Ok awesome, when incorporating this for load and pump sets, what would rest periods look like? Immediately go to the other side or wait the same prescribed rest time b/w sides for the given muscle group (ie 2:00 for thigh loading, 1:30 upper loading, 1:00 supersets) or somewhere in between where you just go as soon as you feel ready?
For the deeper why, the answer is mixed:
1. My left pec is weaker and smaller due to a pec tear 4 years ago that was never repaired, and taking some time to bring up the differences through hypertrophy training makes me feel better, stronger, and in less pain (I've done it before)
2. You are right, it is definitely a patterning issue as well, but I think this is why the program will fit in great for me. I had a shift problem that was beginning to injure my right hip, so I took some time off and saw some professionals while healing before starting this program. My right oblique and left adductor are not activating well in the squat, and this is causing a pelvic shift and rotation (or this is the current theory that I am working on with my chiro/PT) so here's why I believe FT will help this
- Decreased squat frequency and increased movement variety will help to bring up imbalances and teach all my stabilizers to function while allowing me to stay healthy (I also do have muscular imbalances, about 2lb difference b/w sides as found by a recent DEXA scan, and while this might not be much, its still something to attack and correct)
- When incorporating squats into FT, I can focus more on the eccentric and control of the movement, as opposed to being worried about the weight (in essence I cut my powerlifting training short as I was about to enter a strength/peaking block, and am using this as an opportunity to improve my base and start over when I'm more proficient at the movements)
- Similar to the last point, the rep style of control, continuous movement, and going to technical failure on load sets is more conducive to how I want to lift/rehab, and will have good skill transfer going forward I believe (Dr. Quinn Hennoch, Garrett Blevins, Bryce Lewis and more have recommended tempo squats on the eccentric and concentric to learn the groove of a powerlifting movement and get a good stimulus with lower weights)
- Correcting the squat will also help my bench imbalances, as the lockout problem is stemming from a twisting pattern at the hips and core that is transferring into the T-spine (I filmed this and saw that it is definitely contributing)
- This program actually decreases my workout frequency from 6 days to 4, allowing me 2 extra "recovery days" to go in the gym, roll, stretch, and then repattern my squats with 135-225, rather than trying to add that onto my already long powerlifting workouts and taking away from my strength
I'm also not planning on going exclusively to bilateral movements or anything, just putting them in for my first 1-2 lower body leg workouts while I allow any remaining inflammation in my hip to dissipate before getting into a more stable exercise rotaton
For the deeper why, the answer is mixed:
1. My left pec is weaker and smaller due to a pec tear 4 years ago that was never repaired, and taking some time to bring up the differences through hypertrophy training makes me feel better, stronger, and in less pain (I've done it before)
2. You are right, it is definitely a patterning issue as well, but I think this is why the program will fit in great for me. I had a shift problem that was beginning to injure my right hip, so I took some time off and saw some professionals while healing before starting this program. My right oblique and left adductor are not activating well in the squat, and this is causing a pelvic shift and rotation (or this is the current theory that I am working on with my chiro/PT) so here's why I believe FT will help this
- Decreased squat frequency and increased movement variety will help to bring up imbalances and teach all my stabilizers to function while allowing me to stay healthy (I also do have muscular imbalances, about 2lb difference b/w sides as found by a recent DEXA scan, and while this might not be much, its still something to attack and correct)
- When incorporating squats into FT, I can focus more on the eccentric and control of the movement, as opposed to being worried about the weight (in essence I cut my powerlifting training short as I was about to enter a strength/peaking block, and am using this as an opportunity to improve my base and start over when I'm more proficient at the movements)
- Similar to the last point, the rep style of control, continuous movement, and going to technical failure on load sets is more conducive to how I want to lift/rehab, and will have good skill transfer going forward I believe (Dr. Quinn Hennoch, Garrett Blevins, Bryce Lewis and more have recommended tempo squats on the eccentric and concentric to learn the groove of a powerlifting movement and get a good stimulus with lower weights)
- Correcting the squat will also help my bench imbalances, as the lockout problem is stemming from a twisting pattern at the hips and core that is transferring into the T-spine (I filmed this and saw that it is definitely contributing)
- This program actually decreases my workout frequency from 6 days to 4, allowing me 2 extra "recovery days" to go in the gym, roll, stretch, and then repattern my squats with 135-225, rather than trying to add that onto my already long powerlifting workouts and taking away from my strength
I'm also not planning on going exclusively to bilateral movements or anything, just putting them in for my first 1-2 lower body leg workouts while I allow any remaining inflammation in my hip to dissipate before getting into a more stable exercise rotaton