Thigh exercises

[Scott Stevenson]

I'm loving this routine, but I do know me and I know that I will switch up after about 6-9 months and do something different for a few months before coming back to FT. So I was wondering, what if I took your methods of a load set, Muscle Round and a pump set and did it all in one workout. Say I did a set up like a 3 way DC split (push, pull, legs type of set up), where each muscle group was hit every 5 days, and for example on chest, shoulder, tricep day I did a load set of flat bench, then did a MR on incline bench, then finish with a pump set of flys. Would there be any benefit or detriement to doing all three concepts in one workout?

I'm honestly not trying to change FT, you have a great system that I'm enjoying. Just curious if eventually I was to take a break and use a different routine, if the techniques would be useful combined.

There was a program called "Holistic Training" that took that kind of approach: Each workout combined sets of greatly varying rep ranges.

As long as you recover, I've got no reason to believe it wouldn't work.

I've long been curious if there is any possible interference between different stimuli that both evoke hypertrophy if they are at the far ends of the load / metabolic stress continuums, e.g., if one combined into one workout both heavy loading and a blood-flow destruction type of sets, would the the molecular mechanism set in place in any way interfere with one another vs.simply training one way or the other?...

I considered this for FT but the issue can be keeping volume low enough for some folks to permit high frequency: How often can you train a muscle group if you do all three sets types in one workout? (It would likely have to be a 3 way split like you mention above and I preferred to put more of a premium on frequency of training with FT. )

Also, How do you set up the volume tiers to accommodate different folks' recovery abilities? If Tier I were 1 set of each is Tier III three sets of each?... This could work with lower freq. training, of course.

Also, it can be psychologically tough to make the mental switch from load set to MR to Pump set training, just in general. I think focus can, for some folks, be better / different if someone just one one set type to focus on

I also like having enough room in the Loading set volume (higher Tiers) of each workout to include isolation and compound sets in the same workout - this allows for pre-fatiguing. That might be a bit tough in your scenario.

So, yes, you could do that, for sure, and I there are lot of guys who are putting MR's in their workouts (who are also training heavy and doing burn-out sets or widow makers, so they are essentially combining three set types sort of like the FT Set Types into their training).

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But here's what jumps out at me right off the bat with your post: You just started FT and are already thinking about how to change it. There's not a thing wrong about that, but he guys I've seen over the years - and this is mainly with DC training, but now FT - take a program (and an exercise they pick to rotate in their training plan) and work the living hell out of it. They are relentless in that and don't stop for years in many cases.

BUT, I do like that you have planned to simply take a few months off and perhaps go back to FT.

I did DC training - the most basic two and three-way splits - for well over 5 years before changing anything whatsoever. It served me well.

So, I'm just saying - more so for others reading this and not for you, fj - watch out for program hopping. I can't recall seeing someone do well with that approach.

-S