What do you think of the FB workout by Wet Wolf?

[CassBH]

This is Wet Wolf's "Kiss Bodybuilding Workouts Goodbye!" workout. What do you all think of the rep ranges he has chosen as well as some of the exercises? Just curious, as I might try this next week. Anything that you think it is lacking? (FYI, he says if you are really looking to burn fat, you can add some HIIT on your "non-lifting" days):

Monday: Strength

A1) Band-assisted chin-up

Sets: 5
Reps: 5
Rest: 60 seconds

A2) Front squat

Sets: 5
Reps: 5
Rest: 60 seconds

B1) Standing dumbbell shoulder press

Sets: 5
Reps: 5
Rest: 60 seconds

B2) Single-leg dumbbell deadlift

Sets: 5
Reps: 5
Rest: 60 seconds

C) Ab wheel

Sets: 5
Reps: 5
Rest: 60 seconds

Wednesday: Hypertrophy

A1) Low-incline dumbbell bench press

Sets: 3
Reps: 9
Rest: 60 seconds

A2) Sumo deadlift

Sets: 3
Reps: 9
Rest: 60 seconds

B1) Single-arm dumbbell row

Sets: 3
Reps: 9
Rest: 60 seconds

B2) Bulgarian split squat

Sets: 3
Reps: 9
Rest: 60 seconds
C) Crocs

Sets: 3
Reps: 9

Execution: Place a plate wrapped in a shirt or towel under your toes while in a push-up position, internally rotate your humerus, and "paw" yourself across the floor.

Friday: Fat Loss and Endurance

A1) Single-leg squat

Sets: 2
Reps: 20
Rest: 60 seconds

A2) High-incline bodyweight row

Sets: 2
Reps: 20
Rest: 60 seconds

B1) Steep-angle push-up

Sets: 2
Reps: 20
Rest: 60 seconds

Execution: Perform the push-ups on the bar in a Smith machine or squat rack.

B2) Single-leg hip pop-up (with one foot elevated)

Sets: 2
Reps: 20
Rest: 60 seconds

C) Stability ball crunches supersetted with stability ball V-ups

Sets: 2
Reps: 20
Rest: 60 seconds

[freebirdmac]

Periodization all in one week. Try it and see what kind of results you get. I do think not hitting all body parts each time is the lacking part.

[CassBH]

Originally Posted by freebirdmac

Periodization all in one week. Try it and see what kind of results you get. I do think not hitting all body parts each time is the lacking part.

Yeah, i thought that was a bit odd, too, not hitting each BP with each workout. Isn't that the point of a FB routine?

What do you think about the concept of periodiaztion within such a short time frame?

[freebirdmac]

It's used a lot. A heavy, medium, and light day. Not something I've tried yet. I wonder what is reason is for leaving out body parts. Too much maybe? It does seem the point is a 4 week intense lean out rather than any muscle/strength gains so it may be unnecessary.

[CassBH]

Originally Posted by freebirdmac

It's used a lot. A heavy, medium, and light day. Not something I've tried yet. I wonder what is reason is for leaving out body parts. Too much maybe? It does seem the point is a 4 week intense lean out rather than any muscle/strength gains so it may be unnecessary.

Do you know much about this Wet Wolf person? Are his programs reputable? If so, I might give it a shot for 2 weeks and see if I notice anything. Again, hard to imagine leaving some BP's out, given that it is supposed to be a FB but if he is on the up and up with programs that have a proven track record, then I don't mind giving it a shot.

[ozfiz]

What body parts are you guys talking about? I assume specifics like bi's/tri's/calves but I think the whole point of the program is he chose very compound exercises that hit everything. True though, I really don't see my back or arms growing much on the program. If you go to the figure athlete forums, there is a thread for this article and Wet Wolf answers questions and stuff; it's very helpful.

a few quotes from him:

"you have no business devoting an entire workout solely to arms. You haven't earned that privilege yet. That's for seasoned Figure vixens with a very solid foundation of muscle."

"...unless you were under 18% body fat you had no business counting macronutrients or calories. All you needed to be focused on was eating clean, whole foods and exercising."

"Females have a dramatically lower strength ceiling than males."


I did the first workout today and it was great - definitely challenging outside of my regular comfort zone.

[freebirdmac]

Originally Posted by CassBH

Do you know much about this Wet Wolf person? Are his programs reputable? If so, I might give it a shot for 2 weeks and see if I notice anything. Again, hard to imagine leaving some BP's out, given that it is supposed to be a FB but if he is on the up and up with programs that have a proven track record, then I don't mind giving it a shot.

Nope. I know nothing of him. If it looks interesting to you give it a shot. See what happens.

[freebirdmac]

Originally Posted by ozfiz

What body parts are you guys talking about? I assume specifics like bi's/tri's/calves but I think the whole point of the program is he chose very compound exercises that hit everything. True though, I really don't see my back or arms growing much on the program. If you go to the figure athlete forums, there is a thread for this article and Wet Wolf answers questions and stuff; it's very helpful.

a few quotes from him:

"you have no business devoting an entire workout solely to arms. You haven't earned that privilege yet. That's for seasoned Figure vixens with a very solid foundation of muscle."

"...unless you were under 18% body fat you had no business counting macronutrients or calories. All you needed to be focused on was eating clean, whole foods and exercising."

"Females have a dramatically lower strength ceiling than males."


I did the first workout today and it was great - definitely challenging outside of my regular comfort zone.

Ugh. Those quotes alone turn me off.

No, I was talking about chest/shoulders/back as well as bi/tri. Legs are worked each session but it's lacking as a real full body workout.

[user4894514884]

I've tried that workout for a few weeks but discovered i made bigger gains doing body part spilts.....but i wanted to gain some mass so i guess that's why the FB workout didnt fly so well with me....
he does know his stuff though and his articles are great!
cocky little bugger though

[bebeklein]

I just started his Five Million Dollar program last week and I really like it. (This one is supposed to be more difficult than the one you're doing. Oh, and I like Chad Waterbury as well from that site).

He is reputable; real name is Jeff Kuh. He is a former collegiate athlete. I like his programs because they feel like athletic conditioning ones.

My program is designed to lean me out, it is not a mass-building one..

And wow, I can't believe he has you doing 20 High incline BW rows. I can barely crank out 10 reps in my program.

[fitlover]

Originally Posted by WantGreatGlutes

I've tried that workout for a few weeks but discovered i made bigger gains doing body part spilts.....but i wanted to gain some mass so i guess that's why the FB workout didnt fly so well with me....
he does know his stuff though and his articles are great!
cocky little bugger though

LOL. Have to agree with you on the "cocky" part. Definitely.

I tried his workouts, and although they're challenging, I've made way better muscle/strength/overall gains on my regular bodypart split.

[FencingGal]

Originally Posted by fitlover

LOL. Have to agree with you on the "cocky" part. Definitely.

I tried his workouts, and although they're challenging, I've made way better muscle/strength/overall gains on my regular bodypart split.

Yeah, that's probably the right word! He is outrageously over the top, but his articles are on.freaking.point. He and Dr. Clay write the best articles over there (...just ignore the Biotest shilling lol)

[WetWolf]

Originally Posted by fitlover

LOL. Have to agree with you on the "cocky" part. Definitely.

I tried his workouts, and although they're challenging, I've made way better muscle/strength/overall gains on my regular bodypart split.

Oh brother lol