(01-11-2017, 12:30 AM)B_Forge Wrote: Quick question for Scott or any FT veterans. How does one go about autoregulating training days with FT? For example, for me I struggle with sleep some nights getting around 7 instead of 8 or more which would be more optimal from a recovery perspective.

If I have a poor sleep the night before a training day, would it be best to perform a tier 1 MR day instead of a planned loading day to decrease the CNS stress of that session? Or are they about equal in that regards? Or in that situation would it be best to take the day off of training entirely and train the following day?

Obviously addressing the sleep is paramount and I'm working on it!

(01-11-2017, 10:34 PM)morpheus2112 Wrote: Hi guys, another quick question regarding the 3 day routine. I did not find an answer to this in the ebook.
Below the routine sheet of the 3-day plan, it says:
**Tier II: Do greater # of sets for back thickness / width as needed.

Can you guys comment on this ? Is this for Pump sets, MR or Loading sets ? Or every set type?
And what is you experience with it? Have you added a specific number of sets every time you are on tier II ?

Kind regards

(01-12-2017, 01:17 AM)Scott Stevenson Wrote: The notes next to each symbol (^, **,‡, etc.) in the Legend refer specifically to the part of the Overview sheet where that symbol is found.

For example, where you see "^" in the Overview sheet, you would refer to the Legend below where it says, "^ You choice to do a....." for more information as to how to carry out that part of the workout.

The notes in the legend apply where the matching symbol is found in the Overview sheet.



-S

(01-12-2017, 01:36 AM)morpheus2112 Wrote: Hi Scott, thank you for answering. I know what the legend means but the 2 star symbol ** is explained in the legend but not used in the routine sheet itself on page 127. But i think this means i can ignore it regarding the, 3 day plan right? Because on page 103, the 4day basic version i see the symbol next to the Muscle rounds for Back.
Kind regards

(01-11-2017, 12:44 AM)Scott Stevenson Wrote: The notion is to "auto" regulate. That means only you can answer it.

I'd seek out a way to improve your sleep, perhaps by setting aside more time to sleep or using a sleep aid.

Lastly, I think you're probably overthinking this. I can't think of any bodybuilder who was determined overall who would bat an eye at what to do when / if he has was just an hour shy of a full nights sleep.

If you were at the emergency room and got 2 hr of crappy sleep, then taking the day off would definitely be a reasonable solution, or perhaps if you chronically only get 4hr sleep and on one particular day you are just totally beat it would make sense to drop down a Tier.

I'm not you and perhaps that one hour of missed sleep is entirely disruptive, my perspective, as someone who's gone years training in the middle of the night or at 4AM, which chronically sleep deprived, b/c it was this or nothing is that an hour of missed sleep here and there is just a common inconvenience of life and can easily be made up the next night or even with a nap later that day if one's crafty about it.

-S

(01-12-2017, 11:36 AM)B_Forge Wrote: Yes you are right. Definitely overthinking it, as that is something I tend to do, and just need to suck it up and train hard. Ended up doing my loading session yesterday and PR'd almost every exercise I did lol. I do notice a difference in my recovery with less sleep obviously, but overanalyzing it definitely does not help and it's not a substantial difference. Will continue to work on it, but your right in that I should not let it disrupt my training and progression.

Thanks guys!

(01-13-2017, 01:42 AM)Scott Stevenson Wrote: Right on, man. (Congrats on the good session. I find that that sometimes happens when I'm feeling less than 100% - that it kind of switches in the high gear to get it done.)

So, yes, very important idea to keep recovery in mind, but I'd not sweat an hour or so here and there.

-S

(01-13-2017, 02:09 AM)B_Forge Wrote: Thanks Scott. I know you have spoke in other threads about the use of the True Nutrition Sleep Aid to help. It's quite expensive for me to ship it to Canada, so i'm just wondering if you have any other recommendations for sleep aids and ingredients that would help, especially with staying asleep for longer periods of time, as I tend to wake up very early. I currently take magnesium and zinc before bed, as well as Ashwaghanda if i'm feeling beat up after a hard training session. I've taken Valerian on and off as well before bed.

Thanks for your time!