(02-23-2016, 10:22 AM)AgoSte Wrote: Hi Scott and hi everyone!! New here. Being a lover of these types of training I decided to do a deeper research on this and finally purchased the eBook. Really enjoyed it. Now I'm ready to rock, but I have some questions... The most important: when it's written "muscle rounds or pump" on turbo version (but also in basic) does it mean I have to do only either MR either pump? It's the only thing that doesn't make very much sense to me, since every major muscle group is trained with MR and only biceps and couples of other minors are trained with pump.. I don't think there is one who would skip all the major groups for training just biceps... Am I missing something?

(02-23-2016, 12:36 PM)Scott Stevenson Wrote: Welcome and thanks for buying the book!

Under the Column for Sets, where is says "P" you do a Pump set. Where it says MR, you do a Muscle Round.

(I don't follow your 2nd to last sentence above. )

-S

(02-25-2016, 05:00 AM)AgoSte Wrote: Actually you answered almost it all. But, let's take basic version, tier I, day 3. It says "do muscle rounds (or pump sets) ONLY". Does that mean that for leg I have to do either the 1xMR for thighs, either 1xP for quads or 1xP for hams?

S.

(02-25-2016, 05:30 AM)AgoSte Wrote: And why volume for leg is equal on day 3 of basic tier II and III?

(02-25-2016, 08:09 AM)Scott Stevenson Wrote: That means:

For thighs, where is says "1 x MR" you would do 1 Muscle round for a thigh movement.

For quads, where is says "1 x P," you would do 1 Pump set for a quad movement.

For Hams, where is says "1 x P," you would 1 Pump set for a hamstring movement.


Tier III adds a Muscle Round set for Calves and you're also adding a MR for forearms, so that day's volume for lower body and overall is a bit higher.

From a microscopic viewpoint, looking simply at "thigh," quad and ham exercises, an FT trainee can vary the relative stress in Tier II vs. III simply by choice of exercises, e.g., using smith sissy hack squats vs. knee extensions and SLDL's as a ham exercise vs. a prone hamstring curl. Doing a smith squat MR and a hack squat MR vs. doing MR's on two leg presses can dramatically change the stress of the workout and (which would be chosen on the fly depending on the person's self-perceived recovery status).

From a weekly volume standpoint, the volume across the Loading and Pump sets differs between Tier II vs. III (for thigh, quad and ham movements) and this "accumulates" over the week, as anyone who has done FT (esp. who has not done a high frequency program before) can tell you.

If someone wants to do something other than what's set up in the Volume Tiers, I think this totally makes sense, but (as I've said a few times in this thread, I think), I suggest folks at least give the volume Tiers as set up generically (in the Overview sheets) a few runs, as this provides a basis for understanding from personal experience what someone can handle.

One can also change volume Tiers mid-week, too. (Doing this is addressed in the FAQs in the book.)

Over time, one will adapt to the program and then it's much easier to find a personal settling point (that could mean mixing volume Tiers or creating a personal hybrid) that's not confounded by a training effect. What seemed like too much when you start FT may not necessarily be after a few blasts. (On the other hand, you may learn to train harder than before and need to do LESS, too.)

It's also nice to be able to compare notes with other FT trainees if everyone has travelled the same path (standard volume Tiers) at least a couple times.

So, the Volume Tiers are set out provide a certain amount of structure, but I really encourage folks to first of all train as HARD as they safely can and then focus on exercise selection and ordering, etc. before "resorting" to training volume manipulations (as this obfuscates the learning of the nuances of exercise selection, order, etc.).

In other words, while on paper, the number of MR's for Thighs, quads and hams are the same in volume Tier II vs. III (on Day 3), the difference in training volume earlier in the week minimizes this over the long haul. If, after a few blasts, and learning to carefully pick exercises based on your recovery levels, then I'm all for someone personalizing a Volume Tier.

(Heck, it's fine by me if someone just picks n' chooses what they like from FT - I just want folks to make progress and enjoy training. )

-Scott

(02-25-2016, 10:45 PM)AgoSte Wrote: Thanks for the answer. So I got it right. That's what I did. Also for the volume I noticed quad volume is pretty high anyway so...

Great training, really. It's probably (I'll know it at the end of the blast) the best training I've ever done.

(02-27-2016, 02:39 AM)sr95 Wrote: 1. DC or FT?