"Fierce 5" Novice Routine

[MyEgoProblem]

So when I get to the gym, do I physically lift the weights or do I just stare at them?

You dont even need to go.. Just watch youtube..
Videos are anabolic.

This is covered already.

[lashin95]

Make an attempt to read the damn program before you ask questions. We have better things to do man. If you ask another question covered in the first post or FAQ I will neg you. You have been warned.

If you've read them and still don't understand something then ask (explain what part is confusing to you), but all your questions tell me you didn't even try.

i read it but due to my bad english (not for my mother langauge) i confused with the part of fail in my set and what the base that on it i choose the weight should i start in my first workout(need something like example)

[Metalmank]

So Im going to give this IF think a go. See if it helps with my weight/fat loss

[davisj3537]

i read it but due to my bad english (not for my mother langauge) i confused with the part of fail in my set and what the base that on it i choose the weight should i start in my first workout(need something like example)

I can see how some things can be lost in translation.

You don't want to fail. When you fail you are required to reduce weight by 15%.

[dgoyena216]

I can see how some things can be lost in translation.

You don't want to fail. When you fail you are required to reduce weight by 15%.

AND DO THE REDUCTION. can't stress that enough.

[davisj3537]

So Im going to give this IF think a go. See if it helps with my weight/fat loss

I've used it extremely successfully in the past. It's not for everyone, but if your natural tendency is to go long periods without eating then it can be very successful.

[bob2589]

Are there any negatives to swapping out the pendlay for the seated row (wide grip, overhand)? I've tried and tried to nail the form but because i'm such a lanky s.o.b I'm having major difficulty getting in the right starting position, ass always ends up in the air (giggidy). Even when I stack it on plates my ass ends up above my hips.

I think this is a major contributor to alot of lower back tightness and aching i've been getting recently, combined with my squat form as I go heavier. Video to come on that for you gents to rip apart.

I dont want to lose any of the explosive power the pendlay provides but i'm struggling for options.

[MyEgoProblem]

Are there any negatives to swapping out the pendlay for the seated row (wide grip, overhand)? I've tried and tried to nail the form but because i'm such a lanky s.o.b I'm having major difficulty getting in the right starting position, ass always ends up in the air (giggidy). Even when I stack it on plates my ass ends up above my hips.

I think this is a major contributor to alot of lower back tightness and aching i've been getting recently, combined with my squat form as I go heavier. Video to come on that for you gents to rip apart.

I dont want to lose any of the explosive power the pendlay provides but i'm struggling for options.

You are trading an explosive movement for a general back builder.. I cannot recommend you just "drop" the eccentric on the cable like for a Pendlay .. Lol. But control the *****.

But you're aware of this :-)

Its not like apples to oranges.. More green apples to red apples :-) i would likely recomend people alternate blocks of both tbh. As there are benefits and disadvantages to both.

Get at the cable rows mate. They won't serve you badly!

[Kanvus]

hey what happens if I finish running this program for 6+ months and I get the desired results? Is there a FIERCE PPL program?

[MyEgoProblem]

hey what happens if I finish running this program for 6+ months and I get the desired results? Is there a FIERCE PPL program?

Yup. Kinda.

Full body > U/L > L/U/LPP > LPPx2 http://forum.bodybuilding.com/showth...hp?t=162916931

[bob2589]

You are trading an explosive movement for a general back builder.. I cannot recommend you just "drop" the eccentric on the cable like for a Pendlay .. Lol. But control the *****.

But you're aware of this :-)

Its not like apples to oranges.. More green apples to red apples :-) i would likely recomend people alternate blocks of both tbh. As there are benefits and disadvantages to both.

Get at the cable rows mate. They won't serve you badly!

Haha. The guys at my gym have a fit when I dont put the bar down gentle on deadlifts, so I think they would burn me at the stake for dropping it on the cable.

I dont have access to a seated cable machine, just a hammer strength row machine and a cable station, so I could just sit on the floor at a station and row using a bar provided its a wide grip right?

I thought about modifying rack pulls and standing on a step to do the pendlays, no doubt that would raise a few eyebrows.

[daawhitty]

Haha. The guys at my gym have a fit when I dont put the bar down gentle on deadlifts, so I think they would burn me at the stake for dropping it on the cable.

I dont have access to a seated cable machine, just a hammer strength row machine and a cable station, so I could just sit on the floor at a station and row using a bar provided its a wide grip right?

I thought about modifying rack pulls and standing on a step to do the pendlays, no doubt that would raise a few eyebrows.

Why don't you want to do pendays as they are a great exercise but yes they are very tough..

[beardohio]

hey what happens if I finish running this program for 6+ months and I get the desired results? Is there a FIERCE PPL program?

Kanvus...you asked us this only 9 days ago:

Question, Is this program suitable for 15 year olds such as myself, I've been doing a little searching if kids should lift and the all recommend that lighter weights, and no compounds such as Bench, squat, deadlift, overhead press or anything that compresses the spine, and this program runs all of that. so Should I do it or nah?

Something tells me you need to worry less about "what to do 6 months from now" and more about what you are doing today/tomorrow in the weight room. Get after it man, you'll see results if you stick to the program. The key is sticking to the program.

If I could tell my 15-year-old self anything it would be to find a Novice program (like Fierce5) and stick with it for 6 months). I would be absolutely shredded right now...lol.















inb4 Kanvus doesn't read this and comes back in a week with an obscure question...

[Marwan4449]

I will be swapping front squats and rdl for deadlift and leg Curls.
Now I was wondering can I change the biceps Curls each workout like one day barbell Curls the other hammer Curls and change it every time or should I pick a curl exercise and stick with it

[BLicK1252]

Argh, had my first genuine fail of any kind with my squat this morning. I tried to pickup where I left off from 2 weeks ago and progress to 235 on backsquat. I knew even just progressing with my warmups that it was going to be tough. I was only able to get 4 reps on my first step and couldn't get out of the hole on the 5th one and had to bail out. Then I dropped down to 185 and finished out the last 2 sets. This brings me to a question, if I fail the first set, should I still be trying to squat 235 for the last 2 sets and just see what I can do or is it more beneficial to complete the set at a more manageable weight? I don't think I could've even done another rep at 235 today, so I wanted to make sure I was still getting something in.

I'm going to give it a go again next week, I was snowboarding this past weekend and my legs were definitely still sore from that a bit going into my lifts this week. But I'm foreseeing that I'll soon be resetting on back squat.

[davisj3537]

I will be swapping front squats and rdl for deadlift and leg Curls.
Now I was wondering can I change the biceps Curls each workout like one day barbell Curls the other hammer Curls and change it every time or should I pick a curl exercise and stick with it

Changing around bicep curls is fine. Change them every set if you like.

[Marwan4449]

Thanks for the reply and for incline or OHP do I do one each workout or choose one and stick with it
In faq it says incline - OHP but in workout b it says incline or OHP so I got a little confused

[daawhitty]

Argh, had my first genuine fail of any kind with my squat this morning. I tried to pickup where I left off from 2 weeks ago and progress to 235 on backsquat. I knew even just progressing with my warmups that it was going to be tough. I was only able to get 4 reps on my first step and couldn't get out of the hole on the 5th one and had to bail out. Then I dropped down to 185 and finished out the last 2 sets. This brings me to a question, if I fail the first set, should I still be trying to squat 235 for the last 2 sets and just see what I can do or is it more beneficial to complete the set at a more manageable weight? I don't think I could've even done another rep at 235 today, so I wanted to make sure I was still getting something in.

I'm going to give it a go again next week, I was snowboarding this past weekend and my legs were definitely still sore from that a bit going into my lifts this week. But I'm foreseeing that I'll soon be resetting on back squat.

Its quite possible that you just psyched yourself out of lifting the weight, what with your legs hurting and thinking about a reset. After all weight progression is your own goal go at it as fast or as slow as you want to. If you need to re-set and rebuild up then you should do just that.

[WrathfulOne]

Thanks for the reply and for incline or OHP do I do one each workout or choose one and stick with it
In faq it says incline - OHP but in workout b it says incline or OHP so I got a little confused

Choose one and stick to it.

[daawhitty]

Thanks for the reply and for incline or OHP do I do one each workout or choose one and stick with it
In faq it says incline - OHP but in workout b it says incline or OHP so I got a little confused

Stick at one or the other for a good few weeks, as changing them around every week wouldn't help either lift as you are not practicing them often enough.

[WrathfulOne]

Argh, had my first genuine fail of any kind with my squat this morning. I tried to pickup where I left off from 2 weeks ago and progress to 235 on backsquat. I knew even just progressing with my warmups that it was going to be tough. I was only able to get 4 reps on my first step and couldn't get out of the hole on the 5th one and had to bail out. Then I dropped down to 185 and finished out the last 2 sets. This brings me to a question, if I fail the first set, should I still be trying to squat 235 for the last 2 sets and just see what I can do or is it more beneficial to complete the set at a more manageable weight? I don't think I could've even done another rep at 235 today, so I wanted to make sure I was still getting something in.

I'm going to give it a go again next week, I was snowboarding this past weekend and my legs were definitely still sore from that a bit going into my lifts this week. But I'm foreseeing that I'll soon be resetting on back squat.

FYI, technically you are supposed to stick to the same weight for that workout, even if you fail the first set. For me usually when I fail a weight it goes 4,3,2.

[Squid24]

So when I get to the gym, do I physically lift the weights or do I just stare at them?

Yes, if you can do it like this...lol

[BLicK1252]

Its quite possible that you just psyched yourself out of lifting the weight, what with your legs hurting and thinking about a reset. After all weight progression is your own goal go at it as fast or as slow as you want to. If you need to re-set and rebuild up then you should do just that.

It is definitely possible, but I also haven't been able to lift in 2 weeks and so I found that on my first lift on Wednesday that I was pretty sore and the weights felt heavy AF after my front squats.

So maybe I should've just started lighter instead of trying to pick up where I left off. I'm definitely going to give it a go again next week, maybe I'll throw my belt on as well next time around.

[BLicK1252]

FYI, technically you are supposed to stick to the same weight for that workout, even if you fail the first set. For me usually when I fail a weight it goes 4,3,2.

Thanks, this I was uncertain of. Although I'm genuinely not sure if I could've produced another rep or not, lol.

[MyEgoProblem]

Haha. The guys at my gym have a fit when I dont put the bar down gentle on deadlifts, so I think they would burn me at the stake for dropping it on the cable.

I dont have access to a seated cable machine, just a hammer strength row machine and a cable station, so I could just sit on the floor at a station and row using a bar provided its a wide grip right?

I thought about modifying rack pulls and standing on a step to do the pendlays, no doubt that would raise a few eyebrows.

Actually the cable station may be better thanthe stated cable row..you can adjust the pull height!

Hammer Strength is an EXCELLENT option! Im on a different brand version as we speak!

[MyEgoProblem]

I will be swapping front squats and rdl for deadlift and leg Curls.
Now I was wondering can I change the biceps Curls each workout like one day barbell Curls the other hammer Curls and change it every time or should I pick a curl exercise and stick with it

Yup. I rotate a bunch of stuff.. Its only for the pump and fluff. I do;
Incline db curls
Ez spider curls
Rope Hammer curls

. BUT...

TRACK YOUR SETS, REPS AND WEIGHT for the next time come back to it.

I recommend no more than 2 or 3 different versions tho add it gets hard to keep track.

[Arawyn]

That me just finished week 3 and feel very confident with my squats and RDL, although due to being a beginner the numbers are low but heavy for me lol.

I will actually be trying to back squat my own body weight next week and feel confident about completing it Also going very deep, A2G

Questions:

1. I do not feel confident about increasing my OHP next week, its already at 40kg and I would feel to unsteady with any more weight, I could try adding 1kg next week or just adding a rep to each set. Which would be better?

2. How do people lift so much in reverse flyes!!!? I wont be increasing from 2.5 kg for a long time haha.

Loving the program though and put on roughly 3-4lb since starting, keeping at a steady 2.7k calories for the moment seems to be working a treat.

Thanks again.

[MyEgoProblem]

That me just finished week 3 and feel very confident with my squats and RDL, although due to being a beginner the numbers are low but heavy for me lol.

I will actually be trying to back squat my own body weight next week and feel confident about completing it Also going very deep, A2G

Questions:

1. I do not feel confident about increasing my OHP next week, its already at 40kg and I would feel to unsteady with any more weight, I could try adding 1kg next week or just adding a rep to each set. Which would be better?

2. How do people lift so much in reverse flyes!!!? I wont be increasing from 2.5 kg for a long time haha.

Loving the program though and put on roughly 3-4lb since starting, keeping at a steady 2.7k calories for the moment seems to be working a treat.

Thanks again.

Add the usual weight! srs.
If you fail, you reset, then rebuild... And come back stronger. Trust the program!
You started too heavy, should be clear sailing for 5weeks..

I use 5kg dbs... After a year? People go heavy, use mid traps... Don't hit rear delts. Youre good!

Steady bulk ftw.

Good luck mate.

[beardohio]

That me just finished week 3 and feel very confident with my squats and RDL, although due to being a beginner the numbers are low but heavy for me lol.

I will actually be trying to back squat my own body weight next week and feel confident about completing it Also going very deep, A2G

Questions:

1. I do not feel confident about increasing my OHP next week, its already at 40kg and I would feel to unsteady with any more weight, I could try adding 1kg next week or just adding a rep to each set. Which would be better?

2. How do people lift so much in reverse flyes!!!? I wont be increasing from 2.5 kg for a long time haha.

Loving the program though and put on roughly 3-4lb since starting, keeping at a steady 2.7k calories for the moment seems to be working a treat.

Thanks again.

Good for you, glad to hear you are having success with the program.

1. I'm not familiar with OHP but from my experience with all of the other movements, you should progress in weight anyway. Some weeks I leave the gym feeling like there's a chance i'll fail the increase the following week...but with some rest and food it's amazing how quickly your body adapts as a beginner. Failures/Resets are built in to the program for a reason.

2. You definitely do not need to increase reverse flies weekly. I make the jump about every 4-5 weeks. The key with this movement is form/contraction...not heavy weight. Don't hurt yourself.

3. Stick with your nutrition numbers if it's working for you. Sounds like you have that figured out, good work.

[Squid24]

That me just finished week 3 and feel very confident with my squats and RDL, although due to being a beginner the numbers are low but heavy for me lol.

I will actually be trying to back squat my own body weight next week and feel confident about completing it Also going very deep, A2G

Questions:

1. I do not feel confident about increasing my OHP next week, its already at 40kg and I would feel to unsteady with any more weight, I could try adding 1kg next week or just adding a rep to each set. Which would be better?

2. How do people lift so much in reverse flyes!!!? I wont be increasing from 2.5 kg for a long time haha.

Loving the program though and put on roughly 3-4lb since starting, keeping at a steady 2.7k calories for the moment seems to be working a treat.

Thanks again.

Your numbers are fine...we all started with low numbers, it's what you end up with that matters

1. Give it your 2 workout tries and if you fail them on both days, then reset. You won't know what you can't do, if you don't try first.

2. I think some ppl are swinging them up and not squeezing their shoulders back...or they are just that strong. I go as high as 15lbs and then start over...lol and slower