FT Most Frequently Questions asked here on the Forum

[Scott Stevenson]

FT Most Frequently Questions asked here on integrativebodyuilding.com

NOTE: THE BOOK ANSWERS MOST FREQUENTLY ASKED QUESTIONS ON TRAINING AND DIET ALREADY. PLEASE SEE PAGE 121 onward.


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What Tier and Version should I start with?

Start with Tier I Basic for the 1st week to get the feel of the program, especially if you’re not used to a high frequency regime. Thereafter you will have plenty

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How long should my workout take?

This will depend upon you, but generally 1-2hr. The main factors here will be:
* Warming up. Generally, stronger (and older) people will need a longer warm-up
* Machine availability: You may have to wait
* Fitness: Some folks cam move more rapidly between exercises than others
* HOW HARD / FOCUSED you train: IF YOU ARE REALLY pushing hard, you may need extra time to ensure both psychological and physiological preparation
* How much you put into the Stretching

You can shorten your workout by:
* Picking the right time to train (when less busy
* Moving to the next exercise, doing a warm-up to secure the machine and THEN doing your stretch. E.g., you might finish Thighs, move to your first calf press, do a warm-up set and then use the calf machine to do your thigh stretches.
* Not talking, dilly-dallying, etc. (obviously)

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How can I bring up a weak muscle group using FT?

THIS IS THE FORTE of Fortitude Training - It allows you to customize the training to focus on weaknesses in your physique.

First and foremost, I suggest folks work within the program. You can do this with:

* Exercise Selection and Order
---Adjust exercise order to pre-fatigue the weak muscle groups: DO ISOLATION EXERCISES FIRST for Loading, Pump AND Muscle Round Set Types.
---Find the EXERCISES THAT WORK FOR YOU, where you can tell your annihilating the muscle.
---Finding exercises that may overlap in a way that increases volume for the muscles you want to bring up. (E.g., use a high Incline press for chest to get more anterior delt involved, if those are week. Focus on high rowing exercises to get the posterior delts involved with back training.)
---Train weak muscle groups early in the workout if this means you'll be have greater loading for the given muscle. It’s OK to put Chest before Back on Day 2 and 4.

* Pump sets
—Making the Pump Sets really work for you with things like 5's into the Hole, etc. Go to town on these and make them ridiculously difficult (but still continuous in nature, per the description in the book).

* Stretches
—Really focus on the stretches, going for Extreme or Occlusion stretches on weak muscle groups, holding them for 90 seconds. (Just be SAFE on Extreme stretches of course.)

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MORE ADDED AS NEEDED!!!

-Scott

[StrongAsABull619]

Hey Doc! Looking through the Program and it might be because I've worked the last 8 Days Str8 but, U list Thighs and Quads in the Exercises for said Day...What's the difference???

Thanx in Advance



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[Scott Stevenson]

Hey Doc! Looking through the Program and it might be because I've worked the last 8 Days Str8 but, U list Thighs and Quads in the Exercises for said Day...What's the difference???

Thanx in Advance

Thigh = Muscles of the Thigh: Hamstrings, adductors, Abductors, QUandriceps and (would also include gluteals, too which would be worked with compound exercises that train the thigh).

Quad = m. quadriceps femoris.

-S

[StrongAsABull619]

Thigh = Muscles of the Thigh: Hamstrings, adductors, Abductors, QUandriceps and (would also include gluteals, too which would be worked with compound exercises that train the thigh).

Quad = m. quadriceps femoris.

-S

Got it! thanks for what U do Doc!!


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[Scott Stevenson]

Got it! thanks for what U do Doc!!


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You're welcome!

-S

P.S. I'll probably erase our posts here to keep this thread clean.

[Coffeebean2684]

When using a group of exercises such as thigh, quad, hams and I fail to progress on a set of back squats does the entire grouping of exercises change or just the squats from the grouping? I tried the search option with no luck. If this is already answered somewhere I apologize. Thanks in advance!

[Scott Stevenson]

When using a group of exercises such as thigh, quad, hams and I fail to progress on a set of back squats does the entire grouping of exercises change or just the squats from the grouping? I tried the search option with no luck. If this is already answered somewhere I apologize. Thanks in advance!

That would depend upon how you did on the other exercises and the order of them. (Common sense is your rule here.)

If you did both your isolation exercises before the squats, and progressed substantially on each, but ended up with the same weight x reps on squats, that's progress overall.

If nothing progressed and you come back for a 2nd time and still there's no progress, you can switch out one or more exercises of the grouping and/or change the order you do them. This, though is really up to you and be sure to consider that the lack of progress may simply be b/c it's time for your blast to come to an end, you're not eating enough to grow, and/or there is some other reason your'e not recovering, so changing those things could fix the issue before you drop / swap exercises.



-S

[nordan]

Hi Scott, unfortunately sprained my ankle right in the midst of prep. Obviously it would be sensible not to train lower body. However I am desperate for this not to throw me off track. I have turbo tier 2 day 3 & 4 today and tomorrow then lower load on Tuesday. Been to have it checked out and they said no heavy loading until it dies down which is an absolute bummer as the next 3 sessions are typically heavy in load. For quads and hams I could do leg extensions and some form of hamstring curl.. but what exercises could you suggest I do for Thighs and in what manner? Or do you think I should avoid thighs and hit a double the sets on quads and hams?
I think next week I will reverse the days so that the heavy loading legs comes later in the week as apposed to the first session that way if it does recover more I am in a better position.

[Scott Stevenson]

Hi Scott, unfortunately sprained my ankle right in the midst of prep. Obviously it would be sensible not to train lower body. However I am desperate for this not to throw me off track. I have turbo tier 2 day 3 & 4 today and tomorrow then lower load on Tuesday. Been to have it checked out and they said no heavy loading until it dies down which is an absolute bummer as the next 3 sessions are typically heavy in load. For quads and hams I could do leg extensions and some form of hamstring curl.. but what exercises could you suggest I do for Thighs and in what manner? Or do you think I should avoid thighs and hit a double the sets on quads and hams?
I think next week I will reverse the days so that the heavy loading legs comes later in the week as apposed to the first session that way if it does recover more I am in a better position.

I personally would just try to match the training volume I'm currently doing using open kinetic chain exercises: Knee extensions, ham curls, reverse hypers, russian ham curls, etc.

I might also consider doing unilateral work (lunges, romanian split squats) for the unaffected side and apply the above strategy to make up for what you didn't hit on affected limb.

An issue I'd REALLY consider though is that if you have active swelling in that ankle you could GREATLY worse it by doing this, d/t the increase in blood pressure that will come with training. So, I'd check with the licensed medical professional on what makes sense here, e.g.., a Physician (Orthopaedist), PT, perhaps even a certified athletic training. You might call a PT a physiotherapist where you live.

Good plan on moving things around as you noted, if training is even a go at all.

-S

[nordan]

Both very good suggestions Scott however I am leaning towards option 1 as I don't want any further repercussions down the line.

With option/suggestion 1 how would that work doing MR's ? Say for example my leg Press thigh set consisted of 375kg 6x4 (9 tonne total volume) how would one offset and even get to that doing solely open kinetic chain exercises ? My gyms pretty limited in terms of leg equipment so for the time being ill have leg extension and lying leg Curl at my disposal. I typically use DB lying Ham, SDL's / RDL's, smith squats, leg Press machines etc but all of these are out of the question due to limited ankle stability and pressure that I can subdue too.

Do you think an alternative option instead of training heavy legs is to just focus on upper body ? Jump from tier II up to Tier III? I know calorie output won't be anywhere as near but it'll be as close as it can get. I have two weeks left of tier II.


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