Reply
Results 1 to 20 of 20
  1. #1
    Registered User Rexify's Avatar
    Join Date: Dec 2018
    Age: 54
    Posts: 78
    Rep Power: 0
    Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100)
    Rexify is offline

    Question about the Fierce 5 program

    Hi!

    So I just started on the Fierce 5 program and I'm going to do my third workout tomorrow (A).

    This is the workout plan for those of you who are not familiar:

    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 (any grip)
    Ab work 2x15/Bicep curls 2x10 Superset

    So essentially, I've done A-rest-B-rest(today) and the next 3 will be A-rest-rest. I was wondering however, I was planning on doing some cardio tomorrow, but can I do a FULL ab workout along with that as well each week? So it'll be:

    A-rest-B-rest-A-Cardio/Abs-rest.

    Essentially this should work, since the next AB exersise isn't until the B workout the following week, giving me 3 days of rest. But again, I'm not an expert.

    Appreciate the help, cheers.
    Reply With Quote

  2. #2
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 21,406
    Rep Power: 1575131
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Sure, abs are probably a waste of your time, but if you enjoy it then go for it.
    Experience, not just theory
    Reply With Quote

  3. #3
    Registered User Rexify's Avatar
    Join Date: Dec 2018
    Age: 54
    Posts: 78
    Rep Power: 0
    Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100)
    Rexify is offline
    Originally Posted by davisj3537 View Post
    Sure, abs are probably a waste of your time, but if you enjoy it then go for it.
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
    Reply With Quote

  4. #4
    I can do this all day Farley1324's Avatar
    Join Date: Mar 2008
    Location: Cumming, Georgia, United States
    Posts: 130,807
    Rep Power: 564604
    Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000)
    Farley1324 is offline
    Originally Posted by Rexify View Post
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
    How long have you been following the program and how much are you squatting?
    Reply With Quote

  5. #5
    Registered User Rexify's Avatar
    Join Date: Dec 2018
    Age: 54
    Posts: 78
    Rep Power: 0
    Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100)
    Rexify is offline
    Originally Posted by Farley1324 View Post
    How long have you been following the program and how much are you squatting?
    I literally just started, my next workout is tomorrow, so I've done A and B once. I squat just below 90 lbs so I'm pretty weak
    Reply With Quote

  6. #6
    I can do this all day Farley1324's Avatar
    Join Date: Mar 2008
    Location: Cumming, Georgia, United States
    Posts: 130,807
    Rep Power: 564604
    Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000)
    Farley1324 is offline
    Originally Posted by Rexify View Post
    I literally just started, my next workout is tomorrow, so I've done A and B once. I squat just below 90 lbs so I'm pretty weak
    Follow the program. Keep going. If you actually stick with it and actually make some legitimate progress, you'll realize that days off are for recovery and are needed in that capacity.
    Reply With Quote

  7. #7
    Registered User Rexify's Avatar
    Join Date: Dec 2018
    Age: 54
    Posts: 78
    Rep Power: 0
    Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100)
    Rexify is offline
    Originally Posted by Farley1324 View Post
    Follow the program. Keep going. If you actually stick with it and actually make some legitimate progress, you'll realize that days off are for recovery and are needed in that capacity.
    Okay, thanks!
    Reply With Quote

  8. #8
    Registered User Damnentia's Avatar
    Join Date: Dec 2017
    Age: 30
    Posts: 250
    Rep Power: 2710
    Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500) Damnentia is a glorious beacon of knowledge. (+2500)
    Damnentia is offline
    Originally Posted by Rexify View Post
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
    I'd like to direct that question back at you -
    Why do you think your abs are so magical, that they need an entire workout, just for then?
    Reply With Quote

  9. #9
    Registered User Rexify's Avatar
    Join Date: Dec 2018
    Age: 54
    Posts: 78
    Rep Power: 0
    Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100) Rexify is not very well liked. (-100)
    Rexify is offline
    Originally Posted by Damnentia View Post
    I'd like to direct that question back at you -
    Why do you think your abs are so magical, that they need an entire workout, just for then?
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
    Reply With Quote

  10. #10
    Registered User GiveMeTheSucc's Avatar
    Join Date: Oct 2018
    Age: 54
    Posts: 24
    Rep Power: 0
    GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50) GiveMeTheSucc will become famous soon enough. (+50)
    GiveMeTheSucc is offline
    Agree
    Reply With Quote

  11. #11
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 60
    Posts: 20,608
    Rep Power: 335224
    Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000)
    Squid24 is offline
    Originally Posted by GiveMeTheSucc View Post
    Agree
    What do you agree to?
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
    Reply With Quote

  12. #12
    Registered User daudi81's Avatar
    Join Date: Feb 2006
    Age: 43
    Posts: 572
    Rep Power: 6814
    daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000) daudi81 is a name known to all. (+5000)
    daudi81 is offline
    Originally Posted by Rexify View Post
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
    As a novice, that's plenty. And if you're bracing and activating your core correctly during the big compounds, you'll be working them as well.

    You don't want your abs sore and tired before one of these workouts, especially when things start getting heavy.
    Reply With Quote

  13. #13
    Registered User DreadPir8's Avatar
    Join Date: Oct 2018
    Posts: 181
    Rep Power: 1331
    DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000) DreadPir8 is just really nice. (+1000)
    DreadPir8 is offline
    Originally Posted by daudi81 View Post
    You don't want your abs sore and tired before one of these workouts, especially when things start getting heavy.
    I just experienced this first hand. Had to do my lifts in an unfavorable order due to a busy gym. Did abs early instead of at the end and it made the important lifts more difficult
    Reply With Quote

  14. #14
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 21,406
    Rep Power: 1575131
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by Rexify View Post
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Experience, not just theory
    Reply With Quote

  15. #15
    Registered User DreadfullyYours's Avatar
    Join Date: Feb 2018
    Age: 29
    Posts: 6
    Rep Power: 0
    DreadfullyYours is on a distinguished road. (+10)
    DreadfullyYours is offline
    Originally Posted by davisj3537 View Post
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
    Reply With Quote

  16. #16
    Registered User DreadfullyYours's Avatar
    Join Date: Feb 2018
    Age: 29
    Posts: 6
    Rep Power: 0
    DreadfullyYours is on a distinguished road. (+10)
    DreadfullyYours is offline
    Originally Posted by davisj3537 View Post
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
    Reply With Quote

  17. #17
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
    Location: ZG, Switzerland
    Posts: 822
    Rep Power: 8817
    Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000)
    Corbets is offline
    The weight increases are approximate. I only have kg-denominated weights, which means I can’t do exactly 5 or 10 lbs either, but I get close and it works. Don’t overthink it, just do what you can.
    My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551

    My Strava profile: https://www.strava.com/athletes/3015113
    Reply With Quote

  18. #18
    Registered User SoCalHurler's Avatar
    Join Date: Mar 2015
    Age: 45
    Posts: 252
    Rep Power: 2256
    SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000)
    SoCalHurler is offline
    Originally Posted by DreadfullyYours View Post
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
    I'd ignore the clip weight, but use them everytime so that when you add weight you're adding them to the same base weight (bar + clips). If your gym has 2.5 lb weights, then you can increase in 5 lb increments, which is what the program calls for. If your gym does not have 2.5 lb weights (only 5 lb or greater) then for each second week AFTER increasing weight up reps by 1-2 before increasing weight.

    Example for bench :
    Week 1- 135 lbs x 5, 3 sets
    Week 2- 135 x 6-7, 3 set
    Week 3 - 140 x 5, 3 sets
    Etc.

    But that's just, like, my opinion, man
    Reply With Quote

  19. #19
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 21,406
    Rep Power: 1575131
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    These guys are both right^

    I made a small change to the below example. I think it is what he originally meant.
    Originally Posted by SoCalHurler View Post
    Example for bench :
    Week 1- 135 lbs x 5, 3 sets
    Week 2- 135 x 6, 3 set
    Week 3 - 145 x 5, 3 sets

    And as noted by both of these dudes the weight increases by 5 and 10lbs per week
    Experience, not just theory
    Reply With Quote

  20. #20
    Registered User SoCalHurler's Avatar
    Join Date: Mar 2015
    Age: 45
    Posts: 252
    Rep Power: 2256
    SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000) SoCalHurler is just really nice. (+1000)
    SoCalHurler is offline

    Thumbs up

    Originally Posted by davisj3537 View Post
    These guys are both right^

    I made a small change to the below example. I think it is what he originally meant.



    And as noted by both of these dudes the weight increases by 5 and 10lbs per week
    Nice catch, thanks
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts