"Fierce 5" Novice Routine

[vvvrrr]

Just came back to post that after only 3 weeks into the program, I met a friend I haven't seen in a while and first thing she said: "oh, what's going on with your arms? Are you working out?"

Honestly I don't see a lot of difference, but it was nice to hear that nonetheless! I'm too lazy to micromanage the macros, but it makes me wonder how different would the results be if I did.

Just a little rant. And thanks again people from the thread for the support.

[wutermelon]

It seems like this program welcomes cardio. But noob question: How much cardio is too much cardio if I'm on a slow bulk? I usually run 1.5-2.5 miles walking/running for 20 minutes 3-4 days a week. because cardio makes me feel good.

[Mulz]

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..

Ok, but can't I add in one more set to every exercise asides from the squats, or would it be damaging?

[ItsTiME35]

Ok, but can't I add in one more set to every exercise asides from the squats, or would it be damaging?

bro trust me, it gets heavy very quickly. The first month is like a walk in the park but remember you are adding around 40 pounds a month to your squat, etc. In 3 months time that will be 120 pounds.... **** gets heavy fast. Enjoy this period of ease... it wont last long!!

[ItsTiME35]

Just came back to post that after only 3 weeks into the program, I met a friend I haven't seen in a while and first thing she said: "oh, what's going on with your arms? Are you working out?"

Honestly I don't see a lot of difference, but it was nice to hear that nonetheless! I'm too lazy to micromanage the macros, but it makes me wonder how different would the results be if I did.

Just a little rant. And thanks again people from the thread for the support.

nice man, always good to have a little boost to the ego and external confirmation that the program is working

[Squid24]

Finally!!! I am up to 175 lbs I was taking update photos and was noticing some belly bulge compared to 3 months ago...lmao Hummmmm...let me get on the scale...well only 5 more to go before I start my cut!!!

And yes, I am still in 34's...lmao

[davisj3537]

Just came back to post that after only 3 weeks into the program, I met a friend I haven't seen in a while and first thing she said: "oh, what's going on with your arms? Are you working out?"

Honestly I don't see a lot of difference, but it was nice to hear that nonetheless! I'm too lazy to micromanage the macros, but it makes me wonder how different would the results be if I did.

Just a little rant. And thanks again people from the thread for the support.

Nice man

It seems like this program welcomes cardio. But noob question: How much cardio is too much cardio if I'm on a slow bulk? I usually run 1.5-2.5 miles walking/running for 20 minutes 3-4 days a week. because cardio makes me feel good.

As long as you understand it's relation to a calorie surplus you can do however much cardio you like.

[Marwan4449]

Didn't know where to post this as it has no section for it.
About recovery. Does fully recovering means the soreness in the muscle is gone or your muscles could fully recover and ready for the next workout even if they are sore.
I ask this cuz Saturday was workout A and the next day I felt my whole leg muscles sore especially my adductor (first time I get this) and they were very sore and today is workout B and they are still sore. So this question came to my mind

[dannyhetzel]

So with the db curls, do you add 5lbs every week? Because you would be adding 5lbs on just one arm. Stupid question I know. You don't use one arm to lift two Dumbbells but just thought I'd ask to double check

[dgoyena216]

Back to the gym today. Fell have the wagon for a few days. Skipped Friday.

[daawhitty]

So with the db curls, do you add 5lbs every week? Because you would be adding 5lbs on just one arm. Stupid question I know. You don't use one arm to lift two Dumbbells but just thought I'd ask to double check

As you know it's not really possible to increase 5lb a week on Dumbbells - use a rep scheme of 8-15 reps once you get to 15 add 2.5lbs and so on. Or change the bicep program and do hammer curls etc..

[davisj3537]

Didn't know where to post this as it has no section for it.
About recovery. Does fully recovering means the soreness in the muscle is gone or your muscles could fully recover and ready for the next workout even if they are sore.
I ask this cuz Saturday was workout A and the next day I felt my whole leg muscles sore especially my adductor (first time I get this) and they were very sore and today is workout B and they are still sore. So this question came to my mind

Unless it is really painful workout anyway. Soreness will cease to be a problem after a few weeks.

[Squid24]

So with the db curls, do you add 5lbs every week? Because you would be adding 5lbs on just one arm. Stupid question I know. You don't use one arm to lift two Dumbbells but just thought I'd ask to double check

When I do DB Curls, I start out at 8-10 reps, work my way up to 15-20 reps then move up to the next weight.

[dgoyena216]

When I do DB Curls, I start out at 8-10 reps, work my way up to 15-20 reps then move up to the next weight.

Usually when I do curls, wait I usually dont do them because hammer grip pull ups destroy me. ;P

[Squid24]

I don't Usually do curls, but when I do, I curl 12 oz right to my mouth

Fixed

Add them in Biatch!! NOW!!!!

[MyEgoProblem]

Fixed

Add them in Biatch!! NOW!!!!

Ded.
/Onspread

[JimmyJonny]

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.

I'm gonna leave this here for you to look over: http://www.aworkoutroutine.com/elbow-pain/

I started having issues and figured out it was from using a straight bar. A curl bar or better yet, DB's fixed me up. Pendlays will aggravate it too. Hope this helps.

[Stevie1982]

Sorry if this has been posted , I really like the program but can I replace Bench with DB chest press or DB Incline chest-press?. I usually go to the gym at around 6:30 am and usually find it empty so never have spotters around

Cheers

[MyEgoProblem]

Sorry if this has been posted , I really like the program but can I replace Bench with DB chest press or DB Incline chest-press?. I usually go to the gym at around 6:30 am and usually find it empty so never have spotters around

Cheers

You can indeed sir.
Be warned tho...there are Pro's and cons.

Pros. Longer rom, more stabilisers needed.

Cons. Longer rom, more stabilisers needed. ;-)

Progression WILL be slower. You may have to add a few reps before you are able to up the weight.

Day 1 3x5
Day 2 3x6
Day 3 3x7
Day 4 3x8 add weight
Day 5 3x5
.. And so on. Use your best judgment on this. you may be able to go 3x5 for weeks before
Needing to add reps at the same weight.

You may find you need to work in a slightly higher rep range to begin with. Maybe 3x8 as base. Again i dont run db for my primary push so . Ymmv.

Feel free to await more replies :-)

[davisj3537]

No more replies needed^

[dgoyena216]

Sorry if this has been posted , I really like the program but can I replace Bench with DB chest press or DB Incline chest-press?. I usually go to the gym at around 6:30 am and usually find it empty so never have spotters around

Cheers

No safety bars? Thats what I use.

[kylescislow]

Will I gain decent size from this besides just strength? Is it worth doing 10 reps each set, or just stick with the 5?

[MyEgoProblem]

Will I gain decent size from this besides just strength? Is it worth doing 10 reps each set, or just stick with the 5?

Best change it to 30 rep sets if you want to get big. More reps, more bigger.

I'm joking. Obviously. :-)


Stick to the program. You're gonna get stronger and bigger, FASTER doing the program as prescribed. Providing you are eating to get bigger.

No safety bars? Thats what I use.

Very rarely will i bench OUTSIDE the power rack with or without a lift off guy / spotter.

A Spotter aint catching the bar if your grip slips..nah mean? Rather make a noise of metal hitting metal than crush my chest or throat.

[davisj3537]

A Spotter aint catching the bar if your grip slips..nah mean? Rather make a noise of metal hitting metal than crush my chest or throat.

I've lost my grip (with wrapped thumbs) before and it happens faster than you can imagine. Luckily it was only 225 (maybe 135, can't remember) I think so it just bounced off, but had it been much more it could have been a serious injury. When one hand slips they both slip and you're fukked.

[dgoyena216]

Best change it to 30 rep sets if you want to get big. More reps, more bigger.

I'm joking. Obviously. :-)


Stick to the program. You're gonna get stronger and bigger, FASTER doing the program as prescribed. Providing you are eating to get bigger.



Very rarely will i bench OUTSIDE the power rack with or without a lift off guy / spotter.

A Spotter aint catching the bar if your grip slips..nah mean? Rather make a noise of metal hitting metal than crush my chest or throat.

Exactly. I trust something that is there the whole time, vs someone with even the fastest reaction time.

[bob2589]

I must be living on the edge then, we dont have a power rack at my gym and I cant bench in the squat rack with the safety bars as they dont want a bench on the deadlift platform, scratches the wood up or something!

Luckily there are a few guys there who lift frequently and are always happy to spot.

If not I just pray to Arnold and go for it (not recommended!).

[faysal9]

I am following this routeen since last one month. the results are amazing.
here are my two quick questions here

1. my nephew is 15 and there are some of his friends. Just want to ask is it fine and safe for them to do Fierce 5? Or shall i look for another plan for them?

2. Adding Cardio on the off days. can anybody provide me a link to the complete cardio plan? I am on the bulkier side and really want to do some cardio hardwork to burn fats.

[Squid24]

No safety bars? Thats what I use.

This^^^^^ and I workout at home...no spotters ever!!

[Squid24]

I am following this routeen since last one month. the results are amazing.
here are my two quick questions here

1. my nephew is 15 and there are some of his friends. Just want to ask is it fine and safe for them to do Fierce 5? Or shall i look for another plan for them?

2. Adding Cardio on the off days. can anybody provide me a link to the complete cardio plan? I am on the bulkier side and really want to do some cardio hardwork to burn fats.

1. Yes it's fine and safe as any out there.

2. You can do anything for cardio...treadmill, bike, row, tabata, go outside and walk/sprint, play basketball.

[kylescislow]

Best change it to 30 rep sets if you want to get big. More reps, more bigger.

I'm joking. Obviously. :-)


Stick to the program. You're gonna get stronger and bigger, FASTER doing the program as prescribed. Providing you are eating to get bigger.

Alright thanks!