"Fierce 5" Comprehensive Program List

[davisj3537]

Just a quick question regarding the novice routine,

Sorry if this is a stupid question, but I should be repping to failure within the rep range each week yes (bar maybe the first few weeks when I'm getting weight right) - is that right? For example, I don't want to rep to 5 on the bench and then just stop if I could do more? In that case I should increase the weight so that repping to 5 is failure yes?

You overthought this. Failure isn't the goal. Follow the program as written bud.

Edit: (stop at 5)

[bpshock]

You overthought this. Failure isn't the goal. Follow the program as written bud.

Edit: (stop at 5)

Or, what if he wants to use that bench exercise as the optional extra sets for the day, maybe getting him 1 or 2 more sets for 5 (but NOT failing). Would that be alright?

[UnknownPreacher]

Those are all still acceptable subs bud. You could do face pulls with bands OR you could do a DB version. It would really just be a DB row with a very high bar path and very flared elbows. It would serve the same purpose.

Another quick question. Should i do weighted pull ups and overall heavy weights for the exercises or more slow and controlled, trying to squeeze etc?

[connorpat1995]

Another quick question. Should i do weighted pull ups and overall heavy weights for the exercises or more slow and controlled, trying to squeeze etc?

Conventional wisdom is to perform the movement itself as explosively as possible + a controlled eccentric portion, with pull-ups this would be going as fast as you can without sling-shooting yourself up then taking around a second to come down

[Cranz]

Hi Guys, I'm doing the LU-LPP.

This is my log if any of you are interested.

http://forum.bodybuilding.com/showth...post1298362471

[davisj3537]

Or, what if he wants to use that bench exercise as the optional extra sets for the day, maybe getting him 1 or 2 more sets for 5 (but NOT failing). Would that be alright?

Added sets means an alteration to volume. Not a good idea.

Hi Guys, I'm doing the LU-LPP.

This is my log if any of you are interested.

http://forum.bodybuilding.com/showth...post1298362471

You're the first to log it. I'm in.

[bpshock]

So I see that you say 4-6 months may be a good time to run this routine. I also read about the de-load section.

However, is it necessary to change up the accessory exercises (i.e., seated leg curls for lying leg curls) every 4-6 weeks? Maybe replace a certain way of bicep curling for another curl so your body does not get used to this? Or, does this not matter as long as you're progressing fine? Thoughts?

[connorpat1995]

So I see that you say 4-6 months may be a good time to run this routine. I also read about the de-load section.

However, is it necessary to change up the accessory exercises (i.e., seated leg curls for lying leg curls) every 4-6 weeks? Maybe replace a certain way of bicep curling for another curl so your body does not get used to this? Or, does this not matter as long as you're progressing fine? Thoughts?

When your body gets "used" to an exercise at the weight and reps given, add weight or reps. No need to change the exercises you're doing.

4-6 months is a minimum. if you're not plateuing on your lifts, don't switch programs just because you've hit an arbitrary timeline

[davisj3537]

To expand on what Connor said, you aren't running the beginner version...4-6 months is way too short for an intermediate version of the program.

[jetadel13]

How come theres no shoulder exercises for the intermediate u/l routine just wondering

[davisj3537]

How come theres no shoulder exercises for the intermediate u/l routine just wondering

Forgive me if this comes off blunt, but I'm tired of discussing it.

I'm going to assume you are speaking of lateral delts specifically since there are half a dozen legitimate shoulder exercises in that routine. Did you read the acceptable subs? Put in OHP anywhere you want. Problem solved. If you need more lateral work than that then you need to be doing a vanity split.

[DumbBill]

Hi there,

Is there a possibility to substitute Front squats? They overbend my wrist which is causing me a lot of pain.

Cheers
Bill

[UnknownPreacher]

Use the "bodybuilding" grip. Even though you can just stretch your wrists more...

[davisj3537]

Hi there,

Is there a possibility to substitute Front squats? They overbend my wrist which is causing me a lot of pain.

Cheers
Bill

Acceptable Substitutions/Interchangeable Exercises
Front Squat-Hack Squats, Leg press or Step ups

I'd really suggest you give the cross arm grip a try. They are a great exercise.

[DumbBill]

I'd really suggest you give the cross arm grip a try. They are a great exercise.

Thanks to both of you. I'll try the cross Arm Grip then.

Cheers,
Bill

[MakeAllKindzz]

For the kyphosis routine how do you focus on upper back more with pullups? Also, is it necessary to do 6 exercises for abs? I'm currently doing decline situps, captain's chair, and weighted planks

[davisj3537]

For the kyphosis routine how do you focus on upper back more with pullups? Also, is it necessary to do 6 exercises for abs? I'm currently doing decline situps, captain's chair, and weighted planks

MMC

6 sets, not 6 exercises

[bulldog91]

Should the dips in the LPP program be done in a more upright position (for targeting triceps) or in a more leaning forward position (for hitting chest)? I assume the former since the chest is already hit hard on push day, but I wanted to check.

[bpshock]

2 things:

1. Can I possibly throw in a drop set, set to failure, forced positives, etc. One of those sets on one exercise every once in a while on the Intermediate U/L LPP routine?

2. For the Intermediate routine, let's take my bench for example. If I do 3 sets of 5, let's say my first set I have about +3-4 reps left in the tank, my second set about +2-3 left in the tank, and my last set maybe 1 maybe 2 more reps. Is this a good way of going about it? I feel on some exercises, especially the compound ones, I sometimes only have ONE rep left in the tank. I don't ever fail, but sometimes it's a struggle. I'm still progressing every week. This alright?

[davisj3537]

2 things:

1. Can I possibly throw in a drop set, set to failure, forced positives, etc. One of those sets on one exercise every once in a while on the Intermediate U/L LPP routine?

2. For the Intermediate routine, let's take my bench for example. If I do 3 sets of 5, let's say my first set I have about +3-4 reps left in the tank, my second set about +2-3 left in the tank, and my last set maybe 1 maybe 2 more reps. Is this a good way of going about it? I feel on some exercises, especially the compound ones, I sometimes only have ONE rep left in the tank. I don't ever fail, but sometimes it's a struggle. I'm still progressing every week. This alright?

1. Sure bud. Intermediates lifters should have some wiggle room on a large variety of things. Occasionally stepping out of the program isn't going to destroy gains or anything.

2. Sounds fine to me bud.

[MakeAllKindzz]

MMC

6 sets, not 6 exercises

It is 6 sets but also says ab work 3 sets superset with another 3 sets using different exercises so basically means 6 different exercises, right? So for the pull up do I just do it normally?

[davisj3537]

It is 6 sets but also says ab work 3 sets superset with another 3 sets using different exercises so basically means 6 different exercises, right? So the pull up thing, do I just do that regular?

I don't care how many exercises you want to do, but only do 6 sets. I'd be doing 2 exercises.




Bulldog, either way is fine man. Take your pick.

[MakeAllKindzz]

If you were to do 2 exercises. Would you pick one that hits abs and obliques? If I did decline situps and captain's chair, I would be missing out on obliques.

[davisj3537]

If you were to do 2 exercises. Would you pick one that hits abs and obliques? If I did decline situps and captain's chair, I would be missing out on obliques.

So do obliques if you want...your call man. You are really over thinking this bud.

[MakeAllKindzz]

So do obliques if you want...your call man. You are really over thinking this bud.

But I mean if you add in another ab exercise its less sets for the other ones. Also, I remember you said the simple 6 had a good lat stretch. I looked up simple 6 stretching but couldn't find it, so I don't know what that is lol. Do you know any other good pec stretches except the doorway one lol? Is it necessary to do agile 8 for both upper and lower days? Is it the most optimal that your reps are 10, if so should I lighten the weight to hit 3x10? Also, if you switched lat pull downs for pullups does it change because I can't do 3x10, but I do 1x10 then a set to failure as of now which is like 8 more then I go over to unilateral lat pulldowns as a finisher. So far the routine is good though, thanks davisj.

[davisj3537]

But I mean if you add in another ab exercise its less sets for the other ones. Also, I remember you said the simple 6 had a good lat stretch. I looked up simple 6 stretching but couldn't find it, so I don't know what that is lol. Do you know any other good pec stretches except the doorway one lol? Is it necessary to do agile 8 for both upper and lower days? Is it the most optimal that your reps are 10, if so should I lighten the weight to hit 3x10? Also, if you switched lat pull downs for pullups does it change because I can't do 3x10, but I do 1x10 then a set to failure as of now which is like 8 more then I go over to unilateral lat pulldowns as a finisher. So far the routine is good though, thanks davisj.

Simple 6 is in the first post of this thread. I'd do quad and hip stretches daily if you want to fix lordosis. Stop overthinking the pullups; that sounds fine.

[MakeAllKindzz]

Simple 6 is in the first post of this thread. I'd do quad and hip stretches daily if you want to fix lordosis. Stop overthinking the pullups; that sounds fine.

Alright. Will start to implement quad and hip flexor stretching daily. Should I do soft tissue work on them daily too and not just on lower days?

[davisj3537]

Alright. Will start to implement quad and hip flexor stretching daily. Should I do soft tissue work on them daily too and not just on lower days?

Optimally yes

[MakeAllKindzz]

Optimally yes

Is there any other daily stretching I should do for both lordosis and kyphosis?

[sdfhyjdfj]

Would this be good for someone trying to compete in Men's Physique?