FT Questions....

[xxscaxx]

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

Thanks for the reply Scott! Makes sense to keep the hypers away from a taxing lower back movement, I will keep this in mind.

I am going to definitely throw in spider crawls for a pump set. Going up and down the wall a few times is crazy, can't imagine the pump one would get from taking it until failure.

You mention deads in your post. I actually was wondering your thoughts on including deads in the program. I wanted to use it as a loading set for one of my three selected workouts, but was afraid it might be too taxing of a movement to include. Also, we are meant to push ourselves to failure and since I am only doing one set and one given exercise since i'm on tier 1, i figured this wasn't a good idea. Any input?