FT Questions....

[Scott Stevenson]

Hey guys I've done Ft training for about 75% of the last year, about 12 labs gained at the same bw... I can post picks later, or just message you Scott since a question I have pertains to my physique somewhat.

Hey Kag,

Well, I'll discourage you from messaging me with questions that's the p purpose of this DISCUSSION forum, so that I can answer questions that many folks may have. (Of course, I've got multiple ways to be contacted privately (email is preferred), and I really didn't set this board up for private Q and A via PM. )

Figured I would post up my next proposed training split... (I remember the days people would get blasted on IM for a badly set up dc split lmao)

LOL! Well, it may be a bit of old school today...

1. My legs are years ahead of my upper body, so for the lower load days I typically just stick to a ham ISO since my quads are way more developed.

I'll make note for anyone reading this that unless you've reached the ultimate maximal amount of muscle you want ina muscle group, then taking this kind of approach is probably not the way to go for the vast majority of people.

2. I see many members need to drop weight on their later load sets in order to hit their rep targets. Would a static load be best? Since in the book it wants one to leave reps in reserve regardless until the last set... yes something I've been wanting to ask for ages

You'd simply adjust the weight (or not do so) so that you stay within the range for Loading sets or keep to a certain part of that range that:

1.) Lends itself best to that exercise
2.) Fits with how you're progressing over the course of a blast
3.) Keeps reps around where you feel you benefit the most form them in terms of growth, or safety or some other concern.

E.g, If you would rather squat ina the 10-12 range, then you'll need to drop the load if you're using Tier III (and truly pushing on each set).

If by a "static load" you mean keeping the weight the same, this could be best for someone, but might not work for someone else for whom this mean getting <6 reps on the final compound loading set.

(Let's say you like heavy squatting and get 7 reps with 405 on the first of 3 sets using Tier III. Most folks would end up with maybe 4-5 reps on the 3rd set, if that.)


Regarding the below (I'll just summarize):

Adductors lend themselves best to being trained just after thighs, as they're warmed up. (An adductor tweak / niggle can be pretty problematic, so safety here.)

Note above comment on not doing quad iso exercises.

<ERASED COMMENT HERE - disregard>

Lower load A

Squat
Lying leg curl
Smyth calf
Abduction

Upper A

Incline smythe
Db flat

Smyth row
Neutral pulldown

Cable high pull
Reverse pec dec

Lower B

Leg press
Bb rdl
Leg press calf
Machine kickback

Upper B

Hammer incline press
Cable fly

Hammer row
Pulldown

Smyth behind neck press
Db lateral, done facing towards a steep incline

Lower C

Hack squat
Seated leg curl
Hip thrust
Seated calf

Upper C

Bench
Machine fly

Tbar
Behind neck press

Hammer shoulder press
Machine lateral

-S