David Henry

[Altamir]

This is part of the Secret sauce, yes.

An it is brutal, for sure.

I basically have folk do three whole body work-out in a row with now carbs during the period. The workouts are FT-based and not high volume per se, but the total volume (without carbs), in an already somewhat depleted state (d/t the dieting process - this will vary depending on a persons diet as the go into the show), works really well to create a super compensatory effect.

I trialled this years ago myself when using FT to diet down. I have done literally hundreds of peak week mock / practice and actual runs before shows over the years to fine tune my system (not to mention those with clients). This was a way to "dance with the one who brung ya" in terms of training and also create a reasonable depletion / super compensatory effect.

I found that I had to increase my carbs when loading by > 500g compare to my DC training days, in part b/c of the nature of the FT training I think (impact upon glycogen levels and glycogen storage capability) and the depletion protocol itself, too. All in all, it works pretty well.

-S

Sounds horrible effective. 3 full body days in a row? Do you get a T-shirt afterwards saying you survived it? and I have zero doubt about the drastic increase in carbs. Just doing FT by itself has allowed me to really push carbs up incredibly high.

Really appreciate this little glimpse into the trenches and best of luck to Dave and you at the O!

[Scott Stevenson]

That had to be fun the time you had working with him LOL!

Yes, for sure. He's talked about that first time we worked together and (I'd forgotten this) he went form about 220 to >280.

THAT was fun! (I didn't have to suffer through all the food he was putting down.)

Sounds horrible effective. 3 full body days in a row? Do you get a T-shirt afterwards saying you survived it? and I have zero doubt about the drastic increase in carbs. Just doing FT by itself has allowed me to really push carbs up incredibly high.

Really appreciate this little glimpse into the trenches and best of luck to Dave and you at the O!

Thanks, man.

Well the total volume was not terribly high really - just spread out so as to not blow him out of the water or remain fully depleted for very long. It is pretty tough. (i've done that workout dozens and dozens of times. I make sure I've experienced I possibly can before suggesting someone else give it a shot. Helps in a variety of ways.)

Thanks for the well wishes. This is gonna be a lot fun, too!

-S

[samuelbreezey]

Great work Scott!

David looked great, his back for me is one of my favourite body parts of his.

I've talked to Jordan a few times, great guy! Very knowledgable and informative and likes to help others just like you Scott by setting up this forum and helping others, so thank you.

THAT was fun! (I didn't have to suffer through all the food he was putting down.)

I bet he can sure eat!!

Thanks, man. I think so, too. I'm getting a little bit better with self-promotion year by year... (I still suck, but getting better!!!)

Yes, keep hitting them forums & podcasts I see you have an Instagram profile now? This could be a great way to promote the book IMO.

- Breeze

[Scott Stevenson]

Great work Scott!

David looked great, his back for me is one of my favourite body parts of his.

His back is ridonkulous!!! One of the best in the biz, IMO.

I've talked to Jordan a few times, great guy! Very knowledgable and informative and likes to help others just like you Scott by setting up this forum and helping others, so thank you.

Yeah, love that guy.

I bet he can sure eat!!

Incredible ability to force things down. I really think this is what has set him above others in that he's willing to approach meals like workouts - with a no stop attitude.

Yes, keep hitting them forums & podcasts I see you have an Instagram profile now? This could be a great way to promote the book IMO.

- Breeze

Yeah, I've had that for a while, but don't think I've posted a single thing there. I need to step that up, you're right.

(It's simply that the level of info. conveyed on IG - just pictures and meme type info. is at the other end of the spectrum in terms of depth and quantity of info. that I prefer to make the MO of my internet contributions. But, if some IG "grunting" turns folks in the direction of "greater" conversations, then that's good. (THANKS for the tip / reminder!)

-S

[samuelbreezey]

His back is ridonkulous!!! One of the best in the biz, IMO.

Yes I totally agree!! I mean come on this is ridiculous...

Yeah, I've had that for a while, but don't think I've posted a single thing there. I need to step that up, you're right.

(It's simply that the level of info. conveyed on IG - just pictures and meme type info. is at the other end of the spectrum in terms of depth and quantity of info. that I prefer to make the MO of my internet contributions. But, if some IG "grunting" turns folks in the direction of "greater" conversations, then that's good. (THANKS for the tip / reminder!)

Yeah IMO Instagram would be a great platform for you. David's posts get a ridiculous amount of likes so by having him mentioning your account will increase your exposure. You could then link the ebook to your profile and then post regular videos. The good thing with videos on Insta is that they are limited to 15 seconds or so, so it's kind of like a teaser teasing people into wanting to find out more about FT.

I hope this helps ya buddy


- Breeze

[Scott Stevenson]

Yes I totally agree!! I mean come on this is ridiculous...

Yep - CRAZY!!!

Yeah IMO Instagram would be a great platform for you. David's posts get a ridiculous amount of likes so by having him mentioning your account will increase your exposure. You could then link the ebook to your profile and then post regular videos. The good thing with videos on Insta is that they are limited to 15 seconds or so, so it's kind of like a teaser teasing people into wanting to find out more about FT.

I hope this helps ya buddy


- Breeze

Yes, I need to set this up with IFTT.com and simply start posting vids to IG (and then have them disseminated to the other social media sites).

I still resist the instant gratification nature of IG. FT is really, a thinking man's program and I cringe at an influx of folks asking me questions that are answered in the book... LOLOLOL

You are right, though. (My phone of course is set up to automatically slice out 15s clips, as I think most are.)



-S

[EllisV]

Completely forgot i started this thread lol. Scott in your opinion what pros past and present do you think will/would have improved there physique with FT? Dorian, Cutler, Heath? all have very different styles, I guess the easy answer would be Yates but I am mainly directing this at the volume guys with no HIT/DC past that frustrate you to know how much better they could be?

[Scott Stevenson]

Completely forgot i started this thread lol. Scott in your opinion what pros past and present do you think will/would have improved there physique with FT? Dorian, Cutler, Heath? all have very different styles, I guess the easy answer would be Yates but I am mainly directing this at the volume guys with no HIT/DC past that frustrate you to know how much better they could be?

Good question.

Actually, it's not frustrating at all, TBH.

So, I've planned a article or perhaps a youtube video blog on this, but I think that those folks who are responders - most high level BB'ers - would be those least likely to improve with an FT approach, generally speaking, with the exception of bringing up weak muscle groups. So, it's hard to say. I think the guys who spent their entire careers as volume trainees (and who responded well to it overall, given that they ARE pros), but never tried another approach, and lingered as a 2nd / 3rd Tier Pro, might be the ones who would respond the best.

The main reasoning is this (highly summarized):

• Those who grow the best are those who have the greatest response in terms of growth factors that call satellite cells into action.

• Satellite cell proliferation and differentiation, with eventual donation of nuclear material, is vital for muscle growth (both hypertrophy and hyperplasia). In the case of hypertrophy, this is a matter of maintaining myonuclear domain size (nuclei / cell volume).

• The above process or increasing nuclei # is a semi-permanent one, meaning that it's not likely to rapidly recede once set in motion / established.

• Thus the responders can "get away" with infrequent training because they more easily set this vitally important satellite cell process in motion, such that the longer intervals between workouts isn't detrimental. OTOH, those who respond less, may need to more frequently stimulate satellite cell activity to bring about gains.

So, the bottom line answer is that most Pros, given enough time, because of these satellite cell-mediated processes, will achieve superior muscle six without a higher frequency approach, whereas your average trainee may need the higher frequency to bring about the ultrastructural cellular changes that are mandatory for hypertrophy (and hyperplasia, perhaps).



-Scott

[Altamir]

Great response Scott and makes perfect sense.

But on a similar vain though, do you think there is a good argument to be made for simply the metabolic demand that FT places on a trainee. That just training with FT allows you eat more calories, and eat more carbs, that in itself gives it an edge and certainly could be a "plateau buster" even for some of the more advanced level body builders out there?

[Scott Stevenson]

Great response Scott and makes perfect sense.

But on a similar vain though, do you think there is a good argument to be made for simply the metabolic demand that FT places on a trainee. That just training with FT allows you eat more calories, and eat more carbs, that in itself gives it an edge and certainly could be a "plateau buster" even for some of the more advanced level body builders out there?

For sure!

I think it could be a plateau buster for that reason and simply b/c it would be a change of pace - simply another effective way to train that that person (the IFBB Pro) might not have exploited.

This brings up some important point: Not all IFBB Pros are created equal and what they've done to get to the Pro ranks varies. TO answer Ellis' question about which Pros, I'd need to know / see what they are doing right now / have done in terms of training and supplementation, as well.

Some may not simply be set up mentally or otherwise for a program like FT (especially if set in their ways, so to speak).

Others may have already played every "trump card" in terms of supplementation and be largely maxed out for that reason.

OTOH, a trainee who doesn't do well with lots of cardio and has a hard time dieting might do well with FT if they really love to be in the gym, lifting weights.

So, it's hard know really and unfortunately, what the "pros" do per the magazines is total BS as far as training. (I've just seen this too many times where a generic program is put forth that doesn't at all match what the trainee does, even if the article is about that persons' training style. Best example I know of is the Flex article on Dave Henry - don't even look at it!!! LOL)

-S