"Fierce 5" Novice Routine

[JosueVx]

good day everyone,

I got injury my leg more than a month ago, visited 3 diferent physiotherapist but none of them helped me. On monday I did light squat and feel the pain again, I don't want to stop the program cuz it feels weird to be out of the gym for so long.

Can I continue the program skipping the leg sets only?

Thanks in advance.

[wutermelon]

For the pendlay rows, can you use any barbell?
I find that there is only 2-3 bench length barebells at my gym and they're always in use.

I tried pendlay rows with a slighty smaller bar (bicep straight bar curl length) and it worked but I had to put on more weight. But I was wondering if it was bad to use a smaller barbell?

[OllieN96]

I tried All Pros yesterday (finding my 10 rep maxes) and was fortunately surprised to find my inguinal hernia surgery area showed little to no response (particular negatives) to the workout (even squatting 88lbs for 2 sets with correct form).

Therefore, I feel I am quite capable (having had over 3 months to recover from the operation) of using either Fierce 5 or one of the two All Pro's Butchered Editions.

For my first lean bulk which of these two routines would be best for me?

[MyEgoProblem]

good day everyone,

I got injury my leg more than a month ago, visited 3 diferent physiotherapist but none of them helped me. On monday I did light squat and feel the pain again, I don't want to stop the program cuz it feels weird to be out of the gym for so long.

Can I continue the program skipping the leg sets only?

Thanks in advance.

You could.. gotta work around injuries.

Is there any leg work you can do pain free?

I would rather rehab it tho, but if you're unable to get it.. i would ask for more referrals or find some one else.

I tried All Pros yesterday (finding my 10 rep maxes) and was fortunately surprised to find my inguinal hernia surgery area show little to no response (particular negatives) to the workout (even squatting 88lbs for 2 sets with correct form).

Therefore, I feel I am quite capable (having had over 3 months to recover from the operation) of using either Fierce 5 or one of the two All Pro's Butchered Editions.

For my first lean bulk which of these two routines would be best for me?

Both are excellent. I prefer Fierce 5.

But all pro has slower progression (more reps per set with lighter weight) so may sway your choice if you are worried at all post op.

For the pendlay rows, can you use any barbell?
I find that there is only 2-3 bench length barebells at my gym and they're always in use.

I tried pendlay rows with a slighty smaller bar (bicep straight bar curl length) and it worked but I had to put on more weight. But I was wondering if it was bad to use a smaller barbell?

Yeah. Ofc.
But as you say, you need more weight plates to make the numbers up.

I use any bar for mine.

[OllieN96]

Both are excellent. I prefer Fierce 5.

But all pro has slower progression (more reps per set with lighter weight) so may sway your choice if you are worried at all post op.

By All Pro do you mean either of the two Butchered Editions, as one has 6 workouts a week and the other just 3 (like the original All Pro)?

[MyEgoProblem]

By All Pro do you mean either of the two Butchered Editions, as one has 6 workouts a week and the other just 3 (like the original All Pro)?

Just the sticky.. Not looked at the others.

[OllieN96]

Just the sticky.. Not looked at the others.

Okay.

I'd be grateful if you could quickly view the two editions and offer your opinion in comparison to F5 and the original All Pro (as I'm still relatively new to this)?

Here is the link: http://forum.bodybuilding.com/showth...hp?t=164593351

[Squid24]

For the pendlay rows, can you use any barbell?
I find that there is only 2-3 bench length barebells at my gym and they're always in use.

I tried pendlay rows with a slighty smaller bar (bicep straight bar curl length) and it worked but I had to put on more weight. But I was wondering if it was bad to use a smaller barbell?

I have a 7ft bar and a 5ft bar. I have lots of plates, so I just leave the longer bar on my squat rack and use the 5 ft bar.

[davisj3537]

Okay.

I'd be grateful if you could quickly view the two editions and offer your opinion in comparison to F5 and the original All Pro (as I'm still relatively new to this)?

Here is the link: http://forum.bodybuilding.com/showth...hp?t=164593351

3xweek butchered version

[OllieN96]

3xweek butchered version

As it turns out both the editions are 3xweek, but that one has a rep increase per workout for 2 cycles, whereas the other is relatively the same as the original routine.

What would you suggest is best for me between the two?

[davisj3537]

As it turns out both the editions are 3xweek, but that one has a rep increase per workout for 2 cycles, whereas the other is relatively the same as the original routine.

What would you suggest is best for me between the two?

You're splitting hairs

[bob2589]

Just worked back up to my previous PB on Squat with good, clean reps. Will be ready to add weight and set a new one next A workout, which will also take me over bodyweight for the first time at 90kg. Also putting weight on every time with the FS.

Damn I love F5!

[MyEgoProblem]

Just worked back up to my previous PB on Squat with good, clean reps. Will be ready to add weight and set a new one next A workout, which will also take me over bodyweight for the first time at 90kg. Also putting weight on every time with the FS.

Damn I love F5!

Excellent work buddy.
#beproud
You moved in permanently to PR city! Its a great place to be.

[poolman21]

Hey guys I'm currently at week 5 of this program. I found out that I had some flaws in my bench press form by filming myself.
Should I reset my progress or continue where I left off before correcting my form. I have not failed yet and I'm about to beat my previous 5max (before I started the program).
I think I've got enough juice to add another 10-15 pounds.

[Mulz]

I do workout B twice a week then workout A once a week. I then reverse this. It feels like I'm not working out each muscle group enough, like on weeks with workout B I only hit chest once, and in week with workout A I only hit lats once. Is it supposed to be like this? Feels too little even though I'm using 95% of the weights I can handle.

I have worked out for 5 months (NOT fierce 5), should I choose another exercise routine like splits or lpp, or somehow modify this one since I find it to be easy?

[MyEgoProblem]

Well.. @Mulz
You hit everything every session. (chest with bench, incline or ohp for example) From different angles with different levels of carryover.

So no you dont need to add anything.

Get stronger, add more weight, it gets harder.
But if you don't like it, dont do it, find a split you enjoy. Half the game is the fun and motivation..

[KingCroat]

Hey everyone, I'm on week 7 now and making good progress but as of yesterday I seem to have a PAIN IN MY ELBOW.


Whenever I push into the outer part of my elbow joint, there is a pain. Looking online, the pain is coming from the lateral epicondyle, and this is likely a strain or tear in the tendon (Tennis Elbow).
This feels like it suddenly happened, after I finished Workout B yesterday (maybe it was the tricep pushdowns?)...or maybe the tennis elbow was developing, and I am only feeling it now.
I've never had tennis elbow in my life, and I don't want it to suddenly be some recurring issue.

I definitely don't want to stop this workout, but all recommendations online are saying that I shouldn't do anything that involves bending the elbow.

So does this mean I should just go ahead and avoid the bicep curls, tricep pressdowns, chin ups, pendlay rows, incline bench and flat bench press?!

That's pretty much the ENTIRE workout program.

[AMA69]

Hi Davis,

I am starting 4 day prog but currently I dnt have access to a Leg press machine and hyperextension bench.

Please suggest some subs.

[MyEgoProblem]

Hi Davis,

I am starting 4 day prog but currently I dnt have access to a Leg press machine and hyperextension bench.

Please suggest some subs.

Leg press > hack squat > leg ext > sissy squat > smith hack squat

Hyperextention > rdl > good morning > cable pull through (get someone to sit on your legs, face down over a bench)

[splattenburgers]

Some of the exercises in that program like the overhead press I can't really do without harming my shoulders. That said I do like some of the listed "acceptable substitutions". Still have a few questions though:

1. Is it ok if I use dumbbell bench and dumbbell incline press instead of the barbell versions?

2:

Pendlay Rows-Any horizontal pull to the chest with a wide grip and elbows at 45 degrees. NOT BOR. See FAQ.

Can anyone give me an example of such an exercise?

Would the fallowing setup be ok?

Workout A:

Squat
Dumbbell bench press
(insert Pendlay Row replacement (see my question above) )
Reverse Flies
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B:

Front Squat
Dumbbell incline bench press
Romanian Deadlift
Lat Pulldowns
Ab work/Bicep curls

[Squid24]

Leg press > hack squat > leg ext > sissy squat > smith hack squat

Hyperextention > rdl > good morning > cable pull through (get someone to sit on your legs, face down over a bench)

This ^^^^^^^^^^^^^^^^^^^^^^^

Hi Davis,

I am starting 4 day prog but currently I dnt have access to a Leg press machine and hyperextension bench.

Please suggest some subs.

Also a Stability ball and weight plate for hypers....

[MyEgoProblem]

Some of the exercises in that program like the overhead press I can't really do without harming my shoulders. That said I do like some of the listed "acceptable substitutions". Still have a few questions though:

1. Is it ok if I use dumbbell bench and dumbbell incline press instead of the barbell versions?

2:



Can anyone give me an example of such an exercise?

Would the fallowing setup be ok?

Workout A:

Squat
Dumbbell bench press
(insert Pendlay Row replacement (see my question above) )
Reverse Flies
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B:

Front Squat
Dumbbell incline bench press
Romanian Deadlift
Lat Pulldowns
Ab work/Bicep curls

Db bench/press is fine!

Hammer Strength row machine (overhand grip)
Real TBAR row (not landmine)
Lat Pulldown bar on seated pulley row.



Looks solid.

[clusman2]

Quick question from someone that is about to start this program, working from a home gym:
I'm eventually going to get a lat pull down attachment / machine or pull up / dips station, but for now I wanted to know if I could add inverted rows instead.

Thanks!

Edit - just another thought, I've just seen someone doing pull ups from a squat rack on YouTube, would that be acceptable?

[Squid24]

Quick question from someone that is about to start this program, working from a home gym:
I'm eventually going to get a lat pull down attachment / machine or pull up / dips station, but for now I wanted to know if I could add inverted rows instead.

Thanks!

Edit - just another thought, I've just seen someone doing pull ups from a squat rack on YouTube, would that be acceptable?

Buy a cheap pull-up bar. I workout at home and that is what I use.

But if I remember correctly from PAGES ago...yes, inverted row will work

[Dabrodas]

Great post and very descriptive. Will be starting this routine tomorrow and logging my workouts. Looking forward to it and sharing my results!

[Wisop]

Apologies for bringing repetitive problems back. Aware me if I'm wrong, it looked as if in the intermediate upper/lower that a front squat could be subbed for DL and lunges, rather than DL and leg curls.

Now I'm really immensely struggling with the front squat, I don't want to quit it but in months of trying to improve technique it's still always stuck at 50-70kg and a lot of pain. There's also no leg curl machine to do the regular sub. Would Lunges be a possibility if these front squats aren't sustainable?

[KingCroat]

Hey everyone, I'm on week 7 now and making good progress but as of yesterday I seem to have a PAIN IN MY ELBOW.


Whenever I push into the outer part of my elbow joint, there is a pain. Looking online, the pain is coming from the lateral epicondyle, and this is likely a strain or tear in the tendon (Tennis Elbow).
This feels like it suddenly happened, after I finished Workout B yesterday (maybe it was the tricep pushdowns?)...or maybe the tennis elbow was developing, and I am only feeling it now.
I've never had tennis elbow in my life, and I don't want it to suddenly be some recurring issue.

I definitely don't want to stop this workout, but all recommendations online are saying that I shouldn't do anything that involves bending the elbow.

So does this mean I should just go ahead and avoid the bicep curls, tricep pressdowns, chin ups, pendlay rows, incline bench and flat bench press?!

That's pretty much the ENTIRE workout program.

Bump.

Anyone have any suggestions/opinions?

Thanks.

[davisj3537]

Hey everyone, I'm on week 7 now and making good progress but as of yesterday I seem to have a PAIN IN MY ELBOW.


Whenever I push into the outer part of my elbow joint, there is a pain. Looking online, the pain is coming from the lateral epicondyle, and this is likely a strain or tear in the tendon (Tennis Elbow).
This feels like it suddenly happened, after I finished Workout B yesterday (maybe it was the tricep pushdowns?)...or maybe the tennis elbow was developing, and I am only feeling it now.
I've never had tennis elbow in my life, and I don't want it to suddenly be some recurring issue.

I definitely don't want to stop this workout, but all recommendations online are saying that I shouldn't do anything that involves bending the elbow.

So does this mean I should just go ahead and avoid the bicep curls, tricep pressdowns, chin ups, pendlay rows, incline bench and flat bench press?!

That's pretty much the ENTIRE workout program.

Don't do anything that hurts and see an ortho.

Quick question from someone that is about to start this program, working from a home gym:
I'm eventually going to get a lat pull down attachment / machine or pull up / dips station, but for now I wanted to know if I could add inverted rows instead.

Thanks!

Edit - just another thought, I've just seen someone doing pull ups from a squat rack on YouTube, would that be acceptable?

Squat rack pullups work great

Apologies for bringing repetitive problems back. Aware me if I'm wrong, it looked as if in the intermediate upper/lower that a front squat could be subbed for DL and lunges, rather than DL and leg curls.

Now I'm really immensely struggling with the front squat, I don't want to quit it but in months of trying to improve technique it's still always stuck at 50-70kg and a lot of pain. There's also no leg curl machine to do the regular sub. Would Lunges be a possibility if these front squats aren't sustainable?

Lunges, leg press, step ups....etc.

[brokenabmuscle]

I am 5 foot 10 and I weigh 181.1 pounds after 1.5 years of lifting. However the problem is that even after lifting for a decent period of time I only bench 125 pounds 5 rep max. I am weak. My bicep barbell curls are stalled at 2.5 pounds on each side of the barbell and they have been like that forever they have never improved. I started off at 155 pounds and I now weigh 181. My bench started off at 95 pounds and rose to 125 over the period of a year and a half and has since plateaued never able to increase. And my barbell curls have never improved I have never been able to increase the weight. My Romanian Dead lift currently for someone 5 foot 10 and weighs 181 pounds is at 95 pounds. My back squat is at 135 and my front squat is at 125. My overhead press is at 105. My Pendlay Rows are at 75 pounds. I am weak I contemplated that I was being a little girl scared to lift a lot of weight but no this is my bodys physical limit I don't know why, I am eating in a caloric surplus and I average 7 hours of sleep and I try my hardest to increase the weight each workout but I am just weak. My tricep pushdowns are at 25 pounds and I do that for 12 reps and my face pulls are at 20 pounds for 12 reps. I am eating in a caloric surplus of about 300-400 calories and I average 7 hours of sleep a night. I once had a personal trainer tell me that I should not be bench pressing because you need to develop strength first and that I should be doing pushups and body weight exercises to build up strength. I also heard that I possibly made the transition too quickly from the beginner program which has you bench pressing twice a week to the upper lower body split which has you benching once a week. So I am wondering if my bench issue comes from a lack of frequency.

I asked a bunch of other guys and they told me that their problems were solved when it came to the bench press with TOT-Time Under Tension, they told me that instead of just focusing on heavy weight I should focus on contracting the muscle and slowly lifting and lowering the bar with a lower weight and with higher reps. They told me this is what caused their muscles to grow and I have yet to experiment with this because I have come on to this website where a bunch of bros yell at me and tell me I need to be lifting for strength. I have felt as if I have wasted this last year and a half in the gym and have often contemplated giving up but I haven't as of yet. I started on this program

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do)

and I am now on this program

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

This has been very frustrating, as you can imagine. I have practically almost wasted a year and the half in the gym. It's funny also because I know what I am "suppose" to be doing following my macros and sticking to a program and everything as far as mentally what I am suppose to be doing I know already but when it comes to how I perform physically and how I look physically I am weak and something is off, I just don't understand maybe I need some cell tech.

And you can imagine how frustrating it is when I know mentally what I am supposed to be doing as far as diet/nutrition/1g of protein 2-3g of carbs/300-400 surplus calories. Lifting with compounds to get the base instead of just focusing on isolations. 7-8 hours of sleep. You can imagine how frustrating it is when I know mentally and to an extent physically what it is I need to be doing to succeed at this but physically I am not getting my desired results.

Maybe I should try some time under tension? I always hear that is what causes muscle growth. I desire to be aesthetic anyway my goals are to be good looking muscular with a low body fat percentage. Bulk and then cut.

[davisj3537]

spam?

You've posted basically this same post a bunch of times now and been given all kinds of advice including my advice to try a different program. Instead of changing your approach you just wait a few days and then post this same thing. I'm starting to wonder if you're spamming or trolling. That's not the kind of attention you want from me. Makes me look into your account and then I wonder why you have 3 accounts....

I've banned your other accounts; if you'd like to keep this one I'd suggest you don't keep spamming this. This is just a warning. I'm giving you the benefit of the doubt that your story is legit, but you can't just keep spamming the same thing.