FT Questions....

[Scott Stevenson]

Thank you, as always for your awesome responses and I'm glad you thought they were great questions. I was worried I was analyzing things a little too much Two 6 week blasts, and one 2 week cruise (14 weeks) I've gained 6½lbs, which I consider pretty good and about average for what I have done in the past. The results with FT seem better though. But I get that they aren't going to be up an 1" or even 1/2" with that sort of weight gain.


After thinking it over a bit after posting the question, I agree that they are probably at this point growing in unison with everything else, but overall they are behind the rest of my body. They lack that "pop" and it is discouraging as they are a very showy muscle group. My shoulders and traps seem to overpower them. (with legs overpowering everything) As you can tell, I am certainly sensitive to arm size! I'm not expecting miracles or only 6 weeks to put 1" on my biceps, but I would like to see if there is way I could encourage more growth and see if I can catch them up a bit.


These are all awesome ideas, thank you! Some of it was stuff I had been throwing around in my head thinking towards my next blast. I don't have any chains, but I've got buckets of EliteFTS bands. I'll put them to use! I did all pressing stuff for my MRs this last blast and I''m thinking that perhaps some more isolation stuff would be helpful. I did more pressing stuff to help give extra work to my triceps.

My shoulders often overpower my pressing movements, so doing isolation before compound lifts is a GREAT idea. Something I did in the past when I was running a more traditional style BB split and it worked well. Don't think this has been covered before, so forgive me if it has. This is more of a Tier 3 question. For loading, if doing isolation before loading, are we going to failure on isolation and then moving to compound? or stopping one rep shy? For example...

4 sets loading chest tier 3
Isolation to failure (or one rep shy?!)
Compound one rep shy
Isolation to failure
Compound to failure

Thank you once again Scott!

Roger the above.

The bands can open up a whole new world, for sure.

Yes, you could take that first ISO Loading set to failure, as long as you can do it safely of course. You may find, for instance, that if doing DB pec flies this could mean that your reps for the flies drop off significantly, such that you'd need two sets of DB's to stay in a 6-12 range.

Either way, I'd suggest sticking with the same rule of thumb regarding ISO loading sets (whether they are to failure or not) regardless of the order of operations (ISO or compound exercise first).

-S