FT Questions....

[Scott Stevenson]

When it comes to lagging bodyparts, would it make sense to progressively add volume for these bodyparts only while staying at tier 1 for the others? In my case, my chest and arms really need some growth. Shoulders are nice and round, proportional, back is very wide, thighs are big (this is all relative for ME of course). For example, I have 28" thighs, a 50" chest measurement (mostly from my back) but then 18" arms. So could i progress through a blast taking my chest and arms up to tiers 2 and 3 over time but leaving the other bodyparts at tier 1?

I've covered this in the course of this thread (a few times now), but I'd put that option down the list for now. Here are some things you can do with FT.

Put isolation exercise first on Chest loading sets.
Do Chest Loading sets first.

You're probably a "delt presser" meaning you use anterior delts to a large extend on chest pressing movements. Focus your MR's on exercises that isolate you pec.

Pec Deck push press
DB press fly (press up, fly down)
Hex Presses
Pec dec movement.
Low Incline scoop flies
Cable Cross-overs
Etc.

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Work within the program, too for arm exercise selection. Your delts are already a strong point, so focus on OH pressing to add some extra work for the triceps.

Choose triceps and biceps exercises that create a deep (safe stretch): OH triceps extension, seated DB biceps curls (incline bench), unilateral cable curls with a Free motion machine set up with the weight pulling from behind you just a bit. Drag curls

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Use the pump sets to brutalize yourself, too. (You can even log what you're using here so you can come back and test yourself now and again with the same exercises and pump set techniques.) Make sure you're creating an occlusion effect on these, too - continuous reps the entire time.

Overall, find the exercises that hit your lagging muscle groups in ways you've not and make sure you're focused on not calling on other muscles to help move the weight.

-S