08-29-2014, 11:02 AM
Hey all, I downloaded Fortitude and have read through it this week. I am wanting to some help in getting started because I certainly do not want to waste any time doing this the wrong way.
Here is a list of key points that I gathered from my reading. I have bolded and highlighted 3 questions that I just cannot seem to find the answer to.
FORTITUDE TRAINING
6-8 WEEK CYCLE MUSCLE BUILDING PROGRAM THAT USES LOW VOLUME, HEAVY WEIGHTS, HIGH FREQUENCY AND STRETCHING
There is a 6-8 week blasting period and a cruise period that lasts a third of the time of the blast period
There is a basic (hit body parts 3x a week) and turbo version (Hit body parts 4x a week) of FT
FT consists of two loading/pump days and two muscle rounds days.
FT is highly customizable to the individual by using volume tiers
FT uses auto regulation where the lifter can make adjustments to set types and reps as needed.
FT uses occlusion stretching, flexibility stretching and extreme stretching to promote recovery and maximize muscle growth
REFERENCE PAGES
90- Loading set layout
92-93- Pump set layout
96- Cheat Sheet Layout
87-98- How to perform different set types
103- Blasting outline
BASE LOADING
The goal of loading exercises is maximum weight, only the last set of the loading set is taken to failure
Loading sets fall in the 6-12 rep range and the reps are continuous. Rest 1-2 minutes per set. Rest periods occur after you are set up for your next exercise
Use primarily DB and BB for Loading sets
Occlusion stretches are recommended after loading exercises but this is up to the individual
Rotate Loading Exercises based off of an A,B,C Grouping schedule and rotate every week with compound movements.
Aim to progress on weight or reps for one or more sets per loading movement, if no progress is made in two consecutive weeks, switch the exercise or order of exercises (If I am rotating exercises every week anyways then how is this applicable?)
When keeping the same (or some of the same) exercises in a grouping or simply switching exercise order, ignore past reps with a given exercise and weight and simply attempt to “beat the log book” with the new Grouping configuration.
Exercise Selection (ZIG-ZAGGING): Use Primary Compound Free weight exercises (Barbells, dumbbells and plate-loaded machines) or your specifc preferences for you “go to” mass building exercises. Alternate Sets of Compound Exercises with Isolation Exercises (free weights when possible) for the same muscle group. I call this back n' forth alternation between compound, multi-joint exercises and isolation (mainly single joint) exercises “zig-zagging.”
(Ok so if I am combining iso movements with compound movements, does the COMBINATION equal 1 set or do I count compound and Iso sets separately?
Order of Exercises: This will vary, depending on Volume Tier (# of sets) and how you would like to target the trained muscles. For example, an isolation exercise (hamstring curl) can precede a compound one (barbell squat) to pre- fatigue and target the hamstrings over the quads and glutes.
Isolation sets can all be taken to failure
PUMP SETS
Pump sets are within the 15-30 rep range. Reps are continuous
Pump sets are not taken to true failure
Regulate weight for pump sets based on how you feel that day
Weight for pump sets should increase over time but this is not the main focus
Use light weight for pump sets and primarily machines and cables
For Pump Sets, the Fortitude Trainee couples exercises together (Thighs and Calves, Back and Chest, Delts and Abs, Biceps and Triceps) in a superset fashion with 1:00 rest between superset
Repetitions: Generally one would perform 15-25 (or 30) reps / set. Use partial reps, 21's, slow negatives, etc. to extend out the set, but don't release the tension during the sets. Pump sets are about pumping up the muscle, creating metabolic demand and isolating the muscle in question, not about moving heavy weights, causing muscle damage, etc.
Switch exercises and variate pump lifts regularly
Extreme stretches are recommended after pump sets
MUSCLE ROUND DAYS
Perform 6 sets of four reps with 10 seconds rest in between sets. Reps are continuous
Only reach failure once
Pick exercises that have minimal racking
You can choose to hammer away at an exercise until you become strong on it and then switch
Does the weight stay the same throughout the muscle round or am I supposed to pyramid up? I didn't see anything on this?
STRETCHING
Stretch immediately after training one muscle group and before the next group
Flexibility Stretches are 20 second stretches for PNF, Intuitive
Occlusion stretches are light isometrics for 60-90 seconds
Extreme stretches are stretching with external load for 60-90 seconds
You can progress on weight with extreme stretches but will eventually hit a maximum safe weight limit
Only use extreme on days where you can handle the extra stress
Extreme stretch after pump
Flex stretch for loading
Overload stretch for MR
BLASTING
Start out a blast with low level volume tiers or basic to prevent too much muscle damage
Should only last 4-6 weeks
Move up in volume tiers progressively
Cut the blast short if fatigue is reached too early
Drop a volume tier to extend a blast if needed
USE TURBO IF YOU RECOVER WELL OR NEED TO BRING UP A MUSCLE GROUP AFTER PROGRESSING FOR SEVERAL WEEKS
CRUISING
1/3 OF BLAST TIME SHOULD BE USED FOR INTENSIVE CRUISE PERIOD (1-2 Weeks)
ONLY USES MUSCLE ROUND DAYS
REDUCE VOLUME & FREQUENCY BUT KEEP INTENSITY
REDUCE ONE VOLUME TIER WHEN STARTING OUT
ONLY TRAIN 2/3 TIMES A WEEK, ONCE EVERY 3/4 DAYS
STICK WITH FT BASIC OR TURBO THAT YOU USED ON BLAST
Approximately the last 1/3 of Cruise (just before beginning the next Progressive Blast) should be a break from training. This last part of the Cruise could be ~2-3 days during a 1 week Cruise or ~5-6 days during a 2 week Cruise
DIET AND SUPPLEMENTATION
Don’t change diet if it is currently working
Have peri-workout nutrition in place
Take in majority of carbs 4-8 hours after lifting
Eat protein and fat rich meals around periods of inactivity
Carb Rich meals may be good for breakfast if training occurred late in the day
Night shakes are an option if it doesn’t affect sleep
High fat meals early in the day help improve fat oxidation, it is proven that the majority of carbs should be consumed post workout to reap the most results
Consider getting digestive enzymes to reduce bloating
Use a creatine monohydrate split a 5 grams dose before and after training
Here is a list of key points that I gathered from my reading. I have bolded and highlighted 3 questions that I just cannot seem to find the answer to.
FORTITUDE TRAINING
6-8 WEEK CYCLE MUSCLE BUILDING PROGRAM THAT USES LOW VOLUME, HEAVY WEIGHTS, HIGH FREQUENCY AND STRETCHING
There is a 6-8 week blasting period and a cruise period that lasts a third of the time of the blast period
There is a basic (hit body parts 3x a week) and turbo version (Hit body parts 4x a week) of FT
FT consists of two loading/pump days and two muscle rounds days.
FT is highly customizable to the individual by using volume tiers
FT uses auto regulation where the lifter can make adjustments to set types and reps as needed.
FT uses occlusion stretching, flexibility stretching and extreme stretching to promote recovery and maximize muscle growth
REFERENCE PAGES
90- Loading set layout
92-93- Pump set layout
96- Cheat Sheet Layout
87-98- How to perform different set types
103- Blasting outline
BASE LOADING
The goal of loading exercises is maximum weight, only the last set of the loading set is taken to failure
Loading sets fall in the 6-12 rep range and the reps are continuous. Rest 1-2 minutes per set. Rest periods occur after you are set up for your next exercise
Use primarily DB and BB for Loading sets
Occlusion stretches are recommended after loading exercises but this is up to the individual
Rotate Loading Exercises based off of an A,B,C Grouping schedule and rotate every week with compound movements.
Aim to progress on weight or reps for one or more sets per loading movement, if no progress is made in two consecutive weeks, switch the exercise or order of exercises (If I am rotating exercises every week anyways then how is this applicable?)
When keeping the same (or some of the same) exercises in a grouping or simply switching exercise order, ignore past reps with a given exercise and weight and simply attempt to “beat the log book” with the new Grouping configuration.
Exercise Selection (ZIG-ZAGGING): Use Primary Compound Free weight exercises (Barbells, dumbbells and plate-loaded machines) or your specifc preferences for you “go to” mass building exercises. Alternate Sets of Compound Exercises with Isolation Exercises (free weights when possible) for the same muscle group. I call this back n' forth alternation between compound, multi-joint exercises and isolation (mainly single joint) exercises “zig-zagging.”
(Ok so if I am combining iso movements with compound movements, does the COMBINATION equal 1 set or do I count compound and Iso sets separately?
Order of Exercises: This will vary, depending on Volume Tier (# of sets) and how you would like to target the trained muscles. For example, an isolation exercise (hamstring curl) can precede a compound one (barbell squat) to pre- fatigue and target the hamstrings over the quads and glutes.
Isolation sets can all be taken to failure
PUMP SETS
Pump sets are within the 15-30 rep range. Reps are continuous
Pump sets are not taken to true failure
Regulate weight for pump sets based on how you feel that day
Weight for pump sets should increase over time but this is not the main focus
Use light weight for pump sets and primarily machines and cables
For Pump Sets, the Fortitude Trainee couples exercises together (Thighs and Calves, Back and Chest, Delts and Abs, Biceps and Triceps) in a superset fashion with 1:00 rest between superset
Repetitions: Generally one would perform 15-25 (or 30) reps / set. Use partial reps, 21's, slow negatives, etc. to extend out the set, but don't release the tension during the sets. Pump sets are about pumping up the muscle, creating metabolic demand and isolating the muscle in question, not about moving heavy weights, causing muscle damage, etc.
Switch exercises and variate pump lifts regularly
Extreme stretches are recommended after pump sets
MUSCLE ROUND DAYS
Perform 6 sets of four reps with 10 seconds rest in between sets. Reps are continuous
Only reach failure once
Pick exercises that have minimal racking
You can choose to hammer away at an exercise until you become strong on it and then switch
Does the weight stay the same throughout the muscle round or am I supposed to pyramid up? I didn't see anything on this?
STRETCHING
Stretch immediately after training one muscle group and before the next group
Flexibility Stretches are 20 second stretches for PNF, Intuitive
Occlusion stretches are light isometrics for 60-90 seconds
Extreme stretches are stretching with external load for 60-90 seconds
You can progress on weight with extreme stretches but will eventually hit a maximum safe weight limit
Only use extreme on days where you can handle the extra stress
Extreme stretch after pump
Flex stretch for loading
Overload stretch for MR
BLASTING
Start out a blast with low level volume tiers or basic to prevent too much muscle damage
Should only last 4-6 weeks
Move up in volume tiers progressively
Cut the blast short if fatigue is reached too early
Drop a volume tier to extend a blast if needed
USE TURBO IF YOU RECOVER WELL OR NEED TO BRING UP A MUSCLE GROUP AFTER PROGRESSING FOR SEVERAL WEEKS
CRUISING
1/3 OF BLAST TIME SHOULD BE USED FOR INTENSIVE CRUISE PERIOD (1-2 Weeks)
ONLY USES MUSCLE ROUND DAYS
REDUCE VOLUME & FREQUENCY BUT KEEP INTENSITY
REDUCE ONE VOLUME TIER WHEN STARTING OUT
ONLY TRAIN 2/3 TIMES A WEEK, ONCE EVERY 3/4 DAYS
STICK WITH FT BASIC OR TURBO THAT YOU USED ON BLAST
Approximately the last 1/3 of Cruise (just before beginning the next Progressive Blast) should be a break from training. This last part of the Cruise could be ~2-3 days during a 1 week Cruise or ~5-6 days during a 2 week Cruise
DIET AND SUPPLEMENTATION
Don’t change diet if it is currently working
Have peri-workout nutrition in place
Take in majority of carbs 4-8 hours after lifting
Eat protein and fat rich meals around periods of inactivity
Carb Rich meals may be good for breakfast if training occurred late in the day
Night shakes are an option if it doesn’t affect sleep
High fat meals early in the day help improve fat oxidation, it is proven that the majority of carbs should be consumed post workout to reap the most results
Consider getting digestive enzymes to reduce bloating
Use a creatine monohydrate split a 5 grams dose before and after training