FT Questions....

[Steedee]

LOL! (Can you really steal them, when you asked for them and then I brought them to you?... )

-S

Well I suppose I borrowed them. LOL.

Great exercise. Look forward to trying them on MR day.

[Scott Stevenson]

Tried these yesterday for my pump sets. Did 5's in the hole. These are great. Can't wait to try them for a muscle round. Thank you for sharing this Scott!

You're welcome! I'll another similar one up soon.

-S

[Scott Stevenson]

And no I'm actually following the routine to a T other than this one "issue"
I'm rather happy with myself that my add hasn't kicked in

I ran it in the past, actually bought the book when it came out, and over time used various principles.... figured id just KISS ATM since I have other things going on

Well, if deadlifts are a thigh exercise for you, then I'd used them as such. I think it's as simple as that.

You'd still choose other exercises according to the principles of the program, of course. E.g., deads target your glutes and hams more so, you'd balance that in your choice of exercises for Pump Sets and MRs, or perhaps even pre-fatigue quads for your landing sets with an isolation exercise for the quads done BEFORE you do deads.

If you do get some back thickness work out of the deads then this might mean that you focus on back width during your back pump sets and/or MR's, too.

-S

[Kag94]

Well, if deadlifts are a thigh exercise for you, then I'd used them as such. I think it's as simple as that.

You'd still choose other exercises according to the principles of the program, of course. E.g., deads target your glutes and hams more so, you'd balance that in your choice of exercises for Pump Sets and MRs, or perhaps even pre-fatigue quads for your landing sets with an isolation exercise for the quads done BEFORE you do deads.

If you do get some back thickness work out of the deads then this might mean that you focus on back width during your back pump sets and/or MR's, too.

-S

Thank you Scott

I was trying to keep a "quad" compound when wanting to put deadlifts on theres

I'll likely throw the hack sissy squat in there or leg extension for the day

Cheers

[Scott Stevenson]

Thank you Scott

I was trying to keep a "quad" compound when wanting to put deadlifts on theres

I'll likely throw the hack sissy squat in there or leg extension for the day

Cheers

You're welcome!

-S

[nordan]

Thanks buddy, super excited to make some progress with fortitude, did my first session last night but struggled to get a pump which kinda sucked, and ended up hitting failure prior too. Is there anything that can assist in this, such as increased blood flow ?

Also am I right in thinking that these pump sets are not pre determined and more of a see what machine is available at the time sort of thing ? Essentially making each day/week completely random, even the days where I repeat the A,B,C week.

Again whats the crack with the muscle rounds also, is this a pick a load of muscle rounds based on the criteria stated in the book (easily rackable etc) and then on the day choose one?

Just a side note, as your main question has been answered:

This is going to be a tough sequence of exercises to do, practically speaking, unless you plan to use a selectorized leg press (stack and pin) and your gym maybe has a couple of those (in case someone jumps in on you).

You could stick in the rack and do this:

BB Back squat.
BB HACK Squat (bar behind the back) - You might need to learn how to do these first, in which case I'd do them before back squats.
BB RDL (or simply do DB ham curls, which would save your back a bit.)

This will keep you in one area. Remember to start your rest interval jus when you start actually recovering / resting. So, for instance, after the back squats you'd strip down the bar, position it for BB hack squat and THEN start timing the rest interval.

-S

[gearunit]

in the book you wright
rest time on MR is it really 10min? it seem to much rest and a workout will be like 90min of rest

back thight 4-4-4-4-4-4=24 reps
10min rest?
back wide 4-4-4-4-4-4=24 reps
and so on?

i do like 2-3 min rest and a turbo blast tier
only took my like 45min i don't know how you make this workout longer.

[phoebeusfenix]

If I remember MR's usually end up being up to your recovery. Once those MR's get up there in weight the rest will be needed...

Should be huffing like a freight train at the end of a MR. Takes a bit of time to learn what type of intensity to generate


Sent from my iPhone using Tapatalk

[Scott Stevenson]

in the book you wright
rest time on MR is it really 10min? it seem to much rest and a workout will be like 90min of rest

back thight 4-4-4-4-4-4=24 reps
10min rest?
back wide 4-4-4-4-4-4=24 reps
and so on?

i do like 2-3 min rest and a turbo blast tier
only took my like 45min i don't know how you make this workout longer.

Page 95 on the bullet on Rest will answer your question. (You've simply mis-remembered or misread that section.)

"Rest: Rest between Muscle Rounds should be enough to prepare for the next MR. Generally, if you’re doing a MR every 10 minutes, you’ve moving at a decent pace. (A faster pace for smaller muscle groups, and slower pace for larger muscle groups makes sense.)"

If I do a plate loaded HS unilateral knee extension MR, then unload the plates, move to a leg press, work my way up to let's say plates per side (doing warm-ups 2-3 warm-ups, b/c that's what I need to do to lift those kinds of loads safely), this this can easily take 10 min.

If you're doing a chest press MR on a machine and then move to a pec dec on a machine, there's not clean-up to do and you might need only 1 warm-up set on the pec deck.

-S

[sr95]

Just wondering if there is a 5 day template out there? Only found a 3day template...

(no i dont want to change, dc is perfect for me, but a good friend of mine tought about that...)