Calf Raise Weight? - Fierce 5

[SushiGodd]

Hey y’all,

On 4th week of fierce 5. Am I supposed to be progressing calf raises by 10 lb each week? I’ve always been unsure how much to hold for standing calf raises. I’m currently doing 2x15 with 55 lb dumbbells and it’s pretty tough but I started w 40s my first week of fierce and been progressing 5 instead of 10.

Please advise.

[Nanashi]

1. Don't over think progression amounts. As your volume is going up over time, then you will make progress.
2. Most people don't do dumbell calf raises. I would imagine the progress would be a lot slower with dumbells. With standing calf raises, people either use machine or the barbell on a squat rack. Progress will be faster since the squat.

3. If you don't have access to a barbell, whatever your doing isn't fierce 5.

[Squid24]

Hey y’all,

On 4th week of fierce 5. Am I supposed to be progressing calf raises by 10 lb each week? I’ve always been unsure how much to hold for standing calf raises. I’m currently doing 2x15 with 55 lb dumbbells and it’s pretty tough but I started w 40s my first week of fierce and been progressing 5 instead of 10.

Please advise.

Are you doing seated or standing Calf Raises? With seated you can have the DB's rest on your knees, then you can go heavier.

1. Don't over think progression amounts. As your volume is going up over time, then you will make progress.
2. Most people don't do dumbell calf raises. I would imagine the progress would be a lot slower with dumbells. With standing calf raises, people either use machine or the barbell on a squat rack. Progress will be faster since the squat.

3. If you don't have access to a barbell, whatever your doing isn't fierce 5.

#3 confuses me. Why would he not be doing F5, if he doesn't have a Barbell?

I guess you are not familiar with this one?

The Dumbell Full Body Program

Workout A
Split Squat 3x8 (each leg)
Bench 3x8 (If you don’t have a bench do floor press)
DB Rows 3x8 (One arm on bench, back parallel to floor)
Reverse Flies 3x10
Calf raises 2x15/French Press 2x10 Superset

Workout B
Walking Lunge 3x8 (each leg)
Overhead Press 3x8
Romanian Deadlift or Straight Leg Deadlift 3x8 (Use single leg version when you max out your weight)
Lat Pulldowns or Pull/Chin ups (Once you reach 3x8 begin adding weight)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

For this routine you’ll increase weight as you’re able to, though it should be roughly 5lbs added to each DB every other week for upper body lifts and 5lbs added to each DB weekly for lower body lifts. Keep in mind that without adequate equipment this program can only take you so far. You’ll eventually have to join a gym or get proper home equipment (barbell, power rack, adjustable bench, Olympic weights) to continue seeing results.


For those of you having trouble with lat pulldowns or chin-ups, you HAVE to be creative. No program is complete without a downward pull much like these exercises. Here are a few ideas to get those creative juices flowing.

1. Get a doorway pullup bar. They are relatively cheap and work well. If you can’t do a full pullup then use a chair or band to assist the movement until you’re able to do them. If you can’t afford a pullup bar then find something else to do them on like a low tree limb.

2. Get some bands and follow the instruction seen in this video. Pro tip- buy more band poundage than you think you need.



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[SushiGodd]

Are you doing seated or standing Calf Raises? With seated you can have the DB's rest on your knees, then you can go heavier.

#3 confuses me. Why would he not be doing F5, if he doesn't have a Barbell?

I guess you are not familiar with this one?

So I should switch to seated ones since there is no machine for me to do standing?

[17mahmoods]

So I should switch to seated ones since there is no machine for me to do standing?

It's not like you have an option...

[Squid24]

It's not like you have an option...

buy straps and wrap around the heavier DB's...that's an option, I've done before