Fierce 5 - Novice or Intermediate to start with.

[birkett87]

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

[hardyboysare]

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.

[birkett87]

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?

[WolfRose7]

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

[Squid24]

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

[birkett87]

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.

[Squid24]

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??

[TolerantLactose]

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?

[WolfRose7]

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

[hardyboysare]

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.

[TAWS6]

If you do intermediate just use novice progression. Advanced is for guys pulling 600+ lbs.

[birkett87]

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.

[birkett87]

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.

[hardyboysare]

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.

[birkett87]

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?

[WolfRose7]

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

[hardyboysare]

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.

[n64bomb]

You have already decided what you are going to do. So do it. No need for a thread.

[leidenesLK]

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.

[birkett87]

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.

[birkett87]

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.