FT Questions....

[Scott Stevenson]

What is everyone's goto exercises to emphasize quad sweep?

I'd try doing this one regularly for your PUMP sets and MR's.

https://www.youtube.com/watch?v=kXNlrHOXw2s

https://www.youtube.com/watch?v=0DdGi88Eoks

I gotta say, I'm excited to start this up, I really like what has been done with this program.
It was a little hard for me for some reason to figure it out but I think I have a good grasp... I think lol. I sketched out a rough draft of what my two loading set days might look like. Its not set in stone, I may swap some exercises yet, but I think this is very close.

What are your stats right now? Sweep might not be your problem at all. Get huge quads first and then assess where your weak points might be.

Setup looks great.

Yes, getting the quads LARGE first and foremost would be suggestion as first priority.

Hi Scott just a quickie
I work 12 hour shifts and some times train before shift and some times after
Just always wondered what to do with my diet in terms of placeing macros ..
Usually train (if on day off from work or early shift ) after 3 meals wich don't have carbs, I consume all my carbs intra , post and the 2 meals after training .
So if I'm on a 12 hour shift would i have 5 meals before training and after training only have time for my last meal (6) as i get home about 11pm and usually have to be up the next day at 4:30-5am
My question is would I reagange meals
To
Pro/fat
Pro/fat
Pro/cho
Pro/cho
Pro/fat (pre wo)
Intra
Post wo

Or just swap carb meals to fat/pro and just try and take in a lot more carbs after workout (before bed ) the only issue I have with doing it this is I like to stay constitant interms of Marcos and meals
The 12 hour shifts are a pain lol I only do 3 a week the rest are just 6 hour shifts , but I refuse to miss a training day
Sorry to go one

Well, my first thought is that you may be creating a "problem" that needn't be there in that you're trying to train after those long shifts when you have to be up that early in the AM.

Recovery comes from sleep as well as diet, so if you're not sleeping enough after those late day training sessions (and your workouts maybe aren't as good after a long shift) then i'd consider setting up a different training schedule.

Purely from a diet standpoint. I'd simply take those carb-meals that your normally would have post-workout (after a shorter day of work) and make those the morning meals the following day. If you're doing a low volume Tier, the glycogen refilling may not be an issue. E.g., Tthose meals may not be as important if your'e doing Tier I Basic versus Tier III Turbo.)

Another thought if you just absolutely have to train no matter what would be to take the 4 days of FT and split them up so that your'e doing PUMP sets after those long shifts, for instance. (I don't know how your 12 hour shifts are spread out.) This could mean hypothetically that after 12 hour shift you're doing just pump sets. In this case, the meals set that you've outlined above would work.

(NOTE: What you decide to here would be a function of your overall goals, too. I'm presuming you're trying to gain weight, but a lot of people, as with many programs (I've this a good bit with DC training over the years) have fat lose as a primary goal. I this case, the reduce kcal on those 12hr days might work out OK in the big picture.)

-Scott