FT Questions....

[Scott Stevenson]

That's a really cool way of putting it. Early experiences played a huge role apparently.

And 98 sets to failure? no wonder you're messed up in the head when u train [emoji6]

Yep!

The idea was, for each exercise to do three sets with 1:00 rest between each, to use a weight that caused failure (or close to it) at rep 8, then ~6 reps the next set and then something pitiful for the last set (all with 1:00).

(Of course, to get the dang workout done, it was basically moving from one exercise to another continuously in the fastest way possible... LOL You can imagine...

Squats
Leg presses
Leg press calf press
Hack squats
Knee ext.
Ham curl
Stiff-legged Dead
Full Deads
Seated calf
Unilateral DB calf raise
and on and on and on for like 30 plus exercises... LOL)

-S

[Brian Kjærgård Jakobsen]

Hi scott

in tier 3, day 2, upper body

where do i beat the log? set 1 or set 3 **

(set 1) bench press 7reps X 200pounds* beat it here*
1:30 rest
dumbelflyes 8reps 30pounds

(set 3) bench press 7 reps 180pounds failure. * beat it here*
dumbelflyes 8reps 30pounds

also
I hope this make sense to someone

[Scott Stevenson]

Hi scott

in tier 3, day 2, upper body

where do i beat the log? set 1 or set 3 **

(set 1) bench press 7reps X 200pounds* beat it here*
1:30 rest
dumbelflyes 8reps 30pounds

(set 3) bench press 7 reps 180pounds failure. * beat it here*
dumbelflyes 8reps 30pounds

also
I hope this make sense to someone

Hey Brian,

You'd ideally beat the log book on every set, but only the last Loading set of compound exercises would be taken to failure.

If you are truly stopping the previous sets of bench press in your example 1-2 reps shy of failure and you go up in reps, that's great, too, but the last set would be more telling.

Still over time, if lets say you're added a rep or two total to the 2 sets of bench press each week, then that's progression.

Now, if you are simply add a rep to the 1st set of a given week and nothing to the other sets (hypothetically speaking), that would be a bit suspect, IMO, b/c you might have simply squeezed out another rep in that set by taking it a bit closer to failure. I'd still not give up on the exercise (and thus rotate in another compound on that week's set of chest exercises) just yet. Time will tell (over the next couple sessions when you use bench press - in your example - whether you're progressing there).

If, for example, the only difference comes in that first set, simply b/c you're coming closer to failure, then eventually this will peter out, as after 2 weeks, you would actually fail on the first set and simply this would tell you what's up. Also, in doing so, you'd see the ramifications in the next isolation set where your reps would drop, more than likely.

But some subtle differences would be possible, that would be progress. Heck, you might progress by a rep on just one chest exercise and even if, on those particular days, it seems iffy that whether it's due to some source of true progression or simply by taking a non-failure set closer to failure, if you can continue to add a rep for weeks on end, then this will add up and you'll move your weight up and continue to inch forward over time.

-S

[thethinker48]

Just an update and some insight.

I'm doing Tier 1 basic, and training EOD instead of the traditional weekly split. I think I've finally nailed the recovery aspect of the program for myself. This took 3-4 blasts, but definitely worthwhile.

I ALWAYS felt drained 2 weeks into a blast. Best part about proper recovery is you're full, feel good, and get ridiculous pumps as long as your nutrition and supplementation is in line.

In conclusion I either have really shitty recovery capabilities (even with supplements), or I can train somewhat hard [SMILING FACE WITH SMILING EYES], don't hesitate to take more days off guys, especially if it improves your training sessions

Sent from my Pixel XL using Tapatalk

[Scott Stevenson]

Just an update and some insight.

I'm doing Tier 1 basic, and training EOD instead of the traditional weekly split. I think I've finally nailed the recovery aspect of the program for myself. This took 3-4 blasts, but definitely worthwhile.

I ALWAYS felt drained 2 weeks into a blast. Best part about proper recovery is you're full, feel good, and get ridiculous pumps as long as your nutrition and supplementation is in line.

In conclusion I either have really shitty recovery capabilities (even with supplements), or I can train somewhat hard [SMILING FACE WITH SMILING EYES], don't hesitate to take more days off guys, especially if it improves your training sessions

GREAT INSIGHT!!! Thanks for sharing that, Bud!

I have no qualms in the least with someone making these kinds of adjustments. Sounds like a blast or two with the structure I set out and then adjustments from there.

As I've harped one, you now have perspective on your recovery that comes from having used the typical FT set up, so you can compare notes and others similar to you in terms of training efforts vs. recovery can see that this path is a fruitful one.

Great post!!! Gracias!

-S

[gazzamongo]

+1 for eod. Ive been doing this for a cut. Im a cheerleader for fasting, so Fasted On days off training and Eating @ maintenance on training days. Happy with this set up as i can eat a satisfying amount and have energy on workout days and create the deficit i need on the (active) rest days and still have a high training frequency . six months in and loving how versatile and Tweakable ft is

Sent from my LG-H850 using Tapatalk

[Scott Stevenson]

+1 for eod. Ive been doing this for a cut. Im a cheerleader for fasting, so Fasted On days off training and Eating @ maintenance on training days. Happy with this set up as i can eat a satisfying amount and have energy on workout days and create the deficit i need on the (active) rest days and still have a high training frequency . six months in and loving how versatile and Tweakable ft is

Sent from my LG-H850 using Tapatalk

It's like you guys are writing testimonials for me! (Well, I guess you are, but they sound prompted!)



-S

P.S. Gazzamongo, I need you to send me your mailing address again... JUST KIDDING!!!

[Dx2]

Hello

I have a question about calves on tier 3.

On tier3 LB load its 5sets of calves , but how many times you go to failure?

On tier one its just 2 , so i was doing a standing and seated calve raise to failure.


And for muscle rounds tier3 its 3MR for calves.
Is it suppose to be a standing/seated/tibialis raise ?
or do you guys do 1seated calves mr /1standing mr/ another seated mr. ?

thx

[Scott Stevenson]

Hello

I have a question about calves on tier 3.

On tier3 LB load its 5sets of calves , but how many times you go to failure?

On tier one its just 2 , so i was doing a standing and seated calve raise to failure.

Just the last Loading set to failure. Typically with Calves there would be NO Zigzagging, d/t the short rest intervals and difficulty in holding down two machines, but you COULD do so if you wanted and can regularly get on those machines as needed for your rotation.

Techically a seated calf raise could be considered an isolation exercise for the calves, as it targets the soleus (and not the gastrocnemius as most folks execute it), and this could make for a good way to bring up the soleus. However, if gastrocnemius size is your main goal (as it is for most, even though a large soleus DOES help with the overall look of the calf), you can run into an issue where the pre-fatigued soleus (where seated calf raises were done first) could limit the training stimulus delivered to the gastrocnemius b/c the soleus fatigues first, ending the set prematurely.

And for muscle rounds tier3 its 3MR for calves.
Is it suppose to be a standing/seated/tibialis raise ?
or do you guys do 1seated calves mr /1standing mr/ another seated mr. ?

How you choose your MR exercises is based on YOU, not on other guys. Depends on your calves (whether gastroc or soleus needs more work, for instance), where you're sore from previous work that week, what exercises you've done, etc. The exercise is auto-regulated in terms of selection.

-S

[Brian Kjærgård Jakobsen]

zigzagging problem

i Scott i have this problem mostly on chest and back

if i hammerpress 1 set
1:30min rest
i go lets say flyes 1 set
and then i go back to hammerpress it is often taken by someone
my zigzag is often taken out

so i get on the incline hammer
and then the bench/ or cablecross I just used is then taken by someone

this is even worse on back i have not gotten the same zigzag yet.
to many people sometimes.

so what to do here? just to straigt sets or should i just do the machine
that is available?

do you really need this zigzagen?


2. i saw jorden peter whtoe this on his board

Upper session today , some stuff was straight sets as just doesn’t lend itself well to muscle rounds. For me , I’m actually done with any pressing muscle round movement , it offers me nothing . Last year I got VERY weak doing some of the moves as muscle rounds ,

just wondering if you have any problems you self.?

thanks
your program makes me wanna lift heavy again and some commonsense behind it, you bring the best info