FT Questions....

[Scott Stevenson]

Last week was my first week of my first blast with FT. All I can say.....outstanding. It's early, and I'm still "feeling out" some of the techniques, but so far I'm loving this program. I started on the 3-day variation with Tier 1 volume. However, it wasn't as "high volume" as it appeared on paper, and I'm pretty sure that I can handle Tier 2 without any issues. By the way - I LOVE MR sets.......

That makes many of us!!!

I have a few follow-up questions........

1) When choosing exercises for the three different set types (loading, pump, MR), due to limited choices for some muscle groups, I would assume that it's alright to have an exercise used for multiple set types? I know that different exercises sometimes lend themselves better to a particular set type, but there some exercises that are very versatile and can be applied to any of the set types. For example - Hammer Strength Iso Incline Press - great for loading, great for pump, and great for MR. Now, I know the goal is to use a variety of exercises, particularly for pump sets & MR sets, which I plan to do as much as possible, but in cases where there's not many choices - is it ok to use an exercise multiple times for different set types?

I think you answered your own question... LOL If there's no choice, there's no choice.

HOWEVER, if you need some input, I and many others here have some tricks up our sleeves as far as exercises you might not have thought of.

2) I know it's mentioned that pump sets (and loading sets) are to be continuous, but does that include pausing under tension, such as a paused leg press or squat? I'm not going to do this for loading sets, but I'm planning on using paused versions of some exercises for my pump sets to (a) reduce the weight and (b) increase TUT. I guess this COULD apply to some loading sets for back thickness, particularly rowing exercises, where a "squeeze & hold" is preferred. Is the bottom line that pauses are not to be taken for the purpose of resting, which gives inconsistent performance logs from workout to workout?

Yes, exactly!

Also, if you squeeze / pause in a contracted position for a given exercise, you'd want to be consistent with that for the purposes of logging progression. (I.e., doing it on most reps of one loading set on week and then very rarely the next time you hit that exercise for a Loading set can affect the reps you get.)

3) I'm really finding myself limited in terms of hamstring exercises. I live outside of a tiny rural town, but relatively speaking, the gym I go to is fairly well equipped (Hammer Strength, Life Fitness & free weights) for this area, except for hamstrings. As of right now, they have no direct hamstring machines (leg curls or hyperextensions). This, coupled with a horrible injury history with my lower back (including surgery), has left me searching for exercise options. Here's what I have available:
DB stiff-legged raises - feels great, can really get a safe & deep stretch at bottom
BB stiff-legged raises - can do on Smythe too, but in both cases, needs to be LIGHT (20-30 rep)
Wide-stance (sumo) leg press - although I can't seem to feel my hams being activated that much here

Perhaps I need to really get creative here and just expand my thinking, but any suggestions would be helpful.

Prone DB ham curls
--- Variation of this on incline and decline bench, as well as flat / on the floor.

Hanging DB ham curls. Use some ab slings (or just hang from a chin bar) and do DB ham curls. You might need help getting the DB set up.

Buy some ankle cuffs and do Ham curls lying face down using a cable or on a bench (use a decline bench with the low end where the cable's pulley is - head higher than feet).

Russian knee curl varieties.

Fetal Ham curls: http://www.youtube.com/watch?v=H1YgRgm7SWs

https://www.youtube.com/watch?v=-vDLLj-TMWE (hold on to the lat pulldown above for counterweight to assist you upward)

4) Diet related - I've always been a big fan of TrueNutrition's "MG's Powdered Muscle" formula for my peri-workout shake. Seems like this formula fits the bill quite nicely for the prescribed peri-workout shake.....

It does.

5) Diet related again - I've really become accustomed to Intermittent Fasting where I eat about 4 meals (whole food, shake, whole food, shake) from noon until 9pm. In the mornings, both at 6am & 9am, I'll have some BCAA's. I'm curious to hear thoughts on IF and how it fits into the diet demands of FT.

I'd first start the program and not change your diet. You may find that you need MORE food with this program (esp. at the higher volume tiers) and you'll not have an issue with gaining fat.

Remember. At it's core, FT is a muscle mass gaining program, so some body fat will come along with that. (The idea is to minimize this, while making gains, of course.)

-S