FT Questions....

[Altamir]

Hey Altamir


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

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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.

Thank you for all the answers and the extremely detailed response. My traps are not lacking at all, I just love a huge yoke and I really enjoy training them. If my back is lacking anywhere its width. I will most likely be doing everything you suggested, except I will not be doing DL for back thickness for two reasons. I currently plan on training Day 1 and Day 2, Saturday and Sunday morning as my gym is empty then I will not have to fight for rack or bench space and can zig-zag freely and hog all the stuff I want. I currently train heavy in the mornings now so the early morning stuff is a non issue. I just don't think squats one day and deadlifts the next day are a good idea for me. Also I have extremely high lat inserts (like halfway up my back, no joke ) and I have never really felt deadlifts in my back, only in my hams, glutes, and erectors.

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

Thank you for the added concern. I have been to a PT twice over the years when I mangled it up pretty bad (a few years ago). When I did not keep up with the pre-hab and during an over aggressive cut. Thankfully right now its better than ever because I have been keeping up on it. Thanks!