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Thread: "Fierce 5" Novice Routine
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01-25-2014, 11:22 AM #61
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Experience, not just theory
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01-25-2014, 11:40 AM #62
Hey, i have an equipment very similar to this one at home:
I'm thinking of doing face pulls instead of the reverse flies, do you think it is possible to do them with this machine?, im asking because the cable is higher up, whereas most of the videos i see online seem to be right in front of their face or lower, thanks.
Also, you say to progress with the flies by adding 5 pounds every month, however that machine i posted only goes in increments of 10, so is it ok to progress 10 pounds instead?.
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01-25-2014, 11:49 AM #63
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01-25-2014, 12:51 PM #64
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01-25-2014, 01:17 PM #65
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01-25-2014, 03:59 PM #66
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01-25-2014, 04:33 PM #67
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01-25-2014, 05:11 PM #68
Im starting monday too. Also gonna be doing face pulls and pull ups though. I like them both more and being in the marines I like working on pull ups anyway ha
Who is in for fierce 5 logs?
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01-25-2014, 05:14 PM #69
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01-25-2014, 05:38 PM #70
Hey, i have a question about your first workout under advanced options, i know that your trying to make it more size oriented, but would'nt making the first 2 exercises of each workout 8 reps, the 3rd and 4th exercises 10 reps, and the supersets 12 reps except the calf extensions which are fine at 15, make it better?, not a call out, just wondering your thought process in choosing the 10 rep range for all the exercises?, thanks.
Also, why isi'nt this a sticky yet, its arguably the best beginners routine of them all imo.
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01-25-2014, 05:41 PM #71
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01-25-2014, 05:42 PM #72
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01-25-2014, 06:22 PM #73
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01-25-2014, 06:33 PM #74
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01-26-2014, 02:41 AM #75
Hey bad fierce 5 what are you doing on page two? Back to page one with you! Go on get!
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01-26-2014, 04:22 AM #76
Good, finally a good workout routine is very similar to mine, do this routine for over a year and have good gains in strength and mass, I do 5-week cycles for exe. a week with 3x8, 4x6, 5x5 and 10x3, and 2x10 week of rest. hug
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01-26-2014, 10:52 AM #77
Hey, if i do the face pulls instead of the reverse flies, should i still progress monthly with it?, or should i maybe increase weight more frequently since its a compound exercise, im thinking maybe every 2 weeks add 10 pounds?.
Also for ab work, you say to increase in reps, but do you mean always increase in reps only?, or should i get to a certain amount of reps, say 15 or so, then increase the weight?, thanks.
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01-26-2014, 11:08 AM #78
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01-26-2014, 11:29 AM #79
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I think far too many people put emphasis on rep ranges. Doing 8 instead of 10 or 12...blah blah blah. They are all going to produce results. The difference between a few small reps is surprisingly insignificant. Hence 10 is smack dab in the middle of it all. Honestly the same thing applies for ab work. If you want to start adding weights when you get to a certain rep range feel free. I've been lifting for years and don't stress out over how many reps I'm doing for ab work...a beginner has no place doing so either IMO.
For face pulls I personally like to use VERY good form, but that is my personal preference. If you started out low, then you probably wouldn't have a hard time adding 5lbs a week like some of the other lifts. That will stall first with OHP though.
FYI the slow progression for reverse flies isn't meant for a machine fly. It is for cable crossovers or DBs. All machines are different and would require machine specific progression.Last edited by davisj3537; 07-20-2015 at 09:24 PM.
Experience, not just theory
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01-26-2014, 12:26 PM #80
Thanks, i have one last question concerning the pendlay row, i can do about 95 pounds for 3x5 with good form, i know that to do 3x8 i would have to put on less weight, however if i do i probably won't be able to touch the floor every rep since the plates would be smaller, for example the 10 pound plates are smaller than the 25 pound plates, so what should be my course of action?, should i still use less weight than the 95 pounds even though i won't be able to touch floor every rep?, or start with 95 pounds and work my way up to 8 reps?.
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01-26-2014, 12:31 PM #81
- Join Date: Apr 2012
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I'd definitely start with sets of 8. I'd just bend your knees a bit more to allow the bar to reach the ground. You could also put something under the weight to raise it up. The main part is keeping a perpendicular back and extending your arms fully. The bar touching the ground doesn't make or break the exercise.
Experience, not just theory
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01-26-2014, 12:37 PM #82
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01-26-2014, 01:13 PM #83
Davis, awesome job managing the thread so far; keep it up! Will def be creating a log when I get around to starting the program.
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01-26-2014, 02:10 PM #84
- Join Date: Apr 2012
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Thanks jdoug. I look forward to reading your log.
Experience, not just theory
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01-26-2014, 05:17 PM #85
I am glad you added this ^. I would like to try a program like this, or maybe All Pros based on your comment, but felt a little dismayed reading the planned progression of 5 lbs/week for upper body, because I know with my current program I just can't do it. Out of curiosity, do you have a sense of how long it would have taken you GF to add 5 lbs when doing All Pros previously?
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01-26-2014, 05:48 PM #86
- Join Date: Apr 2012
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She had no issues with the progression of all pros and she was cutting. It was too slow for her honestly, but it is better to be a little too slow than too fast IMO. Stalling isn't fun and leaving a little in the tank is a good thing.
I'd give ya two options for programming that I touched lightly on before. Run all pros as is or run this with the progression cut in half. I think you'd be successful in either endeavor. Even with the progression of this program cut in half, all pros will still be twice as slow.Experience, not just theory
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01-26-2014, 11:05 PM #87
Hey, for lat pulldowns i can only increase in increments of 10 like in the face pulls, so do you think i should increase by 10 every week?, or every 2 weeks?, thanks.
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01-26-2014, 11:22 PM #88
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01-27-2014, 01:08 AM #89
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01-27-2014, 04:47 AM #90
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