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Hi!

I have a little question, didn't found answer elsewhere. I know that placing feet narrow on leg press machine you target outer quads more when performing this exercise, if you place feet wide...

Looks okay, i would add pullups or lat pulldowns also on day A and put pec decks on day B

IMO, if you want to greatly increase bench press strength than doing bench press twice a week is important, so I would replace flat db's for barbell, maybe even do that as primary exercise on...

If i were in your situation I would microload, as long my form on lifts are ok. Slow progress is better than no progress and also don't expect fast progress if you're in calorie deficit. What I like...

I think any 4 day upper/lower body split where you are doing squats, presses and rows twice a week would be perfect for you.
Your current program is not bad but if you're stalling it might be time...

If you really want to focuss on OHP one option would be to put it as main lift on 2nd Upper Body day.
Is your weak point in overhead press shoulders or triceps? Sometimes push presses could help to...

As the guys said, they're both good programs and either of them will build strength/muscle as long you're consistent and follow the program. Progression schemes are similar. They are both upper/lower...

Doesn't look like a correct way to squat for sure. Also the weight seems bit too heavy, you definitely need to watch some squat tutorials and work up with lighter weight.

Biggest mistake I...

Did you hurt your knee from squats? If so then check if your technique is correct, drop the weight and start lighter. If you lift heavy with bad form and get permanent injury you won't be doing...

At your strength level 4 day upper/lower type split would be ideal but if you can only train 3 days maybe Viking's fullbody routine is an good option. Haven't tried it, but volume wise looks solid:...

Have you stalled on your current program? PPL is a great template, you can organise it so it fits your strength/bodybuilding goals. Otherwise, you could look into Candito Linear Program, nSuns or...

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Tallbro's lifting log ("Fierce 5" Novice Routine)
Hello everyone who ran into my lifting log.


First things first, here's a little introduction about me
I'm looking to get back into the game...

I'd do triceps on shoulder day and back on it's own day. Don't hestitate to add more back exercises/volume and also some shrugs and db rows. I'd also add more rest between leg and back days

This...

IMO, it isn't worth pulling with rounded back just to get higher numbers. You risk hurting yourself that way.

Awesome bro! Current lifting stats? What kind of workout program do you suggest to get as ripped as you?

I think deficit deadlifts will help. Yes, 275 lbs is not so much, but it's almost 2x your bodyweight since you're 148 lbs.

Add more deadlift volume. You can try other rep ranges, like 3x3. Good...

What kind of workout program did you used? Did you're lifts increased a lot during this time?

Are you already cutting or still bulking? Usually it is advised to cut on the same routine you bulked on.

You can easily substitute incline bench in Fierce 5 for overhead press. No problems with that. Or you can rotate them - 2 months overhead press - stall, 2 months incline bench and so on..