"Fierce 5" Comprehensive Program List

[gran172]

So this is the first time i've increased weight since i've started the program and there are some things i feel are REALLY off with how i'm approaching the program:

1) I've been told to progress slower on isolation lifts because i wont be able to follow the same 5/10lb progression, so for example on Calf Raises or Tricep Pushdowns, should i just use the same weight/reps/sets for a month and then increase it by 5lbs just like in reverse flies? Or should i approach the progression differently? Kind of confused how to progress on isolation exercises.

2) I've been able to increase bench, rows and front squats without a problem, but today i tried adding 10lbs to my back squat and i really struggled (completed my sets anyways), if next week i have to add 10lbs more i'm not sure if my form is gonna be perfect ...maybe i started too heavy? Should i use the same weight next week or just increase it anyways?

3) I've been doing barbell curls for a while but i feel i'm not really progressing at all, is there any bicep exercise where it's almost impossible to cheat? Maybe i'm cheating on my curls without noticing...also, i've heard that using preacher curls or a closer grip for barbell curls will work on the peak of the bicep, is this true or just a myth?

4) Are lat pulldowns isolation or compound? Just to be sure how i should approach the progression

5) Lastly, should i add 10lb every week to my front squat also? That seems like a lot since front squats are way harder

Sorry for the long post and thanks !

[FreeStylerX]

How much will this lower my progress?
15 year old

I will need to workout 2 days in a row in the beginner fierce 5 workout, 3 days full body.
Like this.. Monday, wednesday,thursday , 2 in a row

[Metalmank]

How much will this lower my progress?
15 year old

I will need to workout 2 days in a row in the beginner fierce 5 workout, 3 days full body.
Like this.. Monday, wednesday,thursday , 2 in a row

What? So you're saying that you have to workout on Mondays wednesdays and Thursdays? As in you can't workout on fridays, tuesdays or the weekend? If thats what you mean than I don't necessarily see a 'huge' issue with it. Its recommend obviously to get 24 hours of rest for your CNS as compound lifts are very taxing on you CNS, But go ahead and try it out. I've done it a few times running f5 where I've worked out Mon Tues and Thursday due to scheduling / life.

If you run the program this way You'll get plenty of rest after the thursday workout so it should be alright I would say.

[bob2589]

So this is the first time i've increased weight since i've started the program and there are some things i feel are REALLY off with how i'm approaching the program:

1) I've been told to progress slower on isolation lifts because i wont be able to follow the same 5/10lb progression, so for example on Calf Raises or Tricep Pushdowns, should i just use the same weight/reps/sets for a month and then increase it by 5lbs just like in reverse flies? Or should i approach the progression differently? Kind of confused how to progress on isolation exercises.

2) I've been able to increase bench, rows and front squats without a problem, but today i tried adding 10lbs to my back squat and i really struggled (completed my sets anyways), if next week i have to add 10lbs more i'm not sure if my form is gonna be perfect ...maybe i started too heavy? Should i use the same weight next week or just increase it anyways?

3) I've been doing barbell curls for a while but i feel i'm not really progressing at all, is there any bicep exercise where it's almost impossible to cheat? Maybe i'm cheating on my curls without noticing...also, i've heard that using preacher curls or a closer grip for barbell curls will work on the peak of the bicep, is this true or just a myth?

4) Are lat pulldowns isolation or compound? Just to be sure how i should approach the progression

5) Lastly, should i add 10lb every week to my front squat also? That seems like a lot since front squats are way harder

Sorry for the long post and thanks !

1) I try and increase reps on bi/tri isolation until I feel comfortable with moving up in weight and hitting 8 reps. Calves I do 4 sets of 20 messing with foot position on a lighter weight in the leg press. But thats just me, I alternate between that and sets of 12 in the smith with heavier weight. Facepulls just focus on scapular retraction and external rotation of the shoulders, keep the weight low and increase reps.

2) Follow the programme and reset if you fail.

3) Dont worry about it. If you do think you're cheating the bar up you could try kneeling KB curls or spider curls.

4) Compound. Especially when you progress onto pull ups.

5) Yes 10lb per week. Reset if you fail. I found FS got easier the more I trained them. Form is crucial.

[Rayzbnd]

Hi guys,

So I have a big problem right now ahah, been lifting for 2 years now, usually changing program (every few weeks), and some cutting every summer...
Ended now with:
Bench: 140lbs 1rm
Squat: 195lbs 1rm
Overheadpress: 80lbsx6 max
Deadlift: 285 1rm

I'm 135 lbs of bodyweight now with 10-12% bodyfat.

Don't know what program to do, I've been following "routine design for dummies" for another forum last year (if someone know this routine, kind a "lot" of volume compared to fierce 5 with 3push/pull every upper day). Obviously my goal is aesthetic even If doesn't really matter here, what you guys advise me (especially davis ahah)??

Thanks in advance really lost in the fitness world right now.

Have a nice day

[Farley1324]

Hi guys,

So I have a big problem right now ahah, been lifting for 2 years now, usually changing program (every few weeks), and some cutting every summer...
Ended now with:
Bench: 140lbs 1rm
Squat: 195lbs 1rm
Overheadpress: 80lbsx6 max
Deadlift: 285 1rm

I'm 135 lbs of bodyweight now with 10-12% bodyfat.

Don't know what program to do, I've been following "routine design for dummies" for another forum last year (if someone know this routine, kind a "lot" of volume compared to fierce 5 with 3push/pull every upper day). Obviously my goal is aesthetic even If doesn't really matter here, what you guys advise me (especially davis ahah)??

Thanks in advance really lost in the fitness world right now.

Have a nice day

uh

well

Have you read the openings posts of this thread? You know, this thread that covers a novice lifting program...

Age? Height? Bodyweight gained per week?

[gran172]

1) I try and increase reps on bi/tri isolation until I feel comfortable with moving up in weight and hitting 8 reps. Calves I do 4 sets of 20 messing with foot position on a lighter weight in the leg press. But thats just me, I alternate between that and sets of 12 in the smith with heavier weight. Facepulls just focus on scapular retraction and external rotation of the shoulders, keep the weight low and increase reps.

2) Follow the programme and reset if you fail.

3) Dont worry about it. If you do think you're cheating the bar up you could try kneeling KB curls or spider curls.

4) Compound. Especially when you progress onto pull ups.

5) Yes 10lb per week. Reset if you fail. I found FS got easier the more I trained them. Form is crucial.

Thanks ! Will try spider curls, those look really hard to do

[relejia]

I always wondered.

if anyone could answer this plz. the full body program doesn't have deadlift but RDL seems to be a good replacement. but how will you get nice traps without shrugs or dead?

[Rayzbnd]

I always wondered.

if anyone could answer this plz. the full body program doesn't have deadlift but RDL seems to be a good replacement. but how will you get nice traps without shrugs or dead?

Traps are worked in any back movement as well as face pulls and rdl, don't know about the effectiveness of shrugs

I have a question, with those stats:
Bench: 135lbs
Squat: 175lbs
Deadlift: 285
Ohp: 75lbs

What routine should I do ? Didn't really progressed these last 2 years doing lots of differents programs (routine for dummies for another forum with much more volume, and a bit of everything seriously) and summer cuts ?? Been lifting for 2 years of course

Measurements: 137 lbs, 5'10




Thanks

[relejia]

Traps are worked in any back movement as well as face pulls and rdl, don't know about the effectiveness of shrugs

I have a question, with those stats:
Bench: 135lbs
Squat: 175lbs
Deadlift: 285
Ohp: 75lbs

What routine should I do ? Didn't really progressed these last 2 years doing lots of differents programs (routine for dummies for another forum with much more volume, and a bit of everything seriously) and summer cuts ?? Been lifting for 2 years of course

Thanks

thanks and to be honest you should do full body and get squat and bench higher

[WolfRose7]

Traps are worked in any back movement as well as face pulls and rdl, don't know about the effectiveness of shrugs

I have a question, with those stats:
Bench: 135lbs
Squat: 175lbs
Deadlift: 285
Ohp: 75lbs

What routine should I do ? Didn't really progressed these last 2 years doing lots of differents programs (routine for dummies for another forum with much more volume, and a bit of everything seriously) and summer cuts ?? Been lifting for 2 years of course

Measurements: 137 lbs, 5'10




Thanks

the novice one and eat a lot more food

[Gil1795]

Whats good workout to replace the reverse flys.I dislocated my shoulder and since then Im not able to do the exercise fully.

[lordpatrick]

I'm sore as fudge bois!

Have been on the program for 4 days. I got to do workout A today on friday now, I'm not sure if I should force myself or not. I'm really sore lool.

[bob2589]

Sub for reverse fly is the face pull but with your shoulder injury I would be unsure what to recommend.

Do you have restricted movement through external rotation of the joint or any pain?

Would you be able to work the movement from a light weight to build up strength?

It may be best to consult a phsyio.

[Farley1324]

I'm sore as fudge bois!

Have been on the program for 4 days. I got to do workout A today on friday now, I'm not sure if I should force myself or not. I'm really sore lool.

You started way too heavy.

The best cures for DOMS (delayed onset muscle soreness) are

-Nutrition including hydration
-Sleep
-Doing more of what made you sore

[lordpatrick]

You started way too heavy.

The best cures for DOMS (delayed onset muscle soreness) are

-Nutrition including hydration
-Sleep
-Doing more of what made you sore

Yeah I guess I rpobably did But like I tried reducing weights a bit, I guess wasn't enough

[MyEgoProblem]

I'm sore as fudge bois!

Have been on the program for 4 days. I got to do workout A today on friday now, I'm not sure if I should force myself or not. I'm really sore lool.

Suck it up buttercup! Work thru the doms :-D

Whats good workout to replace the reverse flys.I dislocated my shoulder and since then Im not able to do the exercise fully.

See a specialist! Seriously....
May have a torn labrum in there now.

You started way too heavy cures for DOMS (delayed onset muscle soreness) are

-Nutrition including hydration
-Sleep
-Doing more of what made you sore

^^^

[dency45]

I traveled to Palm Beach Gardens, Florida and will stay until Oct. 21 and joined crunch gym. Any Fierce 5 users that workout there?

[QuickReflection]

Interesting... I work out at home and I have access to micro weights. I can increase barbell weights by .5 lbs and dumbbells for 2.5 lbs (per hand). I'm currently doing the intermediate routine where it was recommended to increase the weights only every 2 weeks. Does this mean that I can also just increase the weights every week but for half the recommended weights? For example 2.5lbs increases for upper body every week, instead of 5 lbs every other week?

I'm still figuring out my starting weights since there are a couple new moves here that I don't usually do. But next week maybe I'll start doing the regular schedule and progression.

Can anyone answer this man's questions?

[Mertcann85]

Hi,

It's been 16.5 weeks that I ve been running Fierce 5 Novice Routine, and here are my final results:

I was 73 kg, %7 bf when I started and the numbers:

Deadlift: 35 kg
Squat: 40 kg
Bench: 30 kg


And now I weigh 80.6 kg with %12 bf

Squat rep max: 100 kg....(70 kg 3x5)
Deadlift rep max: 105 kg...(70 kg 3x5)
OHP rep max: 45 kg.......(40 kg 3x5)
Bench rep max: 70 kg.....(50 kg 3x5)

I work 08.30 am to 18 pm and try to keep bulking.(arriving to gym around 19.45-20.00) However, 3k calorie and the numbers started to be exhausting and demanding. After recent deload(moreorless 3 weeks ago), I cannot pass that OHP number of 3x5 40 kg and although davisj emphasizes that "stalling at lat, curls etc is not important" everything except deadlift, bench and squat got stuck in addition to OHP.

Even during OHP days, I started to feel pressure before starting the exercise since it is about to become a world-wide known fact that I will not be able to break the pleatu on exercises except bench, deadlift and squat.

For deadlift, my only problem is the grip. But I feel like I can still improve a little bit.
So do I for squat and bench too.

However, I feel like I am at the purgatory of Novice and Intermediate Upper/Lower. Way long ago, davisj told me that even bodyweight for big lifts is way too early for changing the program, I am kinda down because of eating 3k calorie with a brutal demanding job and the reasons I mentioned above started to be confusing. I dunno maybe my age and even smoking half package can be affecting. Kinda overthinking recently.
I even kinda got lost about until what number I should keep bulking.

I know the message sounded too "excusy" but maybe you guys advise something, or maybe davisj will approve to change the program with a fresh start since it started to be a mental struggle

Cheers for your time
Good luck to all.

[Farley1324]

everything except deadlift, bench and squat got stuck

That means almost nothing got stuck.

If you are progressing/can progress at deadlift, bench, and squat, keep going

[WeBelieve23]

Any appropriate substitutions for walking lunges in workout B of the beginner dumbbell routine?

[hereforadvice]

With the Novice routine, it states to increase upper and lower weights by 5 lbs and 10 lbs, respectively.

However, I am only able to increase the weights in increments of 2.5kg and 5kg, which equates to 5.5 lbs and 11 lbs, respectively.

This might sound like a minor/silly question, but will I be okay to increase those weights slightly more per week or will I struggle later down the track?

[MyEgoProblem]

With the Novice routine, it states to increase upper and lower weights by 5 lbs and 10 lbs, respectively.

However, I am only able to increase the weights in increments of 2.5kg and 5kg, which equates to 5.5 lbs and 11 lbs, respectively.

This might sound like a minor/silly question, but will I be okay to increase those weights slightly more per week or will I struggle later down the track?

Yeah. Its what we kg users do buddy!

[Arkadij947]

This might sound silly but if you're cutting and fail a lift twice in a row, do you still have to reset the weight? The fact is that I really struggle make any kind of gains, even when bulking and I'm afraid that if I lower the weight I'll just end up losing strength.

[Farley1324]

This might sound silly but if you're cutting and fail a lift twice in a row, do you still have to reset the weight? The fact is that I really struggle make any kind of gains, even when bulking and I'm afraid that if I lower the weight I'll just end up losing strength.

Failing reps is fatiguing (let's call it nervous system fatigue). Doing so repeatedly even more so. Overcoming fatigue on a calorie deficit is more difficult than when bulking. Always keep this in mind.

[jozeee7]

Im sick and will likely not go to the gym today because of it. Last time I went was Friday. Since I'm taking today(Monday) off, is it considered a deload?

[gran172]

Hey, so this is my third week on the program and every lift is going up nicely (im really surprised how i'm not struggling on bench, that's usually the hardest lift for me), except for back squats, first week i was doing 55KG, second week 60KG (a lil hard but managed to do it), and today i tried 65KG, on the first set i did the 5 reps with really good form, on the second set i managed to get 4 reps, and in the third set i did four reps and managed to get the last one but it really felt like a grind, my form was about to break down and i was sweating like crazy, probably the hardest rep of my life haha. So what should i do? Should i try it again on Friday with the same weight or should i lower the weight by a little bit? Even if i manage to hit 3x5 with 65KG this week i really doubt i will be able to hit 70KG next week.

[Farley1324]

Hey, so this is my third week on the program and every lift is going up nicely (im really surprised how i'm not struggling on bench, that's usually the hardest lift for me), except for back squats, first week i was doing 55KG, second week 60KG (a lil hard but managed to do it), and today i tried 65KG, on the first set i did the 5 reps with really good form, on the second set i managed to get 4 reps, and in the third set i did four reps and managed to get the last one but it really felt like a grind, my form was about to break down and i was sweating like crazy, probably the hardest rep of my life haha. So what should i do? Should i try it again on Friday with the same weight or should i lower the weight by a little bit? Even if i manage to hit 3x5 with 65KG this week i really doubt i will be able to hit 70KG next week.

How long are you resting between sets?

[Syncmaster]

Hi there,

Am doing routine The Intermediate Upper/Lower since 2 months aprox, and i feel great!!

I just have a few questions...

1.- Today i had to do bench press 3 x 6 with 200 lbs, but the last two reps were forced, a little help from a spotter..
is today lift a fail lift?? i mean, the next week i have to try again the 3 x 6 ? and then if a simmilar situation happens, that would be two fails in a row?

"What do I do if I fail on my sets? If you fail a lift two days in a row then drop the weight 10% for the lift you are failing. This is a good time to work on form since the weight is a bit lighter again. Form can make or break your lift. This program won't work if you don't drop weight when you fail an exercise. This varying intensity is a crucial aspect of any good program."

2.- a "little help" with the last rep is consider cheating? i dont now if am overthinking this, i just want to do the right thing with this program. the squats and ohp are going great!...


Thanks, my log link:

ttp://forum.bodybuilding.com/showthread.php?t=172198003