FT Questions....

[Scott Stevenson]

I've read the book numerous times but I'm still a little confused with the zig-zagging process.

Ie I am on tier 1 and did upper load today thus meaning 2 sets for back. I did hammer strength rows and then Wg Chins, so 2 sets total. Is this correct or should it be one set of rows to one set of Wg Chins and then back to rows meaning 2 sets of the initial movement?

What you did was correct. You can order width before thickness or vice versa. Dealer's choice.

Another example may be tier 2 chest load so 3 sets. Do I do press, flyes, cables meaning 3 sets or press, flyes (repeat press and flies to result in initial lift being completed 3 times)

Tier II Chest Loading calls for 2 sets, so you'd do 1 set of a compound exercise and 1 set of an isolation exercise.

However, the same here would apply : You are choosing your go to exercises that lend themselves well to training in the 6-12 rep range and target the intended muscle.

However, you seem to be wanting to do three exercises (I can't tell from how it's written above) and I'd not suggest that, mainly for practical reasons (too many exercises to warm up on and stuff to commandeer in the gym).

For Tier II Back, you would do 3 sets, but I'd put TWO exercises (one width and 1 thickness) and set this up so that your target your relative weakness (thickness or width) during these loading sets, considering all three rotations you'll move through.

Apart from that everything else makes sense and I'm sure I'm really going to enjoy this program.

Many thanks.

You're welcome!

So, the bottom lines here:

You don't "truly" zig zag when there are only 2 sets (as only do 1 set of each of the two exercises you've chosen)

When doing 3 - 4 Loading sets, still used 2 exercises: Pick them per the above, and structure them (order, number of each) as needed to bring up your physique.

-S