11-18-2017, 08:17 AM
Okay so I've just got to the end of this thread having re-read all 121 pages...
It's crazy have I'm nearly a year into Fortitude and still learning, it just go's to show how much thought went into developing this program.. how deep / complex it is.
One thing I learnt from re-reading the thread is that after all this time, I have been doing pump sets wrong and instead doing them as below.
Thigh
1 min rest
quad
1 min rest
ham
1 min rest
thigh
1 min rest
calfs
Although I have been doing them wrong they've still been absolutely brutal & taken to the absolute limit. I can say that progress has been made for sure however
I decided that for this blast I'll revert to as outlined in the book and what can I say.. the pump was so friggen intense (not that it hasn't been each session) I had to tap out and actually throw up. I've only done this a handful of times throughout my training career and my legs must of inflated by about 4 inches.. The combination of doing a 60 rep set on the 45 degree leg press, into 1 1/2 reps on the leg ext was bad enough.. hitting a bout of 5's into the hole on smith squats followed on by 40 rep + hold on the lying ham curl sent me over the edge. Going forward I am going to continue with the above (proper) approach and see how much additional growth can be made (hopefully lots).
Every time I am about to perform this part of the workout all that flashes through my head is what Altamir wrote which was "welcome to a special kind of hell"
Altamir bud, If you read this.. you've absolutely nailed it with that quote.
Now onto an actual question
As of current I am in a mass gain phase but trying to keep it as tight as possible in regards to condition so that I can spend as much time as possible in said phase. Scott, what are your thoughts on tailoring training day calories based on training expenditure.
e.g. lower load / upper pump - 3000 kcals
upper load / lower pump - 2800 kcals
lower focus MR's - 3000 kcals
upper focus MR's - 2800 kcals
You can see in the above examples that although the full body is being trained in both, the upper loading days are slightly less in regards to overall calories.
I find typically I burn approx. 2-300 less on any push focused day which I guess is inevitable so to speak... I know JP is quite fond of this approach but have you done anything of this nature before with either yourself or with your clients?
I have in the past kept calories the same on both days but feel like I am gaining slightly more fluff than I would like by possibly overshooting it a little on the push focused days. Weight gain was at .8lbs a week when calories were the same however since adopting this approach it has dropped to a steady .5lbs a week. Strength is still on the up however pullups are stagnating a little in terms of weight and reps although I am heavier each time I've performed them so technically that's progressive overload / progression ?
I am natural and trying to stay true with the amount of muscle which can be gained per month so to speak, I think 1lb weight gain a month is realistic with muscle being in favour so even then I am overshooting the mark.
It's crazy have I'm nearly a year into Fortitude and still learning, it just go's to show how much thought went into developing this program.. how deep / complex it is.
One thing I learnt from re-reading the thread is that after all this time, I have been doing pump sets wrong and instead doing them as below.
Thigh
1 min rest
quad
1 min rest
ham
1 min rest
thigh
1 min rest
calfs
Although I have been doing them wrong they've still been absolutely brutal & taken to the absolute limit. I can say that progress has been made for sure however
I decided that for this blast I'll revert to as outlined in the book and what can I say.. the pump was so friggen intense (not that it hasn't been each session) I had to tap out and actually throw up. I've only done this a handful of times throughout my training career and my legs must of inflated by about 4 inches.. The combination of doing a 60 rep set on the 45 degree leg press, into 1 1/2 reps on the leg ext was bad enough.. hitting a bout of 5's into the hole on smith squats followed on by 40 rep + hold on the lying ham curl sent me over the edge. Going forward I am going to continue with the above (proper) approach and see how much additional growth can be made (hopefully lots).
Every time I am about to perform this part of the workout all that flashes through my head is what Altamir wrote which was "welcome to a special kind of hell"
Altamir bud, If you read this.. you've absolutely nailed it with that quote.
Now onto an actual question
As of current I am in a mass gain phase but trying to keep it as tight as possible in regards to condition so that I can spend as much time as possible in said phase. Scott, what are your thoughts on tailoring training day calories based on training expenditure.
e.g. lower load / upper pump - 3000 kcals
upper load / lower pump - 2800 kcals
lower focus MR's - 3000 kcals
upper focus MR's - 2800 kcals
You can see in the above examples that although the full body is being trained in both, the upper loading days are slightly less in regards to overall calories.
I find typically I burn approx. 2-300 less on any push focused day which I guess is inevitable so to speak... I know JP is quite fond of this approach but have you done anything of this nature before with either yourself or with your clients?
I have in the past kept calories the same on both days but feel like I am gaining slightly more fluff than I would like by possibly overshooting it a little on the push focused days. Weight gain was at .8lbs a week when calories were the same however since adopting this approach it has dropped to a steady .5lbs a week. Strength is still on the up however pullups are stagnating a little in terms of weight and reps although I am heavier each time I've performed them so technically that's progressive overload / progression ?
I am natural and trying to stay true with the amount of muscle which can be gained per month so to speak, I think 1lb weight gain a month is realistic with muscle being in favour so even then I am overshooting the mark.