Fortitude Training Exercises

[bigla2004]

All- If you're reading this it means you're likely thinking about dabbling in the world of Fortitude Training.

With that said, FT provides a ton of customization and flexibility. I wanted to start a thread to see what everyone is using for certain body parts and exercise types.

I propose we label exercises as follows:

exercise name/part targeted/FT Type

FT Type being:
L=Loading
P=Pump
MR= Muscle Round

for example:

bench press/chest/L

This can help everyone grow together and get new ideas for their training possibly. Also note that certain exercises may have multiple applications such as a hammer strength machine could likely be used for L/R/MR.

Here is a good index of exercises, albeit not the end-all be-all Bodybuilding.com - Exercise Articles - Bodybuilding.com

[Scott Stevenson]

All- If you're reading this it means you're likely thinking about dabbling in the world of Fortitude Training.

With that said, FT provides a ton of customization and flexibility. I wanted to start a thread to see what everyone is using for certain body parts and exercise types.

I propose we label exercises as follows:

exercise name/part targeted/FT Type

FT Type being:
L=Loading
P=Pump
MR= Muscle Round

for example:

bench press/chest/L

This can help everyone grow together and get new ideas for their training possibly. Also note that certain exercises may have multiple applications such as a hammer strength machine could likely be used for L/R/MR.

Here is a good index of exercises, albeit not the end-all be-all Bodybuilding.com - Exercise Articles - Bodybuilding.com

Just a heads up for everyone, too, of course.

IN THE BOOK , if you go to the Hyperindex of Terms (end of the Table of Contents) and look under

Training
>> Set Types
>>>> Loading Sets, Pump Sets and Muscle Rounds

its will link you to where you can read about selecting those (how to do them, rep ranges, etc.).

-S

[Lourent]

Well, I workout at the house where I have a rack, flat bench, incline bench, a ham/leg extension attachment (plate loaded), plate loaded adjustable dumbbells, a barbell, lat pull down, and a preacher curl attachment. There's also a low pulley I can use for cable curls. Fairly limiting. In addition, I've decided to stay away from bi-lateral barbell squats (front and back) because of my training partner straining his lower erectors pretty darn bad twice in the last few months. We're talking a couple of weeks of physical and mental recuperation each time. So, in order to stay on the same page, I'm using unilateral squat/lunge movements with him for a couple of months at least. Also avoiding barbell rows. With that out of the way...

Back thickness:
L--Dumbbell Rows of varying elbow angle.
P--I alternate between a pull-down (varying grip), and either a low cable row or bi-later chest supported dumbbell row from week to week.
MR--A pull-down and row with a grip/elbow-angle I haven't already used during the week.

Back Width:
I Just make sure to use 2-3 (depending on if a pull-down is used for pump) different grips through the week.

Chest:
L--Barbell press and dumbbell fly of varying angle.
P--Pushups (weighted back pack for loading) with different feet elevations, or Dumbbell Benches of varying angle.
MR--I decided Barbell Presses (different bench angle than load day) from a dead-stop (only for the first rep, the rest are touch and go) off the pins was the best way to handle the racking/un-racking energy drain of MR. Pec-deck (oh yeah, I have that attachment too) or a dumbbell fly.

Shoulders:
L: Military Press (Narrow through wide grip) works for me.
Pump: WG upright row or a Dumbbell Press (varying elbow flare), dumbbell laterals.
MR: Off-pins BHN or Military press, a lateral raise.

Biceps:
P--Cable Curl, or Incline Dumbbell Curl.
MR--Barbell, Concentration, or Preacher Curl.

Triceps:
Overhead or Lying Triceps extension (bar and dumbbell varieties), Triceps Press-downs, and bench dips. I don't favor any particular exercise for pump or M-rounds days, so I just make sure each day uses a different exercise and angle (elbows overhead, or pointing in front of me, or straight down).

Legs are Tricky....

Thigh:
L--Bulgarian Squat, Rev. Lunge, Front lunge.
P--Goblet Squat. The lower weight, high reps, more vertical torso, and weight position seems to cause absolutely no issues. Well, at least they "feel safe" for him.
MR--Supported Bulgarian/Skater Squat movement. One hand on a dumbbell, the other used solely to correct balance as needed via gripping the rack. Dumbbell split squat (rear foot not elevated).

Quad:
Leg extension, heels-elevated Dumbbell Hack Squat (From the book I saw that BB Hack is used as a sort of quad Iso exercise...). He feels good about the Dumbbell Hack, as far as his back goes. Neither is locked into a particular set type.

Ham:
L--Ham curls.
P--Ham curls again or a Dumbbell SDL (conservative on depth). He feels comfortable with SDLs for both P and MR. He can better "monitor" how his back is doing as fatigue mounts than during, say, a regular squat or deadlift. And no matter what, he keeps two reps in the tank on these. Still, we avoid them as a ham movement for the heavier load days.
MR--Ham Curl or Barbell SDL.

Calves: Basically, just barbell/dumbbell free-standing two or one legged calf raises.

[dens228]

Today for my loading workout I used fetal leg curls for the first time........I managed 6 good reps and holy shit!
I'll be using these for awhile, although until I build up some strength with this movement I'll be limited to using it on loading days only.

[firedawg0108]

I really like rack chins for back width. been using them for loading and muscle rounds.

somersault squats for quad pump

did muscle rounds for triceps this week bi-lateral single arm tricep rope pressdowns. this destroyed my triceps!


all my other exercises id say are pretty "standard". (barbell,dumbell, and hammer strength)

[dens228]

Just received my Iron Mind belt squat belt a couple days ago.
My plan was to do lap squats the Scott demo'd in a video. I need to get some large carabiners to fit around the bar, using the daisy chain the bar rides too low.

So today I used it as my second MR exercise the conventional way with the bar between my legs. I used small plates to get the proper depth and can only say wow, does that exercise blast the quads! I was worried about using enough weight with the smaller plates, I used 215 pounds and by the last set it was a killer!

[Fireguy10720]

Being that I'll just be starting FT for the first time I'd love to hear more exercise selection ideals