FT Questions....

[TomRamsay]

I have a remaining question after a lot of reading, regarding pumps sets for legs -

Are the following correct examples for each tier? Specifically Tier 2, which is where I'm not sure, due to the overview sheets not stating a 1:00 rest period.

Tier 1 -
SUPERSET: Thighs > quads or hams > calves (no rest between bodyparts)

Tier 2 -
SUPERSET 1: Thighs > quads > calves (no rest between bodyparts)
rest 1:00
SUPERSET 2: Thighs > hams (no rest between bodyparts)

Tier 3 -
SUPERSET 1: Thighs > quads > calves (no rest between bodyparts)
rest 1:00
SUPERSET 2: Thighs > hams > calves (no rest between bodyparts)

[Altamir]

I have a remaining question after a lot of reading, regarding pumps sets for legs -

Are the following correct examples for each tier? Specifically Tier 2, which is where I'm not sure, due to the overview sheets not stating a 1:00 rest period.

Tier 1 -
SUPERSET: Thighs > quads or hams > calves (no rest between bodyparts)

Tier 2 -
SUPERSET 1: Thighs > quads > calves (no rest between bodyparts)
rest 1:00
SUPERSET 2: Thighs > hams (no rest between bodyparts)

Tier 3 -
SUPERSET 1: Thighs > quads > calves (no rest between bodyparts)
rest 1:00
SUPERSET 2: Thighs > hams > calves (no rest between bodyparts)

Unless I am missing something looks good to me. Don't forget for tiers 2 and 3 you can do hamstrings in your 1st super set, and quads in your 2nd super set. Doesn't have to always be quads in the first super set every time.

[phoebeusfenix]

Unless I am missing something looks good to me. Don't forget for tiers 2 and 3 you can do hamstrings in your 1st super set, and quads in your 2nd super set. Doesn't have to always be quads in the first super set every time.

Whoa....I just realized I have not been super setting these at all. Lol see...2 years in and still learning


Sent from my iPhone using Tapatalk

[Altamir]

Whoa....I just realized I have not been super setting these at all. Lol see...2 years in and still learning


Sent from my iPhone using Tapatalk

You are missing out on a special bit of hell. Prepare to wish you never read this thread. Though I think you are in store from some nice extra leg growth.

[B_Forge]

Sure!

You'd not be the first person to say that after the two MR days in a row, he felt like he needed an entire day of "eating up" or at least a couple cheat meals.


That's a decent peri protocol, but if your kcal are not enough to keep you gaining, then this is where I'd focus nonetheless. If you can eat more in those post-WO meals, I'd do so, esp. after upper MR's. (You might even make that a day when you hit an AYCE buffet or what have you and eat roughly the same thing each time so you can meter this and increase it.The idea would be to keep this meal a very large one, but of a known factor you can vary by adding to and at least not eat less kcal on days your appetite might be low. In other words, it would not be an ad libitum meal, where the kcal would / could actually go down.)


This is good, of course but you want the weight to move up as well. :) (IT's possible you're dropping body fat, so weight isn't the end all / be all of course, but I'd not expect that at 3yr into training and having done FT for a bit now.)

-S

Thanks for this Scott! Noticed a bit of a plateau in strength today during my lower loading session so progress I think is slowing down from my initial jump in strength, so hopefully it us just nutrition related and not nervous system fatigue as I originally was thinking. Will bump up carbs this week post workout for sure and see if that helps!

[Scott Stevenson]

Thanks for this Scott! Noticed a bit of a plateau in strength today during my lower loading session so progress I think is slowing down from my initial jump in strength, so hopefully it us just nutrition related and not nervous system fatigue as I originally was thinking. Will bump up carbs this week post workout for sure and see if that helps!

Right on.

If you need to cruise, then do so, but seeing that weight move is what youre looking for in some way, shape or form.

-S

[732mikee]

Does anyone use the frog hack squat machine for thigh loading sets? There's one at my gym that I never touch, thinking about adding it in.

Not sure if that's the correct name of the machine, its the one is this video.

[Altamir]

Does anyone use the frog hack squat machine for thigh loading sets? There's one at my gym that I never touch, thinking about adding it in.

Not sure if that's the correct name of the machine, its the one is this video.

I'm sure plenty of folks will have a say, but I'll add my 2 cents. Not sure anyone is going to be able to tell you if that's going to be a good thigh loading set for you, except you. If it feels good and natural (no stress on the knees or hips) and feels like it hits your quads and hamstrings equally (or maybe perhaps not if you are looking to slide focus one direction or another), then consider it. It also looks like it would be a good break/rest on your shoulders if you have that issue. If you ask yourself the question, "Why is this is good loading thigh lift for me?" and have a few good answers, chances are it's a good idea. If you're not sure, either it's not a good lift, or you perhaps need to further clarify to yourself what specifically you are looking for in a thigh loading lift.

If you are not sure if it's something you want to fully commit to yet. A strategy I like to use is, first do it as a pump set. See how you connect with it. Did you walk away with a brutal pump or just sore joints? If that works, do it as a MR (if applicable), see how it feels there going heavier. If that seems to go well, add it to your loading rotation.

Hope this helps! Best of luck!

[Scott Stevenson]

Altamir gave you a fantastic answer!

I'd add that exercises you use for Loading sets should be your "go to" mass builders. This implies a few things:

• *Loading* sets - the exercise lends itself to HEAVY loading.
• "Go to" (and this is noted in the book) that these are tried and true exercises for you when it comes to heavy training. So, these would be exercises that you've been doing for a while (and thus can already answer the questions that Altamir noted).

(I think you might find depending on the hip sled machine you have that using those frog squats can feel a bit odd due to the tendency to slip off the hip pad.)

Now, this is not to say that you can't rotate in exercises that are new to you for loading sets. I do this all the time when a new piece arrives at a gym (or I go to a new gym, which just happened here in Tampa). The machines are a leverage squat and a hack squat, but pieces I've never used. But, I've been doing hack squats and leverage squats for decades. (I also tried this out first during a cruise that coincided with the opening of the gym.)

So, keep in mind that you've got pump set and MR's to do as well. Those "frog squats" immediately jump out as candidates for pump sets and MRs to me. (The are also a nice choice for Pump sets b/c you can do those and then do calves on the same machine during the super setted pump sets. )

-S

[732mikee]

Thanks Altamir and Scott for both of your replies, I appreciate it.

I guess you made me think a bit more about the why aspect... which I need to do more of in terms of laying out my training. Adding them into pump / MR sets seems like a great idea to get a feel for it before adding them in as a loading set. Will try them out after this cruise.