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  1. #1
    Registered User Snaggn4s's Avatar
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    Can't post

    Testing
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  2. #2
    Registered User Snaggn4s's Avatar
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    nvm but, here
    I've been lifting for over 3 years now (not including 5 month corona bull****), and no longer get gains from the fierce 5 strength or my current PPL split anymore. I try to progressively overload, but adding 5lbs biweekly is hard as****. Would adding more volume to my workouts fix this problem, or should I just get a new intermediate/advanced program? Any advice is welcome, thanks To give an idea of my current volume, here's what my split is currently like:

    Push:
    Flat bench, 225lbs x1, 3x8 (or failure)
    Lateral raises, 4x12 (typically 30 lbs with CLEAN CLEAN CLEAN ASF form), Sometimes another variation of this for 3x12 more reps.
    Some sort of incline 3x10 (either incline bench or db press)
    Cable tricep extensions 3x10
    Skullcrushers or another tricep head exercise 3x10
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  3. #3
    Registered User Snaggn4s's Avatar
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    Pull:
    Deadlifts, warm up to 90% 1RM, lower to 80% RM for 3 sets of 4-5 reps.
    Lat pulldowns 3x8, 3x10, or 3x12, depends on what I feel that day
    Pendlay rows 3x10
    Rear delt flyes 3x12 or 3x15
    Regular bicep curls (no swinging ofc), 3x10
    Hammer curls (ngl i kinda slack on these) 3x10
    sometimes another bicep exercise 3x10
    Crunches 3x20 or 3xfailure

    Legs:
    BB squat: Warmup to 90% 1Rm, lower to 70% for 3 sets of 6-8 reps.
    Leg extensions 3x10
    Leg curls 3x10
    Calf raises 3x10
    Crunches again 3x20 or 3xfailure.
    Rest day
    Repeat cycle
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  4. #4
    Registered User Snaggn4s's Avatar
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    Sorry guys I had to post it like this. It would kick me off the page if I tried to post all of this in one.
    Being short sucks but you gotta deal with it.
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