FT Questions....

[Scott Stevenson]

Scott - Is it wrong to not zig zag exercises and to rest longer? For example today i did leg press, then leg extensions, then leg curls such as the following:

Day 1/4
Volume Tier 2
Basic FT

(In order)

Leg press 1 set x 12
~4 min rest ~
Leg press 1 set x 8 failure
~2 min rest~
Leg Extension 1 set x 12 failure
~2 min rest~
Leg Curl 1 set x 10 failure

Is performing loading days in this manner counterproductive because of our muscle rounds being so heavy? Doing the workout in this manner allowed me to do the same workout as per the manual but put up much higher numbers because I had more rest time and did not include a leg extension in between my presses. Doing this workout by the book makes me use less weight but gives me a much bigger pump.

For those wondering the workout I exampled would be done by the book like this:


Leg press 1 set not reaching failure
~2 min rest~
Leg extension failure
~2 min rest~
Leg press failure
~2 min rest~
Leg curl failure

We're overall trying to limit taxation on the CNS with FT. You defeating this in two ways:

-Increasing rest interval.
-Not zig zagging between isolation and compound exercises.

What you've probably heard said time and time again is that as long "as you're progressing, it doesn't matter." That is true to a very large extent.

Using the heavier loads in and of themselves will stress the CNS: A 500lb x 10 squat set is more stressful than a 400lb x 10 set (using less weight d/t fatigue), in my experience.

For the really strong guys, I'd rather see guys pre-fatigue with and isolation exercise (at least one) before a compound exercise. This is going to limit strength on the exercise to the pre-fatigued muscle - the one your'e intending to train.

There are guys using FT for powerlifting and this is a different ballgame. That's not my ball of wax, but they are free to do it.

Similarly, you can train however you like, but I'd rather see you using shorter rest intervals, GETTING IN SHAPE to be able to do so, as you'll catch up strength wise once you've done a blast or two, and this fatigue resistance will carry over to the pump sets and MR's (and vice versa) and mean more loading during those sets, too...

So, while you could do this, I suspect it will beat you up more (CNS and joints - remember this was born in part of me being a guy who's been banging away for 30+ yr) and shorten your blasts.

I'd really suggest trying the program as written for at least a couple blasts to see how you improve in terms of metabolic and cardiovascular conditioning.

-S