Author Archives: Iron Hercules

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Muscle Building Workouts

FST-7 Five Day Training Split By Hany Rambod

FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.

FST-7 Five Day Training Split by Hany Rambod

  • Day
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Strength Building Workouts

John Christy 5 3 1 Strength Building Workout

For more information on strength coach John Christy, please visit the John Christy appreciation thread. Also, check out his book: Real Muscle, Real Strength.

2 Day Per Week 5 3 1 Program

(Only work sets are listed)

Workout A

  • Crunch: 1×5
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Strength Building Workouts

14-Week Anello Deadlift Cycle

This 14 week deadlift cycle comes from powerlifter Vince Anello. It is taken from the 183 article by Vince Anello, 14-Week Deadlift Cycle.

I have drawn up a 14-week routine for the deadlift. If a lifter’s previous best was 600, I feel 650 would

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Supplement Reviews

MAN Sports Game Day Review

I have never done a review before, but I owe an honest review to Learn for shipping a free sample out. This is going to be a long one, so bear with me; this product deserves it.

I have several issues with pre-workouts that not many other people may … Read more

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Muscle Building Workouts

Massive Legs Squat Workout

This workout is an intense 8 to 12 week leg building program that focuses on the use of the barbell squat and the front squat. Use the heaviest weight possible for each listed rep range, and add weight when possible.

Progression of weight is the… Read more

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Strength Building Workouts

Bill Starr’s Beginner 5×5 Workout

Monday (Heavy Day – > 85%)

  • Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (LightRead more

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Strength Building Workouts

Bill Starr’s 5×5 Workout

Monday:

  • Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
  • Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
  • Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:

  • Bench press, 5 X 5 (35%,
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