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!
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Thread: "Fierce 5" Novice Routine
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03-12-2014, 04:27 PM #421
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03-12-2014, 07:08 PM #422
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03-13-2014, 03:26 AM #423
Should I use smith machine if necessary ?
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03-13-2014, 09:35 AM #424
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03-13-2014, 10:54 AM #425
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
repeatAll 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
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03-13-2014, 11:34 AM #426
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.
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03-13-2014, 04:08 PM #427
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.
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03-13-2014, 04:40 PM #428
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03-13-2014, 07:00 PM #429
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
No issues with this.
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.
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
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03-13-2014, 07:08 PM #430
- Join Date: Jan 2014
- Location: United States
- Age: 35
- Posts: 4,601
- Rep Power: 13258
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.)
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03-14-2014, 12:45 PM #431
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?
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03-14-2014, 01:14 PM #432
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03-14-2014, 01:15 PM #433
- Join Date: Oct 2013
- Location: Michigan, United States
- Age: 28
- Posts: 83
- Rep Power: 155
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
Follow my workout program/log @ www.fitocracy.com/profile/Gokemaster/?feed
"Every Champion was once a Contender who refused to give up"
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03-14-2014, 03:24 PM #434
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03-14-2014, 05:50 PM #435
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03-14-2014, 07:24 PM #436
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03-14-2014, 07:52 PM #437
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.
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03-14-2014, 09:59 PM #438
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?
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03-14-2014, 11:30 PM #439
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
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
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03-14-2014, 11:30 PM #440
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03-15-2014, 01:59 AM #441
Could I use this workout including some HIIT 3/4 times a week for weight loss ?
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03-15-2014, 02:35 AM #442
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03-15-2014, 03:29 AM #443
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.
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03-15-2014, 06:40 AM #444
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03-15-2014, 07:58 AM #445
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03-15-2014, 05:42 PM #446
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.
ThanksLast edited by brodyuk; 03-15-2014 at 05:49 PM.
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03-15-2014, 06:27 PM #447
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03-15-2014, 07:07 PM #448
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
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03-15-2014, 07:34 PM #449
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.
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03-15-2014, 08:53 PM #450
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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