(09-16-2015, 02:07 AM)Pumped340 Wrote: I do something similar, and got the go-ahead, though in my case my MR exercises are many of the loading exercises from the previous week. This way you get the same amount of variability in exercises but they're being spaced 1.5 weeks apart instead of just half a week apart.

(09-16-2015, 02:22 AM)RyanM Wrote: Cool, thanks. It seems like we have some flexibility in how we choose the muscle round exercises each week and just wanted to see if I'm thinking about this the way Scott intended.

(09-18-2015, 02:14 AM)Pumped340 Wrote: Hey Scott, as promised I got some blood work. While I did start splitting up my TRT the dose was the same so the main changes that occurred were from diet mostly and training to some degree. Training in the sense that maybe there was a more cardio-like effect from the higher reps but then again I was previously training 5-6 days per week vs only 3 days per week now. Diet wise I went from a more mixed / carb heavy diet (but also lower calorie since I was only a couple months out from dieting) to an FT diet of carb focused on workout days and <100g of carbs on most off days and therefore more fats such as EVOO, avocado, nuts, peanut butter and eggs. Total fat on those days were usually 130-170 (previous was 50-80g on most days)

Before:

Cholesterol, Total: 184 (125-200 mg/dL)
HDL Cholesterol: 56 (> 40 mg/dL)
Cholesterol/HDL: 3.3 (< 5.0)
LDL Cholesterol: 112 (<130 mg/dL)
Triglycerides: 81 (<150 mg/dL)
Non-HDL Cholesterol: 128 (30 more than LDL target)




Current:

Cholesterol, Total: 164 (125-200 mg/dL)
HDL Cholesterol: 66 (> 40 mg/dL)
Cholesterol/HDL: 2.5 (< 5.0)
LDL Cholesterol: 85 (<130 mg/dL)
Triglycerides: 67 (<150 mg/dL)
Non-HDL Cholesterol: 96 (30 more than LDL target)

(09-18-2015, 11:20 AM)Pumped340 Wrote: I thought so as well. There were 6 weeks in between, but the changes were only implemented for the last 4 weeks. We can't be completely sure with just my own example but with such a noticeable change so quickly I'd say it's likely due to the increase in healthy fats (and decrease in carbs), with maybe some cardio effect occurring from FT.

I went with the 3x/week because I knew I would make myself go as often as I set up to go, which sounds good, but we just began clinic and hospital blocks, as well as the full course load and I have a night job (which everyone tells me I'm crazy for having ). I figured the extra rest/recovery/sleep would provide better results and allow me to not let lifting get in the way of my career responsibilities.

Having said that, in my next blast I plan on going up to turbo tier 2 in the last 3 weeks in which case I will force 4 days per week for that period and see how it goes.

(09-27-2015, 10:58 AM)marcheoucreve Wrote: Hi Guys,

I would know how much time does a FT training session takes for you?

I am currently in the "three day a week program" - third Tier and a workout takes me about 2 hours, with proper warm-up and stretching.

For example this week :

- Tuesday (upper load and lower pump ) : about 1 hour and 45 minutes
- Thursday (lower load and upper pump ) : 2 hours and I haven't been able to do the last superset (arms) because of the gym closure
- Saturday (muscle round) : 2hours and 10 minutes

Is this normal or am I too slow?

Thanks

(09-27-2015, 11:20 AM)Pumped340 Wrote: I've only gone up to Tier II so far but that takes me 70-80 minutes most of the time so if you're including warming up and stretching I'd say that seems about right.

(09-27-2015, 11:58 PM)Scott Stevenson Wrote: That's not far off, depending as well on how strong you are, too, which will (for most) dictate how many warm-ups you need to do. If your'e going to 12 plates / side on a leg press, then you might need to warm up with 3, 6, 8, and 10 plates / side (and perhaps some knee extensions, etc.).

A time saver for you:

After finishing the training for a muscle (group), move quickly to the next exercise for the next muscle group, secure the machine and get your first warm-up set in. THEN do your stretch for the muscle group, either at that station (e.g., ham stretch with your leg on a calf press machine) or elsewhere, but leaving your stuff - belt, wraps, etc. on the machine you'll be using. This would look something like this:

Finish training Back with Back Width MR.
Move to chest machine and do 1st warm-up.
Stretch 1 Lat (if doing Unilateral lat stretch
Next chest warm-up
Stretch other Lat.
Last chest warm-up
Chest MR.

-S

(09-28-2015, 02:52 AM)marcheoucreve Wrote: Hi Scott,

Thank you for the response.

Quote:That's a lot good tips and I will organize my next workout with your advises.

I'm not strong at all but I do need proper warm-up (few sets) to really feel and prepare the muscle for the assault, in order to give my best on the exercise.

Before your program, I never have stretched other muscles groups than legs.

I really appeciate the sensation and benefice of stretching so I really put emphasis of those.

I don't know why, but I believed that the muscle group should be stretched IMMEDIATLY (without pause) after the last working set

Quote:So with your instuctions I will be able to gain a few minutes, here and there.

Your reply reassure me, cause by dint of hearing and reading over the web that "workout should be short..., we need to excercise like sprinters..., ect" I told me : am I on the wrong path? Am I doing things the wrong way?

I love the program so far

(09-28-2015, 05:34 AM)Pumped340 Wrote: While I didn't think it would make or break anything, I too thought the idea was to go into occlusion and extreme stretches as fast as possible to keep the maximum amount of blood possible in the muscle. Not that that always happened lol but man the burn is far more intense when you do go right into it.