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  1. #9481
    n00b beardohio's Avatar
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    Originally Posted by Metalmank View Post
    I mite stop doing sprints after my workouts as well.. Could be Im killing my joints by the HIT after the lifting as well
    Whoa, I suggest cutting out the sprints now and seeing what that does for your knee pain. Everyone is different but I imagine that is a huge source of your pain.

    If you need to do HIIT after lifting find something low-impact. Good luck with your deload!
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  2. #9482
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    Originally Posted by beardohio View Post
    Whoa, I suggest cutting out the sprints now and seeing what that does for your knee pain. Everyone is different but I imagine that is a huge source of your pain.

    If you need to do HIIT after lifting find something low-impact. Good luck with your deload!
    My joints did hurt during the running aspect as well so that may of triggered it lol.

    So focused on tryin to lose this weight. Been on a deficit forever but I've been stuck around 208-212 and I know its due to the muscle gain and what not. Frustrating when you dont see hte scale go down,
    USN Vet, Student, Loser.

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  3. #9483
    n00b beardohio's Avatar
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    Originally Posted by Metalmank View Post
    So focused on tryin to lose this weight. Been on a deficit forever but I've been stuck around 208-212 and I know its due to the muscle gain and what not. Frustrating when you dont see hte scale go down,
    Slow and steady...keep that focus. Stay as accurate as possible in tracking and seriously find a low-impact form of cardio you can enjoy. I have recently taken a liking to the StairMaster.
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  4. #9484
    Unregistered User MyEgoProblem's Avatar
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    Running..
    Called it :-) takes a huge toll on knees, one of the most prevelent issues you see.

    Hiit from my perspective is best on a rower. Low impact, high intensity.

    Post lifting i sit on the bike and peddle away :-)

    Forty-two percent of all overuse injuries affect the knee joint, and patellofemoral pain syndrome (PFPS), or simply "runner's knee," is the most common overuse injury among runners. It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur)
    Last edited by MyEgoProblem; 02-03-2016 at 05:33 PM.
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    'pick a program from the stickies' = biggest cop out post.

  5. #9485
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by Metalmank View Post
    My joints did hurt during the running aspect as well so that may of triggered it lol.

    So focused on tryin to lose this weight. Been on a deficit forever but I've been stuck around 208-212 and I know its due to the muscle gain and what not. Frustrating when you dont see hte scale go down,
    This tells me you're not in a deficit. lol. After 6-8 weeks you should be seeing it on the scale. You don't just keep growing muscle like crazy and negate your deficit. It just doesn't happen like that.

    I assume you aren't weighing and tracking your food.
    Experience, not just theory

  6. #9486
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    Originally Posted by davisj3537 View Post
    This tells me you're not in a deficit. lol. After 6-8 weeks you should be seeing it on the scale. You don't just keep growing muscle like crazy and negate your deficit. It just doesn't happen like that.

    I assume you aren't weighing and tracking your food.
    Nope ive been religiously tracking. 100-120g of carbs , 60-90g F, 130-150g of protein per day. Around 1800-2200 calories per day. I have a food scale. I started this program at 215-18 roughly and of course I've had my cheat meals every once in a blue moon. I've seen the loss on the scale but for awhile now Ive been weighing around 208-212 give or take. Considering taking off 100 or 200 calories on my deficit.

    I've seen insane growth in my legs since I started this program. As stated I never did any heavy squats or deads in my years of going to the gym (Always was a upper body bro lol) Only leg workouts i did was running / sprints.
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  7. #9487
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by Metalmank View Post
    Nope ive been religiously tracking. 100-120g of carbs , 60-90g F, 130-150g of protein per day. Around 1800-2200 calories per day. I have a food scale. I started this program at 215-18 roughly and of course I've had my cheat meals every once in a blue moon. I've seen the loss on the scale but for awhile now Ive been weighing around 208-212 give or take. Considering taking off 100 or 200 calories on my deficit.

    I've seen insane growth in my legs since I started this program. As stated I never did any heavy squats or deads in my years of going to the gym (Always was a upper body bro lol) Only leg workouts i did was running / sprints.
    I don't know what to say. Those numbers (cals) are cutting numbers for sure. I can't imagine how you aren't losing weight. Most people would say you're counting calories wrong, but I'm giving you the benefit of the doubt.
    Experience, not just theory

  8. #9488
    Registered User JimmyJonny's Avatar
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    Originally Posted by davisj3537 View Post
    I don't know what to say. Those numbers (cals) are cutting numbers for sure. I can't imagine how you aren't losing weight. Most people would say you're counting calories wrong, but I'm giving you the benefit of the doubt.
    I don't wanna turn this into the nutrition section but I'm curious about your thoughts on refeeds, leptin levels ?

    I mentioned it here once but I kinda got the bert stare. I have experience doing it and I think it's a great way to get passed stalls.

  9. #9489
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    Originally Posted by JimmyJonny View Post
    I don't wanna turn this into the nutrition section but I'm curious about your thoughts on refeeds, leptin levels ?

    I mentioned it here once but I kinda got the bert stare. I have experience doing it and I think it's a great way to get passed stalls.
    Honestly I don't know enough about it to feel confident giving advice. Sure I could rattle off an opinion, but I'd rather you get an expert opinion on it. You'd be better to ask this type of question in the nutrition section and get responses from people that really get into that kind of stuff.
    Experience, not just theory

  10. #9490
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    Damn. I forgot my knee sleeves yesterday on the free weights area and now its gone. Squat will never be the same. haha
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  11. #9491
    No help for this one.... Squid24's Avatar
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    Originally Posted by beardohio View Post
    UserCP --> General Settings --> Number of Posts to Show Per Page




    Negged.
    You are so cruel
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  12. #9492
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    Originally Posted by beardohio View Post
    Whoa, I suggest cutting out the sprints now and seeing what that does for your knee pain. Everyone is different but I imagine that is a huge source of your pain.

    If you need to do HIIT after lifting find something low-impact. Good luck with your deload!
    Yes ^^^^ try rowing, biking, or the Elliptical machines
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  13. #9493
    Registered User dency45's Avatar
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    @metalmank
    Is it elbow pain when squatting? Candito has a video on it.


    Originally Posted by Squid24 View Post
    Did he even feel it?....lol
    I loled haha.
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  14. #9494
    Registered User OcTwenty's Avatar
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    Morning Davisj3537. Im hoping you can advise me if you have a moment. Im a 34 your old Guy, 25% bodyfat and 198 Pounds in weight, i don't have any serious training experience, im wondering if this program is right for me? Would you recommend me running this at a caloric deficit or run it at maintenance and see if any re-comping happens, if thats a thing? thanks so much.

  15. #9495
    Registered User hopla's Avatar
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    Hi, So my gym has fixed barbell weights up to 120 lbs that has good weight increases from each other but after that you use the Olympic bars and plates the problem is the smallest olympic plates they have are 10lbs which means i can only do 20lbs increases. I have read that in this case you can use reps until you get to the right total weight and then jump to the next weight. According to my calculations if i add 1 rep to each set this would mean i would hit that total weight every second week which means i should then add that 20 lbs every second week. This is fast I'm not sure where i'm going wrong, any help?

  16. #9496
    n00b beardohio's Avatar
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    Originally Posted by dency45 View Post
    I loled haha.
    Negged.
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  17. #9497
    No help for this one.... Squid24's Avatar
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    Originally Posted by hopla View Post
    Hi, So my gym has fixed barbell weights up to 120 lbs that has good weight increases from each other but after that you use the Olympic bars and plates the problem is the smallest olympic plates they have are 10lbs which means i can only do 20lbs increases. I have read that in this case you can use reps until you get to the right total weight and then jump to the next weight. According to my calculations if i add 1 rep to each set this would mean i would hit that total weight every second week which means i should then add that 20 lbs every second week. This is fast I'm not sure where i'm going wrong, any help?
    Buy a gym bag and invest in some 2 1/2 and 5lbs plates and take them with you

    and keep an Eagles eye on them so you don't lose them
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  18. #9498
    Registered User Itachi001's Avatar
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    Hi,
    I'm an overweight guy shedding weight and body fat. I have lost 42 lbs and 10% of body fat in the past four months and have another 30lbs and 10-12% of body fat to lose. I maintain a 700 Caloric deficit. I used to workout each muscle group once a week with usually 4-5 different exercises with 3 sets of 15 reps for each muscle. I've been lifting for a month and half. Can I switch to this workout plan or will it be too taxing on my body with the high caloric deficit. I do maintain a high protein intake. Look forward to hearing your thoughts guys. Thanks in advance.

  19. #9499
    hi Metalmank's Avatar
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    Originally Posted by davisj3537 View Post
    I don't know what to say. Those numbers (cals) are cutting numbers for sure. I can't imagine how you aren't losing weight. Most people would say you're counting calories wrong, but I'm giving you the benefit of the doubt.
    Ill relook at my method.. Maybe my app im using Im inputting it incorrectly.. Everything is being weighed onm y food scale with the exception of when Im out and dont have a food scale. I literally dont eat a lot. Ive become pretty used to not eating a lot.. Some days I forget to eat entirely until around dinner time and even than I dont meet my 'macros'.

    Ill look into it though maybe IM doing something wrong
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  20. #9500
    hi Metalmank's Avatar
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    Originally Posted by Itachi001 View Post
    Hi,
    I'm an overweight guy shedding weight and body fat. I have lost 42 lbs and 10% of body fat in the past four months and have another 30lbs and 10-12% of body fat to lose. I maintain a 700 Caloric deficit. I used to workout each muscle group once a week with usually 4-5 different exercises with 3 sets of 15 reps for each muscle. I've been lifting for a month and half. Can I switch to this workout plan or will it be too taxing on my body with the high caloric deficit. I do maintain a high protein intake. Look forward to hearing your thoughts guys. Thanks in advance.
    you should be fine running this program, A lot of us are on a caloric deficit and running this program successfully.
    USN Vet, Student, Loser.

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    12-15% BF -Goal met 5/26/2017 at around 10-13%
    1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
    Look like I lift.

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  21. #9501
    Registered User lashin95's Avatar
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    i will do this routine from next week but i would ask some questions:
    should i choose weight that I struggle to do the fifth rep ??
    what if i do just 4 reps?
    can i add drop set in iso movement ??
    i need examples of exercises insted of pendly row

  22. #9502
    No help for this one.... Squid24's Avatar
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    Originally Posted by lashin95 View Post
    i will do this routine from next week but i would ask some questions:
    should i choose weight that I struggle to do the fifth rep ??
    what if i do just 4 reps?
    can i add drop set in iso movement ??
    i need examples of exercises insted of pendly row
    Did you read the first page?

    Start lighter than that. You will be increasing the weight EVERY week
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671

  23. #9503
    Unregistered User MyEgoProblem's Avatar
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    Start with a weight you can do 6-8 reps with for your 5rep sets.. Start TOO easy, it gets heavy fast. dont ego up your starting numbers.

    Isolation drop sets? If you really must.. Its just for the pump and fluff.. Just DON'T LET IT AFFECT YOUR COMPOUNDS.

    Pendlay sub. Seated row with long (latk bar, hammer strength row machine.
    Wide grip, overhand.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.

  24. #9504
    Registered User lashin95's Avatar
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    Originally Posted by MyEgoProblem View Post
    Start with a weight you can do 6-8 reps with for your 5rep sets.. Start TOO easy, it gets heavy fast. dont ego up your starting numbers.

    Isolation drop sets? If you really must.. Its just for the pump and fluff.. Just DON'T LET IT AFFECT YOUR COMPOUNDS.

    Pendlay sub. Seated row with long (latk bar, hammer strength row machine.
    Wide grip, overhand.
    let say my one rep max at bench is 40 kgm
    i can do 7 or 8 reps with 30 kgm
    then i choose 35 kgm
    i dont understand this point :3

  25. #9505
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by lashin95 View Post
    let say my one rep max at bench is 40 kgm
    i can do 7 or 8 reps with 30 kgm
    then i choose 35 kgm
    i dont understand this point :3
    Its easy.. start with a weight you can do for 8reps... And do 5reps.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.

  26. #9506
    Registered User lashin95's Avatar
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    Originally Posted by MyEgoProblem View Post
    Its easy.. start with a weight you can do for 8reps... And do 5reps.
    and each workout increase right?
    if i fsil to reach 5 decrease ?

  27. #9507
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by OcTwenty View Post
    Morning Davisj3537. Im hoping you can advise me if you have a moment. Im a 34 your old Guy, 25% bodyfat and 198 Pounds in weight, i don't have any serious training experience, im wondering if this program is right for me? Would you recommend me running this at a caloric deficit or run it at maintenance and see if any re-comping happens, if thats a thing? thanks so much.
    I'd do a slow cut for 3-4 months and reassess where you're at. You'll still "recomp" a bit on the way down.
    Experience, not just theory

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    Originally Posted by lashin95 View Post
    and each workout increase right?
    if i fsil to reach 5 decrease ?
    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.
    Experience, not just theory

  29. #9509
    n00b beardohio's Avatar
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    Originally Posted by lashin95 View Post
    i will do this routine from next week but i would ask some questions:
    should i choose weight that I struggle to do the fifth rep ??
    what if i do just 4 reps?
    can i add drop set in iso movement ??
    i need examples of exercises insted of pendly row
    Originally Posted by lashin95 View Post
    let say my one rep max at bench is 40 kgm
    i can do 7 or 8 reps with 30 kgm
    then i choose 35 kgm
    i dont understand this point :3
    Originally Posted by lashin95 View Post
    and each workout increase right?
    if i fsil to reach 5 decrease ?

    Beard


    Fierce 5 Novice Program
    Workout Journal (paused):
    http://forum.bodybuilding.com/showthread.php?t=169833523

  30. #9510
    Registered User BLicK1252's Avatar
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    So when I get to the gym, do I physically lift the weights or do I just stare at them?

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