Gaining weight

[AdamWW]

Lol you're right. That's horrible information.

Here's a good website to remember: exrx.net

https://exrx.net/WeightExercises/Quadriceps/BBSquat



He said he googled 'what does back squat work' which brings up a Healthline article that actually confirms what he said.

Brb trusting the first link I see on google and never researching further

[Mrpb]

At least he searched for his answer. That's more effort than 80% of the posters here.

[AdamWW]

At least he searched for his answer. That's more effort than 80% of the posters here.

I dunno, he’s been a member since 2015... seems a bit odd in 5 years it wouldn’t have come up somehow

[Mrpb]

I dunno, he’s been a member since 2015... seems a bit odd in 5 years it wouldn’t have come up somehow

Joining date tends to say little about knowledge level.

[AdamWW]

Joining date tends to say little about knowledge level.

Ironic on a bodybuilding forum

[Mrpb]

Happens on any forum really.

I didn't realise but apparently it's quite common to believe that squats are a good hamstring exercise. I came across this Brad Schoenfeld article.

Q: Everyone says that squats are the best exercise for total leg development, but I'm not feeling it in my hamstrings. Are squats really all I need to build my hamstrings?

Brad: It's a claim that never seems to die. It's published in magazine and internet articles, bandied about in fitness forums and social media outlets and perpetuated by high-profile fitness pros. "Just do compound lower-body movements, and your hamstrings will get all the work they need to grow." Many simply take it as gospel, but this advice actually has little basis in science.

https://www.bodybuilding.com/content...velopment.html

[SuffolkPunch]

Another good article on muscles trained by squat:

https://www.strongerbyscience.com/squats-adductors/

Cliffs: hamstring hardly at all, even glutes are not really hammered by it. It's mostly about quads and adductors.

[Mrpb]

Just read that study Schoenfeld is quoting. Turns out some people got very decent hamstring growth from doing squats. Especially heavy squats seemed to work. Some guy got ~0.8 cm growth while the mean quad growth was ~0.6 cm in that group (ultrasound measurements).



https://www.jospt.org/doi/abs/10.251....2000.30.3.143

[WolfRose7]

Just read that study Schoenfeld is quoting. Turns out some people got very decent hamstring growth from doing squats. Especially heavy squats seemed to work. Some guy got ~0.8 cm growth while the mean quad growth was ~0.6 c in that group (ultrasound measurements).


https://www.jospt.org/doi/abs/10.251....2000.30.3.143

I'd have to presume since they don't measure it these were untrained individuals.
In which case I'm less surprised by that, than say a late novice-intermediate lifter getting any conceivable hamstring hypertrophy from only Squats.
Maybe not though, would like to see more studies like this - http://www.johk.pl/files/10078-74-2020-v74-2020-12.pdf
with a min strength requirement.

obviously that one does not examine hypertrophy over time, but I thought it was a very interesting and well implemented study.

[Mrpb]

I'd have to presume since they don't measure it these were untrained individuals.

Unfortunately they don't mention that. They only mention that they were not training in the 3 months prior to the study. They don't even mention strength levels or body comp data.

I suspect that a minority of people can get decent hamstring growth from doing squats, especially if they go deep (ATG). I have not looked at other available studies to look whether my suspicion is right though.

[Strawng]

Just read that study Schoenfeld is quoting. Turns out some people got very decent hamstring growth from doing squats. Especially heavy squats seemed to work. Some guy got ~0.8 cm growth while the mean quad growth was ~0.6 cm in that group (ultrasound measurements).



https://www.jospt.org/doi/abs/10.251....2000.30.3.143

Unfortunately they don't mention that. They only mention that they were not training in the 3 months prior to the study. They don't even mention strength levels or body comp data.

I suspect that a minority of people can get decent hamstring growth from doing squats, especially if they go deep (ATG). I have not looked at other available studies to look whether my suspicion is right though.

Interesting. I've actually gotten very noticeable hamstring growth from doing squats in the past, and they were actually my only leg exercise at the time so there was nothing else involved. I also go completely ATG because I am extremely flexible, and I mean ass literally touching my heels. I can't imagine the same thing would happen if I did partial or even half-squats.

[Mrpb]

Interesting. I've actually gotten very noticeable hamstring growth from doing squats in the past, and they were actually my only leg exercise at the time so there was nothing else involved. I also go completely ATG because I am extremely flexible, and I mean ass literally touching my heels. I can't imagine the same thing would happen if I did partial or even half-squats.

I think I get hamstring growth from ATG squats too. Whenever I do ATG squats I notice a big reduction in leg curl strength. Something that doesn't happen with regular squats. It's not a perfect indicator but a pretty good one I think.

[Calikid32190]

I dunno, he’s been a member since 2015... seems a bit odd in 5 years it wouldn’t have come up somehow

I’ve only seriously been trying to lift going on my second full year. Learning and trying to get my form better. I’ve had this account for a bit but never was actually serious about weightlifting until 2018. I’ve felt for sure the nutrition part has been the easiest for me to learn and the weight lifting part as far as from goes has been the hardest.

One thing you guys said is you need to push through the workout even if it feels hard. I feel I can do this but if I do this I may have even worse form trying to get those final few reps in so I will typically stop if my form isn’t going to be correct or worse.

Also when it comes to staying on a specific weight on fierce 5 you don’t really get to because it increases every week on the novice program and when I get to the weight I can’t get past it says to do a reset or deload rather than staying at that weight until you can push through.

[faithbrah]

I’ve only seriously been trying to lift going on my second full year. Learning and trying to get my form better. I’ve had this account for a bit but never was actually serious about weightlifting until 2018. I’ve felt for sure the nutrition part has been the easiest for me to learn and the weight lifting part as far as from goes has been the hardest.

One thing you guys said is you need to push through the workout even if it feels hard. I feel I can do this but if I do this I may have even worse form trying to get those final few reps in so I will typically stop if my form isn’t going to be correct or worse.

Also when it comes to staying on a specific weight on fierce 5 you don’t really get to because it increases every week on the novice program and when I get to the weight I can’t get past it says to do a reset or deload rather than staying at that weight until you can push through.

push through but reset/deload when necessary imo

[Mrpb]

Also when it comes to staying on a specific weight on fierce 5 you don’t really get to because it increases every week on the novice program and when I get to the weight I can’t get past it says to do a reset or deload rather than staying at that weight until you can push through.

All the progression rules aren't set in stone. If one way doen't work for you feel free to experiment with another way.

[Calikid32190]

I’ve been doing fierce 5 for a bit now and I have definitely felt myself get stronger and I get that it’s a strength program and strength programs are different then bodybuilding programs mostly because of the volume of work you do. Also bodybuilding is for building bigger muscles while strength training is for building strength.

With that being said on fierce 5 is it not possible to get bigger muscles or the aesthetics look? I’ve read that you have to pick either strength training or bodybuilding to focus on one or the other. If so what is a good bodybuilding program here on the forums? I definitely want to have bigger muscles more than just being strong and I like the look a little more.

[safcpaul]

I’ve been doing fierce 5 for a bit now and I have definitely felt myself get stronger and I get that it’s a strength program and strength programs are different then bodybuilding programs mostly because of the volume of work you do. Also bodybuilding is for building bigger muscles while strength training is for building strength.

With that being said on fierce 5 is it not possible to get bigger muscles or the aesthetics look? I’ve read that you have to pick either strength training or bodybuilding to focus on one or the other. If so what is a good bodybuilding program here on the forums? I definitely want to have bigger muscles more than just being strong and I like the look a little more.

There is a big correlation between strength and muscle size. There is a sticky on it. Give it a read

[Mrpb]

I’ve been doing fierce 5 for a bit now and I have definitely felt myself get stronger and I get that it’s a strength program and strength programs are different then bodybuilding programs mostly because of the volume of work you do. Also bodybuilding is for building bigger muscles while strength training is for building strength.

They go together. If your 6rm bench is 150 pounds now (for example) you won't be able to bench 220 pounds for 6 reps over 3 sets without getting bigger muscles.

Consistent progress on Fierce 5 will generate hypertrophy in everyone.

That being said, there are some people who will respond better to a more traditional "bodybuilding" program.

So the question is really, how is your progress on Fierce 5?

[Calikid32190]

They go together. If your 6rm bench is 150 pounds now (for example) you won't be able to bench 220 pounds for 6 reps over 3 sets without getting bigger muscles.

Consistent progress on Fierce 5 will generate hypertrophy in everyone.

That being said, there are some people who will respond better to a more traditional "bodybuilding" program.

So the question is really, how is your progress on Fierce 5?

I feel it could be better and maybe I would do better with more volume like a bodybuilding program. My DL max I’ve gotten to is 220, bench 135, back squat 180 and OHP 90

[Mrpb]

I feel it could be better and maybe I would do better with more volume like a bodybuilding program.

Ignore your feelings. Only go by objective data.

Most people believe they need more volume than they actually need.

My DL max I’ve gotten to is 220, bench 135, back squat 180 and OHP 90

This says nothing about your progress.

[Calikid32190]

Alright so I’ve taken some of the advice given on here about my nutrition and have went off the anabolic diet since Friday. My Saturday and Sunday were carb ups but not the cleanest ones.

My Monday through Friday will be clean carbs. Brown rice and wheat pasta were the 2 I chose for my carb sources. I’m at 3k calories with 270g carbs 168g protein and 161 fat. Now I started this Monday so I’ve had Monday, Tuesday and today to get in these carbs.

Something I’m still noticing is I’m still struggling at the same weights and this is after changing my diet to incorporate carbs. What else is there left to change? Or does it take a minute to get the body readjusted to taking in carbs to have the energy?

[Calikid32190]

Ignore your feelings. Only go by objective data.

Most people believe they need more volume than they actually need.



This says nothing about your progress.

So if we’re going off F5 then these are my starts to what I’m at and stuck on

Squat 70, 200
Bench 80, 135
Pendlay row 65, 120
Face pull 10, 55
Seated calf raise 10, 140
Triceps pushdown 10, 55


Deadlift 65, 220
OHP 65, 85
Seated leg curl 40, 105
Lat pull down 66, 110
Bicep curl 20, 60
Cable crunch 33, 55

[Mrpb]

So if we’re going off F5 then these are my starts to what I’m at and stuck on

Squat 70, 200
Bench 80, 135
Pendlay row 65, 120
Face pull 10, 55
Seated calf raise 10, 140
Triceps pushdown 10, 55


Deadlift 65, 220
OHP 65, 85
Seated leg curl 40, 105
Lat pull down 66, 110
Bicep curl 20, 60
Cable crunch 33, 55

Give it ~2 weeks on your new diet at maintenance. If you're unable to lift more (try hard) start eating a small surplus, enough to gain ~1-2 pounds per month.

If you're unable to get stronger on a surplus then you could try a different program.

[Calikid32190]

Give it ~2 weeks on your new diet at maintenance. If you're unable to lift more (try hard) start eating a small surplus, enough to gain ~1-2 pounds per month.

If you're unable to get stronger on a surplus then you could try a different program.

Thank you I will give it a shot. I’m almost to 155 anyway so these last 5 pounds it won’t matter to much if I got to 1 pound a week rather than my 0.5 a week