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  1. #1
    Registered User OralB's Avatar
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    Why is it so bad to add exercises to a routine?

    Let's say you want to add an extra tricep or calf exercise into the Fierce5 program or Bare Bones. I noticed people heavily warn against it when asked about adding to the routine. Their reasoning seems to be that it will mess up the push/pull balance, or cause a muscular imbalance. This sounds like hippy horsesh*t, but what do I know, I'm far from an expert. Is there any research that shows that this will cause enough of an imbalance to be detrimental?
    Last edited by OralB; 12-30-2019 at 03:36 PM.
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    Han shot first! TolerantLactose's Avatar
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    Every addition/subtraction has a recovery cost. What are your volume benchmarks?
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    You can do whatever you want, you just say you are doing a specific program. As TL said everything has a recovery cost, and programs are designed to have a lifter recovered in a certain window.
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    Registered User CommitmentRulz's Avatar
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    This is just my opinion/thinking. I'll use Fierce 5 as an example/baseline.

    It will be a VERY SHORT period of time until the progression of the routine, as written, becomes VERY challenging. Adding in MORE sets of other things will likely make recovery (and successful progression) even more of a challenge.

    Also, the tendency to "an extra tricep or calf exercise" trends to also adding in multiple sets of biceps (because they are not being hit directly), 3 abs exercises (gotta get that 6-pack), forearms... and Fierce 5 suddenly looks like these awful "rate this routine i created for myself" routines that have 100 sets a workout.
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    Registered User TAWS6's Avatar
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    Depends. Novices don’t need more volume than a beginner program provides. Once you’re legit intermediate you won’t have the work capacity to keep adding things in without hindering recovery. By the time you’re advanced you may even need less volume in order to maintain good intensity.
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    Registered User OralB's Avatar
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    That makes sense, so it's essentially a slippery slope and can mess with recovery time, but not the end of the world. Thanks a lot for the feedback everyone, trying to rep everyone I can.
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    Originally Posted by CommitmentRulz View Post
    This is just my opinion/thinking. I'll use Fierce 5 as an example/baseline.

    It will be a VERY SHORT period of time until the progression of the routine, as written, becomes VERY challenging. Adding in MORE sets of other things will likely make recovery (and successful progression) even more of a challenge.

    Also, the tendency to "an extra tricep or calf exercise" trends to also adding in multiple sets of biceps (because they are not being hit directly), 3 abs exercises (gotta get that 6-pack), forearms... and Fierce 5 suddenly looks like these awful "rate this routine i created for myself" routines that have 100 sets a workout.
    Well, I believe that it's not a sin to add few sets of forearms or calves/abs. These are more often neglected than not.

    Now, more sets of compounds or even bis/tris is a tricky thing
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    I don't think a few little accessories like tricep extensions or calf raises are gonna hinder anyone's recovery significantly, and I don't think they make it so you'r suddenly "not following the program" any more than going for a jog or carrying a bunch of groceries would. But sure, there could be the tendency to keep adding and adding and adding stuff.

    For instance today I did bicep curls after deadlifts:
    deadlift 45x5 / 135x5 / 215x5 / 315x3 / 385x2 / 385x3 / 385x4 / 385x4 / 385x3 / 385x2 / 315x3 pause
    bicep curls 35x10, 55x10, and 75x10

    One of those is gonna be tough to recover from and require 10 hours of sleep, and the other I'll never notice anything.
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    Registered User Hutrapper's Avatar
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    Meh, I don't sweat it. I tweak stuff a bit here and there. I added lateral raises to f5 and a couple heavy bicep sets.

    I also am doing a few more sets of bodyweight chinups because I found i was needing more work to progress.

    End of the day, it's your life and you can do as you please. But maybe wait till you have the experience or are further along with a program to know what you are doing. I was untrained and after 11 months I am: squat 315, front squat 255, rdl 345, and bench 250 for my working sets. I am trying to milk linear progression for as long as I can before switching to an intermediate program. I changed nothing till about 8 months in, then made a few changes because some things needed help.
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    Originally Posted by TAWS6 View Post
    Depends. Novices don’t need more volume than a beginner program provides. Once you’re legit intermediate you won’t have the work capacity to keep adding things in without hindering recovery. By the time you’re advanced you may even need less volume in order to maintain good intensity.
    Precisely this
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