My personal Journey With FT

[nougatcroc]

Hello everyone,
After reading the ebook on FT, I decided to experiment with this methodology for my training in the upcoming year.
I’m writing this thread to document my journey as a personal update and to provide a useful reference for others.
Given the vast amount of information and the unconventional structure compared to traditional training programs, I decided to create an introductory macrocycle. This approach allows me to add just one new element per week, helping me better understand the various components of FT.
I structured the blast phase as follows:

• Week 1 (Tier 1): Choose one triplet of exercises, and test pump sets and MR sets.
  
• Week 2 (Tier 2): Add ZigZag sets and figure out how to select exercises as the number of sets increases.
  
• Week 3 (Tier 3): Introduce supersets in pump sets and test a high-volume week.
  
• Week 4 (Tier 2): Add three triplets of exercises and include stretching.
  
• Week 5 (Tier 3): Follow the original FT program (in this week, I noticed a few small mistakes I was making in executing the ZigZag sets at Tier 3).
  
• Week 6: Test a cruise week.
  
  

I’m currently in week 5. The program is varied, and I’m enjoying it (something I had been struggling with in training lately). Being used to high-volume work, it feels like I’m doing less, but by the end of the day, I notice that my back, chest, and legs are properly stimulated. I feel tired, my muscles have worked, and I’m progressing in terms of load.
However, my arms—my weak point—seem harder to activate and stimulate as they should.

In line with what I read in the FT ebook, I decided to apply the following modifications for the second blast phase:

1. Move arm training, particularly biceps, to the start of the session.
   
2. Begin with a higher Tier for 3 weeks, and potentially use the Turbo version for biceps and triceps.
   
3. Include some heavy compound movements that engage the biceps more (e.g., adding neutral-grip chin-ups to my next triplet for back exercises).
   
4. Consider increasing overall volume for arms if the above adjustments don’t yield results, using this as a last resort