FT Questions....

[Scott Stevenson]

Questions:

1) I assume some type of stretching is recommended after all set types (loading, pump & MR)? If so, I assume the stretching after pump sets are done after a given superset?

Yes - page 41. If you don't want to stretch however - it seems like it might be injurious, then I'd not (and consider stepping back from training.)

Stretch after the Pump supersets

2) For 3-Day variation, Day 3 - why are hamstrings underlined and in parenthesis after thighs? I see where there is "a/o" for some muscle groups to signify "and/or", but I'm not sure what the notation means.

That was an example for a given individual how wanted to focus on Hams.

3) I'm having some trouble distinguishing between thighs and quads. "Thighs", to me, seem to be the main quad exercises such as squats, leg press, hacks, etc. "Quads" would be leg extensions and....?

The thigh is the area between the hip and knee joints. Thigh exercises would be compound exercises (squats, leg presses, etc.). You can focus thigh exercises on the hams, however, with foot position (e.g. on a leg press)

4) Adductors - seems like there's going to be a very limited exercise availability. The gym I go to recently got one of those machines, but aside from that machine, is there anything else? I'm not sure how to have 3 exercise "groups" for that muscle....

You're right, but you don't need to per se.

You can do:

Adductor machine.

Use hanging ab slings hooked to a cross-cable machine and you can do those with the slings at the thigh or ankle (here's one kind: Pro Ab Slings

You can use diff. cross-cable machines for the above.

You can use ankle cuffs for the above too.

You can do these unilaterally (standing up) with various cross-cable machines, too. (Great for the sartorius.)

5) When I looked at the pump sets for day 2 on the 3-day variation.....say for chest/back.......I originally thought that I was to pick an exercise for BOTH chest and back and superset them. However, due to the limited # of sets (1), you simply pick whichever one you want to focus on (I think).

Do one set for each muscle group pairing listed (supersetted). If that seems like too much volume, you can cut back, but note that Pump sets aren't like all-out, widow-makers. You can use light weight as needed

6) Calves - probably the highest volume of any muscle when looking at the layout. In my case (3-day variation), day 2 calls for 2 loading sets. Since I need three "groups" (A,B,C), would it be an issue to use the same exercise for those 2 sets, assuming the first set isn't to failure?

I'd use the same exercise for each of those sets. (If you can get away with it, you could zig-zag calves, but that's gonna be a pain in the butt for most folks with the short rest interval. I suggest just using one exercise for each day>

That's my first take.......thanks!

You're welcome!

-S