FT Questions....

[Scott Stevenson]

I am trying to get this going but I am just having a hard time putting it all together and getting the "big picture".

I am trying to play this off the training overview sheets.

So for loading of basic version, tier 1, day 1, this is my understanding...

Do 1 set of leg press to failure, then go to a isolation quad such as leg extension and take 1 set to failure, then go to leg curls and take one set to failure. (After failing at each exercise I rest 2 min upon arriving to my next exercise then go)

I then do 1 set of of adductors straight set to failure 10-15 reps.

Then I move to calf exercise where I do 2 sets, (last one to failure). I can use the same machine for both sets. The first set is 1 shy of failure.

I then go to Pump Sets of 15-25 reps for Chest/Back supersetted together. So Ill go to machine fly and make sure this is continuous in motion and even do slow negatives, partials, etc, then go to lets say lat pulldowns and pump 15-25 reps. Both of these are to failure.

Then I go to shoulders and abs supersetted together. Ill perform rear dec fly machine 15-25 reps to failure then 1 set of abs in that rep range to failure along with same layout of slow negatives, partials, etc.

Then I will go to bicep and triceps and do pump for these lets say incline db curl to failure with slow reps etc, then do tricep rope extension same thing to failure.

And of course stretching after the loading exercises.

Do I have tier 1 day 1 down?

Looks pretty good.

Note that you'll have three sets of exercises for your Loading Sets (can be tough to do this with adductors but it can be done), so at least the compound exercises will rotate in this fashion, week by week for the Loading Sets of Day 1 and 2.

-S