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  1. #1
    Registered User Hutrapper's Avatar
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    F5 frequency question.

    Hey guys

    Since f5 has me essentially squatting every other day, my body doesn't seem to be able to recover by the next workout.

    Have found that the wed workout is generally ok, however by Friday my legs are beat and I need the two day break.

    Macros are fine, sleep is good, but seems like my legs need more rest.

    I was ok when weight was relatively light, but my squat is at 270 lbs, and front squat is at 245. Deloaded a few times already. If I give it a longer rest time, I can handle more weight, and can go harder.

    What to do?
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  2. #2
    Registered User Hutrapper's Avatar
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    Other body parts seem fine tho but the way
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    Registered User hardyboysare's Avatar
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    Answer one you already answered give yourself longer rest times. There is no set time required to rest between sets.

    Answer two. If you still can't recover think to progressing to the intermediate F5 then you have longer rest between workouts with upper/ lower.

    Are you still progressing linearly as described in the F5 for your other major lifts?

    Are you bulking if so how much weight are gaining monthly?

    Do you eat before working out namely carbs?
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  4. #4
    Registered User Hutrapper's Avatar
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    Thanks for the reply. I am slowly increasing weight, but with deloads I would say at most five lbs per week on the main lifts,.perhaps less. The small lifts go a while between increases. Since I am under the impression the main lifts are most important in terms of linear progression, on the other lifts I try for an extra rep here and there, and when all sets are over the prescribed number of reps I increase weight.

    I haven't been deloading, say, face pulls,and arm exercises, just trying to increase weight or reps as I can.

    Weight gain? I cut for a while in summer from 245 down to 218. Now am bulking and am somewhere around 228. So I'd say I am gaining around a pound a week. I have lived with my body long enough to know that I can eat till I barf five times a day and gain perhaps three lbs a year, if I am not lifting, so while I am keeping my diet fairly clean, I am clearing 4000 calories a day easily. I am gaining muscle, not worried about that, it's just that I'd love to hit 300 lb squat in a few months, and feel like I can't give it my all each workout. Not because I am stalling on weight, but because my legs haven't recovered!

    I noticed the frequency of workout decreases on intermediate, so that might be the answer. Was hoping to get a year of lifting in before switching to it as I was hoping for a 300 lb squat before switching.

    I didn't start totally untrained, in University I lifted pretty regularly, but didn't trail legs much.

    My numbers for my f5 working sets currently are:

    Rdl: 315 lbs
    Bench: 215
    Squat: 270
    Front squat: 245
    Dumbbell press : 50 lbs (6' 3" arm span does me no favors)
    Lat pulldown: body weight ATM

    Height 6'2"


    Thanks for any advice! Perhaps my question should have been "should I switch to intermediate" lol
    Last edited by Hutrapper; 09-29-2019 at 06:54 AM.
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    Registered User Hutrapper's Avatar
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    Oh, and as for supplements, creatine and recently started allmax vitastack, just to see if more micros can help me recover faster.

    Goal is to bulk all winter and then start cutting down in March. At a lb and a half ish loss a week I should be able to drop 25-30 ish lbs by July. Goal eventually is to be around 10- 12% bf at 225. I would think I'd need about 15 lbs more muscle to do that, hopefully by 2021, which I think is realistic, correct me if I am wrong.
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    Registered User hardyboysare's Avatar
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    Originally Posted by Hutrapper View Post
    Thanks for the reply. I am slowly increasing weight, but with deloads I would say at most five lbs per week on the main lifts,.perhaps less. The small lifts go a while between increases. Since I am under the impression the main lifts are most important in terms of linear progression, on the other lifts I try for an extra rep here and there, and when all sets are over the prescribed number of reps I increase weight.
    Based on your lifts and the increasing of weight it maybe time to move onto Fierce 5 Upper/ lower as its unlikely that week on week weight increases are going to last much longer so you will require double progression instead. Your strength level seems around intermediate (not that is always helpful as people differ at different times).

    Weight gain? I cut for a while in summer from 245 down to 218. Now am bulking and am somewhere around 228. So I'd say I am gaining around a pound a week. I have lived with my body long enough to know that I can eat till I barf five times a day and gain perhaps three lbs a year, if I am not lifting, so while I am keeping my diet fairly clean, I am clearing 4000 calories a day easily. I am gaining muscle, not worried about that, it's just that I'd love to hit 300 lb squat in a few months, and feel like I can't give it my all each workout. Not because I am stalling on weight, but because my legs haven't recovered!
    Remember nutrition is key for muscle development I would argue more important then training as any training 'can' work but not eating enough protein and you will gain no muscle, and overeating calories will just gain fat. 1lb a week is way too fast in my opinion but again if you are happy to cut the fat afterwards carry on but I would recommend 2lbs a month.

    If overall recovery is your problem then I would personally just move onto upper/ lower program which gives you enough time to recover as continuously trying to progress when you can't on a program usually means a time for move on. Your strength level seems fine so is greater recovery is needed then take it.
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  7. #7
    Registered User Hutrapper's Avatar
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    Thanks,

    I will keep going as I am for a bit, and see what happens. If nothing changes ill maybe switch to intermediate.

    As for weight, it might be a bit much at a pound a week, however I am a believer that set point theory plays at least a part role in weight, so I would imagine I will gain faster up to about 240, then perhaps keep gaining, albeit at a slower rate.

    Time will tell.
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    No help for this one.... Squid24's Avatar
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    When I did F5, I dropped the Front Squat and RDL and replaced them with Deadlift and Leg curls. Worked out better for me, cause I got to Deadlift twice a week, every other week.
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    Registered User Hutrapper's Avatar
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    Hey squid.
    When I started, I had never done a front squat properly in my life. Plus I hated them. Lol
    They say to work hardest on what you are bad at, so I am pretty happy to have worked up to 245 in such a short time.

    I like deadlifts, but after learning the rdl, I feel like that is the only exercise in f5 that I haven't approached maxing out in. Even over 300 doesn't feel heavy. I thought I'd do the same, but I am really liking the rdl. I feel like there is more to be achieved with it for me, so I might stick to it.

    Oh, and until about a month ago I didn't have a leg curl attachment.

    I would love to do straight deadlifts though, so I'll have to see about switching them perhaps. I do see your point
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    No help for this one.... Squid24's Avatar
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    I too hated FS, but over the years, they are now my favorite lift
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  11. #11
    Registered User Hutrapper's Avatar
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    When I started I had some goals in mind. I would love to get to 300 lbs on the squat, 350 on RDL, and 225 on bench before switching to intermediate. Seems like more "intermediate" numbers...

    Not sure why, but those numbers seemed like a more legit time to switch. Maybe Ill see how it goes, keep nutrition solid and see if I can get there before making the switch. I like how the program is designed to gain maximum strength in a short time. worked thus far.

    thanks for the assistance.
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  12. #12
    Registered User Hutrapper's Avatar
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    Well, I dun goofed: I started listening to Rippetoes podcasts.


    Instead of switching programs I have started eating a ton...The guy has some strong opinions.

    Last few workouts recovery has been decent. Really been getting after the milk. lol

    Will I gain fat? Ya, I will. Hopefully also get a lot stronger before switching to intermediate.

    Time will tell. Can always lost the fat.
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    Originally Posted by Hutrapper View Post
    Well, I dun goofed: I started listening to Rippetoes podcasts.


    Instead of switching programs I have started eating a ton...The guy has some strong opinions.

    Last few workouts recovery has been decent. Really been getting after the milk. lol

    Will I gain fat? Ya, I will. Hopefully also get a lot stronger before switching to intermediate.

    Time will tell. Can always lost the fat.
    I'd avoid Rip.... Try barbell medicine instead. If rip had a brain and a conscious he'd be more like them..
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    Originally Posted by Hutrapper View Post
    Thanks for the reply. I am slowly increasing weight, but with deloads I would say at most five lbs per week on the main lifts,.perhaps less. The small lifts go a while between increases. Since I am under the impression the main lifts are most important in terms of linear progression, on the other lifts I try for an extra rep here and there, and when all sets are over the prescribed number of reps I increase weight.

    I haven't been deloading, say, face pulls,and arm exercises, just trying to increase weight or reps as I can.

    Weight gain? I cut for a while in summer from 245 down to 218. Now am bulking and am somewhere around 228. So I'd say I am gaining around a pound a week. I have lived with my body long enough to know that I can eat till I barf five times a day and gain perhaps three lbs a year, if I am not lifting, so while I am keeping my diet fairly clean, I am clearing 4000 calories a day easily. I am gaining muscle, not worried about that, it's just that I'd love to hit 300 lb squat in a few months, and feel like I can't give it my all each workout. Not because I am stalling on weight, but because my legs haven't recovered!

    I noticed the frequency of workout decreases on intermediate, so that might be the answer. Was hoping to get a year of lifting in before switching to it as I was hoping for a 300 lb squat before switching.

    I didn't start totally untrained, in University I lifted pretty regularly, but didn't trail legs much.

    My numbers for my f5 working sets currently are:

    Rdl: 315 lbs
    Bench: 215
    Squat: 270
    Front squat: 245
    Dumbbell press : 50 lbs (6' 3" arm span does me no favors)
    Lat pulldown: body weight ATM

    Height 6'2"


    Thanks for any advice! Perhaps my question should have been "should I switch to intermediate" lol
    Try having 6'5" arm span at (formerly) sub 160lb body weight. My legs are long too ( I have to wear long leg jeans, pants etc) but I have a short torso. It's like I was designed to make benching, pressing and squatting as difficult as possible!
    Age: 35
    Height: 185cm (6'1")
    Weight: 79kg (174b)

    Recovering from surgery, no lifting until November.
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    Registered User Hutrapper's Avatar
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    Damn. Ya, leverage isn't your friend.

    As for rip, he sounds like a broken record. Yes, I get it. Squat, deadlift, press, add five pounds to the bar, never run

    But I will say that his form videos helped me a lot. His explanation or back angle was useful. I realized I wasn't driving with my hips enough. Tried it a bit different last night and moved 275 like it was a piece of cake. I think my form was a bit off.

    I feel like 300 is attainable now after how light 275 felt last night. Just a simple focus on hip drive at the bottom of the movement is all it took. I'll see how it goes.
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