Forum: Workout Programs

I just finished a 12 week bulk program and was awesome. I’m to the point where I can’t barely reach my back end as embarrassing as that sounds. I’m no monster but I have 20 inch arms. I don’t understand how guys get bigger than this. Is it a flexibility thing? Am I missing something obvious? Is it...

I started going to the gym around 5 months ago doing an upper/lower split. I was wondering if yall had any recommendations on a new split for me to try out. I've been seeing progress but I feel like my split is too limited for achieving my dream physique (something like Jordan Yeoh). Thanks in...

Currently cutting and I'm 184lbs at 6 foot 2. Couldn't get a reply in the bodyfat estimate thread so I thought I would ask here. Goal is about 12 percent bodyfat and then will embark on a long term lean bulk. I have very little muscle on my legs which is accounting for the low weight. Will be...

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static? I was able to add like 1 set in week 2 and 3 for most body...

How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc....

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

Hi all, I'm 5.10 male 202lb, age 34. I diagnosed with NASH(severe form of fatty liver). Last month, I started weight training to lose weight and gain some muscles at the same time. I started Fierce 5 after reading many threads on this forum(Thanks you all for the help). My first challenge...

Hey, i have a question. Is it bad for strenght/hypertrophy if i do lot of variations of exercises ? Lets say i follow fullbody 4x per week program. I should do pull-ups 2x per week. Is it problem if i do everytime different style of pull-ups (like close grip chin-ups one training, wide grip...

If doing 3 x 6 - 8. Let's say on bench press on Monday I get 3 x 8 of 85 pounds. Then on Friday I only get 7, 7, 6 with 90 pounds. Then Monday I use 90 again and get 8, 6, 7. Is that really progressive overload and will build muscle? It's my understanding is that it is because I got...

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

Just wondering about various experiences on this one. I slept about 4 hours last night in two broken stints and woke up very tired, but am following a program which has today marked as an important session, with my number of reps achieved on a working set determining the max I'll be attempting. I'm...

I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with...

Somewhat beginner at lifting, I want to train for aesthetics to get the nice summer bod. Any help is much appreciated

Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other...

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

So I am looking to workout pretty much every day if possible as I use training to get my stress out and genuinely just love lifting. I have heard low volume high frequency training has a lot of success when it comes to strength and hypertrophy gains and I just wanted to ask peoples opinions on...

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....