Time to switch program? (FIERCE 5) (PIC)

[TAWS6]

Thanks. And when I get there I’ll switch program

Good luck buddy.

[Squid24]

Most people here say wrong stuff to you. You should do FEWER sets. The workouts that people advise in this forum have too many sets to see result. Either you do fewer sets while lifting heavy or you will never see results and keep hearing people telling you "you have to eat more bro".

I ate more, lifted heavy and lost weight...got stronger too. The science is walking around in my house...me

So I can run the same program for years if I never stall? And I’m feeling a bit fat but you’re saying it looks like I don’t even lift and I have to eat more. Correct?

You can, if you're not bored...but if you switch, make sure it's written by someone who knows what they are talking about.

Thanks. And when I get there I’ll switch program

Everyone's top numbers are different, but the goals should always be higher

[cornman99]

So I can run the same program for years if I never stall? And I’m feeling a bit fat but you’re saying it looks like I don’t even lift and I have to eat more. Correct?

Yes you need to gain muscle before cutting. You aren't fat at all.

It would be highly unlikely you could go years without stalling on a novice program. Usually 6 to 12 months is all you need. But you need to do the progression properly.

[JorneBrah]

Do I need eat more than I already do? I eat alot but I’m ”clean bulking” or I just eat healthy stuff and 0 unhealthy stuff.

[Squid24]

You need to eat in a surplus, that's for sure. How much are you eating now?

[JorneBrah]

You need to eat in a surplus, that's for sure. How much are you eating now?

I dont count calories I just try to eat alot but I could probably eat more inbetween meals or more meals if that's needed

[Squid24]

I dont count calories I just try to eat alot but I could probably eat more inbetween meals or more meals if that's needed

You may want to start.

When you get to the point of cutting, you are going to need to know where you are at in your calorie intake...just something to start getting in the habit of doing

[JorneBrah]

You may want to start.

When you get to the point of cutting, you are going to need to know where you are at in your calorie intake...just something to start getting in the habit of doing

I heard you can just stop eating carbs when cutting. I don't like counting

[CommitmentRulz]

Do I need eat more than I already do? I eat alot but I’m ”clean bulking” or I just eat healthy stuff and 0 unhealthy stuff.

Gain 2 pounds a month, hitting macro targets of a MINIMUM of .7 grams of protein per pound of body weight and .4 grams of fat per pound of body weight. Fill in the remaining as suits your taste. Follow the Fierce 5 routine and progression/deload EXACTLY as written. Good luck. You can do this.

(And ignore everything Dazzling writes. He's "red" in reputation for a reason.)

[daudi81]

I heard you can just stop eating carbs when cutting. I don't like counting

You heard wrong. Cutting is about being in a caloric deficit. Period.

That's why it's important to count calories. If you're just "winging it" everyday, you'll be yoyo-ing all over the place.

Use an app to count your calories.

[JorneBrah]

Good luck buddy.

Sry but I never max so is there any weight I should reach while doing 5 reps for 3 sets instead? Talking about the weight I should bench etc before i switch

[Squid24]

Sry but I never max so is there any weight I should reach while doing 5 reps for 3 sets instead? Talking about the weight I should bench etc before i switch

Your work sets SHOULD be 3 sets of 5 reps

If you follow the reset protocol, there is no particular weight to reach...when you can not add anymore weight after resets, then you have stalled. Once you've reached the stall part of your workout, then it's time to move to a different level of program.

There is also de-loading as well....

[JorneBrah]

Your work sets SHOULD be 3 sets of 5 reps

If you follow the reset protocol, there is no particular weight to reach...when you can not add anymore weight after resets, then you have stalled. Once you've reached the stall part of your workout, then it's time to move to a different level of program.

There is also de-loading as well....

Ok but what is a normal/average weight to stall on? Ik its different but still I have no idea, talking about 5 reps 3 sets stall not 1 rep max

Also do you know what bodyweight I should reach b4 I cut if I’m 80kg rn? Do I just start cutting when I look fat in the mirror?

[WolfRose7]

Ok but what is a normal/average weight to stall on? Ik its different but still I have no idea, talking about 5 reps 3 sets stall not 1 rep max

Also do you know what bodyweight I should reach b4 I cut if I’m 80kg rn? Just when I look fat in the mirror?

There isn't a weight, when you stall and reset on a weight more than once on more than one major lift while eating and doing everything else correctly.

[JorneBrah]

Ty for the replies. I’m sad I wasted a year of lifting by not increasing the weight every week, didn’t know it was that important

[OldFartTom]

... exvepptiting resets... ...

That's easy for you to say

[daudi81]

Ty for the replies. I’m sad I wasted a year of lifting by not increasing the weight every week, didn’t know it was that important

That is the most important =)

With these novice programs, they prepare you for this hobby/sport by getting you stronger. Everything you do inside/outside the gym is with the end goal of safely progressing on lifts (getting stronger). Your diet, your sleep, your form, etc - all work in concert to increase your lifts every week. By not increasing the weights week-over-week - you kind of missed a major point of the program.

Obviously doing something is better than nothing, but damn.

Not to make you feel worse - I'm just surprised you missed that point. It's like taking a speed-reading course, but you're not working on getting faster at reading......??

[bsrkoacar]

You want to look better but dont care about strength? You realize that you build muscle by getting stronger right? And if you do the program right you will stall eventually. Keep adding weight until you get to that point and then switch programs. Sounds like you are wasting a lot of time in the gym to be honest.

[JorneBrah]

Ayee some fierce 5 questions: my gym only has a ”prone leg curl” machine, is that the same as leg curl/is it ok to use that one? and the lat pulldown, tricep pressdowns etc how much weight should you add if every step on the machine is like 10kg or something random, and the program tells me to add 2.5kg, do i increanse the sets or what? Feels bad was just at the gym and I didn’t have time to finish my deadlift set because my bus arrived so I only had time for 1 set, now how am I gonna increase the weight again next week lol

[JorneBrah]

and do I add 2.5kg on bicep curls every week aswell?

[Squid24]

and do I add 2.5kg on bicep curls every week aswell?

No, you add when you can and when you want to. It's just an accessory lift.

[JorneBrah]

No, you add when you can and when you want to. It's just an accessory lift.

Ok thx, that about the leg curl question

[Farley1324]

blah blah blah

Go Away

So I can run the same program for years if I never stall? And I’m feeling a bit fat but you’re saying it looks like I don’t even lift and I have to eat more. Correct?

You could never run a program with progression (which basically doesn't exist since progression is the whole point) for years without stalling.

If you want to get bigger, you want to get stronger, and to do those things, you need to eat.

[JorneBrah]

Ok thx, that about the leg curl question

What* about the leg curl question

[sooby]

Ayee some fierce 5 questions: my gym only has a ”prone leg curl” machine, is that the same as leg curl/is it ok to use that one? and the lat pulldown, tricep pressdowns etc how much weight should you add if every step on the machine is like 10kg or something random, and the program tells me to add 2.5kg, do i increanse the sets or what? Feels bad was just at the gym and I didn’t have time to finish my deadlift set because my bus arrived so I only had time for 1 set, now how am I gonna increase the weight again next week lol

1 - use whatever leg curl machine you have available
2 - simply put a plate on the pin or the cable stack, or add a rep each week for a few weeks then increase weight
3 - increase the weight only when you've completed all of your sets

[Orlando1234977]

So should I stay on it and add more weight?

If you didn't follow the process of the progression system (assuming it has one), then you were never on the program in the first place. Like an assembly line that has all the parts, equipment, and personnel, but no process in place to build the world class end product.

[JorneBrah]

Okok, ey rn I’m 82kg 5’10, I will travel alot next summer (2019) Possible to cut before that? Look pic. Or just keep ”bulking” for a long time

[JorneBrah]

Okok, ey rn I’m 82kg 5’10, I will travel alot next summer (2019) Possible to cut before that? Look pic. Or just keep ”bulking” for a long time

Or will I be able to see my abs if I start working them? I wanna look good while I’m there shirtless all day

Any1 know?

[Farley1324]

Okok, ey rn I’m 82kg 5’10, I will travel alot next summer (2019) Possible to cut before that? Look pic. Or just keep ”bulking” for a long time

Or will I be able to see my abs if I start working them? I wanna look good while I’m there shirtless all day

Any1 know?

What have you done with your training in the 3 weeks since starting this thread?

Have you done the program as it is written and eaten to gain weight and build muscle?

[JorneBrah]

What have you done with your training in the 3 weeks since starting this thread?

Have you done the program as it is written and eaten to gain weight and build muscle?

Yes except I don’t train abs