FT Questions....

[Scott Stevenson]

Hey Altamir

Getting ready to start my first blast, but I have two questions,

1. I don't see any trap work in FT training. Is it supposed to go in with Back Thickness? are they supposed to be hit indirectly? I love training traps, but I love training back too, and I would have to hate trading one for another. Though I assume when you are at a high enough Tier you've got enough sets you can space things out as you feel you need. If trap work were to be added, where would you recommend throwing it in Scott? (I have already messed around with doing muscle rounds with trap work and really enjoyed it, so that is my thought of where it would go, just thought it curious there was no mention of this in the book)

Couple thoughts / options.

If you're doing heavy squatting and DL varieties (for back thickness), you're not going to need shrugs in most cases. Also standing calf raises, too

You can can do shrugs as a MR and even a pump set if that's where you back thickness is lacking.


The beauty here is that even at a low Tier, you're still hitting everything ~3x / week, so if you use shrugs for an MR, you're still hitting back two other times during the week.

If you were to use:

Thigh Loading
BB squats
Smitth squats
HS leverage squats

Back thickness loading:
Rack deads
BO Rows
T-Bar Row

Calves (Loading or other)
Smith Calf press (standing)
Machine Calf press, string.
(other calf - say seated) Not here you're using trap loading exercises in stead of leg pressing

---------

Then, choose from similar for MR"s for Thighs, back thickness and calves, as we'll as do a PUMP set of shrugs and maybe a MR of shrugs (e.g., on a week when you do seated calf raises and choose to use leg press for MRs), you're gonna get a lot of upper trap stimulation.

2. Where to place rotator cuff work? Back in high school I dislocated my shoulder in gym class and never really did anything about it (stupid kid stuff). I then proceeded to do it two more times after that, obviously because it was not healed totally. Its plagued me through lifting, and there are buckets of scar tissue because of it. however I find that if I do semi regular rotator cuff work (mostly "Y" raises seem to help the most) it keeps it feeling good, keeps the aches away, and keeps the joint stable. Where could this possibly fit in in FT?

I'd (me myself) keep on doing what you've been doing: (Semi-Regular) rotator cuff work so that it keeps on feeling good.

Whatever yo've been doing has been working, I presume.

NOW - If what you're not saying directly is that you DO get RC inflammation after training and b/c of the Frequency of FT, you're considered that this will be additive, that's another issue. This would tell me that your RC is still troublesome and you've just been training in such a away to not make it worse ...

as opposed to you've be maintaining a health RC and shoulder joint and there are not issues.

The distinction above is very important.

-Healthy RC - I'd personally not change a thing until / unless there is a need.
-RC / shoulder that's limping along - see a medical professional and get to the bottom of the issue.

-S