Few questions before i start :)

[Scott Stevenson]

Johnny,

First thought is that you are overanalyzing here a bit. This is common with bodybuilders (myself included) and can get in the way... for years and years, actually. Bodybuilding can be great to scratch that itch when it comes to being detail oriented, but if you scratch too much...

The best way to answer these questions is sometimes simply to do it, rather than thinking about what to do.

Thanks Scott would, mon, weds, Fri, sat be a better split if i was wanting to do the turbo version or even for the basic? To allow for recovery.

I would advise you start with Tier I, Basic as written out - 4 days per week, for at least a couple weeks (for the reason I mention above). Chances are, FT is a bit different than anything you've done before, so this will give you a nice introduction to the frequency component. After a few weeks of that, you can adjust.

If the sets were intended to be as straight single pump sets thats fine I was just curious as in the ebook it says thag pump sets are always 2 exercises done in a superset fashion . I will do them as intended

Yes, you have pointed that out in private message.

I intentionally made the call to not to mention this explicitly in the book to avoid confusion. Thus far is worked so far, which I presume is because one can see the pattern that in place across the three Volume Tiers on day 3 and 4 (or that people have been super setting the pump sets, which is fine, too).

You can do those Pump sets in any way you like, but if you don't superset them on Day 3, then you have a better shot of getting the machine you want, i.e., you won't have issues with holding down two machines.

Also I have just finished dieting and was in a calorie deflict of 1000 calories per day since xmas with a weekly refeed of 1,500 above maintaince , dropping 40lb in total I have increased my food intake the past 2 weeks since stopping, for optimal body recomp and lean gains what sort of calories above maintenance would you recommend I went to? I am finding now even at 1,000 over maintaince I am still not gaining much weight at all again? Strange as i thought i would of gained weight fast as my calories were low at the end of my diet and a small some of 1,800 calories.

Any help appreciated.

Jonathan

Thanks

Sure!

Firstly, I'd read this: Integrative Bodybuilding: When It Comes to Diet, One Size Fits One / Elite FTS

Secondly, if you are not gaining weight with a given caloric intake, that would be previously caused weight gain then I would 1.) Look to expenditure (is your training program different <hint> <hint>?) and 2.) Consider eating more <hint> <hint>.



-S