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Unfortunately, these forums seem to have been abandoned by admins/mods. I haven't seen an active mod for a long time. The spam comes and goes but yesterday it was the worst I've seen it. The entire...

Fierce 5 is a fantastic routine. It sometimes feels like a challenge to convince people of its worth due to the "lower" volume but as you put it, it ramps up quickly. I've never seen progress &...

You can't spot reduce fat. You have to keep eating in a deficit until your overall body fat % is lowered. As men, the usual stubborn spot where we store fat is our midsection.



This suggests...

It ramps up very quickly. A lot of people complain about the lack of volume until they're not. It's a great program, ideal for putting weight on the bar.

Yeah, as you said it's the first lift you stall on and hardest to keep progressing with.

You could try adding an additional rep. I found getting some microplates (1kg to the bar) helped push...

This is likely due incorrectly tracking your calories. You need to account for everything you put in your mouth. Sauces, condiments, sides, glazes, liquids. There's a lot of hidden calories in every...

Part of dieting and understanding nutrition is learning how to be more sensible in the future with calories & portion control. This is the exact opposite and a miserable way to live your life.

Injury can happen at anytime using any equipment or movement. The only time I've injured myself in the gym, believe it or not was reracking weights after heavy squats. Pulled a shoulder muscle...

Fantastic video, agreed.

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This came on the radio the other day and reminded me how good it was.

Great progress, looking very lean. I would say you're probably 11-12%. Lower than you think.

Absolutely the time to start bulking. Eat 200-300 over maintenance and keep adding weight the bar in...

This isn't a thing despite you posting several times about it.

This might be the most amount of junk volume I've seen forced into a single workout. I got exhausted half way through reading this never mind performing it!

I second this. RDL are a weird one because they're often the exercise I think "am I doing this correctly?" even after years of training. Pushing my weight to my heels has helped feel activation a lot...

I'd say around 19-21%. You look good considering you've been injured & been untrained for a while. Good luck and keep us posted.

Big fan of Fierce 5 here - I'd keep it at 187 until you can do it comfortably across both days that work out week. Then add weight.

A lot to unpack here.

First of all, good job on the weight loss. That's an amazing amount of weight loss and I'm sure you're healthier for it.



Yes & no. If you had the muscle mass to show...

If you're still getting sore after 3-4 months of consistent heavy lifting, your diet is poor (not enough protein) or you're overtraining. I'm guessing the latter.

What's your current routine? How...

I don't see why the two can't be done side by side. You'd just have to adjust your calories when you're cutting/bulking as I'm sure boxing & MMA will burn a good amount. You don't want to be eating...

I wouldn't bulk at 20% but as air2fakie said, post a picture for a more accurate estimate.