08-13-2017, 09:28 AM
I've just purchased the ebook and am interested I trying to implement FT. I may be over thinking things but I am curious to get some people's thoughts on switching since FT is a WORLD away from what I've been doing the last year. But I really need to add some size and fullness and I don't feel like my last off season added much (or rather it was effective but not optimal as I feel I could have made more gains as in 6 months I only added 3lbs of stage weight).
I've been training 6 days a week and it's been very high volume. For example my leg day would consist of 4-5 super sets with 4-5 sets each and 20-30 reps for every exercise. Upper body days weren't typically specific as to body part so I trained everything 2-3 times a week (similar reps schemes but one day a week as heavier with 10-12 reps and the other days were more pump days with 20-30 reps). And this was my off season. Cardio in my off season was 20-30 min steady state 6 days a week and in prep was upwards of 30-40 min fasted and 20-30 min post workout and all steady state as well as. Sprints and hiit between lifts.
Needless to say this has been a shit ton of volume with no deload for about a year now. My lifts have all decreased about 20lbs for Lower body and just getting back under heavy weight has been a mindfuck as the mentality is so different with pure volume training.
My question is: because I'm so damned weak now and it's difficult to mentally push the weight would it be better to do an almost "powerbodybuilding" phase just to get under the weight or would jumping into FT be ok and I would just have an extended learning curve in regards to actually moving weight with intensity?
My other concern is it just scares the crap out of me to cut down my volume so dramatically even though FT Still incorporates volume training it's less than I've been doing. I am currently 3 weeks post contest and working on switching my cardio from 6x a week to 3-4 bouts of hiit instead.
Last question: being bikini would it be useful to add in additional glute training? This was slightly touched on in a previous post but not answered directly because of other circumstances. My main critique from judges has been fuller glutes and fuller upper body. I am 5'9 and 1/2" and definitely an ectomorph. My most recent stage weight was 121lbs and almost 3 weeks post contest it has dropped back down to that or below.
I know this is a ridiculously long thread but any advice is appreciated!
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I've been training 6 days a week and it's been very high volume. For example my leg day would consist of 4-5 super sets with 4-5 sets each and 20-30 reps for every exercise. Upper body days weren't typically specific as to body part so I trained everything 2-3 times a week (similar reps schemes but one day a week as heavier with 10-12 reps and the other days were more pump days with 20-30 reps). And this was my off season. Cardio in my off season was 20-30 min steady state 6 days a week and in prep was upwards of 30-40 min fasted and 20-30 min post workout and all steady state as well as. Sprints and hiit between lifts.
Needless to say this has been a shit ton of volume with no deload for about a year now. My lifts have all decreased about 20lbs for Lower body and just getting back under heavy weight has been a mindfuck as the mentality is so different with pure volume training.
My question is: because I'm so damned weak now and it's difficult to mentally push the weight would it be better to do an almost "powerbodybuilding" phase just to get under the weight or would jumping into FT be ok and I would just have an extended learning curve in regards to actually moving weight with intensity?
My other concern is it just scares the crap out of me to cut down my volume so dramatically even though FT Still incorporates volume training it's less than I've been doing. I am currently 3 weeks post contest and working on switching my cardio from 6x a week to 3-4 bouts of hiit instead.
Last question: being bikini would it be useful to add in additional glute training? This was slightly touched on in a previous post but not answered directly because of other circumstances. My main critique from judges has been fuller glutes and fuller upper body. I am 5'9 and 1/2" and definitely an ectomorph. My most recent stage weight was 121lbs and almost 3 weeks post contest it has dropped back down to that or below.
I know this is a ridiculously long thread but any advice is appreciated!
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