FT Questions....

[Kabhattacharya]

Why not stay in the 10-12 range?...

(That technique - "just like a widow maker" is standard progressive overload, which is what you'd do with everything in DC, actually, as well as Loading sets in FT. I point that out just in case you hadn't been using that approach in some way...)


I'd not deny yourself the flexibility of changing exercises. In fact, I'd caution against that when it comes to MR's.

After you determine a load that fits the parameters of the MR, you no longer have to use a RM estimate, so the "18-20" is really immaterial. Really, the load for MR's is based on the where the failure point occurs int he MR (see the book), so here, you're just using a bit lighter load.

A better way to conceptualize this would be that you'll pick weights where your failure point is in the 6th set of the MR.



How do you know that that rep range works best for you?... (Best for you in terms of what?...)

As a general note, from your previous post, your rep max estimates don't match well in terms of predicting performacne during higher rep efforts.

For instance, you wrote: "I ended up using 90% to 95% of my 4 to 6 rep max for straight sets of 16, 18, and sometimes even 20 reps"

So, 95% of a 4 rep max on a barbell chest press might be a 6 reps max for most folks.

The point here is that I'd not rely on those RM measurements in your case, really. (You are probably an outlier here b/c you've not trained extensively in the heavy (<6RM) end of the spectrum)



Let me google that for you

I like these: Daisy chain loops for pulling, chins, lifts - IronMind-www.ironmind-store.com



Keep your scapulae retracted during chest movements (don't let your shoulders "slump" forward) and ARCH your upper back.

Prefatigue the chest

Train lighter than you have been

Don't stop short on movements in terms of lock-out / end of the ROM. E.g., on a pec deck, be sure to use a FULL rom - as stretched as is safe and bring the hands to the mid-point of your body,. keeping the scapulae retracted.


I'd use isolation movements for your loading sets and only those pressing movements (machines, or BB - whichever) where you have a great connection with the pecs. Typically these will be machines where the plane of motion converges in the center (more like a fly)



Sure!

-S

Hey Dr Stevenson


Thank you very much for your responses - let me be one of the many to say it's really humbling to have someone at your level take the time out to answer what can at times be juvenile or asinine questions


Understood your points on the load selection - can and will do


Isolation movements for chest on loading sets? Hooo boy - this is going to be a difficult one for me to do - just mentally it's going to be difficult to move away from heavy pressing - but I trust your judgement and will give it a shot in this next blast once this tummy but has worked it's way out of my system


I was suggesting the high reps for pump sets simply based on the fact that I've found with experience straight sets in that rep range actually donjust that help create a crazy pump in the target muscle - although since as the book suggests hitting muscular failure isn't the goal with pump sets I'll add in techniques such as 5s in the hole drop sets 21s etc

For the isolation movements given what I have in my gym I was thinking of variations of cable chest presses with a focus on the hold in the contracted position to really feel the muscle so it would t be a flue nor would it a press in the truest sense it would be something of a flue press - does that approach make sense?

Since my dumbbell a only go upto 55lbs I was also thinking of adding bench bands I picked up from elite fts on dumbbell flye movements to make them mor challenging and the loading more appropriate - and finally I do have a seated converging chest press that maxes out at 100kg - I've already maxed this out at 22 reps with the stack so am thinking of adding bands for extra resistance here as well that's my plan of attack

Will keep the rep range in the 10-12 range as You've suggested - progressive overload has always been a priority for me but sometimes in the past I've gotten overzealous and made jumps too fast and too much of a jump but the moment I knew in the back of my head that I have to hit 15 reps sense would conquer my over zealousness and the increase would be 2.5lbs instead of 10 or 15 - I'll just have to be more disciplined with it

I do rotate exercises for loading and MR I have a selection of 3 I keep for each MR and each Loading movement per blast. The ones that are still going strong at the end of an last are retained for the next blast the ones that are burnt out are done away with and substituted for their respective loading type i.e. In some cases the exercise is still progressing in an MR but has stalled in a loading set so it'll stay in my MR section but be replaced in the loading set selection


When a trainee has come down with a tummy bug as I have and sticking to a diet is difficult simply because keeping the heavier foods down is challenging is it ok to sort of just eat light till you've recovered or would I be risking atrophy since my protein intake will have dropped significantly for a week or two? I know I've read studies where even in the absence of adequate nutrition hypertrophic was exhibited in rodent models


Thanks again for your inputs


Best
Joshua