There is a 3-day version that I am using right now. What I like about the Fortitude plan, is building up the HIT > DC workouts over a few weeks. If I jump right in with the 3-set plan (per DC), right out of the gate, I hit plateaus quicker it seems. I’ve been doing my own 3-day version of it for about 3 weeks and it feels really good AND good progression all around:
Mon - Quads/Push - 5 Exercises, HIT/DC, Started SSTF & am at 2 sets most exercises*
Calves/Hams/Pull - 3-4 Exercises, High-Rep Sets (15-20 reps), NTF
*When I do the 2 or 3-set versions, the first 1 or 2 sets are NOT done to failure. And the last set is done only to Positive Failure — no added statics. I have found too much on the statics is not very cost effective Energy and Recovery-wise!!
Yet, once again, I am only telling you what the vast majority of studies indicate. Training frequency doesn’t make much of a difference at a certain point regarding 1-3X times a week per muscle. Brad Shoenfeld has talked about the studies and is a good reference here. My own personal experience seems to be similar.
I am doing a bastardized version of the program only twice a week. Works wonders. I can honestly recommend @davemccright log “Diabolical Dave” for a fresh insight in the great results of this program.
It wasn’t me who brought it up. I just corrected a couple of narrow minded thoughts on the subject. Now I’m suddenly the one to blame? Makes me hesitant to even comment on any further medical discussions. The voice of the internet/forum appearantly knows best. At least in their own opinion. Fine with me. At least I know what I’m doing on a daily basis.
No it wasn’t you to blame, someone else brought it up, I just hoped it would die.I actually value your opinion but there’s way to much chemical talk on here by half a dozen self proclaimed experts. That gets old real quick.
Scott
So 1.5 hour sessions 4 times a week, or about 6 hours a week. That is toward the high end of the volume spectrum, though well short of an Arnold routine. Beyond that, it looks like a pretty complex program, lots of moving parts.
To me, the program as written looks like something suitable for a professional bodybuilder, or a dedicated amateur who didn’t have much else going on. I expect that most people who are attracted to a HIT forum would have neither the time nor the patience for that. Twice a week for an hour is about the most I am able to do, and I like to keep the schemes simple. But at 68 years old, my objectives are pretty modest. It is obvious that some younger guys on the forum revel at being able to do a lot more… they should enjoy it while they can, because Father Time runs everyone to ground.
The pharmacy section seems to be devoted mostly to advice on how to actually use anabolics effectively, and deal with problems encountered. This argument was more of a theoretical discussion (that sort of turned into a pissing match) about the risk of connective tissue injuries from use of anabolics.
This isn’t the first time I’ve heard people speculate that steroids let your muscles outgrow tendon strength. That seems plausible, and worth considering. As for the scientific evidence, here is a recent review:
Yes take advantage of your youth as long as you can. I’m also 68 and had been training consistently for the last 4 months making what I thought were pretty good gains. Tornado hits and screws up everything. Have not worked out in weeks now and yesterday I started back at it. Now I feel like I’m starting all over again. Gains come snail like slow and go quickly.
Scott
In the middle of the article on Fortitude Training, it says:
“ Scott says that each workout should take you about 90 minutes to complete if you are moving at a good pace. It’s very important that you really push yourself on the heavy loading sets and on the muscle round sets.”
Interesting. That may be on a higher volume tier. I do the program full body in approx 60 mins. What adds time is the loaded stretches done directly after finishing a musclegroup.
This is what YOU said, not what I meant and/or said. Your attitude is fully aligned with modern progressive times and reflects a true spirit of BLM and KGB. Why should not I be proud of my own achievements? When somebody wishes me “best of luck” that phrase (depending on the context and cultural / national differences) generally means two things. In any case, my response is that I don’t need luck.