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  1. #421
    Registered User Wicked12's Avatar
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    All right, thanks. Is it actually strongly recommended for me to take a multivitamin or can I just get enough of that by eating enough fruits and veggies? I didn't plan on taking anything else than whey protein, but if it's needed I will.

    I was curious about one more thing: The A1 and A2 workout and B1 and B2 are almost exactely the same if I am not mistaken (except for the superset in B). Why did you not just make one workout A and one workout B or am I missing something?

    Also, I am not sure about two exercises:
    1. Are leg curls the exercise where you lay on your stomach or the one where you sit?
    2. What are calf extensions?

    Thanks again guys!

  2. #422
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    Originally Posted by Wicked12 View Post
    All right, thanks. Is it actually strongly recommended for me to take a multivitamin or can I just get enough of that by eating enough fruits and veggies? I didn't plan on taking anything else than whey protein, but if it's needed I will. Most people have a harder time getting enough micronutrients than protein so you should see a multivitamin more recommended than protein. No supplements are necessary.
    I was curious about one more thing: The A1 and A2 workout and B1 and B2 are almost exactely the same if I am not mistaken (except for the superset in B). Why did you not just make one workout A and one workout B or am I missing something? In the original program they are very similar. I made it into workouts 1 and 2 because people were getting confused.

    Also, I am not sure about two exercises:
    1. Are leg curls the exercise where you lay on your stomach or the one where you sit? That depends on the machine actually.
    2. What are calf extensions? There is a link to exrx in the first post...it may be in the FAQ. It explains all exercises.
    Thanks again guys!
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  3. #423
    Registered User shawnydee's Avatar
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    Should I use smith machine if necessary ?

  4. #424
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    Originally Posted by shawnydee View Post
    Should I use smith machine if necessary ?
    If there are no free weight of any kind available to include DBs.
    Experience, not just theory

  5. #425
    Registered User OscarTX's Avatar
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    Looks like a good routine, I might try this one.

    One question, would it be ok to take 3 days off instead of 2 because it would work better for my work schedule?

    It would be like this...

    Day 1 Lift
    Day2 Off
    Day 3 Lift
    Day 4 Off
    Day 5 Lift
    OFF
    OFF
    OFF

    repeat
    All Pro Workout (Cycle 7)
    Squats-190
    Bench Presses-170
    Bent-Over Rows-120
    Overhead Barbell Press-100
    Stiff-Legged Deadlifts-180
    Barbell Curls-60
    Calf Raises-180

  6. #426
    Registered User Wicked12's Avatar
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    Sorry, I only saw the first link in the FAQ, not the second one.

    As for the multivitamin, I'm not sure how hard it is to hit the needed amounts without a supplement. To be honest I haven't read a whole lot about micros.
    I do like eating fruits and vegetables. If I were to eat an apple each morning, squeeze some lemon into the water I drink and eat a little bit of other fruits each day, would that be enough without supplements? Also I was wondering if juices would help at all. I do not live in the states so I am not sure if you have something comparable: you can get so called "multivitamin" juice at supermarkets here, which is basically just mixed fruit-juices (like orange, carrot, maracuja etc..). If I were to eat the fruits mentioned above along with a glass of that juice, would that be sufficient?

    The thing why I am being a little bit hesitant about the multivitamin is probably because it's not as common here to take vitamin pills as it is in the US. If what I wrote above makes no sense of course I'll get a multivitamin.

    Thanks again.

  7. #427
    Registered User crow92's Avatar
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    Workouts A1 and A2 are the same? Why two different names?

    And another question, why I can't add weight on each workout, like SS/SL?

    thanks!
    Last edited by crow92; 03-13-2014 at 05:31 PM.

  8. #428
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    In for reminder

  9. #429
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by OscarTX View Post
    Looks like a good routine, I might try this one.

    One question, would it be ok to take 3 days off instead of 2 because it would work better for my work schedule?

    It would be like this...

    Day 1 Lift
    Day2 Off
    Day 3 Lift
    Day 4 Off
    Day 5 Lift
    OFF
    OFF
    OFF

    repeat
    No issues with this.
    Originally Posted by Wicked12 View Post
    Sorry, I only saw the first link in the FAQ, not the second one.

    As for the multivitamin, I'm not sure how hard it is to hit the needed amounts without a supplement. To be honest I haven't read a whole lot about micros.
    I do like eating fruits and vegetables. If I were to eat an apple each morning, squeeze some lemon into the water I drink and eat a little bit of other fruits each day, would that be enough without supplements? Also I was wondering if juices would help at all. I do not live in the states so I am not sure if you have something comparable: you can get so called "multivitamin" juice at supermarkets here, which is basically just mixed fruit-juices (like orange, carrot, maracuja etc..). If I were to eat the fruits mentioned above along with a glass of that juice, would that be sufficient?

    The thing why I am being a little bit hesitant about the multivitamin is probably because it's not as common here to take vitamin pills as it is in the US. If what I wrote above makes no sense of course I'll get a multivitamin.

    Thanks again.
    This is a great question for the nutrition section. I've done a lot of searching for micros and I still don't understand them very well.
    Originally Posted by crow92 View Post
    Workouts A1 and A2 are the same? Why two different names?

    And another question, why I can't add weight on each workout, like SS/SL?

    thanks!
    I could have made it just A. It is only the Bs that are different, until you get into the rep option 2. As for adding weight like SS or SL, this isn't SS or SL. lol. This progression is sustainable longer than SS or SL. This means you can run this program longer.
    Experience, not just theory

  10. #430
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    Originally Posted by Wicked12 View Post
    Sorry, I only saw the first link in the FAQ, not the second one.

    As for the multivitamin, I'm not sure how hard it is to hit the needed amounts without a supplement. To be honest I haven't read a whole lot about micros.
    I do like eating fruits and vegetables. If I were to eat an apple each morning, squeeze some lemon into the water I drink and eat a little bit of other fruits each day, would that be enough without supplements? Also I was wondering if juices would help at all. I do not live in the states so I am not sure if you have something comparable: you can get so called "multivitamin" juice at supermarkets here, which is basically just mixed fruit-juices (like orange, carrot, maracuja etc..). If I were to eat the fruits mentioned above along with a glass of that juice, would that be sufficient?

    The thing why I am being a little bit hesitant about the multivitamin is probably because it's not as common here to take vitamin pills as it is in the US. If what I wrote above makes no sense of course I'll get a multivitamin.

    Thanks again.
    FYI: whether you eat a variety of green vegetables and meats is going to be the best predictors of micronutrient sufficiency. They are much more micronutrient dense than most fruits.

    I generally only take a multi when my diet has been poor for a couple of days (traveling, etc.)

  11. #431
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    I got a question bro

    I had to squat 65 kg my previous workout but i failed directly I thought wtfff, so after that I did 60 kg. Apperently it was my form, when I go up I raise my hips first then my chest. Is this because the weight is too heavy or is it something else?

  12. #432
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by istila View Post
    I got a question bro

    I had to squat 65 kg my previous workout but i failed directly I thought wtfff, so after that I did 60 kg. Apperently it was my form, when I go up I raise my hips first then my chest. Is this because the weight is too heavy or is it something else?
    I can't tell you much without a video.
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  13. #433
    Registered User Gokemaster's Avatar
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    In really liked this program a lot! I found it very beneficial in making gains in my compound lifts. I did all as followed except I changed up the program to have an upper and lower body days. Likewise, you can even change up the reps so that they are more towards gaining size rather than strength, but I do this for now so I can improve my compound lifts, as they are sort of weak compared to most of the kids in my age group.

    The Upper:

    Bench Press 3x5
    Bent Over/Pendlay Rows 3x5
    Military Press 3x5
    Latpulldown 3x8
    Tricep Pulldowns/Seated Preacher curls 2x10 or even 3x10 each superset

    The Lower:

    Squat 3x5
    Deadlift 3x5
    Leg Press 3x5
    Leg Curls 3x8
    Leg Extension 2x10 /Seated Calf Raises 2x15 or even a third set
    °°Jesus Christ is my Lord and Savior crew°°

    Start/current/goal
    Body weight:
    119/130/145
    Bench:
    85/150/225x1
    Sqaut:
    145/225/405
    Deadlift:
    145/225/475
    Seated OHP:
    65/125/185

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  14. #434
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    Originally Posted by Gokemaster View Post
    In really liked this program a lot! I found it very beneficial in making gains in my compound lifts. I did all as followed except I changed up the program to have an upper and lower body days. Likewise, you can even change up the reps so that they are more towards gaining size rather than strength, but I do this for now so I can improve my compound lifts, as they are sort of weak compared to most of the kids in my age group.

    The Upper:

    Bench Press 3x5
    Bent Over/Pendlay Rows 3x5
    Military Press 3x5
    Latpulldown 3x8
    Tricep Pulldowns/Seated Preacher curls 2x10 or even 3x10 each superset

    The Lower:

    Squat 3x5
    Deadlift 3x5
    Leg Press 3x5
    Leg Curls 3x8
    Leg Extension 2x10 /Seated Calf Raises 2x15 or even a third set
    not really the same program bro

    and jesus is soft as fuk

  15. #435
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by CagedInSanity View Post
    not really the same program bro
    ^This. They are completely different. lol.
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  16. #436
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    Originally Posted by Gokemaster View Post
    In really liked this program a lot! I found it very beneficial in making gains in my compound lifts. I did all as followed except I changed up the program to have an upper and lower body days.
    Why did you make such drastic changes? You are not knowledgeable or experienced enough to do so. Follow Fierce 5 as it is because it allows for maximum frequency without killing you.

  17. #437
    Registered User MichaelDeMolay's Avatar
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    I've been on for a month now. I'll say it's been great so far. Now it's' getting tough, especially the upper body compound lifts. Great program and it's been fun. I'm going to ride it till the wheels fall off.

  18. #438
    Registered User spadelexus's Avatar
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    I've been on ICF for almost 2 months. I have seen good gains, and overall I like ICF. Problem is I don't have 1.5 hrs to workout. I'm considering this workout.

    Can this workout be done in less the 1 hour? (from warm-up to stretch)?
    Anybody here that has switched to this routine from ICF and are the gains comparable?

  19. #439
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    Originally Posted by spadelexus View Post
    I've been on ICF for almost 2 months. I have seen good gains, and overall I like ICF. Problem is I don't have 1.5 hrs to workout. I'm considering this workout.

    Can this workout be done in less the 1 hour? (from warm-up to stretch)?
    Anybody here that has switched to this routine from ICF and are the gains comparable?
    You'll be doing 5 exercises (supersets count as 1) instead of 8...I think ICF has 8...maybe 9. It will take considerably less time. The stretching is up to you. It takes me about 10 minutes to get through all the stretching. If you can't do 5 exercises in 50 minutes then you should check your rest times.

    I'll let someone else tackle the ICF to F5 comparison. I will say that ICF has fairly high volume for a novice program. I like it, but I feel less volume is more beneficial. Even at the intermediate/advanced stage I'm at, I see better results from less volume. A beginner would be similar.
    Experience, not just theory

  20. #440
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    Originally Posted by MichaelDeMolay View Post
    I've been on for a month now. I'll say it's been great so far. Now it's' getting tough, especially the upper body compound lifts. Great program and it's been fun. I'm going to ride it till the wheels fall off.
    I'm glad you like it man! Keep up the hard work.
    Experience, not just theory

  21. #441
    Registered User dm1888's Avatar
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    Could I use this workout including some HIIT 3/4 times a week for weight loss ?

  22. #442
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    Originally Posted by dm1888 View Post
    Could I use this workout including some HIIT 3/4 times a week for weight loss ?
    Seems like a bad idea. Is your main goal weight loss or muscle growth?
    Experience, not just theory

  23. #443
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    Main goal is to lose weight. I'd like to start with weight loss and get to a point were I have a bit of definition in my arms, abs, legs etc.

  24. #444
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    Originally Posted by dm1888 View Post
    Main goal is to lose weight. I'd like to start with weight loss and get to a point were I have a bit of definition in my arms, abs, legs etc.
    Fix your diet first. You'll lose weight only after you start eating less. I recommend maintenance - 10%. Check my sig for nutrition related topics.

  25. #445
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    Originally Posted by Gokemaster View Post
    In really liked this program a lot! I found it very beneficial in making gains in my compound lifts. I did all as followed except I changed up the program to have an upper and lower body days. Likewise, you can even change up the reps so that they are more towards gaining size rather than strength, but I do this for now so I can improve my compound lifts, as they are sort of weak compared to most of the kids in my age group.

    The Upper:

    Bench Press 3x5
    Bent Over/Pendlay Rows 3x5
    Military Press 3x5
    Latpulldown 3x8
    Tricep Pulldowns/Seated Preacher curls 2x10 or even 3x10 each superset

    The Lower:

    Squat 3x5
    Deadlift 3x5
    Leg Press 3x5
    Leg Curls 3x8
    Leg Extension 2x10 /Seated Calf Raises 2x15 or even a third set
    You really should rethink this set up man. Doing 3x5 on squats and deadlifts in the same workout will not work for long. You are only going to hurt yourself. Stick with it how its written or find another plan that you will follow.

  26. #446
    Registered User brodyuk's Avatar
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    Hi,

    I new to the scene, I have done weight training before and was going well until i injured my neck then had to change jobs etc etc,So im back to square one as i havent been lifting for two years, any how im looking for a new program and really keen to track this workout. I will be a solo trainer what i know will be more difficult at time but still keen.

    Is this workout available on the body space because i cant seem to find it.

    Thanks
    Last edited by brodyuk; 03-15-2014 at 05:49 PM.

  27. #447
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by brodyuk View Post
    Hi,

    I new to the scene, I have done weight training before and was going well until i injured my neck then had to change jobs etc etc,So im back to square one as i havent been lifting for two years, any how im looking for a new program and really keen to track this workout. I will be a solo trainer what i know will be more difficult at time but still keen.

    Is this workout available on the body space because i cant seem to find it.

    Thanks
    I have never been on bodyspace. Lol. Not sure how it works. If I can add it I'll do so.

    I'm sure some of you guys get on there...show me the ropes?
    Experience, not just theory

  28. #448
    Registered User Janato's Avatar
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    gonna try this out as my new routine

    only one question, for these superset exercises:

    Calf extensions 2x15/Tricep pressdowns 2x10 Superset

    Leg raises 2x15/Curls 2x10 Superset

    the calf and pulley machine for triceps at my gym are at opposite sides

    also, i have no room to do leg raises and curls in the same area

    what would you recommend i do?
    briefcase

  29. #449
    Registered User ottawatim's Avatar
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    I'm not sure how to add it for others to see it but you can build a custom routine fir yourself. I'll see what I can do.

  30. #450
    Registered User ottawatim's Avatar
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    I think I figured it out. If you go to BodySpace tab and at the top click on "Plan", then click "Find a Plan". On the next page search the words "Fierce 5 Novice Routine". It should come up there. If there is an issue, let me know and I will try to fix it.

    In the description of the plan, I put a link to this thread. It is set up in a M-W-F format.
    Last edited by ottawatim; 03-15-2014 at 09:07 PM.

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