How to Do a Fortitude Training® Muscle Round скачать в хорошем качестве

How to Do a Fortitude Training® Muscle Round

Pick up the E-book Here! http://drscottstevenson.com/fortitude... ••• How to do a Muscle Round ••• Start with a load that is about a 15 rep max the first time you do a MR for a particular exercise. This is just a starting point upon which to base progression. Nothing more, nothing less. Also, load the weight such that you can easily, if needed, reduce the load about ~10-30% (see below) if you fail before reaching the 6th set. If using a selectorized machine (stack), have a weight in mind. For example, You might load a straight bar to 415 using 3 x 45lb plus 2 x 25lb on each side. This allows you to pull either 1 or 2 25’s from each side depending on where in the MR you fail. If you use 200lb on a stack, then 10-30% would be about 20-60lb, so you might have in mind that, again IF NEEDED, you would reduce the load to 160lb. • Pick an exercise that lends itself to safely reaching momentary muscular failure. Use a spot when it doubt. • Perform reps of each set continuously, without pause between unless needed for re-setting / safety. • You’ll do 6 sets, shooting for 4 reps / set with only one failure point in the entire Muscle Round. • Do sets of 4 reps, resting 10s between sets or using 5 deep breaths (for smaller muscle groups) as the rest interval. (Use a watch and the 10s rule if your are doing a large muscle group exercise, e.g., Barbell BO Rows or a Leg Press, where counting breaths is not a reliably consistent way for measuring the inter-set rest interval. • You should get at least into the 4th set before failing. (Other wise, you’ve gone too heavy.) • If failing in the 4th or 5th set, drop the load ~10-30% so as to complete the remaining sets of 4 WITHOUT another failure point. Again, PLAN ahead as to be able to easily drop the load if needed. (Do the math and plan ahead with how you load plates on bars.) • If you don’t fail until the 6th set, take that set to failure safely. This will help you gauge how to increase the load next time. • Progress the load over time. You can stay with lighter loads - failing in the 6th set, heavier loads - failing earlier in the MR, or keep a given load that you initially fail with during the 4th set and progress until you can get 6 sets of 4+ reps.