FT Questions....

[Scott Stevenson]

This week I bumped up to Tier 2 volume (Basic 3 Day Variation). Day 1 wasn't too bad......Day 2 though - that was a butt-kicker.

Question about pump sets - now that I'm at a higher volume tier where there are multiple sets called for a particular muscle group, do I:
A) use the same exercise for each set for the muscle
B) use a different exercise for each set for the muscle
C) do whatever I want based on preference....just get a pump.

For example, last night (Day 2, Tier 2, Basic 3-day) for the chest/back superset, which calls for 2 sets each, I did:
Machine Flys - paused & squeezed
Hammer Strength MTS Lat Pulldowns
Machine Flys - paused & squeezed
Hammer Strength MTS Lat Pulldowns

I don't think there's a lot to the pump sets other than.....well......getting a pump. I didn't think it mattered if I repeated the exercise or if I used a totally different exercise for each set. I could be wrong though.......

Option C.

If an exercise is irritating or doesn't work well for the targeted muscle group, then it's not a good one. You can change to a different exercise with the 2nd set for that one.

For delts, Tier III, you have three pump sets: This was to choose an anterior, middle and posterior felt exercise

The more variety in exercise, the greater the variation in activation pattern and the more of the muscle activated and possibly the greater the pump.

So, yes, it's about getting a pump, and KNOWING how to do and feel that via exercise selection, as well as how you do those sets on that particular day.

-S