Help Basic vs turbo

[Powerof2]

Wonder how many people can stick with turbo and still have there legs recover. I'm on my 2nd week and starting to wonder if I will adapt or have to move to 3 day.

My upper body has room to do more work and recover but my legs are tired.

I'm in a growth phase now so calories aren't a issue other than I train at night and my rest day I go low carb 100-150. ( training days 500) today I did what Scott recommended. I added carbs my first meal when I usually wait until my second meal. On other thing I might have to change is I walk on my treadmill for 20 minutes in the morning at 10% incline at 2.7 mph. I wouldn't think this enough to slow my recovery. I could be wrong.

[Powerof2]

Sorry about the multiple post. Not sure what the hell I did.


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[Stewilliams]

I have just began the programme and have started on turbo tier 2, so will be interesting to see whether I encounter any similar issues. I'm very familiar with high intensity, high frequency and low volume training which is why I opted to start here (before Scott rips me apart and feeds me to his dogs)!

I'm following a similar structure in terms of carb intake to yourself. Carbs around 80-100 on non training days and about 400 on training days.

[Altamir]

Hey there! So personally I've been running turbo for a few blasts now and IMO have fairly advanced legs and I am recovering and making some great strides forward.

A little history would help here. Are you legs considered a weak point? or have trouble recovering them in the past? I take it from the the tone of your post this does not seem to be the case. But thought prudent to ask.

For a more programming type questions. What tier are you running? and what kind of pump sets are you doing? Are there a certain day you are having more issues with? Loading? MRs? or just general overall fatigue? How do you have your days spaced out?

All of these could play big factors in recovery. I've had some help in tweaking some of these things. So figured I'd share a bit of knowledge

[phoebeusfenix]

The other question is how long have you been doing FT? The adaptation period to this style of training (for me anyway) was a few blasts before I really felt like my muscles knew what was coming.

For me sleep is #1 on all things recovery wise. If I get shitty sleep everything just stays drained.


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[Powerof2]

The other question is how long have you been doing FT? The adaptation period to this style of training (for me anyway) was a few blasts before I really felt like my muscles knew what was coming.

For me sleep is #1 on all things recovery wise. If I get shitty sleep everything just stays drained.


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My sleep went south last week. Waking up at 3 am. So maybe 5.5 - 6.5 hrs a night This week. I'm hooked it is just shit on my mind and not over training. I'm just about to finish my 2 week so I'm a ways iut from what I was thinking. The body needs time to adjust to new stimulus.


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[Powerof2]

Hey there! So personally I've been running turbo for a few blasts now and IMO have fairly advanced legs and I am recovering and making some great strides forward.

A little history would help here. Are you legs considered a weak point? or have trouble recovering them in the past? I take it from the the tone of your post this does not seem to be the case. But thought prudent to ask.

For a more programming type questions. What tier are you running? and what kind of pump sets are you doing? Are there a certain day you are having more issues with? Loading? MRs? or just general overall fatigue? How do you have your days spaced out?

All of these could play big factors in recovery. I've had some help in tweaking some of these things. So figured I'd share a bit of knowledge

In the past I could do legs 2x a week with more volume. They were sore right up to the day I trains them again. Reps were always above 20 even on squats. So going back to heavy lifting is what I'm thinking is what's getting them.

I have been reading a lot. I see u posts a lot of good stuff. So thanks for ur time brother. Sorry for the long ass post here

I'm running tier 2.

Pump set my first week I did 2 warm up sets then went after it. This week I just went right into pump sets. I added another if I didn't feel pumped.

Issues just on leg days. Overall just don't feel fresh and strong. Today is my mr with focus on legs. If I'm not feeling rested with them tomorrow I'll drop legs out.

Upper body is a different beast for me. I recover fast. I have add some stuff to pump and mr with no issues

Arms? Do u find that they are enough with Scott lays out. Or do u add to it. I could be over thinking things and should keep to his program.

My program is Monday load legs. Wednesday load chest Friday lower mr focus. Saturday upper mr focus.

Calories could be a issue. I'm in a growth phase. Trying something new. Workout days 4500. Calories (205# today) carbs 500 ish/ pro 385/ fats 100. Rest days I drop to 3200. Carbs 130/ pro 440/ fat 100. Need to drop protein and up fats. Maybe up calories on rest day of training day? Weight hasn't gone up in 2 weeks

[Altamir]

In the past I could do legs 2x a week with more volume. They were sore right up to the day I trains them again. Reps were always above 20 even on squats. So going back to heavy lifting is what I'm thinking is what's getting them.

I have been reading a lot. I see u posts a lot of good stuff. So thanks for ur time brother. Sorry for the long ass post here

I'm running tier 2.

Pump set my first week I did 2 warm up sets then went after it. This week I just went right into pump sets. I added another if I didn't feel pumped.

Issues just on leg days. Overall just don't feel fresh and strong. Today is my mr with focus on legs. If I'm not feeling rested with them tomorrow I'll drop legs out.

Upper body is a different beast for me. I recover fast. I have add some stuff to pump and mr with no issues

Arms? Do u find that they are enough with Scott lays out. Or do u add to it. I could be over thinking things and should keep to his program.

My program is Monday load legs. Wednesday load chest Friday lower mr focus. Saturday upper mr focus.

Calories could be a issue. I'm in a growth phase. Trying something new. Workout days 4500. Calories (205# today) carbs 500 ish/ pro 385/ fats 100. Rest days I drop to 3200. Carbs 130/ pro 440/ fat 100. Need to drop protein and up fats. Maybe up calories on rest day of training day? Weight hasn't gone up in 2 weeks

Hey no problem, and your post is not long at all!

The sleep thing is for sure not going to help.

and not to be critical, but honest, you are over thinking things. Try not to add sets to anything. Run the program as is, learn, if something is not working, push harder, hit your pump sets harder, hit your stretches harder. If that doesn't work, then step back and re-evaluate. The objective here is to pour everything you have into one set. It's a skill and it takes time to master it. but it will yield GREAT results. What Scott has laid out for arms is plenty and I've actually found myself getting extremely close to my arms being over trained running turbo. This took time thought. I was not doing this right out of the gate week one. Honestly my first blast was I was thinking "these pump sets are sort of meh for arms" and now I think "oh damn, this is going to fucking hurt sooo bad" It takes time to get from A to B!

You are pretty new to the program, correct? Have you run basic yet? The issue may just be turbo. an You've got your MRs back to back, and that may just be too much to recover from. So that would honestly be my first recommendation. Just run basic and see how your legs respond. Also if your weight hasn't gone up in 2 weeks, time to add more food. For myself the gap between your training and rest days seems about right. Might just need more food overall.

Hope this helps and hope sleep gets buckled down. Let me know if you have any more questions!

[Scott Stevenson]

Wonder how many people can stick with turbo and still have there legs recover. I'm on my 2nd week and starting to wonder if I will adapt or have to move to 3 day.

My upper body has room to do more work and recover but my legs are tired.

I'm in a growth phase now so calories aren't a issue other than I train at night and my rest day I go low carb 100-150. ( training days 500) today I did what Scott recommended. I added carbs my first meal when I usually wait until my second meal. On other thing I might have to change is I walk on my treadmill for 20 minutes in the morning at 10% incline at 2.7 mph. I wouldn't think this enough to slow my recovery. I could be wrong.

Powerof2,

I'll not interrupt the great input your getting here but just mention that there is another option other than Turbo or the Family Man Plan (3x / week): The Basic Version.

-S

[Powerof2]

Hey no problem, and your post is not long at all!

The sleep thing is for sure not going to help.

and not to be critical, but honest, you are over thinking things. Try not to add sets to anything. Run the program as is, learn, if something is not working, push harder, hit your pump sets harder, hit your stretches harder. If that doesn't work, then step back and re-evaluate. The objective here is to pour everything you have into one set. It's a skill and it takes time to master it. but it will yield GREAT results. What Scott has laid out for arms is plenty and I've actually found myself getting extremely close to my arms being over trained running turbo. This took time thought. I was not doing this right out of the gate week one. Honestly my first blast was I was thinking "these pump sets are sort of meh for arms" and now I think "oh damn, this is going to fucking hurt sooo bad" It takes time to get from A to B!

You are pretty new to the program, correct? Have you run basic yet? The issue may just be turbo. an You've got your MRs back to back, and that may just be too much to recover from. So that would honestly be my first recommendation. Just run basic and see how your legs respond. Also if your weight hasn't gone up in 2 weeks, time to add more food. For myself the gap between your training and rest days seems about right. Might just need more food overall.

Hope this helps and hope sleep gets buckled down. Let me know if you have any more questions!

Thanks brother. I'll see how it goes in the next 2 workouts.


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