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FT Questions....
07-14-2017, 02:03 PM
Post: #1111
RE: FT Questions....
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 , don't hesitate to take more days off guys, especially if it improves your training sessions

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07-14-2017, 11:02 PM
Post: #1112
RE: FT Questions....
(07-14-2017 02:03 PM)thethinker48 Wrote:
 
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 , 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!!! Smile Gracias!

-S

-Scott

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732mikee (07-14-2017)
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07-15-2017, 09:46 AM
Post: #1113
RE: FT Questions....
+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 frequencySmile . six months in and loving how versatile and Tweakable ft is Smile

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07-16-2017, 01:29 AM
Post: #1114
RE: FT Questions....
(07-15-2017 09:46 AM)gazzamongo Wrote:
 
+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 frequencySmile . six months in and loving how versatile and Tweakable ft is Smile

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

Smile

-S

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

-Scott

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07-16-2017, 11:24 PM
Post: #1115
RE: FT Questions....
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
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07-17-2017, 05:05 AM
Post: #1116
RE: FT Questions....
(07-16-2017 11:24 PM)Dx2 Wrote:
 
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.

Quote: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. Smile 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. Smile

-S

-Scott

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Yesterday, 02:58 AM
Post: #1117
RE: FT Questions....
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 Smile
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Yesterday, 09:17 PM
Post: #1118
RE: FT Questions....
(Yesterday 02:58 AM)Brian Kjærgård Jakobsen Wrote:
 
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?

This sounds like a gym etiquette issue, assuming you're not dilly-dallying and are making it know (with gym towel or bag or what have you) that you're using the machines.

I've covered other solutions here on the board before.

Bring DB's the bench you're using for barbell smith pressing and use that bench for both compound and isolation (fly) exercises.

Do rack deads or BO rows in a rack where you also do pull-ups.

Literally, if you've got a bar loaded up fully, your stuff is on it and you can't get across the gym (go at the last minute - end of your rest interval) to do a set of machine flies, and return back to the gym (gone for 2:00 max), that's an issue with gym etiquette, I'd say. (I've run into this and typically folks who do such a thing are clueless in some way.)

But no, you don't HAVe to zig zag of course.

Quote: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 Smile

I've never had this issue, but I did see that Jordan wrote that.

You'd have to ask him.

The way that's phrased, it sounds like either:

1.) He was doing MR's with presses and getting progressively weaker / having poorer gym performance on them and not switching them out. (which I'd not expect).

2.) His straight set (Low rep?) strength on presses tends to go down after a period of doing MR's with those exercises, even if he's progressing upward as far as MR reps a/o weight when doing the MR's.

#2 sounds more plausible and isn't terribly out of the ordinary as it could be explained by specificity of training with respect to rep range (and %1RM). If he's using a 5RM as strength measure, then starts training a given exercise with MR's (more like a 15RM load), he could be losing neurological adaptations that were specific to the ~5RM load.

If someone were to be doing too many MR's (over stressing a muscle), then this could cause a strength loss, too. That's a generic statement, but someone with Jordan's strength level, who has peaked strength on presses and then moves to using MR's for those exercises could very well lose strength relative to his peaked strength.

In the same way that higher reps training isn't specific to or carry over as well to lower Rep max efforts ("Strength" in that it's closer to max muscle force output, typically measured with a 1RM), removing heavier loading (or not balancing that with other forms of loading) and moving to higher reps training for given movement could mean a loss of those rep-maximum (Load) range specific adaptations.

Assuming neurological, strength would come back quickly once restart gin the heavy loading again, but if the training were excessive, not so much.

(Jordan also presses in a very explosive fashion, and this simply isn't possible during the course of a MR as fatigue ensues, so this aspect of the training stimulus would be lost to some degree, in addition to the change of load.)

The true test here would be to see if there is a 2 steps forward / 1 step back scenario at play. Over time, alternating between heavy loading and using MRs, does strength increase even though there is some loss when returning to heavier training after the period of MR's. (And does new found strength carry over to MR's eventually when returning to that style of training.)

So, I'm speculating, but i'd guess that one can't simply boil this down to MR's being strength destroyers, especially if one is progressing on the MR's and gives it enough time after returning to to heavy training to re-establish neurological adaptations to that kind of training. Smile

-S

-Scott

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