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Thread: "Fierce 5" Novice Routine
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02-25-2014, 01:39 PM #301
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Experience, not just theory
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02-26-2014, 04:24 AM #302
Well deserved bump
Pumped about getting started on this program. Weigh in yesterday morning put me at 77.4kg, so nearing my arbitrary cutting goal of 75 (started at 88 end December), after which I will be whacking on a slow bulk for the next 6-7 months.
How's everyone finding it so far?
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02-26-2014, 09:31 AM #303
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02-26-2014, 09:33 AM #304
- Join Date: Jan 2014
- Location: Amsterdam, Amsterdam, Netherlands
- Age: 50
- Posts: 8
- Rep Power: 0
Great routine. After working out (aka fooling around) for the past half year in the gym I got a lot fitter and stronger. But I'm getting much stronger now that I follow Fierce 5. It feels more like training than working out now and keeping a personal log to measure your progress works well for me. It's simple and effective, so that's good enough for me.
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02-26-2014, 11:53 AM #305
Will give this program a try, seems good. Need to get serious and start working out consistently, I've been making too many excuses with Uni and other commitments so far, so hope I can commit to this.
One question though, I want to correct my posture too and I'll be foam rolling + doing light calisthenics every day(planks, glute bridge, pushups etc) and planning to do cardio on tuesday and thursday(hill sprints, hiit). Is that too much?
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02-26-2014, 11:57 AM #306
I just started on week 5 and really like the program so far, it is simple but has remained interesting and fun so far. I switched over after running Strong Lift for almost 12 weeks. When I started, I reset weight a bit and am working back up and working on form so I can't really say it has gotten too challenging yet. I plan on running this for another couple months. I definitely recommend the program!!
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02-26-2014, 12:19 PM #307
are lat pulldowns wide grip or close grip
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02-26-2014, 12:39 PM #308
yeah well to the guy who asked I've been doing it for only a few weeks since it's so new but I'm loving it so far. too early to post results though but like, i have kept up with the progress easily and it moves really fast so i can feel myself getting stronger (especially over the weekend with the 2 rest days in a row, i feel so jacked come Saturday then Sunday I'm just pumped for the workout Monday), and even though it hasn't been long i can see size gains too. I can tell I'm getting stronger because its easier to pick up and carry my gf now too haha... not that i couldn't before, but she seems way lighter hahaha
Jesse i started out a bit more than shoulder width apart but found switching to wide grip is better because it takes pressure off the lower back/lower lats which is already trashed from deads.Last edited by CagedInSanity; 02-26-2014 at 12:41 PM. Reason: grammar
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02-26-2014, 01:01 PM #309
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Sounds fine to me. The program itself should correct many postural imbalances, but you are welcome to add in the things you mentioned. The hill sprints and HIIT might be pushing it a little. I'd consider not doing that, or you'll have issues keeping up with your weight lifting.
I do them wide, but it doesn't matter. Don't overthink it.Experience, not just theory
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02-26-2014, 02:49 PM #310
I weight 75kg, not 175kg. I'm 180cm tall which means this is a very good weight for me apparently.
Which is weird because I'm skinny fat :/
I used to be really fat a few years ago, I did some heavy cardio but no weight training and that's why I'm pretty weak, in fact I can't even do one pull up.Last edited by MaximalPunch; 02-26-2014 at 02:57 PM.
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02-26-2014, 03:09 PM #311
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Experience, not just theory
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02-26-2014, 04:11 PM #312
Alright thanks I'll be doing this.
P.S how much cardio is it okay to be be doing? 5mins? 10mins?Last edited by MaximalPunch; 02-26-2014 at 04:31 PM.
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02-26-2014, 05:01 PM #313
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
There is a FAQ question about nutrition on post #4. Follow the link and read up on how to count calories. This directly relates to how many calories you can burn doing cardio. This isn't a concept I can just give you answer for. You'll have to do your own research that will only be relevant to you specifically.
Experience, not just theory
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02-26-2014, 05:17 PM #314
Strong thread for a strong routine
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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02-26-2014, 05:52 PM #315
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02-26-2014, 06:57 PM #316
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Thanks guys.
Yeah I felt the same way. I didn't want to call him out about his weight, but that was a big discrepancy. LolExperience, not just theory
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02-26-2014, 07:32 PM #317
- Join Date: Feb 2014
- Location: St. Catharines, Ontario, Canada
- Age: 39
- Posts: 61
- Rep Power: 131
Finally have my gym put together and looking to start a program on Monday. I've been planning on using SS, but i've been reading more and more about fierce 5 and I like it.
I have a couple questions. I did read the FAQ.
As far as substitutions, I don't have access to a lat pull down, or a leg extension. I would sub the press downs with skull crushers. I have no issues with the dead lifts, but I don't have a leg attachment, so I can't really do leg curls. Can I sub just those for Front Squats, or do I need to sub both? It seems like not doing dead lifts at all would be leaving something out.
Also, I can sub lat pull downs for chins, but I can't really do many chins (maybe 1 or 2). What's the thinking here? Should I just do more sets to failure until I build up the strength?
Thanks.
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02-26-2014, 07:55 PM #318
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02-26-2014, 09:09 PM #319
- Join Date: Feb 2014
- Location: Oakland, California, United States
- Age: 33
- Posts: 7
- Rep Power: 0
Just started the program on Monday and I'm liking it so far. Currently trying to decide if I should cut or bulk. Will definitely be posting progress pics/updates.
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02-26-2014, 10:53 PM #320
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02-27-2014, 12:24 AM #321
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02-27-2014, 04:46 AM #322
That look's like a good cross section of exercises.
I'd also recommend not overlooking the core muscles -- these can be strenghted by exercsing with free weights and various stretching routines. Also, don't overlook the benefits of stretching (start and finish) of your workout.
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02-27-2014, 07:16 AM #323
Sorry if this sounds like a stupid question, but which ones are considered upper and lower body? It says 5 lbs. increase for upper and 10 lbs. increase for lower. I'm assuming that means bench increase by 5 lbs., but I'm not sure about some of the other ones. For example, I've heard people describes deadlifts as "full body", so it kinda throws me off a bit.
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02-27-2014, 07:47 AM #324
I have no access to lat pull down and doing negatives(can't do a single pull/chin up). 8x3, But somehow, I don't feel anything around my LAT, instead My forearm and tricep are like burning, am I doing something wrong?
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02-27-2014, 08:52 AM #325
squats and deads
your arms and grip are either really weak or you are not properly engaging your back muscles and you need to work on the mind-muscle connection. I think this is the reason davis suggests lat pulldowns, most beginners have problems doing enough pullups. I would suggest using something to assist your pullups, maybe a foot on a chair or purchasing resistance bands. I would try and do 3 sets of max you can get, then add some negatives in at the end of sets. I think if you follow davis's program you will be doing proper pull ups in no time.
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02-27-2014, 10:02 AM #326
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
^Nailed it.
Edit: Well that didn't work. lolExperience, not just theory
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02-27-2014, 10:48 AM #327
- Join Date: Apr 2013
- Location: Wisconsin, United States
- Age: 50
- Posts: 618
- Rep Power: 264
Checking in on the bored All Pro's user tip
Plan to start this when my mini-cut is over.
Looks great!
Thanks,
Pat"Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them" - Lee Haney
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02-27-2014, 11:42 AM #328
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02-27-2014, 11:47 AM #329
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02-27-2014, 12:00 PM #330
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