FT Questions....

[Kag94]

Hi guys, I'm new here and I know this question has been asked many many times before but I am still confused as to set out my program.

I am starting on basic tier 1 so first day is lower load upper pump.. I was going to select these exercises for my "A" group as its my first week.

Load:

Squat (Thigh)
Close stance leg press or leg press (Quads)
BB RDL's (Hams)

Adductor Machine
Seated calf raise.

Pump:

ISO Chest press machine
Superset
ISO Seated row machine

ISO Shoulder press machine
Superset
Ab Crunch Machine

Cable Rope Hammer Curl
Superset
Cable Tricep Pushdowns

Now the issue I have is how do I progress? Looking at the book it says a typical blast lasts 6 weeks and there is a diagram at the bottom of pg.83 showing
1st week tier 1
2nd week tier 2
3rd week tier 3
4th & 5th week can be any tier depending how I feel recovery wise.

Next week (my second on the program) am I meant to go onto tier 2 A exercises then in my third week Tier 3 A exercises? then say if I revert back to Tier 2 for week 4 do I then Hit the B set of exercises or revert back to the A and try beat my lifts (progressive overload)?

I am confused as when to use the different set of exercises A,B,C.

Many thanks.

A,B,C is rotated week to week

Its suggested to stick to one tier the first time then gauge progress.... what you're talking about is just a way one can advice through a blast, yet it isn't needed if you find good growth from just a single tier... mainly s good way to autoregulate

[nordan]

A,B,C is rotated week to week

Its suggested to stick to one tier the first time then gauge progress.... what you're talking about is just a way one can advice through a blast, yet it isn't needed if you find good growth from just a single tier... mainly s good way to autoregulate

Thanks for the quick response bud.

So are you implying that I start with
Tier 1 (A) for week 1
Tier 1 (B) for week 2
Tier 1 © for week 3, then say
Tier 1 (A) for week 4
Tier 1 (B) for week 5
Tier 1 © for week 6, with the goal of progressing lifts etc.

Obviously if tier 1 isnt taxing enough then jump up a tier but use the above method as I have stated ?

[Kag94]

Thanks for the quick response bud.

So are you implying that I start with
Tier 1 (A) for week 1
Tier 1 (B) for week 2
Tier 1 © for week 3, then say
Tier 1 (A) for week 4
Tier 1 (B) for week 5
Tier 1 © for week 6, with the goal of progressing lifts etc.

Obviously if tier 1 isnt taxing enough then jump up a tier but use the above method as I have stated ?

That's the basic idea ☺

[nordan]

That's the basic idea ☺

Sweet bud, could you give input on my exercise selection that I stated ?

Do you feel that these work or .. ?

[phoebeusfenix]

Sweet bud, could you give input on my exercise selection that I stated ?

Do you feel that these work or .. ?

Exercise selection looks good to me - the main thing is to pick loading exercises that fit you well and yoh feel you can progress on over the long haul. Have you started a log? If not, do, and post up your template there - much easier to critique if it's all in one place


Sent from my iPhone using Tapatalk

[Scott Stevenson]

Got a question about dead lifts

Now I searched and you prefer tout them as a back thickness exercise
Some points for me
If I were to do deads on an upper loading day, most subsequent work would be subpart
Floor pulls, I feel it all in my posterior and erector... yet very little quads, which I do know they will still stimulate indirectly

I'm coming from a five day full body split, during which I would put legs in the middle of my workout, before arms/deltas, and after chest/back
This worked rather well

If I put it with lower loading, would you suggest making it the primary movement since it is a compound or make it the secondary,
I have two sets of ham loading, since my quads are already well developed
So as the secondary it would only be two sets not as CNS intensive compared to the primary which is three

In my rotation I have
Leg press primary
Then deads secondary

If numbers would help I have a 600 pull and am doing sets of 10 with 5plates @200lbs
Ive yet to hit this week but my overthinking is getting to me and best to ask for a suggestion

Cheers

Hey Bud,

Your post is all over the place - I don't really little idea what your'e getting at.

I'm coming from a five day full body split

You were training full body 5 x / week?...

I can't tell if you're trying to make deads a lower body exercise or not: You say Deads don't hit your legs personally but then are making deads a "secondary" exercise after leg presses.

This sounds like your'e doing some system other than FT (or are wanting to rearrange FT and do some things that run counter to how I've set FT up).

I think the solution here is to greatly simply your issue: What is your concern in it's simplest form?...

-S

[Scott Stevenson]

Hi guys, I'm new here and I know this question has been asked many many times before but I am still confused as to set out my program.

I am starting on basic tier 1 so first day is lower load upper pump.. I was going to select these exercises for my "A" group as its my first week.

Load:

Squat (Thigh)
Close stance leg press or leg press (Quads)
BB RDL's (Hams)

Just a side note, as your main question has been answered:

This is going to be a tough sequence of exercises to do, practically speaking, unless you plan to use a selectorized leg press (stack and pin) and your gym maybe has a couple of those (in case someone jumps in on you).

You could stick in the rack and do this:

BB Back squat.
BB HACK Squat (bar behind the back) - You might need to learn how to do these first, in which case I'd do them before back squats.
BB RDL (or simply do DB ham curls, which would save your back a bit.)

This will keep you in one area. Remember to start your rest interval jus when you start actually recovering / resting. So, for instance, after the back squats you'd strip down the bar, position it for BB hack squat and THEN start timing the rest interval.

-S

[Kag94]

Hey Bud,

Your post is all over the place - I don't really little idea what your'e getting at.


You were training full body 5 x / week?...

I can't tell if you're trying to make deads a lower body exercise or not: You say Deads don't hit your legs personally but then are making deads a "secondary" exercise after leg presses.

This sounds like your'e doing some system other than FT (or are wanting to rearrange FT and do some things that run counter to how I've set FT up).

I think the solution here is to greatly simply your issue: What is your concern in it's simplest form?...

-S

Sorry Scott lol

Okay so I feel reads are mainly a lower body move for me
More so than upper

Yet its a compound, not so much an ISO....

So what's your suggestion for where to put it

---

Hey Bud,

Your post is all over the place - I don't really little idea what your'e getting at.


You were training full body 5 x / week?...

I can't tell if you're trying to make deads a lower body exercise or not: You say Deads don't hit your legs personally but then are making deads a "secondary" exercise after leg presses.

This sounds like your'e doing some system other than FT (or are wanting to rearrange FT and do some things that run counter to how I've set FT up).

I think the solution here is to greatly simply your issue: What is your concern in it's simplest form?...

-S

And yes previous routine was dull body 5x week. And it was time to "reset" going to a lower volume/frequency routine... especially since my next 8 weeks are all over with small trips every 2 weeks or so

[EMPIREMIND]

Here you go!

https://www.instagram.com/p/BMXq0Q0jbfc/...e_training

-S

Tried these yesterday for my pump sets. Did 5's in the hole. These are great. Can't wait to try them for a muscle round. Thank you for sharing this Scott!

[Kag94]

Hey Bud,

Your post is all over the place - I don't really little idea what your'e getting at.


You were training full body 5 x / week?...

I can't tell if you're trying to make deads a lower body exercise or not: You say Deads don't hit your legs personally but then are making deads a "secondary" exercise after leg presses.

This sounds like your'e doing some system other than FT (or are wanting to rearrange FT and do some things that run counter to how I've set FT up).

I think the solution here is to greatly simply your issue: What is your concern in it's simplest form?...

-S

And no I'm actually following the routine to a T other than this one "issue"
I'm rather happy with myself that my add hasn't kicked in

I ran it in the past, actually bought the book when it came out, and over time used various principles.... figured id just KISS ATM since I have other things going on