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[QUOTE=Wicked12;1336156551]Yep, you got it.
Obviously if you failed a lift on Monday and Friday, you don't increase it the next week, but instead reset it to 85% of what you failed.
And the last thing that could be confusing: say you fail a lift for the first time on Wednesday, on the next day (monday) you will try the same weight again because increasing it obviously doesn't make sense. Say you fail again on Monday, you then failed it twice and immediately reset it the next time, no matter where you are in the week. In this case you'd reset on Friday, but the following week you still increase it, eventhough you've only done that weight once!
I hope that helps.[/QUOTE]
thats very helpful, I think I understand it now.Thank you!
sorry to be annoying with so many questions, noob here lol
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If I substitute out RDL/Front Squat for leg curl and Deadlift, then how many sets and reps do I do for leg curl and Deadlift? Almost all the beginner routines have 1x5 for Deadlifts. Or do I do 3x5 for Deadlifts which corresponds with the amount written for Romanian Deadlift?
Same type of question for chin ups, how many chin ups do I do if I substitute out the Lat Pulldowns?
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[QUOTE=Kaniff1;1336195821]If I substitute out RDL/Front Squat for leg curl and Deadlift, then how many sets and reps do I do for leg curl and Deadlift? Almost all the beginner routines have 1x5 for Deadlifts. Or do I do 3x5 for Deadlifts which corresponds with the amount written for Romanian Deadlift?
Same type of question for chin ups, how many chin ups do I do if I substitute out the Lat Pulldowns?[/QUOTE]
DL subs in place of front squat and leg curl in place of RDL. The reps stay the same respectively. 3x5 won't kill a beginner on DL IF you follow my advice in the FAQs about starting weights.
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Reading the past page makes me wonder if I've been too picky with when I reset my weight; I always reset it only on a new week, and have a tendency to try a weight again even if I've failed it twice previously just because I want to see if I managed to progress.
Also I wanted to share a piece of good news with you guys: a few days back I managed to clear 89kg (weight's odd due to me using a 16.5kg bar in the gym) on squat, and it's been a heck of a long time since I cleared that. A little apprehensive to raise the weight by another 5kg, but I'll do my best. Almost reaching that 2 plate goal of mine!
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[QUOTE=whackybeanz;1336211731]Reading the past page makes me wonder if I've been too picky with when I reset my weight; I always reset it only on a new week, and have a tendency to try a weight again even if I've failed it twice previously just because I want to see if I managed to progress.
Also I wanted to share a piece of good news with you guys: a few days back I managed to clear 89kg (weight's odd due to me using a 16.5kg bar in the gym) on squat, and it's been a heck of a long time since I cleared that. A little apprehensive to raise the weight by another 5kg, but I'll do my best. Almost reaching that 2 plate goal of mine![/QUOTE]
Reducing weight on second failure is crucial to long term success.
Good job on 89kg
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I've been doing the fierce for about 5 weeks and I like it so far, my chest/upper back don't feel neglected and, I my arms look bigger. I'm thinking about switching the bench from barbell to db to work on symmetry, do I still add weight in the same manner? My understanding is that DB Bench strength is considerably weaker than barbell. I was also wondering, how come weight increments are done in a weekly manner instead of workout to workout like in SS?
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[QUOTE=Gorz123;1336292331]I've been doing the fierce for about 5 weeks and I like it so far, my chest/upper back don't feel neglected and, I my arms look bigger. I'm thinking about switching the bench from barbell to db to work on symmetry, do I still add weight in the same manner? My understanding is that DB Bench strength is considerably weaker than barbell. I was also wondering, how come weight increments are done in a weekly manner instead of workout to workout like in SS?[/QUOTE]
Well unless your DBs increase in 2.5lbs each then you'll have to increase weight every other week and increase reps the week you don't increase weight.
Why does it increase weekly instead of workout to workout? No one has ever run this program and kept up with progression over a 6 month period. NO ONE EVER. What does that mean? It means that you don't need super fast progression. 240lbs to your squat in 6 months if you follow the progression. If that isn't fast enough you need a new hobby, becauase no one accomplishes that on any program.
The only thing workout to workout progression will get you is faster stalls.
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Today I've noticed that when doing bench or incline bench the bar is never horizontal. There's a significant difference between my left side and my right side. This is because I'm a lefty tennis player, so my left side of the body (specially back and arms) always push harder than my right side.
Quitting tennis is not in my mind, god I love it. What are the risks of this imbalance? Is there any way to fix it or it will fix by itself after some time?
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[QUOTE=rpedrosb;1336354521]Today I've noticed that when doing bench or incline bench the bar is never horizontal. There's a significant difference between my left side and my right side. This is because I'm a lefty tennis player, so my left side of the body (specially back and arms) always push harder than my right side.
Quitting tennis is not in my mind, god I love it. What are the risks of this imbalance? Is there any way to fix it or it will fix by itself after some time?[/QUOTE]
At 6'0 and 166lbs, it will even out over time when you put weight on. Just carry on benching as normal, your weaker side will catch up.
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Does anyone ever get light headed after coming up from a set of P-Rows? I'm only lifting very light I'm not sure what to think, nothing else makes me light headed like that, is it purely just the blood rushing towards my head being horizontal?
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This is similar to my last question: can I do pushups on the first day of the two day break when benching wasn't in the day before? I'm noticing an imbalance - always had trouble building my chest, and it's starting to look silly compared to my other muscles. Would some pushups, as long as they're not adjacent to the bench days, be okay to slot in for a while?
Thanks
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Hi all.
I am enetering my third week of FIERCE 5.
These are my current stats for the past two weeks.
The Original
Workout A
Squat 3x5 125lbs
Bench 3x5 80lbs
Pendlay Rows 3x8 80lbs
Reverse Flies 3x10 15lbs
Calf raises 2x15/Tricep pressdowns 2x10 90lbs
Workout B
Front Squat 3x5 125 lbs
Incline Bench 3x5 80 lbs
Romanian Deadlift 3x8 125lbs
Lat Pulldowns 3x8 120
I am noticing that the weights on the bench are too light. Could I increase them without following the 5 lbs a week?
I mean, staring from the next week instead of doing 85 lbs I will do 100 lbs and then continuing to incrase 5 lbs per week.
Is it ok?
I am 5'7 for 150 lbs.
Eating 2600 calories (150g protein)
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[QUOTE=WritingVincent;1336381421]This is similar to my last question: can I do pushups on the first day of the two day break when benching wasn't in the day before? I'm noticing an imbalance - always had trouble building my chest, and it's starting to look silly compared to my other muscles. Would some pushups, as long as they're not adjacent to the bench days, be okay to slot in for a while?
Thanks[/QUOTE]
I don't think it will make a difference to be honest. If I understood correctly you'd do push ups once every 2 weeks. It won't affect your work outs the next week, so if you really want to, go ahead and do it. But as I said before, it likely won't make any difference.
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[QUOTE=JBloom0;1336378781]Does anyone ever get light headed after coming up from a set of P-Rows? I'm only lifting very light I'm not sure what to think, nothing else makes me light headed like that, is it purely just the blood rushing towards my head being horizontal?[/QUOTE]
If this happens frequently I'd see a doctor.
[QUOTE=WritingVincent;1336381421]This is similar to my last question: can I do pushups on the first day of the two day break when benching wasn't in the day before? I'm noticing an imbalance - always had trouble building my chest, and it's starting to look silly compared to my other muscles. Would some pushups, as long as they're not adjacent to the bench days, be okay to slot in for a while?
Thanks[/QUOTE]
It looks in proportion in your avy. There isn't any way whatsoever to put pushups into the routine on a rest day in which they won't overlap something.
Here is what I'll do though. If you can show me a picture of your chest and if I agree it is actually lagging then I'll make some changes for you for building a bigger chest. I will say that I've only seen one person EVER who actually had a lagging chest. Everyone says it, but they actually just [I]want[/I] a bigger chest...it is never lagging.
I assume you're doing incline and not OHP.
[QUOTE=ProvaP;1336386481]Hi all.
I am enetering my third week of FIERCE 5.
These are my current stats for the past two weeks.
The Original
Workout A
Squat 3x5 125lbs
Bench 3x5 80lbs
Pendlay Rows 3x8 80lbs
Reverse Flies 3x10 15lbs
Calf raises 2x15/Tricep pressdowns 2x10 90lbs
Workout B
Front Squat 3x5 125 lbs
Incline Bench 3x5 80 lbs
Romanian Deadlift 3x8 125lbs
Lat Pulldowns 3x8 120
I am noticing that the weights on the bench are too light. Could I increase them without following the 5 lbs a week?
I mean, staring from the next week instead of doing 85 lbs I will do 100 lbs and then continuing to incrase 5 lbs per week.
Is it ok?
I am 5'7 for 150 lbs.
Eating 2600 calories (150g protein)[/QUOTE]
Your reverse flies are too heavy if that is with DBs. Everything else looks good. I'd advise you stick with 5lb progression and work on form. You can jump up weight if you want, but there is no replacement for good form.
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[QUOTE=JBloom0;1336378781]Does anyone ever get light headed after coming up from a set of P-Rows? I'm only lifting very light I'm not sure what to think, nothing else makes me light headed like that, is it purely just the blood rushing towards my head being horizontal?[/QUOTE]
Most of the time
[QUOTE=davisj3537;1336403691]If this happens frequently I'd see a doctor.[/QUOTE]
well this isn't good. Going to see a doctor in the UK though, i'll just get "you're too fat" etc. etc.
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Hi guys, I started this yesterday and I honestly didn't think that it would hit the muscles properly from a session. Today I am Doming all over and it feels good.
I have a couple of questions really.
1: is this a good routine for gaining muscle mass? or is it better for getting ripped? my goal is to gain mass.
the reason I say this is because it doesn't seem like each group is being hit enough in a session? but I might be wrong.
and secondly: I work in KG's so 5 and 10 = 2 and 5. The problem is my gym has 5kg weights (some) but no 2kg's etc.. so I can't jump just that what should I do?
thanks guys.
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[QUOTE=DEEETS;1336540641]Most of the time
well this isn't good. Going to see a doctor in the UK though, i'll just get "you're too fat" etc. etc.[/QUOTE]
well i'm nowhere near fat other than a bit skinny fat and I get it so.. I think lets both enquire with docs and ill come back with that they say ha
i get light headed in other random things like when i overstretch with a big yawn or something
just generally being low down like crouching etc, i think it might be something to do with my knees are a bit weak or something, like lets say im in a crouched position for a while my legs are burning up and when i go to stand up my legs are like both dead legs and then i get a bit of a head rush
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[QUOTE=tomlparr;1336545891]Hi guys, I started this yesterday and I honestly didn't think that it would hit the muscles properly from a session. Today I am Doming all over and it feels good.
I have a couple of questions really.
1: is this a good routine for gaining muscle mass? or is it better for getting ripped? my goal is to gain mass.
the reason I say this is because it doesn't seem like each group is being hit enough in a session? but I might be wrong.
and secondly: I work in KG's so 5 and 10 = 2 and 5. The problem is my gym has 5kg weights (some) but no 2kg's etc.. so I can't jump just that what should I do?
thanks guys.[/QUOTE]
Definitely better for gaining, yes. When cutting you'd change the increase of weight (I think the regime suggests to halve the increase? double check)
its mostly compound so things you dont think are being worked, are actually being worked. For example chest press = chest primary, secondary shoulders and triceps
same with squats, dl's, rows etc (basically the ones that are 5 rep)
The weight increases are fast on this one so if you dont feel a muscle is worked enough yet, then you'll have no problems progressing with the weight increases and then you will feel it further down the line.
not sure about the weights thing, so theres nothing lower than a 5kg plate?
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[QUOTE=DEEETS;1336540641]Most of the time
well this isn't good. Going to see a doctor in the UK though, i'll just get "you're too fat" etc. etc.[/QUOTE]
It's commonly from not breathing correctly during the exercise. A lack of oxygen can do all sorts of odd things to you post set.
I just tend to suggest seeing a dr over not. Not seeing one when you should have can be costly, yet seeing one when it wasn't entirely needed isn't costly. It gives you peace of mind ya know?
[QUOTE=tomlparr;1336545891]Hi guys, I started this yesterday and I honestly didn't think that it would hit the muscles properly from a session. Today I am Doming all over and it feels good.
I have a couple of questions really.
1: is this a good routine for gaining muscle mass? or is it better for getting ripped? my goal is to gain mass.
the reason I say this is because it doesn't seem like each group is being hit enough in a session? but I might be wrong.
and secondly: I work in KG's so 5 and 10 = 2 and 5. The problem is my gym has 5kg weights (some) but no 2kg's etc.. so I can't jump just that what should I do?
thanks guys.[/QUOTE]
Only 5kg plates. That's nuts man. I'd suggest buying some very cheap 1.25kg or at least 2.5kg plates. You can probably get a pair for 20 dollars.
I'd also ask your gym to get their own equipment up to date. Every gym should have plates down to atleast 2.5kg if not 1.25kg. I've personally never been to a single gym that didn't have 1.25kg plates. I've been to at least 40-50 gyms here in the states.
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[QUOTE=JBloom0;1336553251]Definitely better for gaining, yes. When cutting you'd change the increase of weight (I think the regime suggests to halve the increase? double check)
its mostly compound so things you dont think are being worked, are actually being worked. For example chest press = chest primary, secondary shoulders and triceps
same with squats, dl's, rows etc (basically the ones that are 5 rep)
The weight increases are fast on this one so if you dont feel a muscle is worked enough yet, then you'll have no problems progressing with the weight increases and then you will feel it further down the line.
not sure about the weights thing, so theres nothing lower than a 5kg plate?[/QUOTE]
Thanks for the advice!! it makes a lot of sense! this makes me feel a lot better about it! but no there's nothing below 5kg :( what do you reckon I should do?
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[QUOTE=davisj3537;1336554341]It's commonly from not breathing correctly during the exercise. A lack of oxygen can do all sorts of odd things to you post set.
I just tend to suggest seeing a dr over not. Not seeing one when you should have can be costly, yet seeing one when it wasn't entirely needed isn't costly. It gives you peace of mind ya know?
Only 5kg plates. That's nuts man. I'd suggest buying some very cheap 1.25kg or at least 2.5kg plates. You can probably get a pair for 20 dollars.
I'd also ask your gym to get their own equipment up to date. Every gym should have plates down to atleast 2.5kg if not 1.25kg. I've personally never been to a single gym that didn't have 1.25kg plates. I've been to at least 40-50 gyms here in the states.[/QUOTE]
yeah it's weird ive never seen a gym like it either! it's a proper muscle gym too which is even weirder! I didn't think of getting my own, that's a prety obvious soloution! haha thanks pal :)
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Thanks for the great answers guys! I now feel happy that this is good for gaining and I have my weight issue solved :) really appreciate the help!
I guess this probably isn't the right section to ask this in but you guys are very helpful!
nutrition? I have no idea where to start :( for a while I was consuming 1500 kcals and 150g's of protien each day but I have no idea if this is good or not? I am 24% BF I want to get that right down! whilst gaining muscle mass?
any advice on this would also be greatly appreciated!
thanks guys!
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Can i ask, how come the normal deadlift isn't in this routine? always thought it was one of the most vital excersises. Enjoying this programme alot though. Also i asked a question some time back about not adding weight to pull ups but adding 1 rep each week and the OP said it was fine. Anyone else agree?
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[QUOTE=melpa64;1336586231]Can i ask, how come the normal deadlift isn't in this routine? always thought it was one of the most vital excersises. Enjoying this programme alot though. Also i asked a question some time back about not adding weight to pull ups but adding 1 rep each week and the OP said it was fine. Anyone else agree?[/QUOTE]
You can swap the front squat/RDL with deadlift/leg curl or some other hamstring dominated lift (i do deadlifts and natural glute/ham raises - they're pretty hard)
The reason why it isn't in the routine is because while deadlifts are freaking awesome they're not your typical muscle building exercise (the romanian deadlifts hits the hamstring more) + the form can be quite hard to get down and since this is a beginner routine for people who most of them just want aesthetics the front squat/RDL combo actually is better.
You can add reps, but i recommend weights. My back is exploding since i started doing weighted pull ups
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[QUOTE=UnknownPreacher;1336609201]You can swap the front squat/RDL with deadlift/leg curl or some other hamstring dominated lift (i do deadlifts and natural glute/ham raises - they're pretty hard)
The reason why it isn't in the routine is because while deadlifts are freaking awesome they're not your typical muscle building exercise (the romanian deadlifts hits the hamstring more) + the form can be quite hard to get down and since this is a beginner routine for people who most of them just want aesthetics the front squat/RDL combo actually is better.
You can add reps, but i recommend weights. My back is exploding since i started doing weighted pull ups[/QUOTE]
Thanks :) the reason why I'm worried about adding weight is because I'm using a doorway pull up bar and I'm pretty sure they can't hold that much.
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Just a few more questions I hope you don't mind :P I'm adding 1 rep to each excersise each week then adding weight, so adding weight every other week. Is that okay? I am working out from home so don't have that many weights as of yet. Also what ab workout do you recommend is the best? OP says (he doesnt care which ab workout you do). Just wondering what people are doing for abs. Also, can someone explain to me what a superset is. Thanks! :)
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[QUOTE=tomlparr;1336571561]Thanks for the great answers guys! I now feel happy that this is good for gaining and I have my weight issue solved :) really appreciate the help!
I guess this probably isn't the right section to ask this in but you guys are very helpful!
nutrition? I have no idea where to start :( for a while I was consuming 1500 kcals and 150g's of protien each day but I have no idea if this is good or not? I am 24% BF I want to get that right down! whilst gaining muscle mass?
any advice on this would also be greatly appreciated!
thanks guys![/QUOTE]
There is a FAQ covering nutrition with a link you need to read. 1500 is WAY too low. You won't gain muscle while losing weight...at least not much.
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I have a concern regarding the lower back:
After these few weeks of being on Fierce 5, I realize my lower back seems to get consistently tighter or sore (aching). This does not really interfere with the exercises. However, sometimes when doing RDLs, I feel as if my back is so tight that I may not be able to recover from lowering the weight past my knees.
Is there anyway to perhaps relieve this tightness? Is it something I should be concerned about? I read that you shouldn't foam roll the lower back directly, so I've only been working on the areas around it (upper back, glutes, etc.), and even as I'm typing this I can feel that tightness in the back.
Thanks so much for the help; I really appreciate it.
Edit: To accurately pinpoint where this ache is, it's somewhere near the region of the tailbone. The muscle around is pretty tight and sometimes I feel an ache coming from the tailbone area.
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[QUOTE=whackybeanz;1336713391]I have a concern regarding the lower back:
After these few weeks of being on Fierce 5, I realize my lower back seems to get consistently tighter or sore (aching). This does not really interfere with the exercises. However, sometimes when doing RDLs, I feel as if my back is so tight that I may not be able to recover from lowering the weight past my knees.
Is there anyway to perhaps relieve this tightness? Is it something I should be concerned about? I read that you shouldn't foam roll the lower back directly, so I've only been working on the areas around it (upper back, glutes, etc.), and even as I'm typing this I can feel that tightness in the back.
Thanks so much for the help; I really appreciate it.
Edit: To accurately pinpoint where this ache is, it's somewhere near the region of the tailbone. The muscle around is pretty tight and sometimes I feel an ache coming from the tailbone area.[/QUOTE]
Post some pics of your posture. Side view with athletic shorts and no shirt. Also post vids of your pendlay and RDL from the side view as well.
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Is it mandatory to follow each exercice in a workout exactly how it is presented?
Because sometime I have to wait the squat rack for more than 30 minuets so I do lat pull down or curl before squat.
Is it a problem?