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  1. #1
    Registered User IronRhino10's Avatar
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    all the motivation but no plan

    Feeling lost:

    I’ve done 10 weeks of fierce 5 and strength based wise I’m very happy with the progress:

    Squats for example 60kg to 105kg x 6 reps

    I am happy with strength gains which WAS priority to start with:

    I don’t feel it’s adding much size to me,

    I’ve looked at all sorts 531 BBB, Build the monolith, Fierce 5 U/L,

    I know there isn’t a perfect program out there.

    I’ve even looked at this:

    The High Volume Workout Plan for Natural Bodybuilders

    3 x full body workouts
    65% 1RM approx
    Weeks 1-4
    4 x 8
    4 x 10
    4 x 11
    4 x 12

    70% 1RM approx
    Weeks 5-8
    5 x 6
    5 x 8
    5 x 9
    5 x 10

    75% 1RM approx
    Week 9-12
    7 x 4
    7 x 6
    7 x 7
    7 x 8

    Where’s the progression in this (apart from the actual tonnage being lifted) is there no increase in rep max for 13 weeks including deload?

    This is not a plan I was potentially running:

    I much prefer 3 x a week training but I’d like to advance further than 3 x 5 volume because it doesn’t seem to be making much size gains 81.5KG and eating 3500 calories a day so I’m in a surplus

    I know I’m going on a lot and have previously posted regarding 5/3/1 bbb.

    Viking Bare Bones more related to Hypertrophy such as squats 4 -32 reps is approx 8 on average that’s more “Hypertrophy range”
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    Registered User air2fakie's Avatar
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    You sound somewhat demotivated given that this is more babble than asking any Qs. Maybe the amount of "size gains" you were expecting to put on after 10 weeks was unrealistic.
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    Registered User paulinkansas's Avatar
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    You won't see much size gains in 10 weeks. Give it 2 years. My avatar is from 2 years after I started lifting. I'm 55.
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    Registered User EliKoehn's Avatar
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    Learning to enjoy the process more than to expect the results was helpful for me when I began, not that I'm all that far along now, but that mindset was essential during long stretches of time where I didn't seem to be progressing or had little to show for my effort so far.
    Bench: 325
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    Registered User paulinkansas's Avatar
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    Find something you enjoy doing between sets. I lift in my garage and listen to music on Youtube, reload shotgun shells and weld/fabricate between sets.
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    Registered User IronRhino10's Avatar
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    Originally Posted by paulinkansas View Post
    Find something you enjoy doing between sets. I lift in my garage and listen to music on Youtube, reload shotgun shells and weld/fabricate between sets.
    So 4.5 sets per week of 5 reps on fierce 5 novice plan is enough to induce a decent volume of Hypertrophy?

    I’m motivated but it’s getting to the stage of demotivated! Size I don’t expect after 10 weeks not at all bud, but 4.5 sets for chest surely isn’t even close to optimal
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    Registered User paulinkansas's Avatar
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    Originally Posted by IronRhino10 View Post
    So 4.5 sets per week of 5 reps on fierce 5 novice plan is enough to induce a decent volume of Hypertrophy?
    I do 8 sets a week per bodypart of the exercises in Fierce 5. But I start at 12 reps and work my way up to 20 reps with the same weight in about 3 months. It works for me, but everyone responds a little differently.
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  8. #8
    Registered User EliKoehn's Avatar
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    Originally Posted by IronRhino10 View Post
    ... but 4.5 sets for chest surely isn’t even close to optimal
    You might be surprised!

    4 quality sets per session of progressively-overloaded work is very effective. Beware the trap of thinking you need to do lots and lots of junk volume to make meaningful progress.
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  9. #9
    Registered User IronRhino10's Avatar
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    Absolutely no junk volume wanted.

    3 days a week is absolutely banging.

    Possible to add a set to every movement on fierce 5?

    So bench as an example (not just cause it’s chest) week 1: 8 sets week 2: 4 sets that’s the equivalent to the upper lower of such.

    I’ve totally gained from the novice plan 100% in all aspects and the upper/lower seems interesting which is the step I wanna take but the quantity of days is an issue as well
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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by IronRhino10 View Post
    So 4.5 sets per week of 5 reps on fierce 5 novice plan is enough to induce a decent volume of Hypertrophy?

    I’m motivated but it’s getting to the stage of demotivated! Size I don’t expect after 10 weeks not at all bud, but 4.5 sets for chest surely isn’t even close to optimal
    If you don't think a program is anywhere near decent, do something else.
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  11. #11
    Registered User IronRhino10's Avatar
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    Originally Posted by paulinkansas View Post
    I do 8 sets a week per bodypart of the exercises in Fierce 5. But I start at 12 reps and work my way up to 20 reps with the same weight in about 3 months. It works for me, but everyone responds a little differently.
    I’m not at that stage at all clearly having seen your pic but exactly how are you doing 8 sets:

    How is that set up
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  12. #12
    Registered User IronRhino10's Avatar
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    Originally Posted by EliKoehn View Post
    You might be surprised!

    4 quality sets per session of progressively-overloaded work is very effective. Beware the trap of thinking you need to do lots and lots of junk volume to make meaningful progress.
    Yes totally agree per session but for example the novice is 4.5 sets per week! Not session.
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    Registered User air2fakie's Avatar
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    Originally Posted by IronRhino10 View Post
    Yes totally agree per session but for example the novice is 4.5 sets per week! Not session.
    BP isn't the only exercise that works chest. But again, if you don't have faith in a program, don't do it. Why repeatedly whino about it?
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    Originally Posted by IronRhino10 View Post
    4.5 sets for chest surely isn’t even close to optimal
    I know where you're coming from, maybe this will help with motivation. This guy is a natual lifter with 15+ years experience under the bar, and look what he's doing. If you have the time, read through his journal
    https://forum.bodybuilding.com/showt...59343&page=237
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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    Originally Posted by IronRhino10 View Post
    Yes totally agree per session but for example the novice is 4.5 sets per week! Not session.
    Fierce 5 consists of plenty of exercises that will also engage your chest. Not just bench press.

    “Hypertrophy range” is a vastly exaggerated term in bodybuilding. All exercises & the correct nutrition will promote growth. 5-10 reps is considered the "sweet spot" anyway which Fierce 5 consists of. Not sure what the issue is. Progressive overload is the key term and Fierce 5 is just that.

    Sounds to me like you've set an unrealistic goal for yourself. 10 weeks is a very short amount of time. It takes a few cut and bulk cycles to look how you want.
    Currently cutting.
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    Originally Posted by IronRhino10 View Post
    I’m not at that stage at all clearly having seen your pic but exactly how are you doing 8 sets:

    How is that set up
    Day 1, 2 sets of compound movement for the muscle group and 2 sets of accessory.
    Day 2, same as above for another group.
    Day 3, same as above for the last group.
    Repeat and rest, or repeat and rest.
    You can also change things around and do it in the 5 days of the week with the 2 weekend days off for when you have to report to jail.
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