FT Questions....

[Scott Stevenson]

Hey Scott,

Please re-direct me if I am looking in the wrong part of the forum but I had a couple of questions.

I am about to head into Tier 2 and I am using page 103 in FT as a general guide for how to adjust volume tiers. I noticed that there are two muscle rounds for big muscle groups like thighs and back in Tier 2 as opposed to the single muscle round in tier 1.

Question 1 :Since chest has two muscle rounds in Tier 2, I am assuming that it would not be wise to use two compound movements i.e. Smith incline bench and hammer strength chest press. Do you have any advice on how to choose the second movement for the muscle round? For instance, I would think that I could use smith incline bench for my first chest MR then use a cable fly for the second MR. Let me know if this is along the right path. I suppose the objective is to hit the same muscle group from a different angle?

Question 2: I am having some trouble finding examples of flexibility and occlusion stretches. Are there any video references anywhere for a demonstration on how to do these? I am familiar with the extreme stretches from DC but would love to see some examples of the others.

Question 3: I am having trouble finding some exercises for forearm MRs. I wouldn't start this until Tier 3 but wanted to get some ideas.

Thanks so much

FTC,

A couple overarching comments not he brave:

If you aren't able to come up with stretches, i.e., know how to stretch a muscle group, and come up with exercises for the forearms, then my first suspicion would be that you're not experienced enough to do FT. (More below.)

1.) Choose whatever exercises for your MR's that would best target the muscle you want to train, depending on how you feel that day.

That could be two isolation exercises, an iso- and a compound or two compounds. This is your call and the point here is auto-regulation.

This is covered on page 95 ("Order") for the MR description.

2.) For flexibility and occlusion stretches, you just stretch the muscle with a normal / typical stretch (although there are several ways for most muscles). Flexibility stretches are focused in improving flexibility. Occlusion include an active contraction with less focus on increasing ROM.

<You can search the web for how to do stretches>

3.) Forearm exercises selection depends on whether you need / want to increase flexor, extensor and/or brachioradialis size.


So, this program intentionally includes a good deal of decision making that requires you to be in tune with what exercises work (not to mention what exercises can be done) as well as which Stretch Type to use (not to mention how to stretch a given muscle group in the first place.) My concern for you is that if you're not able to come up with exercises and stretches, then the finer points could be lost...

-S