Mountain Dog Training to Fortitude Training

[Lisabikinifit]

Hi y´all!

I will be competing this sunday and after taking it easy the week after, I want to switch to Fortitude Training! I used Scott´s BYOBBC-book to do this prep myself. I learnt a lot by coaching myself and loved it! I feel like the book is a must-have for any bodybuilder :-)


I currently do Mountain Dog training style, training 6 times a week.
Sunday: Legs (base-workout)
Monday: Chest/Shoulder (base-workout)
Tuesday: Back (base-workout)
Wednesday: Rest
Thursday: Legs (pump-workout)
Friday: Chest/Shoulder (pump-workout)
Saturday: Back (pump-workout)

I am a bikini fitness athlete, going into the off-season I want to focus on glute gains of course ahaha

Do you have any advice how to tackle this transition? I already have read the Fortitude Training ebook and decided to switch up my training first before I switch up my diet.

Much love,

Lisa

[Lisabikinifit]

I want to start on the basic version tier I
This is what I have worked out myself, any feedback is appreciated!

Day 1
- Barbell Sumo Squats
- Small Stance Leg Press
- Glute Ham Raise (?)
- Standing Calf Raises
- Chest Press Machine / Seated Cable Row
- Lateral Dumbbell Raise / Cable Crunch
- Dumbbell Hammer Curl / Tricep Pushdown

Day 2
- Pulldown
- (Incline) Dumbbell Press
- Military Press
- Glute Bridge
- Dumbbell RDL
- Seated Calf Raise

Day 3
- Sumo Deads
- Leg Extension
- Leg Curls
- Standing Calf Raises
- Cable Curls / Overhead Tricep Extensions

Day 4
- Pendlay Row
- Lat Pulldown
- Pec Deck
- Overhead Dumbbell Press
- Total Abdominal

What do you guys think..?

[Scott Stevenson]

Hey Lisa,

Some quick thoughts:

You'll need to have a three rotation exercise selection for the Loading Sets (Day 1 and 2). You'll want to then couple those exercises in a way that makes sense for you gym / equipment availability. (I've posted a few times on this here).

For instance, if you want to do sumo squats, then commandeering the leg press and a glute ham raise might be tough.

OTOH, you could do the squat, and then drop the load down to do a Barbell HACK squat and follow that with a BB stiff-legged dead lift. (Or even put the SLDL first, as the weight might be intermediate to the squat and hack squat.)

I'd not do (sumo) deads for a MR - just a low back safety issue as form tends to fail there with rounding of the low back, which is asking for nasty injury.

----

I think you can probably just go right into Tier I from the MD program and adjust Tier as necessary.

-S

[Lisabikinifit]

Hey Lisa,

Some quick thoughts:

You'll need to have a three rotation exercise selection for the Loading Sets (Day 1 and 2). You'll want to then couple those exercises in a way that makes sense for you gym / equipment availability. (I've posted a few times on this here).

For instance, if you want to do sumo squats, then commandeering the leg press and a glute ham raise might be tough.

OTOH, you could do the squat, and then drop the load down to do a Barbell HACK squat and follow that with a BB stiff-legged dead lift. (Or even put the SLDL first, as the weight might be intermediate to the squat and hack squat.)

I'd not do (sumo) deads for a MR - just a low back safety issue as form tends to fail there with rounding of the low back, which is asking for nasty injury.

----

I think you can probably just go right into Tier I from the MD program and adjust Tier as necessary.

-S

Thank you so much for your quick reply Scott! I can´t wait to dig into FT

I´m going to read through the forum to find out more about which exercises would make sense and I will post my updated version on here

[Lisabikinifit]

Okay so I read through the forum and the book once again. Went back in and rewrote the training, I tried my best!
I hope someone is willing to give me back some advice here! I know MR can vary ;-)

https://imgur.com/PiH5cfQ

[Scott Stevenson]

Okay so I read through the forum and the book once again. Went back in and rewrote the training, I tried my best!
I hope someone is willing to give me back some advice here! I know MR can vary ;-)

https://imgur.com/PiH5cfQ

He Lisa,

You're not likely to get someone to give much feedback in this manner. (You've basically plopped down a whole outline and asked someone to play 20 questions with you, so to speak. Aside from wanting to more glute size, which you seem to have a handle on, its hard to tell what your concerns are...)

Better approach would be to ask specific questions about what you've come up with or things you're unsure of.

-S