FT Questions....

[Scott Stevenson]

Hey Scott,

I am a big fan of John Meadows workouts, in particular his band work. What do you think about adding bands for resistance on certain exercises? This honestly could be applied to anything really but i could see it being torturous on pump sets, and even MR sets depending on what it is. I particularly like using them for hammer machines for chest, and I LOVE them on the leg press. I just don't want to add things in without seeing what you thought first. I also love his spider crawl sets for shoulder mobility, I think this would be an awesome pump set but maybe for a higher tier as for me at least, they worked particularly well after another working set of shoulders (bent over raises, front raises, etc). Also, what are your thoughts on using hyperextensions for lower back work? Another thing I was a fan of. I also love your abductor/adductor work. My job requires me to sit all day at a desk and those get really tight especially during leg press/squats and I know this will help me in the long run. I would do them sparingly in the past but the consistency of doing them week in/out will hopefully show great improvement in my pain areas.

Loving FT so far!

Joe

Hey Joe!

Thanks for posting this up here.

Yes, bands would be great for PUMP sets and MR's, especially PUMP sets if you want to focus on partial ROM reps during the set and the band helps increase tension where you want to feel it in a given movement.

The spider crawls could be a great pump set, too. (Tried them once or twice - yes, the pump was great.)

I would include hypers as a back MR or pump set, placed judiciously such that you keep your low back fresh for deeds and squat variations. E.g., you could do an MR there on Day 4 if you're using a leg press for a loading set (or something less low back intensive than a BB squat) for the following leg workout.

The hypers could thus be added in based on what you've done recently that taxed the low back. This kind of "auto regulation" of exercise selection is what I intended for the program. Just like if you feel l like more upper chest stimulation is needed on a given day's MR's (which would relate to the previous Loading aand PUMP set exercise used), you'd also select hyperextensions to ensure low back stimulus based on your training history (on paper) as well as how you feel that day, in the context to the other exercises. (E.g., a Tier III workout would NOT likely include two back heavy rowing movements and hyper extensions, but you might do a supported row, hyper extension, an high row (HS machine) and a lat pulldown of some sort to get , in this case, a good rowing isolation movement, paraspinal work (hypers), a mixed thickness / width exercise in the high row, and a pure with movement all in the same workout.



-S