Reply
Results 1 to 21 of 21
  1. #1
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline

    Fierce 5 - Novice or Intermediate to start with.

    Hi guys,

    So I posted on here last week asking about a workout to get me back in the game and most people recommended the Fierce 5 program. Now, I've had a look through the workouts and I'm not sure what to do.

    I'm not new to lifting, I'm just a little out of the game. I'm also not in bad shape, I've just lost some muscle mass over the last year or so and put on a bit of weight (less than a stone).

    The novice full body just looks like I'd get really bored really quickly, so was thinking on maybe just hopping straight into the Intermediate Upper/Lower Program OR Intermediate/Advanced 5 Day Lower/Upper LPP.

    Do you guys think this would be alright or do I really need to start with the full body workout?

    I'm 6 foot and around 83KG.

    Many thanks
    Reply With Quote

  2. #2
    Registered User hardyboysare's Avatar
    Join Date: Oct 2018
    Age: 49
    Posts: 2,151
    Rep Power: 14339
    hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000)
    hardyboysare is offline
    Post your major lifts up and we can see whether the linear progression offered by the novice program is optimal or if double progression is more appropriate offered by the intermediate program.

    Other then that it's down to your schedule both will work fine.
    Reply With Quote

  3. #3
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by hardyboysare View Post
    Post your major lifts up and we can see whether the linear progression offered by the novice program is optimal or if double progression is more appropriate offered by the intermediate program.

    Other then that it's down to your schedule both will work fine.
    I haven't started a routine yet and haven't really been tracking my workouts as much as I should be. What lifts are you referring to specifically?
    Reply With Quote

  4. #4
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 8,492
    Rep Power: 41223
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by birkett87 View Post
    I haven't started a routine yet and haven't really been tracking my workouts as much as I should be. What lifts are you referring to specifically?
    Squat, bench, Deadlift, strict row
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  5. #5
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,028
    Rep Power: 267424
    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
    I was in your shoes, when I got back into the lifting game...and I started with F5 novice program to work on form and get back my strength, then moved on to F5 U/L program.

    Right now, I am doing the F5 LU/LPP program. 7 yrs later...just to give you an idea
    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

  6. #6
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by WolfRose7 View Post
    Squat, bench, Deadlift, strict row
    Ah ok, and waht sort of rep range?

    I can't squat a massive amount due to a knee injury I picked up a few years ago.
    Reply With Quote

  7. #7
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,028
    Rep Power: 267424
    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 birkett87 View Post
    Ah ok, and waht sort of rep range?

    I can't squat a massive amount due to a knee injury I picked up a few years ago.
    1 rep max??
    Last edited by Squid24; 08-13-2019 at 08:44 AM.
    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

  8. #8
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 41
    Rep Power: 0
    TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50) TolerantLactose will become famous soon enough. (+50)
    TolerantLactose is offline
    Originally Posted by birkett87 View Post
    Ah ok, and waht sort of rep range?

    I can't squat a massive amount due to a knee injury I picked up a few years ago.
    What numbers were you capable of?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  9. #9
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 8,492
    Rep Power: 41223
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by birkett87 View Post
    Ah ok, and waht sort of rep range?

    I can't squat a massive amount due to a knee injury I picked up a few years ago.
    Any

    Although the better question is, if returning from a lay off why would you not go with the program that gets you back to strength quickest?

    People get this weird ego over 'advanced programs' like they are somehow better. When in reality it's just more work for less results
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  10. #10
    Registered User hardyboysare's Avatar
    Join Date: Oct 2018
    Age: 49
    Posts: 2,151
    Rep Power: 14339
    hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000)
    hardyboysare is offline
    Originally Posted by WolfRose7 View Post
    Any

    Although the better question is, if returning from a lay off why would you not go with the program that gets you back to strength quickest?

    People get this weird ego over 'advanced programs' like they are somehow better. When in reality it's just more work for less results
    This OP.

    Novice programs are great it allows progression to move faster and get you back in the game quicker as your body adjust to the linear progression.

    After most of lengthy body fat cuts I go back to a novice program and progress as much as I can before moving on. After my long cuts I end up losing some strength linear progression programs allow me to get back to my strength numbers whilst re-building any lost muscle from my cut quicker.

    I'm with the others start from the beginning and reap the rewards.
    Reply With Quote

  11. #11
    Registered User TAWS6's Avatar
    Join Date: Dec 2006
    Posts: 11,866
    Rep Power: 29365
    TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000)
    TAWS6 is offline
    If you do intermediate just use novice progression. Advanced is for guys pulling 600+ lbs.
    Reply With Quote

  12. #12
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by TolerantLactose View Post
    What numbers were you capable of?
    Man I really can't remember.

    At a guess/off the top of my head I'd say 1 rep max

    Squat - 120kg
    bench - 100kg
    Deadlift - 120kg
    strict row - 80kg

    Again, these are just off the top of my head, it's been a while since I tried to work out my one rep max.
    Reply With Quote

  13. #13
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by WolfRose7 View Post
    Any

    Although the better question is, if returning from a lay off why would you not go with the program that gets you back to strength quickest?

    People get this weird ego over 'advanced programs' like they are somehow better. When in reality it's just more work for less results
    I'm just trying to figure out if it's really necessary or not? I don't find full body workouts particularly exciting and often get bored, so I don't want to do one if I'm going to get bored and start slipping of and doing my own thing, so if I could skip that and start with the intermediate and still get good results, then I'd much prefer that HOWEVER if people think the novice workout is an absolute must before moving on then I'd sacrifice my boredom in order to get good results. I hope I'm making sense haha.
    Reply With Quote

  14. #14
    Registered User hardyboysare's Avatar
    Join Date: Oct 2018
    Age: 49
    Posts: 2,151
    Rep Power: 14339
    hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000)
    hardyboysare is offline
    Originally Posted by birkett87 View Post
    I'm just trying to figure out if it's really necessary or not? I don't find full body workouts particularly exciting and often get bored, so I don't want to do one if I'm going to get bored and start slipping of and doing my own thing, so if I could skip that and start with the intermediate and still get good results, then I'd much prefer that HOWEVER if people think the novice workout is an absolute must before moving on then I'd sacrifice my boredom in order to get good results. I hope I'm making sense haha.
    Then you have your answer really. As at the end of the day adherence to training tops any program. Follow TAWS6 advice and run the intermediate with the novice programs progression and when you can no longer linear progress then switch back to the intermediate progression plan.
    Reply With Quote

  15. #15
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by hardyboysare View Post
    Then you have your answer really. As at the end of the day adherence to training tops any program. Follow TAWS6 advice and run the intermediate with the novice programs progression and when you can no longer linear progress then switch back to the intermediate progression plan.
    And by that you mean the weight increase each week?
    Reply With Quote

  16. #16
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 8,492
    Rep Power: 41223
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by birkett87 View Post
    I'm just trying to figure out if it's really necessary or not? I don't find full body workouts particularly exciting and often get bored, so I don't want to do one if I'm going to get bored and start slipping of and doing my own thing, so if I could skip that and start with the intermediate and still get good results, then I'd much prefer that HOWEVER if people think the novice workout is an absolute must before moving on then I'd sacrifice my boredom in order to get good results. I hope I'm making sense haha.
    of course it's not necessary
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  17. #17
    Registered User hardyboysare's Avatar
    Join Date: Oct 2018
    Age: 49
    Posts: 2,151
    Rep Power: 14339
    hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000) hardyboysare is a splendid one to behold. (+10000)
    hardyboysare is offline
    Originally Posted by birkett87 View Post
    And by that you mean the weight increase each week?
    Basically yes choose a resemble weight you can handle with relative ease and then progress weight wise week on week until you stall on your major lifts and a deload can't get you through. If you are bulking try adding calories to your diet and see if that gets you past your lift.

    If not then it may be time to drop the weight down a bit and increase volume one week and increase weight then next. As explained in the intermediate fierce 5 routine.

    You want to be able to milk out as much linear progression as you can as it's the fastest progression therefore fastest development after that things get slower.

    Of course if you are cutting then things change slightly but not by much it's more progression is likely to be halved at some point and strength/ muscle development is likely to stall past the beginner phase.
    Reply With Quote

  18. #18
    Broscience disciple n64bomb's Avatar
    Join Date: May 2017
    Posts: 538
    Rep Power: 357
    n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250) n64bomb has a spectacular aura about. (+250)
    n64bomb is offline
    You have already decided what you are going to do. So do it. No need for a thread.
    Ignore List

    GregStren90
    health4life24
    LukeEverhart
    jeremybra
    Reply With Quote

  19. #19
    Registered User leidenesLK's Avatar
    Join Date: Feb 2017
    Age: 25
    Posts: 414
    Rep Power: 2246
    leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000)
    leidenesLK is offline
    Pick whatever will keep you consistent. As already alluded to above the intermediate and advanced routines are more work for similar results and you'll probably limit your options when trying to break through a plateau, especially with the 5 day version.
    Reply With Quote

  20. #20
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by n64bomb View Post
    You have already decided what you are going to do. So do it. No need for a thread.
    Well, since I posted asking for advice from others on what to do, that would suggest that no, I haven't decided what I'm going to do... But thanks for your snarky comment anyway.
    Reply With Quote

  21. #21
    Registered User birkett87's Avatar
    Join Date: May 2016
    Age: 31
    Posts: 17
    Rep Power: 0
    birkett87 has no reputation, good or bad yet. (0)
    birkett87 is offline
    Originally Posted by hardyboysare View Post
    Basically yes choose a resemble weight you can handle with relative ease and then progress weight wise week on week until you stall on your major lifts and a deload can't get you through. If you are bulking try adding calories to your diet and see if that gets you past your lift.

    If not then it may be time to drop the weight down a bit and increase volume one week and increase weight then next. As explained in the intermediate fierce 5 routine.

    You want to be able to milk out as much linear progression as you can as it's the fastest progression therefore fastest development after that things get slower.

    Of course if you are cutting then things change slightly but not by much it's more progression is likely to be halved at some point and strength/ muscle development is likely to stall past the beginner phase.
    Perfect, thanks a lot for that mate, I appreciate you taking the time to break it down for me.
    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