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