Setting up FT to emphasis on Lagging Body Parts

[BOLOBUILT]

Aloha guys,
Chace Bolosan here (@bolobuilt on IG)

I've used FT for most of my offseason and I loved it. I'm a few weeks now from competing at the NPC USAs and as much as I'm excited to step in that stage, I'm just as excited to start making improvements.
I wanna start up FT again after my contest , but really focus on bringing up my BACK and building my CORE as I feel those are my weakest areas ( I'll attach current pics ) Also feel free to critique my physique and tell me what I should focus on.

I really loved the original split of 4 training days, but I wanna hit the gym atleast 5 days , just hate staying home lol.

So how would I set up my FT in terms of Loads/MRs/pumps to purely emphasis and bringing up my lagging body parts?
               



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[bad bad leroy brown]

Aloha guys,
Chace Bolosan here (@bolobuilt on IG)

I've used FT for most of my offseason and I loved it. I'm a few weeks now from competing at the NPC USAs and as much as I'm excited to step in that stage, I'm just as excited to start making improvements.
I wanna start up FT again after my contest , but really focus on bringing up my BACK and building my CORE as I feel those are my weakest areas ( I'll attach current pics ) Also feel free to critique my physique and tell me what I should focus on.

I really loved the original split of 4 training days, but I wanna hit the gym atleast 5 days , just hate staying home lol.

So how would I set up my FT in terms of Loads/MRs/pumps to purely emphasis and bringing up my lagging body parts?




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There is a split in the program that has an upper body focus which would have you hit the gym 3 days a week. But since you want to go in five, I'm not sure how that would be set up.

[Altamir]

Hello again! Did you have any success with implementing anything from this thread previously?

Integrative Bodybuilding

I've got really shallow abs just like you do, it's a pretty bad genetic shaft, but using the tips in that thread I've been able to really grow my abs just doing the sets given in FT. It was 100% purely a technique issue, not a volume. mind muscle connection, or intensity. I was simply training my abs to be strong, not to grow.

[BOLOBUILT]

Hello again! Did you have any success with implementing anything from this thread previously?

Integrative Bodybuilding

I've got really shallow abs just like you do, it's a pretty bad genetic shaft, but using the tips in that thread I've been able to really grow my abs just doing the sets given in FT. It was 100% purely a technique issue, not a volume. mind muscle connection, or intensity. I was simply training my abs to be strong, not to grow.

Yeah those tips really did help!
I did make great progress with my back and abs.
I guess I'm just trying to find the "Expedia" route.

I guess the main question I should have asked is if there's a way I can set up FT where I can put MORE emphasis and back and abs in terms of frequency and volume , and maybe less on legs. Since my legs are kinda over powering my physique.

Maybe spread out and do a 5 day split instead of 4?


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[Scott Stevenson]

Yeah those tips really did help!
I did make great progress with my back and abs.
I guess I'm just trying to find the "Expedia" route.

I guess the main question I should have asked is if there's a way I can set up FT where I can put MORE emphasis and back and abs in terms of frequency and volume , and maybe less on legs. Since my legs are kinda over powering my physique.

Maybe spread out and do a 5 day split instead of 4?

I think it would likely be a mistake to try to fix something that "ain't broke."

I say this b/c:

1.) The changes you've made have been working.

2.) If you wanted to fine tune this to improve the results even more so, IMO, you'd likely need to have a keen sense of what in particular has brought about the effects in #1. That you're still asking this question about re-arranging FT (and in the way you presented it here, without reference to the previous time you asked it) tells me you're not quite tuned into what has been working (and/or why) and you'd be shooting in the dark a bit trying to make another change.

3.) This is s a typical sort of program hopping type of perspective that comes hand in hand with really wanting to optimize your physique. You want the gains and you want them faster and faster.

Never being satisfied needs to be balanced with some degree of patience and what you might call "work ethic" in the sense that wanting things yesterday just isn't realistic.

For some of the best BB'ers I know (that don't have ridiculous genetics and have had to tweak things), have gotten that way by pounding it out, inch by inch, day by day, squeezing every bit of progress out of the the approach they are using. Down the road, when you're battling tooth and nail for even less progress, having this mentality will be valuable (and perhaps the one that will get you significant gains).



-S

[BOLOBUILT]

I think it would likely be a mistake to try to fix something that "ain't broke."

I say this b/c:

1.) The changes you've made have been working.

2.) If you wanted to fine tune this to improve the results even more so, IMO, you'd likely need to have a keen sense of what in particular has brought about the effects in #1. That you're still asking this question about re-arranging FT (and in the way you presented it here, without reference to the previous time you asked it) tells me you're not quite tuned into what has been working (and/or why) and you'd be shooting in the dark a bit trying to make another change.

3.) This is s a typical sort of program hopping type of perspective that comes hand in hand with really wanting to optimize your physique. You want the gains and you want them faster and faster.

Never being satisfied needs to be balanced with some degree of patience and what you might call "work ethic" in the sense that wanting things yesterday just isn't realistic.

For some of the best BB'ers I know (that don't have ridiculous genetics and have had to tweak things), have gotten that way by pounding it out, inch by inch, day by day, squeezing every bit of progress out of the the approach they are using. Down the road, when you're battling tooth and nail for even less progress, having this mentality will be valuable (and perhaps the one that will get you significant gains).



-S

You're right.
Year after year just gotta keep grinding. But looks like I'll be going back to FT after my contest as I put comparison pics of last year vs this year progress pics (with using FT in my offseason)
And even though weight is the same. Body composition is so much better. And id like to think FT has helped me with that. So thank you!



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[Scott Stevenson]

You're right.
Year after year just gotta keep grinding. But looks like I'll be going back to FT after my contest as I put comparison pics of last year vs this year progress pics (with using FT in my offseason)
And even though weight is the same. Body composition is so much better. And id like to think FT has helped me with that. So thank you!

Your'e welcome, man!

Would you be willing to share those sets of comparison pics for us?... (Maybe with some annotation as to what you did different, FT and whatever else?... )

-S

[BOLOBUILT]

Your'e welcome, man!

Would you be willing to share those sets of comparison pics for us?... (Maybe with some annotation as to what you did different, FT and whatever else?... )

-S

DEFINETLY! And you can for sure use these for anything you need to prove that FT works!

HERE IT IS!


Left is last year 3 weeks out of NPC SAN JOSE 2015
RIGHT was this morning, 3 weeks out of NPC USAs 2016

Both pics are at ~170lbs morning weight

So after the NPC San Jose 2015
I went into a very strict and designed reverse diet and started FT about 2 weeks from my contest.
I did a total of 3 FT blasts (I created a log on the forums here under BOLOBUILT where I put my my excercise selections and weight and stats tracked weekly)

I honestly wish I stayed on FT all the way throughout the offseason and continued into my pre-contest. I still did use some techniques after those initial blasts though.
This offseason I'll be doing FT again, and I believe with the better understanding and also knowing what worked for me best and knowing what I need to work on. Can't wait to see the process I'll make!

#fortitueATHLETE FOR LIFE


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[Scott Stevenson]

Thanks for the pics, man!

I'm seeing improvement in quad size (both shots) and lat width in the front Double Bi.

-S

[BOLOBUILT]

Thanks for the pics, man!

I'm seeing improvement in quad size (both shots) and lat width in the front Double Bi.

-S

All in the proof of FT !
You played a big part of my improvements. Can't wait to do it all over again this next off season and see what I can achieve again


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