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  1. #1
    Registered User chrisferaom's Avatar
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    Where do I go from here?

    I have around 14 months of experience. Made GREAT progress but due to kids and busy life, I’ve certainly slacked and am not at my full potential but I definitely was out of the noobie gains beginner phase, but a lot of lifts besides deadlifts weren’t where they should be.

    I’m finally getting back into it after 3 months off. I’ve lost a good amount of strength, lost muscle and about 15lbs. I’m 5’5, 145 right now. I was 160-165lbs. Lean muscle. But now I look “good”, but nowhere near where I was. I was doing a high volume routine, where should I go from here? Can I just hop back in my old routine and start with lighter weight?

    Should I start a beginner/intermediate routine to get my numbers back up? I’m mostly worried about not doing enough volume since I did so much before, like I won’t make the same progress.

    I was rotating routines. Started with a 5 day body part split, hitting each body part hard with high volume. Like 6-7 exercises for chest/back/legs. 4-5 for arms n Same for shoulders. Then transitioned to a P/P/L twice a week.

    What would be a good routine to get my gains back? I can DEFINITELY one rep my body weight so I’m not THAT weak now lol but my lifts are wayyyy down. I guess I’m just worried since I was able to hit every muscle with so many different angles and variations that if I don’t again, I won’t get the same results.
    Last edited by chrisferaom; 10-26-2020 at 11:22 PM.
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  2. #2
    Registered User paulinkansas's Avatar
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    Read the sticky for the Fierce 5. In that post is a link to intermediate variations of the Fierce 5. There is an U/L. A PPLrULr, and several others. Pick one that you think you would like.
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    Originally Posted by paulinkansas View Post
    Read the sticky for the Fierce 5. In that post is a link to intermediate variations of the Fierce 5. There is an U/L. A PPLrULr, and several others. Pick one that you think you would like.
    I agree, Davis has made several different ones to choose from, from beginner to intermediate/advanced.
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    Registered User chrisferaom's Avatar
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    Originally Posted by paulinkansas View Post
    Read the sticky for the Fierce 5. In that post is a link to intermediate variations of the Fierce 5. There is an U/L. A PPLrULr, and several others. Pick one that you think you would like.
    I checked that out and the volume seems really really low to me. It’s recommended 60-90 reps for small muscles and 90-120 for larger and he doesn’t even come close to that. Like I don’t want to just workout at a basic level, I’m trying to look as best as I possibly can.

    I was basically doing tons of variations, hitting muscles at every different angle that I’m worried if I do some basic routine, I’ll not grow as much as fast. His routine doesn’t even have lateral raises I believe for the upper/lower. For the pplul he just doesn’t have the same volume I was accustomed to.

    Idk if you read my entire post but I’m worried the volume isn’t enough since my body was accustomed to a higher volume
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  5. #5
    Moderator SuffolkPunch's Avatar
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    For the latest on volume recommendations, have a look at this:

    https://weightology.net/the-members-...e-based-bible/

    You'll notice that volume is based on number of hard sets rather than total reps - because actually reps per set don't matter than much when the exertion levels reached are equated.

    The programs recommended above probably have enough volume for you to maximise results...
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    OP trying to talk the talk.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  7. #7
    Registered User chrisferaom's Avatar
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    Originally Posted by SuffolkPunch View Post
    For the latest on volume recommendations, have a look at this:


    You'll notice that volume is based on number of hard sets rather than total reps - because actually reps per set don't matter than much when the exertion levels reached are equated.

    The programs recommended above probably have enough volume for you to maximise results...
    Wow GREAT read, thank you! If I may ask, do I need to hit every angle for chest/back? Cause before I did every variation of press and fly. Are there certain benefits to doing that? I’m kinda confused how to split presses vs flys in a PPL routine. Like how many presses vs variations of flys and what not
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  8. #8
    Registered User air2fakie's Avatar
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    Originally Posted by chrisferaom View Post
    I checked that out and the volume seems really really low to me. It’s recommended 60-90 reps for small muscles and 90-120 for larger and he doesn’t even come close to that. Like I don’t want to just workout at a basic level, I’m trying to look as best as I possibly can.

    I was basically doing tons of variations, hitting muscles at every different angle that I’m worried if I do some basic routine, I’ll not grow as much as fast. His routine doesn’t even have lateral raises I believe for the upper/lower. For the pplul he just doesn’t have the same volume I was accustomed to.

    Idk if you read my entire post but I’m worried the volume isn’t enough since my body was accustomed to a higher volume
    If you feel you already know the exercises and volume your specific body needs to build muscle quickly and most efficiently, just do it. No need to ask here.
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  9. #9
    Registered User chrisferaom's Avatar
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    Originally Posted by air2fakie View Post
    If you feel you already know the exercises and volume your specific body needs to build muscle quickly and most efficiently, just do it. No need to ask here.
    True, I guess I just don’t want to unnecessarily do stuff ya know? Like garbage sets basically
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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by chrisferaom View Post
    True, I guess I just don’t want to unnecessarily do stuff ya know? Like garbage sets basically
    You may have a split personality.
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  11. #11
    Registered User wilkinkc's Avatar
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    When/If you don't know how to properly put together a complete program, why would you not go with a program designed by someone who does? F5 and it's variations are broken down from beginner to intermediate/advanced, so there is a spot for anyone and everyone to start it. Even if you didnt want to do F5, I would still pick a program designed by someone who knows what they are doing or you will probably end up not being as optimal with your time as you could.
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  12. #12
    Registered User chrisferaom's Avatar
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    Originally Posted by air2fakie View Post
    You may have a split personality.
    Lmfaoo true but nah there just isn’t enough concrete information. As you know, every one is different. I’m only roughly a year into this without consistency due to living a life so it’s difficult to tell what works and what Doesn’t.
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  13. #13
    Registered User chrisferaom's Avatar
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    Originally Posted by TolerantLactose View Post
    OP trying to talk the talk.
    Everyone besides you has provided some helpful information, thanks!
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  14. #14
    Registered User chrisferaom's Avatar
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    Originally Posted by wilkinkc View Post
    When/If you don't know how to properly put together a complete program, why would you not go with a program designed by someone who does? F5 and it's variations are broken down from beginner to intermediate/advanced, so there is a spot for anyone and everyone to start it. Even if you didnt want to do F5, I would still pick a program designed by someone who knows what they are doing or you will probably end up not being as optimal with your time as you could.
    I mean I essentially do what they tell me I jusy adjust it
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    Originally Posted by chrisferaom View Post
    I checked that out and the volume seems really really low to me. It’s recommended 60-90 reps for small muscles and 90-120 for larger and he doesn’t even come close to that. Like I don’t want to just workout at a basic level, I’m trying to look as best as I possibly can.

    I was basically doing tons of variations, hitting muscles at every different angle that I’m worried if I do some basic routine, I’ll not grow as much as fast. His routine doesn’t even have lateral raises I believe for the upper/lower. For the pplul he just doesn’t have the same volume I was accustomed to.

    Idk if you read my entire post but I’m worried the volume isn’t enough since my body was accustomed to a higher volume
    6-10 hard sets, twice per week is good for an intermediate+ lifter. Quality is what matters. When you're benching 250+ and squatting 315+ for reps you won't be doing more volume than the F5 intermediate programs have you doing. The programs are also in line with all other proven programs (see lyles gbr. AWR u/l, helms 5 day ulppl ect ect. Not bro split garbage.
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  16. #16
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by chrisferaom View Post
    Everyone besides you has provided some helpful information, thanks!
    Put away the gym veteran act. You're a novice and you should be on a novice program.

    Better?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  17. #17
    Registered User chrisferaom's Avatar
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    Originally Posted by TolerantLactose View Post
    Put away the gym veteran act. You're a novice and you should be on a novice program.

    Better?
    Where did I say I was a veteran? Absolutely no need to be an *******. I was providing as much detailed information as humanly possible. I would consider myself an intermediate before I stopped since I exhausted beginner gains and worked out for over a year. I certainly don’t look like a novice. I’m sorry for whatever is happening in your life for you to be acting like a child. Get that checked out broski!!
    Last edited by chrisferaom; 10-27-2020 at 11:42 AM.
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  18. #18
    Registered User chrisferaom's Avatar
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    Originally Posted by TAWS6 View Post
    6-10 hard sets, twice per week is good for an intermediate+ lifter. Quality is what matters. When you're benching 250+ and squatting 315+ for reps you won't be doing more volume than the F5 intermediate programs have you doing. The programs are also in line with all other proven programs (see lyles gbr. AWR u/l, helms 5 day ulppl ect ect. Not bro split garbage.
    So 12-20 sets weekly? Or 6-10 sets TOTAL for that two weeks?
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  19. #19
    Registered User air2fakie's Avatar
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    Originally Posted by chrisferaom View Post
    Lmfaoo true but nah there just isn’t enough concrete information. As you know, every one is different. I’m only roughly a year into this without consistency due to living a life so it’s difficult to tell what works and what Doesn’t.
    It's hard to answer someone's Q when they've already decided what the answer is. It's even tougher when you argue against advice to the contrary, esp when you yourself keep raising those same concerns.

    It sounds like in the end you're going to do another high volume program regardless of this runaround, so I suggest just doing it esp if you feel you've gotten "GREAT progress" that way. In the end, your happiness with your body and workout is the only opinion that matters.
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  20. #20
    Registered User paulinkansas's Avatar
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    Originally Posted by chrisferaom View Post
    So 12-20 sets weekly? Or 6-10 sets TOTAL for that two weeks?
    This is just a copy/paste from the link S.P. posted

    "On average, hypertrophy appears to increase with increasing volumes of up to 6-8 hard sets in a single training session when taking long rests between sets, with a plateau at higher volumes. This is approximately 12 - 24 weekly sets when training each muscle 2-3 days per week."
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  21. #21
    Registered User chrisferaom's Avatar
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    Originally Posted by air2fakie View Post
    It's hard to answer someone's Q when they've already decided what the answer is. It's even tougher when you argue against advice to the contrary, esp when you yourself keep raising those same concerns.

    It sounds like in the end you're going to do another high volume program regardless of this runaround, so I suggest just doing it esp if you feel you've gotten "GREAT progress" that way. In the end, your happiness with your body and workout is the only opinion that matters.
    Yea that’s very true, but I am listening to the advice for sure. I just get in my own head sometimes. I may just split up the high volume by hitting the same muscles twice a week.
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  22. #22
    Registered User paulinkansas's Avatar
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    Originally Posted by chrisferaom View Post
    Yea that’s very true, but I am listening to the advice for sure. I just get in my own head sometimes. I may just split up the high volume by hitting the same muscles twice a week.
    That might be a good idea. Gives those muscles 3-4 days to recover and grow. Will it make a difference when compared to 3x a week? I don't know. Try it for 2-3 months and report back your results in the name of science.
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