Workout Themes

Workout Themes — Forge Fitness Blog

Specific training methodologies and program types

Workout Themes

Supersets: Save Time, Build More Muscle

How to use antagonist, agonist, and compound supersets to make sessions denser, drive hypertrophy, and keep fatigue under control instead of turning your workout into random chaos.

3 June 2026 · 12 min readRead More →
Workout Themes

Full-Body Training 3x Per Week: The Beginner's Best Program

Why full-body training three times per week is the smartest beginner setup, how to build it around squat, hinge, push, pull, and carry patterns, and how to progress it for eight productive weeks before moving to a split.

29 May 2026 · 12 min readRead More →
Workout Themes

Upper/Lower Split: The Most Efficient 4-Day Program

A science-backed guide to the upper/lower split covering why four days works so well, how it compares with push-pull-legs and full-body training, exercise order, progression, deloads, and who it suits best.

23 May 2026 · 12 min readRead More →
Workout Themes

Periodisation: The Science of Programming for Long-Term Gains

How periodisation organizes training stress over time: Selye's GAS model, macrocycles, mesocycles, microcycles, and when to use linear, undulating, or block models for beginners, intermediates, and advanced lifters.

16 May 2026 · 11 min readRead More →
Workout Themes

Push/Pull/Legs Split: The Complete Guide

A complete science-backed guide to Push/Pull/Legs programming, including the difference between 3-day and 6-day versions, weekly volume, sample templates, progressive overload, and the errors that make PPL less effective than it should be.

8 May 2026 · 11 min readRead More →
Workout Themes

HIIT vs LISS Cardio: Which Burns More Fat?

HIIT or LISS for fat loss? Here is the science on calorie burn during and after training, EPOC, fat-oxidation zones, VO2max, muscle retention, and how to fit cardio around lifting without sabotaging recovery.

30 April 2026 · 10 min readRead More →
Workout Themes

Progressive Overload: The #1 Rule of Muscle Growth

What progressive overload actually means, why mechanical tension drives adaptation, the six best ways to progress, how to track it, where people waste months, and how to apply it at every training level.

22 April 2026 · 10 min readRead More →
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