FT Questions....

[Altamir]

Hey, figured I'd post this here instead of starting a new thread. I'm setting up my FT routine now for when I eventually start and have quite a few questions, but most of which I think could be answered in a sentence or two

Hey man! I'll answer what I can. I'm sure Scott will come in and clarify or correct what he feels is needed.

1. How do you know exactly how to go about the recommended multiple sets e.g. if it says 3 sets for back would that necessarily be A,B,A….or A,B,C? Is it another “depends on the individual and what needs work” thing?

Are you talking MR or Loading sets here? If you are talking Loading sets, it would be ABA (for tier 2, tier 3 would be ABAB), if it was MR, it would be ABC (for Tier 2, Tier 3 would be ABCD). and both you would pick based on what you needed. I hope that answers your question. Let me know if you were asking something else and I didn't get it

2. When we zig-zag does it have to be compound + isolation? Almost all chest fly variations hurt my pec after a few weeks of loading due to a previous injury. I’m considering using something like a DB Twist & Press since it’s a lighter variation even though it’s certainly not an isolation.

Scott I'm sure will have a final say on this, but this seems fine to me. I've done a twist and press before and it feels VERY much like an isolation lift to me! Worried you are going to be limited in your chest isolation loading sets? What else are you thinking of that you can do? Do you have a list?

3. Should one increase volume tier throughout a blast generally or just when it’s too easy? I.e. is it typical to ever just stick with tier 1 or tier 2 or tier 3 all the way through? We repeat the same workouts so rarely I would want to make sure there is progression and if we add volume it will be hard to tell. For example if the first time I did a “B” workout I 1 set of chest but then the next I’ve gone up a tier so now it’s 2-3 sets of chest then any subsequent shoulder and tricep work will be skewed and it may seem like they didn’t progress or even regressed because those muscle groups were more fatigued from the extra chest sets this time.

This is very personal, generally you want to try and increase volume and push yourself as hard as you can. You sort of have to set it up based on the volume you need. Doing your own periodization takes a bit to get used to with FT. I think Scott has had only one example of one person saying on Tier 1 straight through. I think for most though you would be doing yourself a disservice by sticking to just one tier. I'd start at 1 and move up. If you start feeling a little overwhelmed, but you don't think you need a cruise, back down a bit. If you are way beat up. Cruise. Just one of those things you have to do, try, and listen to your body.

As far as setting the PRs and the extra work before hand. I've never personally had an issue. There have been a few times I've just been spent before a certain MR and just do not preform. but you kinda of know. If this is a concern for you, the best way I can tell you to combat it, is to program your days. For tier 2. Instead of doing two chest pressing lifts, do a pressing and an isolation. Less stress on your shoulders and triceps. Same for shoulders. I understand you may have some trouble with this, since you are limited on chest iso movements. I would be surprised however if you found this to be a serious problem.

4. Just out of curiosity, why is Biceps/forearms on lower MR day?

I believe this is a way to get increased frequency for that muscle group. hit directly twice a week, indirectly twice a week. Scott stated earlier that he did not do triceps this way to do most people getting elbow issues from so much frequency.

5. Am I correct in thinking/seeing that the 3-day variation is almost exactly the same volume for upper loading, upper pump sets, and upper muscle rounds …so the only difference is fewer MRs for lower?

I think Scott says that that is specifically for someone looking to focus on Upper. But you are correct. I'm sure if you wanted to add more lower MR you would look at probably the turbo format for Lower MR and adjust similarly.

6. Should we be tracking the stretches for progression as well? If so I would imagine just the extreme stretches. Or should we just go at them and keep a mental note? Since I imagine these will vary considerably less (i.e. once I find a good extreme pec stretch I don’t imagine I’d change it nearly as often as chest exercises).

Purely instinctual. I mean if you want to keep notes you can, but no need to track progression. Just get an idea of what feels good when and make a mental note.

7. Any need to ever go to Turbo? It seems like there is far more variability between Tiers I, II, and III than there is between the basic and turbo version. Tier 1 basic vs turbo is noticeably different due to more volume in turbo but tiers 2 and 3 are identical volumes and even many of the muscle groups (biceps, triceps, abs) have identical frequencies too so really we’re looking at such a small difference in the grand scheme of the FT system it seems insignificant. To make things less complicated could one just stick to the basic and vary the tiers as necessary for essentially the same results?

You go turbo if you grow best that way!! I agree that there is more variability between the tiers in basics over turbo, but they are FAR FAR from being the same. What they look like on paper is nothing what they are in the gym. It's not insignificant. I ran two blasts of turbo, one was great, and the 2nd one chewed me up. It's a LOT harder (for me). You don't get nearly as sore doing turbo do to the decreased volume, but the frequency really does a number on you. I would agree its at least best to start on basic and see if that works well for you.

8. Lastly, can I change exercise order if there are particular lifts I want to go up the most? For example I have a barbell bench goal and a barbell shoulder press goal. Can my (A) loading day have chest before delts (say BB Bench then DB Shoulder press) and (B) loading day have delts before chest (say BB Shoulder Press then Incline DB Bench)?

I'm not Scott, but I don't see why not. I believe he has said in the past you can move things around as you please!

Hope this helps!!