Leg training for FT Tier 1

[Scott Stevenson]

Thanks for the response
I guess stationary lunges alternating every 4 could be a muscle round exercise, but that sounds just awful haha

After rereading the sections: I have been overly focusing on beating the logbook on pump sets, which I guess is useful to make sure I'm not quitting early, but I should probably focus on the pump more. In my first few attempts I tended to push hard for full range failure, but I need to focus on extending the set - Will take some fortitude!

Also re. Muscle rounds, I just picked 3 exercises, I didn't consider the option of hammering away at the same exercise... Since I just starting this style of training and using new exercises I guess it is easy(er) for me to beat the logbook, so if I hammered away or only rotated 2 instead of 3 then I'd get them up as fast as possible, and then could introduce more? It seems if I go to tier 2 I'll need a lot more exercises in the pool, but for now I don't need as many.

Thanks for the notes on the stretching also. Some days I tried to throw in a quick quad stretch before the load set of hamstrings so I could stretch both with a pump... and I think my legs are making a lot of improvements so I hope to keep that going. For tier 1 there isn't really any other time where you'd need to break up a rest period to stretch. I guess it is possible to need to do the opposite, say stretch chest after training delts or triceps, but I haven't felt that need because the exercises I have chosen for delts don't involve the chest much.

FYI, Lately I have been feeling like a bit of an ass when I do loading exercises, for not unloading the weights whilst I do the next 2 sets and stretch I read that you count rest periods when you're actually resting (not changing weights) but in my case since I'm just doing tier 1 I don't need to change weights (I can set up the 3 exercises usually for all warmups etc). I guess, ideally, pack it all up after stretching, but if there are others around I can quickly pack up (a minute or so) and then start the rest period. It means the rest period may be a bit longer on some days than others.

Hey Bud,

OK, MR's will be progressive, but you log those in a "pool." You're missing out on the beauty of variation in your stimulus if you're trying to just use three exercises for the MR's.

As far as not unloading your weights, it depends on the exercise, but there are options.

E.g. for Thighs you might do:

Knee ext. first
Leg press 2nd
Lying DB ham curls 3rd (This way you're right there at the machine and can unload a few plates if needed.)

FIRST: Smith squats
Then unload ½ the plates
SECOND: DB ham curls (DB is already there)
Unload rest of weight and get set up for
THIRD: Sommersault squats

Anything where you do your isolation exercise first, then the compound.

Also, have a 2nd option available for an isolation if you lose a machine. It's the compound exercise that you're really trying to progress on. You can pretty much always get a plate and so some really sissy squats or even use a BB and so REAL BB hack squats (you won't need much weight - much less than ½ of what you squat.)

DB ham curls are almost always available and if you leave the isolation exercise for the last and you have to work in with someone and wait an extra 30 seconds, it's not an issue: Just make sure it's a LOADING set (heavy in the rep range you're using, typically 6-12). You've got plenty of time for metabolic stress with the pump sets, MR's and occlusion stretches.

-S