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    Stagnated progress

    (Tentatively) Happy 2021 everyone!

    I think I've hit my first platue after training for about 4 years and I don't know what to do about it.

    I was 2/3 the way through a bikini competition prep...
  • I guess I can always add sets.

    I guess I can always add sets.
  • Yep. I'm a women in case anyone haven't noticed....

    Yep. I'm a women in case anyone haven't noticed. What 50some kilo men plans on a bikini competition XD

    I just think I've gotten fat when I look in the mirror. That said, male bodybuilder look fat...
  • Should have elaborated. Been lifting for 2 years...

    Should have elaborated. Been lifting for 2 years and in that time body weight went up 4kg and body fat went down 5%. I was doing a bro split with no leg training and no structured progression. I was...
  • How to tell if a program is working for me wrt muscle building?

    So I've been on fierce 5 upper lower for about 3 months now. I'm pretty much keeping with the 5-10lb (2.5-5kg for me) increase every 2 weeks, at least on the big lifts. I haven't tested max lifts but...
  • When to switch prgrams and deadlift form?

    I got great help from here last time asking for program recommendations so I thought I'd come here again.

    I've been running the fierce 5 upper/lower for 7 weeks now, minus an wrist injury which...
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    I'm doing this at the moment too. What you said...

    I'm doing this at the moment too. What you said is how I interpreted it as well. I feel the weight increase is a bit aggressive tho.
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    Question with weight progression on U/L program

    From the FAQ section:
    What do I do if I fail on my sets?
    If you fail a lift two days in a row then drop the weight 10% for the lift you are failing. This is a good time to work on form since the...
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    Thoughts on soy and soy base foods?

    I am Asian living in NZ. Most (actually all) of the negative stigma towards soy I have read/heard come from US or UK.

    What do people think about consuming soy or soy base foods regularly?

    I...
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    scheduled deload?

    I'm on week 4 of fierce 5 u/l. Everything feels great and I'm progressing as per plan. (Well, except shoulder stuff, but I think part of that is because I'm limited by the weight increments available...
  • Sticky: I'd also like to know if the book comes in a PDF...

    I'd also like to know if the book comes in a PDF version. Thanks.
  • Ahh... Toes...anything cue to remember and also...

    Ahh... Toes...anything cue to remember and also something I need to unlearn from being taught that I should be able to squat with my toes off the ground.

    Pause wasn't really intended. I was...
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    On 3rd week of fierce 5 upper/lower atm. First...

    On 3rd week of fierce 5 upper/lower atm. First week felt like a deload which was really nice. I'm worried about the same thing regarding volume. I was brought into the lifting world by a bodybuilder...
  • Haha... thanks :) It wasn't to powerlifting...

    Haha... thanks :)

    It wasn't to powerlifting standards (I noticed powerlifter in your signature). Failed 45 last time I tried benching with a pause. Goal is 60 so the guys will stop making fun of...
  • Yep. I wanted to get my form down to a consistent...

    Yep. I wanted to get my form down to a consistent basis. I'm expecting to be forcing weight increases at some point and 1) don't want to get injured, 2) don't get a sense of false gains.
  • Thanks!! Checking out the link now. I had to...

    Thanks!! Checking out the link now. I had to unlearn what I was taught about the squat in a personal training qualification (I'm apparently a qualified trainer, which speaks to the competency level...
  • Great. Thank you! Video: https ://...

    Great. Thank you!

    Video: https :// photos.app.goo.gl / kbkt8EETBFdng1RK7
    (I'm aware that my sometimes my hips shoot up first out of the hole and my back hyperextends a little. Working on it. )
  • Also, thoughts on tagging a specific glute day...

    Also, thoughts on tagging a specific glute day onto the fierce 5 U/L routine? Or tag 1-2 glute exercises onto the lower body days? Or don't mess with it and just follow the program?

    (I want a...
  • I'm wondering if anyone can give me some pointers...

    I'm wondering if anyone can give me some pointers on squat form. Is the depth is enough? The hips are supposed to go below the knees, correct? I think mine are right around parallel but not below. ...
  • Time to find myself a spotter for bench.

    Time to find myself a spotter for bench.
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