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Mike Ross

F1 and other options - Programming

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Mike Ross

So I am glad to see an array of options within the GB platform now with many options

A couple things...I am someone who doesn't like things to feel randomized and likes things programmed specifically with end points and entrance points. 

my goals 

 

1) Trying to maximize strength and put on some muscle 

2) My mobility needs a ton of work

For Programming going forward: Is doing the F1 exercises twice a week enough/too much with some added in stretch and weighted mobility?

I always throw in 2 cardio days for heart and respiratory health reasons

Bonus question: My legs have become much skinnier and I feel need some more attention than they are getting in F1...is there any accessory work I can add into my F1 training to help my legs get stronger (and bigger...chicken leg syndrome lol)

 

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Alessandro Mainente

HI MIke, the situation is complex, in the sense that building muscles require also a decent nutrition approach, without that you cannot maximize muscle gain. Another point is that without good motor schema you cannot properly engage muscles and stress them in order to obtain hypertrophy adaptations. strength training (like GST) promotes a motor schema refinement and it is an essential basic capacity for future muscle hypertrophy.

So as Coach Sommer says "first things, first".  foundations first. then you can think about the rest.

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Mike Ross

Thanks I guess my main question that remains is how many times a week should I Be doing the F1 exercises?

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Jeffrey Bittner

@Mike Ross We typically recommend starting out by doing each Foundation workout one time per week. Once your body has gotten used to the exercises, you are welcome to add in another day if needed. Keep in mind that everyone's body is different. While some people benefit from more frequency on their Foundation workouts, other's might find they need more rest between sessions. You will have to find what works best for your body and your individual needs.

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Michael Stanwyck

When I started adding a second time each week, I began by doing 1/2 the assigned reps. Trying to do a full set a second time left me not recovered at the start of the next week.

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