Just started...looking for critique - Printable Version +- Integrative Bodybuilding (http://drscottstevenson.com/forum) +-- Forum: Fortitude Training - The Forum (http://drscottstevenson.com/forum/forum-53.html) +--- Forum: Fortitude Training™ - Program Info, Basics, Testimonals (http://drscottstevenson.com/forum/forum-54.html) +--- Thread: Just started...looking for critique (/thread-592.html) |
Just started...looking for critique - ccohen - 04-08-2016 Hi, I'm new to the board but long time meathead and competitor. Ive always been a fan and believer in low volume high intensity and frequency when possible. I respect Dr. Scott's work in the field/ industry and was excited to implement this programming and love the science its backed by. I just competed last weekend and have been gearing up for about a month to embark on this new training style once the show was over. I took about 6 days off Then started here.... Basic Tier 1 Day 1 UB load/LB pump A1 Incline cable fly A2 Low incline BB B1 Decline DB pullover B2 Hammer strength chest supported row seated DB press 11 reps lying leg curl 28 reps leg press 25 reps Calf Day off Day 2 LB Load/UB pump GHG x8 reps Spin bike 30 secs maximal tension (dont ask, 8 knee surgeries no cartilage) Leg press 14 reps (too light) adductor calf A1 incline machine press 23 reps A2 Hammer Strength lat 24 reps B1 side laterals 23 reps B2 hanging abs 24 reps C1 low cable bicep curl 26 reps C2 rope pushdowns 29 reps Some thoughts I have thus far: 1-I'm EXTREMELY surprised how this gets the heart rate up. I have heard Dr. Scott talk about that component but did not believe it. I train very fast normally and most partners can't keep up. 2-I get a pretty amazing total body pump 3-I feel like it hit it hard, but don't feel trashed afterwards 4-I want to go to tier 2 but I will give this at least a week or so. I definitely could use some extra recovery from the 20 weeks of prep I just had!! I'd love to hear if this template looks good so far. Thanks! RE: Just started...looking for critique - Scott Stevenson - 04-08-2016 Gonna let some of the esteemed board members have a shot here. I'll just note that you might want to mention a bit more detail (why and which exercises) you have planned for Loading Sets. (Much of the programmatic, repetitive structure is found there.) -S RE: Just started...looking for critique - ccohen - 04-08-2016 Here are my proposed exercises of choice. Generally, I need work on my upper chest/chest, arms, and hamstrings. LB Load A B C Thigh Leg press Squat Trap Deads Quad Spin bike Front squat Bulgarian split squat Hamstrings GHG seated curls lying curls Adductor machine Calf Standing Donkey standing UB Pump A1 Chest (cables, fly machine, incline Hammer, flat hammer, push ups rings) A2 back (hammer pulldown, pulldown, seated hammer row) B1 Shoulder (db press, side laterals, rear delts) B2 abs (leg raises) C1 Bi (low cable single or double arm curl, preacher machine) C2 Tri (rope, ez bar pushdown, dips) UB Load A B C Chest Iso Low incline Cables DB flye w/band machine flye Chest Compound Incline BB Low incline DB Flat DB or BB Back thick deads Bb rows T bar row Back width Hammer pulldown Pull ups Pull down variations Delts Behind neck press DB press Seated military LB Pump Hamstring (seated or lying curls) Thigh (squats, leg press, walking lunges) Calf standing RE: Just started...looking for critique - Altamir - 04-09-2016 Hey welcome aboard! Overall things look pretty good! I can't really comment on the spin bike or knees issues. Though I'm sure they are a major pain for you. Looks like you are trying to do hamstring and quad stuff first and then thigh stuff last to help out? I think that's a great idea. As far as your lifts go, the two that really stick out to me to think about is Front Squats for Quads Loading, and lunges for thigh pump. If that is your ONLY option I imagine front squats could work, but personally that's a little bit too much of a compound lift for quad isolation (or maybe I'm just a wienie). Reason you may want to give walking lunges another look is that there is going to be zero occlusion effect as you work, since you'll be walking, the muscle will be under stress, and then not under stress. I'd focus your pump lifts more towards lifts that you can not only sustain continuously to failure, but also past failure. As far as your program, for tier 1 looks like you've got a chest isolation lift in there, should be one compound lift only. (See page 134 in the book) As you get accustomed and acclimated to the program, I'd suggest start to extend and play with your pump sets more. I have a few body parts that respond very well to just straight sets but for the most part I get a lot more out of adding partials, tempo changes, iso holds, etc etc to extend the set. It's fun, painful, and productive. Looking good so far! Let me know if you have any questions! |