01-07-2016, 07:02 AM
I couldn't agree more with your structure of Tier I for legs. It's pretty much how I run it. I try and place all my hardest lifts for MR and pump for tier one, and use compound movements for my quad and hamstring lifts. But exercise selection or intensity techniques on pump sets can make a Tier I more difficult than an "easy" Tier II.
I personally like to do (and have seen good results even before starting FT) from doing sort of wave volume. Progressing from Tier I to Tier III. Most of my blasts go I,II,II,II,II,II,III and then cruise. Tier I is hard, but for me, doesn't feel like the work load is challenging enough. I can certainly put more effort into each set at Tier I. Tier II seems to be my "sweet spot" where I can recover but still progress, the volume and the work load is challenging, but not crushing. Tier III for me is one week only. By then end I'm ready to tap out.
I settled on this, and what lifts, just by playing around with stuff. Looking at what others are doing, Very often I'll take something I'd like to try as a MR, and make it a pump set first. If I like it there it'll graduate up to a MR. As to what type of pump sets, rep ranges, techniques. I just went by what got me the sorest / most pumped. and tried to follow trends. Legs like super high reps, back thickness likes lowerish reps with negatives. Chest pressing likes high reps, shoulders high reps. Just lots of playing around.
I personally like to do (and have seen good results even before starting FT) from doing sort of wave volume. Progressing from Tier I to Tier III. Most of my blasts go I,II,II,II,II,II,III and then cruise. Tier I is hard, but for me, doesn't feel like the work load is challenging enough. I can certainly put more effort into each set at Tier I. Tier II seems to be my "sweet spot" where I can recover but still progress, the volume and the work load is challenging, but not crushing. Tier III for me is one week only. By then end I'm ready to tap out.
I settled on this, and what lifts, just by playing around with stuff. Looking at what others are doing, Very often I'll take something I'd like to try as a MR, and make it a pump set first. If I like it there it'll graduate up to a MR. As to what type of pump sets, rep ranges, techniques. I just went by what got me the sorest / most pumped. and tried to follow trends. Legs like super high reps, back thickness likes lowerish reps with negatives. Chest pressing likes high reps, shoulders high reps. Just lots of playing around.