Adding 5 pounds a week for upper body on Fierce 5 novice

[MexicanTroll]

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week.

Does this also go for bicep curls and facepulls?
I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every week, maybe I should increase the reps by 2 one week, and then increase weight the next week?
What do you think?

[superman704]

Yes, 5 lbs, you can do it

[CommitmentRulz]

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week.

Does this also go for bicep curls and facepulls?
I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every week, maybe I should increase the reps by 2 one week, and then increase weight the next week?
What do you think?

No. Not on accessories.

[MexicanTroll]

No. Not on accessories.

So what should I do?

[ampire]

Increase it by whatever you are able to increase it with. Have to go by feel. Some weeks you just may not be able to achieve 5 lbs and still maintain good form. Forcing yourself to accomplish 5 lbs every week can lead to bad form to accomplish an unrealistic goal and then injury. Programs are great but you have to go based on what your own individual body is capable of, there is no coach supervising this program it is just you, you are your own coach. Another way to go about it is to get microplate washers and increase it with those instead, slower progression but you will get there in the end eventually. If you aren't able to increase the weight, increase the reps. If you aren't able to increase the weights and/or the reps you change the exercise or do a deload.

[MexicanTroll]

Increase it by whatever you are able to increase it with. Have to go by feel. Some weeks you just may not be able to achieve 5 lbs and still maintain good form. Forcing yourself to accomplish 5 lbs every week can lead to bad form to accomplish an unrealistic goal and then injury. Programs are great but you have to go based on what your own individual body is capable of, there is no coach supervising this program it is just you, you are your own coach. Another way to go about it is to get microplate washers and increase it with those instead, slower progression but you will get there in the end eventually. If you aren't able to increase the weight, increase the reps. If you aren't able to increase the weights and/or the reps you change the exercise or do a deload.

I used to just "do it by feel" and I ended up making no progress because I got too comftorble always hitting the same weeights ... that's why I want to follow a structured program which tells me what I have to do exactly, fierce 5 does that but I am just asking if the accessories also add 5 pounds per week? I guess so.

[superman704]

You can do it, no excuses

[OnePoundFish00]

You can do it, no excuses

It's a genuine question, is the program designed that way?
Not an excuse

[Sweetums6000]

It's a genuine question, is the program designed that way?
Not an excuse

Yes the program is designed that way. But I think the program creator was mostly trying to keep things as simple as possible, since the general public is bad at following directions. I don’t think he would have a problem with doing double progression on curls and face pulls.

[ampire]

I used to just "do it by feel" and I ended up making no progress because I got too comftorble always hitting the same weeights ... that's why I want to follow a structured program which tells me what I have to do exactly, fierce 5 does that but I am just asking if the accessories also add 5 pounds per week? I guess so.

If you aren't making adequate progress on weights, make sure you are consuming enough calories each day, particularly before and after the workout. Also some people thrive in different repetition ranges based on the types of muscle fibers they have and their previous athletic experience, you might find you make more progress working out in the 3 rep range or conversely more progress in the 8 rep range. Takes some experimentation to find where you can make progress. You can also experiment with your rest periods. I've found that taking longer rest periods works well for me, since I have weights at home, I sometimes workout throughout the day/week rather than compressing it into a designated 30 minute block of time.

[briancattan]

They arent that important

Id just work as many reps as you can with good form stop maybe 1 rep from failure/when you feel technique is going to fall apart, when you get 2x12 add weight. You might end up getting 10 and 8 reps for example with this new weight next session, but over time you’ll be able to work back to 2x12

[superman704]

It's a genuine question, is the program designed that way?
Not an excuse

You can do it, don't be so lazy

[Todd_Gack]

So what should I do?

Read whole post. It's all in there, very detailed. Accessories, add a rep or two each week until you can increase the weight.