Fortitude Training by Scott Stevenson -Printable

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Fortitude Training by Scott Walter Stevenson, PhD © 2014 by Scott Walter Stevenson. All rights reserved. No part of this book may be reproduced in any written, electronic, recording, or photocopying without written permission of the publisher or author. The exception would be in the case of brief quotations embodied in the critical articles or reviews and pages where permission is specifcally granted by the publisher or author. All trademarks are the exclusive property of Integrative Bodybuilding, LLC. Although every precaution has been taken to verify the accuracy of the information contained herein, the author and publisher assume no responsibility for any errors or omissions. No liability is assumed for damages that may result from the use of information contained within. Books may be purchased by contacting the author / publisher at:

www.integrativebodybuilding.com Cover Design: Scott W. Stevenson Interior Design: Scott W. Stevenson Publisher: Scott W. Stevenson Model: Scott W. Stevenson ISBN: 978-0-9904718-0-6 Library of Congress Catalog Number: 2014910050 1) Bodybuilding 2) Nutrition 3) Exercise 4) Muscle Growth First Edition (Electronic Version)

©Scott W. Stevenson

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Fortitude Training Manual

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DEDICATION

To Dr. Gary A. “Doc” Dudley, PhD For inspiring me to make the complex simple and do what I love, “even if it’s diggin’ ditches.”


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TABLE OF CONTENTS Chapter 1: Fortitude Training – Earn it! Chapter 2 – A view from the Ivory Tower: The Science of Fortitude Training Chapter 3 – Fortitude Training Program Outline Chapter 4 – Fortitude Training: Feeding the Machine Chapter 5 – Frequently Asked Questions Chapter 6: Resources – Videos and Articles Appendices Training Logs References Hyperindex of Terms


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PREFACE AND ACKNOWLEDGEMENTS Thank you for purchasing my book!

You now possess all that’s needed to

understand and execute one of the most effective, scientifcally-based, and extraordinarily fexible bodybuilding training systems known to me. Fortitude Training (FT) is derived from over three decades of my experience and education as a bodybuilder, exercise scientist, personal trainer, online coach and author.

FT blends time-tested, effective

bodybuilding training and dietary strategies with my own science-guided personal experiences. It is my gift to you and bodybuilding, an endeavor I love. Over the past two years, behind-the-scenes testing with my clients (and myself) has refned FT’s effectiveness for off-season muscle growth and dieting for bodybuilding and physique competition. However you choose to use it, the Fortitude Training System can be adapted to your recovery ability, physique goals, equipment availability, and lifestyle factors like your weekly training and travel schedule. By coupling brutal, but intelligent training, with sound, recovery-focused nutrition and supplementation, Fortitude Training is an easy win for anyone willing to execute it fully.

This book

contains whys and the practical hows of doing so. A special thanks goes out to former and current clients and friends who trusted me and had the (intestinal) fortitude to give this program a go, even in its developmental stages. Fortitude Training will be centralized online at my website and discussion board: www.IntegrativeBodybuilding.com Please feel free to visit the Fortitude Training forums for follow-up questions, to communicate with fellow Fortitude trainees and/or to hire me personally to guide you with Fortitude Training. Yours in Health and Strength, Scott Walter Stevenson, PhD ©Scott W. Stevenson

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DISCLAIMER (1)

Introduction

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Credit

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No advice

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No representations or warranties

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Limitations and exclusions of liability

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Exceptions

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Severability

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Law and jurisdiction

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Our details

This disclaimer governs the use of this ebook. [By using this ebook, you accept this disclaimer in full. / We will ask you to agree to this disclaimer before you can access the ebook.] This disclaimer was created using an SEQ Legal template. The ebook contains information about bodybuilding and physical exercise. The information is not advice, and should not be treated as such. You must not rely on the information in the ebook as an alternative to medical advice from an appropriately qualifed professional. If you have any specifc questions about any matter you should consult an appropriately qualifed medical professional. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in the ebook. To the maximum extent permitted by applicable law and subject to section 6 below, we exclude all representations, warranties, undertakings and guarantees relating to the ebook. Without prejudice to the generality of the foregoing paragraph, we do not represent, warrant, undertake or guarantee: • that the information in the ebook is correct, accurate, complete or non-misleading; • that the use of the guidance in the ebook will lead to any particular outcome or result; The limitations and exclusions of liability set out in this section and elsewhere in this disclaimer: are subject to section 6 below; and govern all liabilities arising under the disclaimer or in relation to the ebook, including liabilities arising in contract, in tort (including negligence) and for breach of statutory duty. We will not be liable to you in respect of any losses arising out of any event or events beyond our reasonable control. We will not be liable to you in respect of any business losses, including without limitation loss of or damage to profts, income, revenue, use, production, anticipated savings, business, contracts, commercial opportunities or goodwill. We will not be liable to you in respect of any loss or corruption of any data, database or software. We will not be liable to you in respect of any special, indirect or consequential loss or damage. Nothing in this disclaimer shall: limit or exclude our liability for death or personal injury resulting from negligence; limit or exclude our liability for fraud or fraudulent misrepresentation; limit any of our liabilities in any way that is not permitted under applicable law; or exclude any of our liabilities that may not be excluded under applicable law. If a section of this disclaimer is determined by any court or other competent authority to be unlawful and/or unenforceable, the other sections of this disclaimer continue in effect. If any unlawful and/or unenforceable section would be lawful or enforceable if part of it were deleted, that part will be deemed to be deleted, and the rest of the section will continue in effect. This disclaimer will be governed by and construed in accordance with law in the United States of America, and any disputes relating to this disclaimer will be subject to the exclusive jurisdiction of the courts of the United States of America. In this disclaimer, "we" means (and "us" and "our" refer to) Scott Walter Stevenson (1212 East Caracas Street; Tampa, Florida 33603; USA or any future addresses, temporary or permanent).


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CHAPTER 1: FORTITUDE TRAINING – EARN IT! “Whatever the mind of man can conceive and believe, it can achieve.” -Napoleon Hill(1) Is Fortitude Training (FT) For You? The name is not an accident: Fortitude Training is not easy, but few things worth having are. Fortitude Training (FT) is for the advanced, “hungry” bodybuilder. It’s for the motivated trainee who not only wants to realize his/her ultimate muscular potential, but also has, by nature or years of nurturing, the fortitude to regularly test and surpass previous limits in the gym. However, the FT trainee also should be intimately attuned to when those limits are being approached, both physically and mentally, both in the moment of an intense set, during a workout, over the course of weeks and months of training.

A key feature of FT is applying your own common sense, experience and

intuition so you can customize and optimize FT for you.


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What is Fortitude Training? Fortitude Training is a training system, including a dietary and nutritional supplementation approach, a template so to speak, strategically coupled to the rigorous resistance training program. Each aspect can be tailored to focus on gaining muscle mass or losing fat, in the context of biochemical inter-individuality (“we’re all a bit different”). The stress of training (frequency, volume, periodization scheme) and dietary and supplementation approach can be modifed as needed. This book gives my suggestions, which, again, should be integrated with your own training experiences and know-how. What about the Training Itself? To match the stimulus with your recovery abilities, FT offers two Versions of this high-frequency resistance training program that target major muscle groups either three times (Basic Version) or four times per week (Turbo Version). Each Version has three Volume Tiers (Tiers I, II and III) which vary the number of sets (and sometime type of sets) for each muscle group. FT is structured to ensured progressive overload (heavy “Loading Sets,” a mainstay of getting bigger and stronger) within a system that varies the growth stimulus by including high repetition (“Pump Set”) and discontinuous sets (“Muscle Rounds”), as well as intensive stretching. These training variations keep the workouts fresh, injury-free, and customizable. Perhaps most importantly, the different Set Types of FT are intended to synergize, all within one bodybuilding training regime, several different aspects of the resistance exercise stimulus that can foster muscle growth.

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Is there a Fortitude Diet or Supplement Regimen? Training-induced adaptations require recovery: Rest, diet, supplementation and a plethora of other life-style related factors.

This e-book isn’t focused on tailoring a

specifc diet and supplement regimen to ft the your situation (pre-contest or off-season, personal history with or preferred diets, supplementation practices, or other specifc goals). I do however, address the basic scenarios common to all bodybuilders: Muscle gain and fat loss.

In my opinion, biochemical inter-individuality really calls for

personalized attention when it comes to diet and supplementation. [This is a fancy way of saying we’re all different, from the way in which we process foods(2) or handle caloric excess(3) or defciency(4), to the metabolism of foreign chemicals such as toxins and drugs(5).] However, I would be remiss if I didn’t outline some core nutritional strategies I think are tremendously effective in optimizing FT effectiveness. Must everyone using ©Scott W. Stevenson

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FT employ the tactics I outline here? Certainly not: If it ain’t broke, don’t fx it. Keep using the dietary and supplementation approaches that work for you. However, if some (or all) of what I outline makes sense and perhaps furthers your bodybuilding progress, then my mission has been accomplished.

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CHAPTER 2 – A VIEW FROM THE IVORY TOWER: THE SCIENCE OF FORTITUDE TRAINING “Try not to become a man of success, but rather try to become a man of value. He is considered successful in our day who gets more out of life than he puts in. But a man of value will give more than he receives.” -Albert Einstein(6)

Like many budding bodybuilders, I learned the “hard way” during my early training years (the late 80’s and early 90’s in my case) that my zeal and vigor (and perhaps a bit of brainwashing from overconsumption of lay bodybuilding magazines) could lead to excessive training. In other words, my learning curve on the “more is not always better” concept was not very steep.

Graduate school exposed me to exercise

training science, and communion with a few powerlifters and other fellow plateheads along the way made it clear that strong and big go together like meat and potatoes. When I started competitive bodybuilding in late 90’s and early 2000’s, I was therefore using a more progressive overload-inspired approach. Trial and error made clear that I could push my limits in the gym, training progressively and aggressively, for only about 6-8 weeks before I needed to take a step back (or “deload”). When I came across Doggcrapp Training (DC Training; developed by Dante Trudel, owner of True Nutrition www.truenutrition.com) circa 2001, it was no surprise then that I immediately connected with Dante’s concepts of “heavy slag iron” and a simplifed “blast and cruise” kind of periodization (which he’d derived empirically as well).

Dante and I were on the same

page and he was reading aloud to the internet community. People were listening.


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More recently, as an over 40 bodybuilder with 30+ years of accumulated “wear and tear” in the gym, I was searching for ways to improve my physique without sacrifcing longevity in the endeavor I so very love. In other words, I was paying more attention to the fact that I was no longer an invincible 20-something year-old and that, with the strength I’d gained over the years, injury potential was worth keeping an eye on. My successes with increasing training frequency and stimulus variety, which has also proven for me to be a way to avoid chronic overuse injury in part, led me to Leo Costa’s Titan Training(7). Costa’s regime required an even higher training frequency than DC training, and utilized of both “straight” set training, as well as “Muscle Rounds,” a form of discontinuous or “cluster” set(8), somewhat similar to a DC “rest-pause” set. Unfortunately, the manner in which I interpreted and applied Costa’s program (without explicit directions from him on set execution details like training loads and when / if to achieve muscular failure) did not pan out well for me. I had hoped to “overreach” and

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“rebound” using Titan Training, but instead, by not dialing back my training per my instincts, actually truly overtrained(9, 10) for the frst time ever.


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FORTITUDE TRAINING: BLENDING RESEARCH AND REAL TRAINING The time it took to recover from overtraining was a blessing in disguise. The progress I made initially refocused me on the value of training frequency, and blending a variety of stimuli (e.g., heavy and light sets, as well as discontinuous rep sets) to exploit different mechanisms of muscle growth. Reality also dictates that some form of antiovertraining measures, especially periodization, be in place. Ideally, though, a state of overreaching, coupled with a strategic taper, can be employed to harvest maximal adaptation from one’s training efforts. These pieces of the training puzzle, as well as the dietary and supplementation strategies that I have found (empirically and in the research literature) to be most effective to foster an anabolic and anti-catabolic milieu intérieur started coming together: Fortitude Training was conceived.

Major Resistance Training Stimuli that Encourage Muscle Growth

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Training Stimuli: Load, Metabolic Stress, Muscle Damage & Stretch “Specifcity” is a basic principle of exercise training: The adaptation is specifc to the imposed stimulus (or demand)(11-14). In other words, you’ll get better at what you do repeatedly because of particular, task-specifc adaptation of the underlying systems (neurological, muscular, etc.). For an athlete, this dictates how you train. A powerlifter obviously trains specifcally to lift maximal loads in the Big 3 (squat, bench press AND deadlift), using allowed equipment, with regulation depth, etc. A sprinter works on sprint speed for her competitive distance. A volleyball player trains for jumping ability, agility and sport-specifc skill profciency. Specifcity of training makes sense logically and this training principle pans out pretty well in the research literature(12). For the bodybuilder, the closest thing to “training specifcally” to more muscle mass might be to train for a “pump” in the gym (or simply practicing posing, of course). The “functional” outcome of bodybuilding training is becoming more muscular, not running faster, jumping higher, being stronger or some combination thereof. However, as it turns out, in the trenches trial and error, plus a little help from science, reveals that there are multiple training stimuli, call them “modes” of resistance exercise, that are “specifc” for the singular outcome of making muscle grow. Just as a strength/power athlete might employ a conjugate principle to construct a training regime based on components of athletic performance development (strength, speed, power)(15), or feld / court athlete (think soccer, basketball, etc.) might employ “metabolic specifcity of training” based on bioenergetic systems stressed during a sport (phosphocreatine, anaerobic glycolysis, etc.)(16), a bodybuilding training system can vary training load (and loading pattern) to stimulate hypertrophy in different ways(17). Fortitude Training exploits what we know about the mechanistic underpinnings of muscle enlargement(18) by incorporating different kinds of sets (Loading Sets, Pump


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Sets and Muscle Rounds), as well as stretching techniques to generate a growth stimulus. These are the building blocks of the FT bodybuilding system.

Focus on Training Load: Give Me Strength, Give Me Size Muscle strength and size are associated: A bigger muscle is a stronger one, generally speaking.

Admittedly, there is some variability there, as well(19), as

demonstrated by those who have gym strength that defes muscular size, as well impressive bodybuilders who look much stronger than they are. Nonetheless, training with high loads turns on muscle growth(20-23), and the greater the load (the heavier you 16


lift), the stronger the signal and resultant growth(24, 25). Putting this to work in the gym typically means using between 60 - 90% of a one repetition maximum (1RM or a the maximal weight you can lift for a single rep) in order to gain strength(26), with ~75%90% 1RM being the rep range that seems to optimize muscle growth in particular(27, 28). [For your information, loads of 60%, 80% and 90% of 1RM translate respectively into sets of about 20-30, 9-12 and 4-5 rep, taken to muscular failure when using compound exercises like the bench press, squat, etc(29).] Of course, heavy singles are vital part of training for the strength sports of powerlifting and Olympic lifting, but are used with reservation(26) and not employed in Fortitude Training. Some Finer Points of Getting Stronger (to get Bigger) So, we’ve established the (perhaps obvious) association between gaining strength (strength training) and gaining muscle (bodybuilding training). Beyond this, some of the “fner points” of intensity (load)-based progressive overload training are worthy of mention, if you want to get as muscularly large as possible. • Should I train to failure?... • What’s a good rep range and should you just stick with the same rep range?... • Is there a best rate of progression or should I just wing it?... Muscular Failure Means Growth Success? Training to momentary muscular failure, i.e., performing as many reps as possible (with a given form and rep tempo) in a given set, seems like the obvious choice when it comes to metabolic stress and motor unit activation, and thus strength and size gains(27, 30). Research suggests that for a trainee who, for instance, were only focused on bench pressing(31) or biceps curls(32) (and I doubt this pertains to you if you’re reading this), going all out on all your sets may mean greater strength development. At the other end ©Scott W. Stevenson

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of the effort spectrum, beginners can pile up “easy” reps by cutting sets short (doing half as many reps but twice as many sets) and still make decent strength gains(33). Nonetheless, “just getting the reps in” may still impair strength gain during lower bodyonly training(33), and this likely means that the trained muscle won’t grow as well, either(34). Now, when training the whole body in a complete (more stressful) program, a different story emerges. Stopping sets short of failure may generate equivalent strength gains (which many powerlifters, who rarely take sets to failure or “miss” lifts have known for decades), and avoid unwanted hormonal changes (e.g., elevated cortisol, reduced testosterone)(30), that may lead down the path of overtraining(35, 36).

Because Fortitude Training trains the entire body several times each week, Loading Sets in FT are not all taken to failure. What’s the Best Rep Range for Optmal Muscle Growth? Even though higher loads, i.e., those approaching 100% a 1RM may be more conducive for strength gains (per the specifcity of training principle(37)), dozens of studies suggest optimal muscle fber hypertrophy occurs around ~75-90% 1RM(28). This training intensity range matches reasonably well with the 70-85% 1RM range found when whole muscle size is used to measure muscle growth(27). As noted above, 80% of a 1 repetition maximum translates to a load that can lifted for about 10 reps, if a set is taken to failure(29). Generally speaking, research suggests the type II muscle fbers have greater potential for growth the type I fbers(38-40), but a program employing heavy and frequent training to failure (e.g., 3 sets of 6-10reps to failure, 3 times per week) may elicit equivalent growth in both (I and II) major fber types(41). Bodybuilders typically have type I and type II fber that are about the same size, unlike powerlifters and weightlifters 18


whose type II fbers are nearly 50% larger on average. This is probably because they train with higher relative loads (above 80%1RM) and much less volume(28). [Of note here is that many studies of bodybuilders have turned up muscle fbers of “normal” size (equivalent to that of untrained control subjects).

This fnding suggests that muscle

growth in humans may be in part due to an increase in fber number (hyperplasia)(4244).]

F T Loading Sets are typically within the 6-12 rep range, approximating the load a good deal of scientifc research suggests is optimal for stimulating muscle growth. Why Not Just Train Heavy? A long held supposition, based on the majority of research examining upper body muscle activation, is that nearly all motor units are activated at loads of ~80-85% of a maximal effort (or an even lesser percentage for small muscles in the hand) and that force increases or is maintained during fatiguing exercise mainly by increasing the fring frequency of the active motor units (creating a summation effect on force)(45-48). However, recent evidence suggests that efforts up to 95% of maximal may be needed to call upon all the fbers in lower body muscles (e.g., the soleus, one of the calf muscles) (49, 50).


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Despite any disadvantages related to activation strategies, with enough volume [number of sets(51, 52)], pure low load training (~20-35 reps per set) can actually induce muscle growth(53, 54) equivalent to that of high intensity training [~10 reps / set(55)]. The important feature of note here is that, as fatigue ensues and sets are taken to failure, any and all motor units that can be actively called upon, will be(56-59). In other words, heavy loads activate more motor units than lighter loads at the start of a set, but this difference in activation strategy is minimized when effort is maximal at the end of a set taken to failure.

Fortitude Training includes high effort, lower load training to stimulate hypertrophy.

FT Pump Sets are in the 20-30 rep range and

Muscle Rounds typically employ a load equivalent to a 15RM, but permit ~22-26 repetitions total (with one failure point). Indeed, variety is the spice of training and the research supports this when it comes to choosing training loads. In those who are already resistance-trained athletes 20


(past the initial neurologically dominated strength gains(60)), using undulating periodization, where loads (and thus rep ranges) are changed on a daily basis (e.g., each workout) have been found more effective than traditional periodization (weekly or longer periods of training within the same rep range) for increasing strength(61). But even weekly variation / undulation the training loads may not introduce enough variety to further strength gains(62), especially if there is minimal variation in the exercises used in training(17). On the other hand, a “non-linear” periodized scheme, where high volume / low load sessions are alternated with high intensity load / low volume sessions in the same week is more effective than keeping the rep ranges the same, workout after workout (no periodization), or a more typical weekly (“linear”) periodization scheme where repetitions / set decrease as loads increase(63).

As a strategy to further training adaptations, the different Set Types used in Fortitude Training create a weekly undulating periodization scheme in terms of load, loading pattern and exercise selection. Pick Your Own Poison – Rate of Progression In addition to the variety that undulating periodization adds to progressive overload, leaving it up to the lifter to self-monitor progression (called “autoregulation”) is another strategy that may further foster strength gains(64).

This is what gym rat

bodybuilders have done for years, and how programs like DC Training “program” progression. Frankly, it’s just sensible to have some built in internally-derived governor of the rate of progression, to allow for outside infuences that can affect training capacity on a given day. Additionally, “all out” training, each and every day can be excessive and counter progress. Research suggests lifting with just about 85% of the maximum training volume you can tolerate may be best for making strength gains(65), as well. ©Scott W. Stevenson

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Thus, Fortitude Training varies the loading schemes and exercise selection on a workout by workout, but also puts a governor on training stress: •

Loading Sets [“Heavy” sets of 6 - 12 reps, but not all sets are taken to failure].

•

Muscle Rounds [6 sets of 4 reps clustered together with very brief rest intervals, with only one failure point].

•

Pump sets [continuous, metabolically demanding high rep (15-30 reps), with load, rep range of motion, etc. varied according to how the lifter feels].

•

Three Stretch Types [just after training a given muscle (group)] chosen intuitively by the lifter, that involve high external loading (DC Training style Extreme Stretch), voluntary isometric contractions (Occlusion Stretch) or a fexibility (injury prevention) goal (Flexibility Stretch).

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For the above you, the bodybuilder, pick the loads and intensity of effort. Additionally, the different Volume Tiers provide a basic structure for adjusting training volume to match recovery ability.

As you can see, Fortitude Training is highly customizable to

prevent overtraining, but a training Log Book (as well as a scale and mirror) ensure accountability for progress.

Fortitude Training leaves training load progression and volume to the trainee (autoregulation), as well as the duration of the “Blast” Period during which progressive overload is the focus. “Volume Training:” Load AND Metabolic Stress (Light Weight, Baby?) Even if I’ve already convinced you of the notion that gaining strength is paramount to gaining muscle size, you’ve likely confronted an observational paradox I alluded to above: Larger lifters tend to be stronger but the strongest lifters (powerlifters, Olympic lifters, strongmen, etc.) are not universally (or even typically) as muscular as the best, and often weaker, bodybuilders. Scanning the spectrum of competitors focused in lifting heavy iron, it’s clear that strength is not an absolute end-all-be-all of muscle size. ©Scott W. Stevenson

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Science supports variability in this regard(19). There must be other other mechanisms for producing muscle growth beyond simply lifting heavier and heavier weights. Volume: You Got to Do enough “Volume training” advocates, meaning most bodybuilders over the years(66, 67), know that training with higher volume (many sets, typically with rest intervals <2min), and thus lower intensity (%1RM) gets the job done quite well when it comes to impressive muscle size. For instance, the dictates of Arnold Schwarzenegger(68, 69) persist to this day in gyms around the world. “Sarcoplasmic” vs. Myofbrillar Hypertrophy Before digging into the notion of training volume, I feel obligated, since I’m writing a book about muscle growth and have been asked about this many times over the years, to delve into “sarcoplasmic hypertrophy.” This term refers, as best I can tell, to an increase in (skeletal muscle) cell size due to increased content of non-myofbrillar material. [Myofbrils are the organized strands of actin, myosin, troponin and tropomyosin proteins that generate force within skeletal muscle(70).] As you might know and even have professed, sarcoplasmic hypertrophy is commonly contrasted with myofbrillar hypertrophy as two distinct ways of increasing muscle cell size. Unfortunately, this term is not found in the scientifc literature, to my knowledge, as a quantifed experimental variable. As best I can tell, sarcoplasmic hypertrophy can be traced back to a delineation made by Dr. Mel Siff(71), where he describes sarcoplasmic hypertrophy: “In this case, the volume of the non-contractile protein and semi-fuid plasma between the muscle fbres increases. Although the cross-sectional area of the muscle increases, the density of the muscle fbers per unit area decreases and there is no corresponding increase in muscle strength(71).” (emphasis mine)

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The “original” defnition of sarcoplasmic hypertrophy described by Dr. Siff (he does not provide a reference) seems to have mutated over the years. Additionally, Siff originally referred to sarcomere (rather than myofbrillar) hypertrophy.

Dr. Siff also

coined the terms “sarcoplasmic hyperplasia” (“involves an increase in the number of sarcoplasmic organelles”) and “myofbrillar-mitochondrial hyperplasia” (“involves increase in the number of myofbrils and mitochondria”) to further delineate cellular components potentially involved with muscle growth(71). Again, Siff provides no source to document these phenomena as forms of adaptation that have been differentiated, nor how, why or specifcally under what conditions they might become apparent or relevant. The “lay” defnition of sarcoplasmic hypertrophy implies (as does Siff’s defnition) a relatively larger increase in volume of non-force producing (non-contractile) elements.

The fgure (1.30) depicting sarcoplasmic hypertrophy in Mel’s book

Supertraining(71) suggests cellular enlargement via (as best I can guess) what would be increased glycogen content(40) and osmotically associated water(72), as well as mitochondria (which Siff actually groups under a different phenomenon – see above). Both of these adaptations would come about specifcally due to training that is glycogen depleting (high in volume) and aerobically demanding (short rest intervals, high rep sets, etc.)(40). While glycogen and related water can certainly increase muscle size, resistance training very often dilutes mitochondrial content (volume percentage decreases) due to relatively larger gains in myofbrillar protein(39, 40, 73-75).

Thus, it’s clear that

“sarcoplasmic hypertrophy” does not seem to be a universal effect of resistance training. Additionally Dr. Siff’s defnition of sarcoplasmic hypertrophy implies semi-fuid plasma between the muscle fbers, not within them, e.g., interstitial fuid from temporary swelling that might come about from a recent training session(76). The data in bodybuilders does not suggest the relative content of connective tissue (non-contractile) protein is different that that of (other) weight training athletes(74, 77-79). Connective ©Scott W. Stevenson

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tissue may even constitute a smaller percentage of muscle tissue in highly trained bodybuilders(42). (Dr. Siff contends differently with regard to connective tissue, but I can fnd no reference to that aspect of muscle ultrastructure in the article(80) he cites to support this contention.) Siff’s notion of “sarcomere hypertrophy” (nowadays referred to as myofbrillar hypertrophy) suggests an “increase in the size and number of the myofbrils,” although his fgure only depicts thicker, but not more, myofbrils in a cell that is overall not enlarged(71). Nonetheless, the limited data on myofbrillar changes due to resistance training suggest Dr. Siff wasn’t far off with this one. What I’ve been able to locate on the matter suggests wide variability in size, but that myofbril diameter increases with cell hypertrophy (16% in fbers that were 31% larger) and decreases with cell atrophy via the addition or removal of contractile proteins at the perimeter of the myofbrils(81). MacDougall found the packing of myofbrils (contractile protein spacing) is very uniform, but that weight training increases the number of “split” myofbrils seen under the electron microscope(81), suggesting, as is the case in growing rodent muscle(82), myofbrils increase in number (by splitting) when some critical size is reached. However, myofbrillar volume density (percentage of the cell made up of myofbrillar protein) was unchanged in a training study reporting sizable muscle growth(73). Thus, hypertrophy due to myofbrillar protein is seems to be mainly due to increased myofbrillar number [as is commonly noted(83)] perhaps by splitting existing myofbrils to maintain a structural balance relative to the other intracellular components intimately involved in coordinating muscular contraction. The purpose here is not to devalue Siff, who is highly regarded and was a tremendous thinker in my opinion(84). His notions and specifc defnitions (see above) pertaining to sarcoplasmic expansion simply have not been systematically or extensively explored in the Western scientifc literature. The bulk of the evidence suggests that, in 26


terms of the relative contributions toward muscle hypertrophy, the tensile stresses of resistance training result most dramatically in demand-specifc increases in contractile (myofbrillar) material(37), rather than “sarcoplasmic” components. Were it so that we bodybuilders could train to very selectively expand the volume of the non-myofbrillar cellular components, I’d be quite happy: This might be a yet another weapon in the Fortitude Training arsenal. (Fortitude Training might include a “Sarcoplasm Set Type.”) However despite Dr. Siff’s quite logical claims, “sarcoplasmic hypertrophy” does not seem to be (at the time of this writing) a quantifed or exploitable means of generating muscle growth. Best of Both Worlds: Accumulating Volume and Loading with Cluster Sets (Muscle Rounds) During the course of a normal “straight” set taken to failure, motor units are progressively recruited as fatigue ensues, according to Henneman’s size principle(56, 85), until there is maximal voluntary motor unit recruitment at the end of the set [if taken to momentary muscular failure(58, 59)]. Rep by rep, fatigue means loss of muscular power as velocity of movement declines(86). However, if sets are taken to failure, a multitude of studies (see also above) suggest that using light weights may improve strength as well as training with heavier (e.g., 3-5RM) loads(59). One way to capitalize on this, and further increase training volume and workload within a given set and thus the growth stimulus(87, 88), is to postpone set-ending fatigue by performing the set in a discontinous fashion, sometimes called a “cluster set(8).” Cluster set reps are grouped (“clustered”) together (typically 1-5 reps), and interspersed with short rest periods. This technique of prolonging a set and adding training volume has along history, dating back at least a half-century(89).

Perhaps the most well known contemporary type of cluster

set is a “rest-pause” set, a term originally coined by Mike Mentzer(90, 91) and recycled by Dante Trudel to describe the foundational set type of DC training. ©Scott W. Stevenson

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Leo Costa’s cluster set is called a muscle round, a name which I’ve retained here out of respect (as Dante Trudel did in using Mentzer’s “rest-pause” terminology) and to minimize the growing “cluster” of terms within the ftness world. Costa’s muscle round was, in my opinion, ill-defned in his book and actually physiologically impossible [at least for me; using the load and rep strategy he suggests(7)]. I’ve refashioned the Muscle Round as part of Fortitude Training (details below). An FT muscle round (MR) also includes 6 sets of 4 reps (with 10 seconds rest in between, or about 5 breaths) as did Costa’s. The MR is done with approximately a 15RM load (this is only a starting point upon which to base progression) and includes only a singular failure point, after which the load is lowered as needed to complete the remaining sets of 4 in the MR. Having at least (but only) one failure point ensures a large number of high effort (motor unit 28


activation) repetitions, but limits excessive neuroendocrine stress (see section below) and the potential for the injury that repeated failure reps might precipitate. My experience tells me this caution is especially warranted at the end of a MR when one already highly fatigued and sometime cardiovascularly challenged if training a large muscle mass.

Muscle Rounds stimulate muscle growth via a combination of a relatively high mechanical tension and metabolic stress (and progressive overload over the course of training). Focus Training Stress on Skeletal Muscle Tissue Mammalian skeletal muscle has a tremendous capacity to grow, potentially far beyond the adaptations of a common weight training stimulus. We must keep this in mind in grading the training stimulus, because it seems that other bodily systems (e.g., the nervous and endocrine systems) can breakdown, leading to overtraining before the muscles being trained have reached their adaptive limit(9, 92-94). Let me explain to you why I believe this to be the case, as it’s an important tenet of Fortitude Training.

Resistance training studies ranging from 2 to 5 months show

increases in muscle and muscle fber cross-sectional area ranging from ~10 to 50%(9597). Competitive powerlifters and bodybuilders typically are 30-90% larger than sedentary controls when the same methods are used to compare muscle size (especially those measuring whole muscle cross-sectional area)(42, 98-100). Research animals can be trained to do various forms of resistance training as well, increasing muscle size (weight) by roughly the same(77, 101-105) or and sometimes to a lesser extent(20, 97, 106) as humans over the course of months or even years of training. So, there’s reason to believe that human muscle has a capacity to grow that’s at least on par with that of animals, generally speaking.


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Here’s the kicker: Extraordinary stimuli like “compensatory hypertrophy” [e.g., removal of the soleus calf muscle, leaving the gastrocnemius and plantaris to take over during locomotion(107, 108)] and continuous weighted stretch [such as “stretch overload” applied the wings of quail(44, 109-111)] both stimulate tremendous muscle growth (and hyperplasia)(44, 110-112). These adaptations are far more extensive than those brought on by resistance training (see Figure Below). These stimuli are so potent, and the adaptations so robust, that they occur even when animals are starved or devoid of androgens, growth and thyroid hormone(113), or insulin(113-115). Lacking a functional IGF-1 receptor(116) does not impair growth and growth is likewise not blunted by corticosteroids(117, 118) or enhanced by anabolic steroids(119, 120). Thus, it may very well be that human skeletal muscle has growth potential we can’t tap into with weight training, simply because a more “maximal” round the clock training, such as that imposed in these animal models of resistive overload, would cause our nervous, 30


endocrine and immune systems to ”break down” (i.e., we would experience overtraining) (9, 92-94). In other words, voluntary resistance exercise may simply not be “enough” to maximally drive muscle growth to the extent to which the tissue is capable of adapting. The fgure below is an overview of the muscle growth due to different forms of resistive overload in human and animals.

Overview of Muscle Growth due to Resistive Overload in Animals and Humans

The above emphasizes the notion that maximizing muscular stress while minimizing neurological efforts (and thus strain on other organ systems) is a logical consideration in a resistance training program geared toward muscular growth. Direct example or minimal (centrally driven) neurological involvement is the use of electrical stimulation to evoke muscle contractions, which averts neurological inhibition during eccentric (lowering) contractions(121). When using the appropriate training apparatus to ensure eccentric overload, e-stim training roughly doubles the rate of muscle growth when equivalent sets and reps are performed voluntarily(97, 106).

To prevent CNS strain and overtraining potential, only the last of any (compound exercise) Loading Set is taken to failure and Muscle Rounds are limited to one failure set for the entire Muscle Round. Relish the Pump Standard bodybuilding training – a multitude of higher rep, but lighter load sets that incorporate techniques like forced reps and “burn out” reps(14) – creates a tremendous amount of metabolic stress (high workload, total energy expenditure and ©Scott W. Stevenson

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accompanying metabolite accumulation). This is likely why this kind of training is an effective stimulus for muscle growth(122). As mentioned above, and contrary to longstanding opinion(80), recent research (even employing loads as low as 30% of the 1RM) demonstrates the effectiveness of very “light” loads, if sets are taken to momentary muscular failure, for stimulating muscle growth(52, 55).

There are several potential mechanisms whereby exercise-induced cell swelling (the “pump”) may be anabolic(123). Dehydration and cell shrinkage is associated with skeletal muscle protein breakdown in various disease states(124, 125), whereas increasing cellular hydration has the anabolic effect of increasing glycogen synthesis(126). Insulin’s anti-catabolic effects are thought to be brought about in part by activating ion exchange that increases cell volume(125). Type II muscle fbers, given their high glycolytic capacity and membrane porosity(127) may be particularly 32


susceptible to swelling brought on during high-intensity exercise that substantially changes intracellular lactate, and ion concentrations(123, 128-130). This may even partially explain the common fnding that type II fbers have greater growth potential than their type I counterparts(38-40).

Lastly, the cellular hydration brought on by

creatine(131-133) may be connected with the effect of creatine supplementation on inducing satellite cell proliferation and incorporation into skeletal muscle cells(134-136) and engaging a host of other genes involved in cellular remodeling and protein synthesis(133)

Fortitude Training Pump Sets are performed intentionally to create metabolic stress and a pump in the exercised muscle. Feel the Burn, Watch Me Grow Occlusion training [aka Kaatsu training(137) or blood fow restriction (BFR) training(138)] was developed in Japan over the past 45 years(137) as a means of generating muscle hypertrophy in scenarios of rehabilitation for the frail elderly. Kaatsu training employs light load (<50%1RM) exercise during which blood fow is restricted using a tourniquet style strap that fts around a limb, proximal to the muscle(s) to be exercised (thus pooling blood in the capillaries).

Y. Sato, Kaatsu training’s inventor

cautions that Kaatsu training does not intentionally induce ischemia(139), which may cause thrombosis(137), as well as rhambomyolysis (permanent muscle tissue breakdown) (140). These risks are approximately less than 1 in 1800(141). Indeed, BFR training is a potent hypertrophic stimulus(137, 138, 142, 143). In a extensive review of training variables that produce muscle growth(27), a two week Kaatsu resistance training (twice daily training sessions(144)) demonstrated the highest rate of quadriceps enlargement of all the studies reviewed. The pooling of blood thus brings about metabolite accumulation(145), creating an (anabolic) cell volumizing effect(145, 146). ©Scott W. Stevenson

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normally high threshold motor units even when loads are low(147, 148), large increases in type II fber size are possible(149). Occlusion training recruits satellite cells(150) [like high intensity training and other models of muscle growth(44, 111, 113, 118, 151-153)] and also reduces myostatin expression(154), as is seen with anabolic steroids(155, 156) and dietary creatine monohydrate supplementation(157). [Heavier load training may have this effect on myostatin, although results are a bit mixed in this regard(156, 158-162)]. Perhaps most impressive is that some studies show that BFR creates minimal muscle damage(144, 163, 164), and thus could be employed a means of stimulating growth while permitting recovery from more damaging exercise.

Although tough (and quite painful), Kaatsu training is tolerable(165) and its application should carefully consider the time under occlusion (and whether occlusion is intermittent or continuous), and the intensity (load) and volume (number of sets) of exercise when weighing the risks noted above(166). 34

For this reason, I hesitate in


formally including (unsupervised) BFR training (using an externally applied tourniquet) as a component of the Fortitude Training system, at least at this time.

However, with

continuous contractions above about 50-60% of maximal, especially with slower rep cadence(167), blood fow is limited due to intramuscular forces(168-170), but postexercise hyperemia (increased blood fow and the pump) is substantial(171).

Fortitude

Training Pump Sets are performed with continuous

tension, to create an occlusion reactive hyperemia (pump) effect, similar to that see with BFR / occlusion training. Hormones and Muscle Growth You might already know that the set / rep / rest-interval confguration of a workout does indeed alter hormonal release (e.g., more sets tend to growth hormone elevation to some extent(172-174), but training to make muscle grow probably boils down more so to intrinsic processes (direct stimulus of the exercise on the muscle itself), rather than training-induced hormonal elevation(175-179). For instance, in an elegant study whereby the lower body was trained immediately after elbow fexors exercise, the resultant endogenous growth hormone and testosterone elevation had no effect on the size or strength gains in the elbow fexors(177). This is not to say, for instance, that growth hormone is immaterial or deleterious to muscle growth(180-182), or hormone replacement cannot restore lost strength or size due to GH defciency(176, 183, 184), e.g., in older trainees(184-186). However, the data thus far suggest that endogenous elevation of hormones, with the exception of cortisol(187-190) (see below), does not seem to play a predominant role in training adaptations. Muscle Damage – Is it Necessary? Resistance exercise, especially eccentric (lowering) contractions, induces muscle damage(191) and infammation(192), probably because of the higher relative force produced in the muscle engaged during eccentric contractions(193-195). As discussed ©Scott W. Stevenson

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above, muscle loading is a potent growth stimulus(20-25). Indeed, eccentric contractions increase muscle protein synthesis more so than concentric actions(196) and studies comparing eccentric vs. concentric training modes and those examining the importance of the eccentric component of “normal training” show that eccentrics enhance both strength gain(197, 198) and muscle growth(199-202). On the other hand, countering muscle damage with non-steroidal antiinfammatory drugs (NSAIDS, like aspirin) blunts prostaglandin synthesis(203, 204), thus reducing protein synthesis(205, 206) and satellite cell proliferation(207-209), which are necessary for muscle growth(118, 151, 153, 210-212). However, eccentric-contraction induced muscle damage can be also be brought on by endurance exercise that does not typically cause muscle hypertrophy(194, 207). On the contrary, the growth stimulus of Blood Flow Restriction training is produced with low loads [even walking with restricted blood fow can produce muscle growth(213)], very often with minimal muscle damage(144, 163, 164). On the opposite end of the spectrum, excessive muscle damage may impair one’s ability to train effectively(214, 215)and negatively affect hypertrophic adaptations(207).

Muscle damage is plays a role in the remodeling process that leads to muscle growth, but the damage or soreness per se should not be a focus of bodybuilding training. Countering Muscle Damage and Fostering Growth: Peri-workout Recovery Supplementation Fortunately, we can counter the performance impairments of muscle damage (allowing for greater loading during training), as well as foster greater gains, by employing peri-workout recovery supplements(216-218). Pre- and post-workout carbohydrate / protein supplementation reduces muscle soreness and damage(219, 220), as does supplementation with branched-chain amino acids (BCAAs)(221-223). [BCAA’s 36


comprise nearly 1/6th of skeletal muscle protein and more than 1/3rd of the dietary essential amino acids(223-226), but are easily oxidized during exercise(223, 227).] While muscle damage may initiate the growth remodeling process, it is a doubleedged sword in that it impairs muscle insulin sensitivity(228) and glycogen replenishment(229), requiring so much energy for recovery that glycogen levels can decline post-workout despite a healthy dose of carbohydrate(230). Thus, replacing lost glycogen with peri-workout carbohydrate intake may be especially important when trying to gain muscle, because low glycogen levels can increase protein oxidation during resistance exercise(231), and impair muscle cell anabolism, e.g., protein synthesis(232, 233) and cellular signaling via mTOR and myostatin(234).

Peri-Workout Recovery Supplementation is included in Fortitude Training to prevent excessive muscle damage, and promote recovery and growth. So, it makes sense that the heavy (eccentric) loading associated with muscle damage should be included as a growth stimulus in a bodybuilding training regime, intentionally seeking out (excessively) damaging exercise may be overkill in terms of the ratio of muscle growth to injury risk. Indeed, a recent, quite clever, short-term training study found that easing into full-fedged training (over four weeks of incremental “pretraining”), such that muscle soreness and damage were avoided, did not impair muscle strength or size gains in the least(235). This strategy can be employed with Fortitude Training by starting a training cycle (Progressive Blast) with a low(er) Volume Tier (see below).

Easing into Fortitude Training by using the lower Volume Tiers and/or Basic Version at the start of a progressive Blast (especially in those unfamiliar with the program) should help avoid excessive muscle damage and soreness, but is unlikely to diminish long-term gains. ©Scott W. Stevenson

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Is It a Stretch to Grow from a Stretch? Research examining the acute effect of stretching on lifting performance has generally shown no effect with stretches of short duration (<45 seconds)(236), but that aggressive stretching at the start of training (>1 min) might hamper you in the gym(237). On the other hand, regular stretching may improve maximal muscle force, power and speed(238). For this reason, I suggest stretching as a warm up, to help loosen joints and prepare muscle and joint proprioception across the full range of motion used during training, especially if this feels appropriate to you.

I personally tend to have tight hip fexors and pectoralis major muscles, for example, from spending a good part of my day sitting at my computer. Stretches for these muscles nearly precede all of my workouts, regardless of what exercises are to follow. My strong impression is that this helps with proper body positioning and lifting form. (Plus, it simply feels good to loosen up this way.) Although its been suggested 38


that stretching and increased fexibility would reduce injury risk(239), the data don’t support this, at least as far as general sports injuries(240, 241). [As an aside, eccentric based training may protect against hamstring injuries(242, 243).] Nonetheless, I would generally suggest there is merit in correcting obvious lack of fexibility and muscle tightness that prevents performing an given resistance exercise through a normal range of motion during resistance exercise. (For example, tight hamstrings are notorious for that shifting biomechanics during a stiff-legged deadlift towards lumbar fexion.) Stretching and the associated occlusion and post-stretch hyperemia [rebound increase in blood fow(244)] may actually be anabolic and even ergogenic. Two minute long isometric efforts at 60% of maximal voluntary force, very close to the loads and duration of a DC Training “Extreme Stretch” have produced impressive muscle growth(245). A contraction in the stretched position that occludes blood fow also creates metabolic stress that stimulates hypertrophy(246), as well as growth hormone release(247).

Post-stretch hyperemia may also be ergogenic if the follow-up set is

properly timed(248, 249), giving credence to John Parillo’s technique of interspersing stretches between sets for the same muscle group(250). Similarly, it’s possible that postcontraction hyperemia during a Muscle Round (between clusters of 4 repetitions) may aid in recovery, allowing for greater loading (and a greater pump) compared to a traditional (continuous) straight set.


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For these reasons, and in addition to warm-up stretching, Fortitude Training includes options for three different kinds of stretches (see below). To conserve energy (and pain tolerance) for the weight training, all of these would follow just after training a given muscle (group), and before training the next muscle group. The choice of which stretch to perform after you’ve fnished training a muscle group is up to you, the trainee, per the suggestions below. The choice of Stretch Type in FT is an autoregulated process. Fine attunement to the need to improve fexibility and add to the stress imposed by the previous work sets should guide you in making this decision. NOTE: There is no strict Stretch Type that should (always) follow a particular Set Type.

For instance, Loading Sets that do not produced might muscle

metabolic stress on a given day may lead you to follow them with Occlusion Stretches (if

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this feels appropriate to you). On the other hand, if muscle soreness and tightness has been an issue, a Flexibility Stretch might be a more logical choice. The three types of Fortitude Training Stretches are: • Flexibility Stretch • Occlusion Stretch • Extreme Stretch Stretch Type Summary

The Stretch Type that follows the training of each muscle group is up to the trainee. It can be used to emphasize the training stimulus (e.g., by following a Loading Set with and Extreme Stretch), complement the training stimulus (e.g., couple Loading Sets with an Occlusion Stretch) or simply be a light Flexibility Stretch if a muscle is tight or you sense that no further stretch-induced stimulus is warranted (e.g., the muscle is quite sore). Flexibility Stretch This is simply a stretch with the intention of improving fexibility and loosening up the both the musculature and the joint where range of motion is limited (due to muscle soreness or general infexibility). Those with poor fexibility might fnd that stretching for range of motion when still pumped up creates a “pleasant” occlusion effect as well, but this is not the goal of this Stretch per se. (If pain due to metabolite build-up is limiting your ability to stretch for range of motion, you can begin to set up for your next exercise to allow for metabolite clearance before doing a Flexibility Stretch.) ©Scott W. Stevenson

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A Flexibility Stretch would be used especially when you feel the muscle has already received considerable loading and stress in that particular workout and/or over the course of the current Progressive Blast (see below). The Flexibility Stretch is an intuitive stretch, lasting as long as you feel is needed, at the joint angle and orientation that feels right. A Flexibility Stretch might include: • Techniques such as proprioceptive neuromuscular facilitation (PNF) to increase range of motion(251). • Stretching with a joint in subtle rotation or in the plane of movement where the range of motion seems most limited and/or you sense muscle tightness. • Inclusion of a self-massage technique such as foam rolling(252) to help increase range of motion. Occlusion Stretch The Occlusion Stretch would be a stretch with the intention of creating metabolic stress as a hypertrophic stimulus. You should be able to feel this as that beloved burning sensation in the muscle during the stretch. The occlusion stretch is not intended to increase range of motion per se, but rather a continuous, moderate effort isometric contraction of a stretched, totaling 60-90 seconds.

Ideally, the Occlusion Stretch is

occurs over one continuous, fairly “uncomfortable” period, although you may need to break the stretch up into two shorter segments. Features of the Occlusion Stretch: • Is performed within a minute or two after fnishing training a given muscle group, when the muscle is still pumped up. • Includes a moderate isometric contraction to foster metabolite accumulation (metabolic stress). • Is intuitive in terms of angle of stretch and joint position. You might focus the stretch and contraction to create metabolic accumulation where you don’t already feel a pump from the preceding exercise. 42


• Does NOT attempt to improve range of motion per se. • May very often be unilateral. • Lasts 60-90s in total for a muscle group.


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Extreme Stretch This Stretch borrows a page from Dante Trudel’s (DC Training) book of muscle growth tricks. The “Extreme Stretch” is very similar to an Occlusion Stretch, except the focus is shifted toward externally loading the muscle during an isometric contraction in a stretched position. For example, an Occlusion Stretch for the Pecs might be performed unilaterally by stretching and contracting the pectoralis major while bracing your hand against an immovable object (like the frame of a machine). The corresponding Extreme Stretch would be performed doing an isometric dumbbell pec fy in the stretched (bottom of the range of motion) position for 60-90s. The external resistance (using a dumbbell or the load of a weight stack) used during Extreme Stretches, can be progressively increased, week by week (while continuing to maintain the 60-90 second hold duration).

You will likely reach the

maximum safe and effective load you can use with these stretches within months, even if you are continuing to get stronger over the course of years thereafter. One must be VERY CAREFUL with Extreme Stretches to ensure that the load is not excessive such that it is not irritating tendons or joints rather than loading the intended muscle. When in doubt, a lighter load or an Occlusion Stretch is a better choice than using an excessive load during an Extreme Stretch that you don’t feel loading the muscle (but instead is causing joint and/or tendon irritation). Important Points about the Extreme Stretch: • Extreme Stretches would be used on days when you feel you and your muscles can handle the extra stress that comes from an extreme stretch. • Not all muscles led themselves to Extreme Stretches against external loads. • Extreme Stretches would be used only with isolation (stretching across one joint) exercises where you can easily end the stretch simply by safely releasing the load.

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• Progressively increase the external load only up to the point where you still feel the loading, stretch and metabolic accumulation in the muscle belly, not the tendons and/or joints. • When in doubt, use a lighter load or another stretch (see above), rather than an Extreme Stretch.


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PUTTING IT ALL TOGETHER: FREQUENCY, VARIETY AND PERIODIZATION Like any training program, Fortitude Training can be understood in terms of the basic principles of exercise training(253-255), including: • Frequency • Variety • Individuality • Periodization • Intensity • Volume • Progressive Loading • Specifcity How each of these is incorporated in FT is perhaps most easily understood in executing the program, but three particular principles weigh heavily in FT’s design: Frequency, Variety and Individuality (which dictates FT Periodization). Most muscle groups are trained directly 3 (Basic Version) or even 4 times per week (Turbo Version). The growth stimuli are variable, simply by virtue of different Set Types (which call for different relative loads and impose different fatigue pattern – see above) as well as the variation in exercise selection and even Stretch Type. Additionally, FT can be highly individualized in terms of weekly volume, rate of loading progression and periodization schemes. For instance, training volume can be altered on a weekly basis (by Volume Tier) within a training cycle (“Progressive Blast”), and the Blast duration before deloading (“Intensive Cruise”) can (and should) be individualized. This loading pattern might be pre-planned based on previous Blasts or simply adjusted based on other external forces that impair or enhance recovery. 46


Train Frequently As noted above, a pillar upon which the FT Training structure is built is high training frequency, for several reasons. My personal experience, that of my clients, my long time training partner IFBB Pro Dave Henry, and, of course, hundreds of Dante Trudel’s clients have made it abundantly clear to me training with a high frequency is extraordinarily effective. The “Two Way” DC training split, which targets each muscle directly 3 times every 9 days (in addition to indirect stimulation via compound exercises) is Dante’s suggestion for most rapidly accruing muscle size(256). Additionally, the most common and effective approach to bringing up a weak muscle group is to train it more frequently. Daily calf training isn’t considered ludicrous, but taking the leap to training larger muscle groups (which requires more “blood, sweat and tears”) is not put into practice as often. Whole body routines are relatively rare(67), but programs like John McCallum’s squats and milk based system(257), more contemporarily amended in Randal Strossen’s Super Squats(258), are notoriously effective (and devastatingly brutal). However, it’s my observation that most IFBB professional bodybuilders do not train with high frequency, but most IFBB professional bodybuilders I have interacted with or heard tell of their early training days speak of easily outdistancing others in the gym and on stage quite rapidly, without any insider knowledge or strategy. The point here is that looking to the best (oftentimes genetically blessed) bodybuilders may not always reveal the best methods of bodybuilding: If progress is exceptional for an IFBB Pro in the making, why would he / she resort to a high frequency, and/or full body training strategy that is horribly uncomfortable for all but the truly masochistic?


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There is a rational for employing a high frequency approach to bodybuilding: Each training session is creates an “anabolic opportunity” upon which one can capitalize with appropriate recovery (rest, diet and supplementation)(259).

Just like taking an

aspirin dictates regular dosing for it to be an effective pain killer (otherwise your headache returns), training to persistently promote muscle growth requires that exercise sessions be spaced out appropriately to maintain the adaptive response. As it turns out, the resistance exercise-induced increase in muscle protein synthesis only lasts between ~24 – 48hr(260-262), or perhaps as long as 72hr if you’re a newbie to training(263). After strenuous resistance exercise taken to muscular failure, skeletal muscle’s sensitivity 48


to anabolic actions of amino acids is also increased for roughly the same amount of time(264).

However, this growth response is shorted(265) and/or less pronounced if

you’ve been training for some time(266, 267). In other words, the available science suggests that training a muscle group every 1-2 days would maintain elevated protein synthesis better than training it once a week.

Fortitude Training focuses on frequent training because the anabolic effect of each training session is relatively short-lived. What about dose-response in terms of training volume?... Can we train more (with higher volume) and train less frequently? (Using the above analogy, would taking more aspirin increase it’s half-life?...) Common sense tells us, “you can train hard or you can train long, but you can’t do both,” and that you’ll have to reduce training volume to train more frequently. Obviously, once per week training can be effective – real world experience of thousands of bodybuilders tells us this. Unfortunately the dose-response for the elevation of protein synthesis as a function of workout volume has not been tested scientifcally to my knowledge, as of this writing. Maximal muscle fber growth seems to occur at relative intensities of ~75-90% 1RM using traditional resistance exercise (excluding occlusion techniques), but intensity only explains ~1/3 or less of the variance in fber growth(28). One meta-analysis of strength gain points to training frequency as another important explanatory variable: Two to three times per week, using 4 sets / movement (relatively low volume) are optimal for untrained and trained individuals(268).

However, a different analysis

suggests that trained athletes should use twice the training volume for improving muscle strength(269).

Other meta-analytic studies report no effect(270) or simply did not

examine(271, 272) the effect of training frequency on strength gain or fber growth. Although gaining strength is important for gaining size, strength is not typically judged on the modern bodybuilding stage. ©Scott W. Stevenson

(The physiques of two of the strongest IFBB

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contemporary professional bodybuilders – Johnny Jackson and Stan Efferding – have been criticized due to relatively poor lower body development.) If we examine the pattern presented by those studies examining actual muscle size(27), a picture supporting higher frequency training comes into sharper resolution: Training frequencies of 2-3 x / week are superior for rapidly increasing muscle size using weight-based resistance exercise.

Studies directly comparing training once, twice or

three times weekly also suggest twice or thrice per week is best for gaining muscle mass in both beginners and advanced trainees, roughly doubling gains in muscle size(Vikne, 2003 #7081;Wirth, 2007 #7082}. Also, when total training volume is equated, three weekly sessions are better than one(273) and two-a-day wins out over once daily training(274) for gaining muscle size (and strength).

Heavy and frequent training to

failure (e.g., 3 sets of 6-10reps to failure, 3 times per week) also evokes substantial hypertrophy (~30%) in both type I and II muscle fbers(41).

In Wernborn et al.’s

review(27), the highest rates of muscle growth were actually found in studies using even higher training frequencies, for both the elbow fexors(4 times / week(275)) and quadriceps (Kaatsu walk training 12x / week(144). While these studies were only 2-4 weeks in duration, but this lends support to the Fortitude Training strategy of coupling high frequency and relatively short duration (~3-6 weeks) Progressive Blasts.

Fortitude Training focuses on frequent training (3-4 times / week) because the research suggests this may optimize muscle growth. So, while the scientifc (myofbrillar protein metabolism) evidence is not clearcut, there is sound reasoning behind reducing training volume / session and increasing weekly training session frequency. In my experience, as long as you can recover overall (skeletal, nervous and endocrine systems), the trained skeletal muscle can handle a beating much more regularly than what most trainees allow for. The very important notion here is tempering volume to allow for the increased frequency. For this reason, 50


I’ve included three different training Volume Tiers in Fortitude Training and two FT versions – Basic and Turbo – to fne tune the advantages of training major muscle groups with high training frequencies.

Fortitude Training Volume Tiers and Versions permit the trainee train frequently but avoiding overtraining per his / her recovery abilities. Variety is the Spice of One’s Training Life (and Gains) Programs that include variety in training are simply more fun. I don’t think I’m alone in this. (If all of this isn’t “fun” or rewarding in some way, they why do it?...) One of the most obvious ways to interject spicy variety in the gym is via exercise selection. In this context, bodybuilders have long known that there is something different about freeweights compared to machines. Even when producing the same amount of force, holding a free weight in space calls upon more motor units(276), demanding a higher fring rate(277) and thus creating more rapid fatigue(276).

In one sense, muscular loading

with “free weights” is more imposing than using machines, but machines most certainly have their place. Varying exercises also shift the activation through the three-dimensional volume of a muscle or different muscles in a muscle group(17, 278, 279). Thus, using a variety of exercises may be helpful to realize enlargement of the entire muscle belly(279) or in all portions of a multi-headed muscle like the quadriceps(17). Indeed, exercise variation may be more important that even intensity variation (loading scheme) for increasing muscle size(17).


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In addition to setting up a specifc rotation through exercises used for Loading Sets, FT specifes that you vary exercises in particular when doing Muscle Rounds and Pump Sets. The purpose here is to balance the stress imposed on a given muscle on a day-by-day basis (across a week’s training), as well as avoid the development of chronic joint or tendon pain and/or repetitive motion-type injuries. For instance, when choosing exercises for muscle rounds on a day when your upper chest is sore, you might choose a decline press and fy movements that also don’t aggravate the triceps tendonitis you sometimes battle.

As mentioned above, when Fortitude Training, you will self-select

training load (autoregulate), with a focus on progressive overload, tempered by your sense of recovery and readiness. This ensures that you don’t inadvertently train with loads that just aren’t conducive to safe progress on any given day.

The exercises used by the Fortitude Trainee for Muscle Rounds (and Pump Sets) are intentionally chosen with great variation, to create a novel stimulus (relative to recently used exercises) and work around aches and pains.

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Simple Periodization: Short “Progressive Blasts” and High Intensity Taper (“Intensive Cruise”) In Fortitude Training, each training day is different, as is each training cycle. (The most basic unit of an FT training cycle could be considered one Progressive Blast followed by a tapered de-load. called an Intensive Cruise.)

Readiness for Fortitude

Training requires that you are intimately aware of your recovery levels, acutely and in the grand scheme (weekly monthly and yearly), and know when it’s time to end a Blast and recover (“Cruise”). This basic method of perdiodization is a premise of DC Training (and how many trainees simply train instinctively). A DC Training cruise could last from 1-2 weeks and include some training sessions (with reduced loads and sets taken short of failure), or even no training at all during this time(256).

I’ve noticed that my DC

Training clients might lose, gain or show little change in strength depending how the cruise was carried out. In an attempt to remedy this, I looked to the scientifc literature, which suggests, not surprisingly, that after a period of very intense training like a DC Blast, a loss of strength would typically occur after detraining (no training). However, if intensity of effort is maintained, training adaptations can be preserved with reduced training frequency(280), and an increase in strength (rebound) is possible if a reduced volume taper were performed, where training intensity is maintained(281-283). Thus, the key to maintaining or gaining strength during a cruise lies in ensuring recovery via reduced training volume, but keeping training intensity high(284). For both practical purposes (frequency can be easily modifed) and to reduce the wear and of heavy Loading Sets on joints, FT Intensive Cruises consists only of Muscle Round exercises. Muscle Rounds also allow you, the trainee, to pick from a variety of exercises, so this provides some psychological relief when cruising as well.

Fortitude Training de-loading periods, called Intensive Cruises, intentionally maintain training Intensity, but with reduced frequency and ©Scott W. Stevenson

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volume, to at least maintain and hopefully gain strength before beginning the next Progressive Blast. Thus, FT includes Progressive Blasts that are recommended to be of short duration (3-6 weeks) and Intensive Cruises last about 1/3 of the Blast duration (~1-2 weeks).

Progressive Blasts are intentionally short in duration as a result of my

experience in developing FT, and that of several pilot subjects and trainees who have done the program, as well as the evidence above showing that very high rates of muscle growth can be maintained over short training periods. I’ve suggested that the last ½ to ⅓ of Intensive Cruise time (~3-7 days) be free of formal weight training, simply because I have found this provides a nice mental refresher. Practically speaking, this means that Intensive Cruises can be scheduled to match vacation or when training is simply not feasible.

Coupling ~3-6 week Progressive Blasts (when progressive overload is the focus) with even shorter Intensive Cruises, consisting only of Muscle Round Set Types, seems to be the best way to continually progress with Fortitude Training. Tying it all Together Fortitude Training was born of my experience and that of my clients, my knowledge of exercise science, and a bit of common sense. The result: A high frequency, progressive-overload oriented, periodized training program that incorporates variety in terms of loading (%1RM), Set Type (loading pattern), exercise selection (activation pattern) and even different forms of Stretches. Training volume can be systematically altered (via Volume Tiers) as needed during Blasts, to avoid excessive training initially(235), or to reduce overload when life stresses or the accumulated stress of a training Blast threatens to cease progress prematurely. Deloading training volume (and 54


frequency), but not intensity, during Intensive Cruises is designed to at least preserve, if not increase muscle strength (and ideally muscle size) between Blasts.


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FORTITUDE TRAINING: DIET AND SUPPLEMENTATION Of course, one’s diet and supplementation should be coordinated with the rigors of training. As I mentioned in the Introduction, rather than specify a particular diet or supplement regimen, or try to cover every aspect of thereof (there are other books for that), I’d rather to offer some general principles and strategies that I think couple well with Fortitude Training. Some might say, and I wouldn’t argue, that diet may be more vital to bodybuilding progress than the training system. So, for those who already have a tried and true diet and supplement strategy they feel will work well with of Fortitude Training, I suggest simply superimposing the new training regimen on your successful diet (and supplementation) frst, before simultaneously switching all major aspects of your bodybuilding endeavors.

If your current diet is working well for you, don’t change it, unless you desire to experiment. Ideally, you’d not change both to your training regimen and diet simultaneously, if you would like to evaluate each individually. These tenets of FT diet and supplementation are essentially attempts to coordinate both nutrients and supplements with the anabolic response to a given workout, amplifying it. This nutrient timing strategy is structured as such: • Consume a Peri-workout Recovery Supplement (RS) containing easily digestible protein and carbohydrate. • Focus carbohydrate consumption during the post-workout meals over the ~4-8 hours post-workout. This is an opportunity to take in large caloric loads, as well, to foster weight gain. • Outside the post-workout period, consume a low carbohydrate diet, rich in vegetables and heart “healthy” fats. This would include pre-training meals if one trains later in the day, or end of the day meals if one trains in the morning. Non56


training days would follow this strategy as well, but possibly include higher calorie, carbohydrate rich meals as needed for gaining weight and foster recovery. • Protein intake would generally be spread evenly over meals, be they high carb or high fat. Peri-Workout Recovery Supplementation A Peri-workout Recovery Supplement (RS), including easily digestible carbohydrate and protein / essential amino acid sources, take advantages of the increased sensitivity of (recently) exercised skeletal muscle to the protein synthetic effects of amino acids(264) and insulin(285). I’ve written extensively about this topic for both EliteFTS and Musclemag, for those interested, so I will only highlight the main reasons for my suggestions in the sections below. From a research perspective, whether or not there is an “anabolic window” around a workout is somewhat debated(217, 286, 287), but, at the very least there are good practical reasons to make use of the peri-workout nutrition strategies that have indeed panned out well in my experience coaching bodybuilders over the years.

Here are some of the science-based reasons to include a peri-workout RS:


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• Just one set initiates protein turnover(288) and reduces glycogen(289-291) increasing your body’s demand for dietary protein(292, 293) and threatening to reduce the anabolic response to training if glycogen levels fall too low(232-234). Indeed, increased energy demand reduces protein synthesis during exercise itself(while the muscle is contracting)(294), so, as long as training efforts are not impaired by doing so, why not reverse these intracellular events to whatever extent possible by consuming nutrients during exercise? • When training multiple muscle groups in one workout, “post-workout” for the frst muscle group training is during the workout, so a peri-(intra-)workout RS serves as a post-workout RS for the muscle tissue trained at the start of a training session. • Combining carbohydrate and protein amplifes the insulin response(295), which exerts anticatabolic effects(296, 297) and potentially anabolic effects by increasing blood fow(296) when amino acid levels are elevated(298). • Essential amino acids are inherently anabolic post-exericse(189, 190, 299-305), especially L-leucine, which is both anti-catabolic(306) and anabolic(301, 307). • Delaying carbohydrate(308) and/or protein consumption(309-311) after training can dramatically reduce how well a RS elevates glycogen and protein synthesis. In one study, waiting 2 hours after exercise to consume a RS completely eliminated the muscle growth experienced by those trainees who consumed their supplement immediately post-exercise(312). • Consuming carbohydrate during resistance exercise can prevent muscle glycogen loss and improve performance if training volume is high enough(313-317) but appears less likely to do so during lower volume, higher intensity workouts(318). • There is a paucity of research comparing protein and a protein-carbohydrate combination post-exercise recovery supplement(319). The argument against including carbohydrate in a RS(286, 287) seems to rest primarily (at this point in time) with one study showing no beneft immediately after exercise in terms of protein balance when 50g of carbohydrate are added to 25g of whey protein(320). However, adding carbohydrate can indeed positively affect the main (insulinsensitive(321)) anabolic signaling molecules(e.g., Akt)(322, 323) triggered by resistance exercise. During the hours immediately post-exercise, carbohydrate 58


alone does have anti-catabolic effects, at least in larger doses(~100g immediately post and 1 hr later)(324). High protein or protein-only meals raise cortisol(325, 326)), and carbs reduce it(326, 327). This may explain why another study employing a RS that reduced cortisol during and after exercise(189) also demonstrated reduced muscle breakdown(190) and, most importantly, greater muscle growth, week by week over the course of training. Day to day cortisol levels also predict muscle growth(328) and strength performance(329) during intensive training. In fact, post-exercise “cortisol control” by consuming carbohydrate during training explained most of the variance in fber growth in one training study(187, 188).

• There are data supporting nutrient timing approach. Two studies tested the notion of nutrient timing by comparing peri-workout RS to dextrose only(Willoughby, 2007 #2690} or the same supplement(216) taken early and late in the day (temporally distanced from the training sessions). Despite identical overall daily macronutrient and caloric intake for experimental and control groups


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in both studies, peri-workout RS use roughly doubled the gains in fat-free mass and muscle fber growth. • Especially for those trying to gain weight, I’ve found practical beneft in using a peri-workout RS in that it allows for greater food and macronutrient consumption over the course of a day. This may simply be a matter of making use of training time (call it “multi-tasking”) to consume nutrients when one otherwise wouldn’t be.

Peri-workout Recovery Supplementation is a basic tenet of the Fortitude Training System dietary approach, supported by science and practical, hands-on experience. Post-Workout Period (~4-8 Hours, High Carb, Low Fat) Below are reasons why I favor consuming a calorie dense, high carbohydrate and low fat diet during the post-workout period lasting about 4-8 hours. • Resting glycogen levels with a mixed diet are about 130mmol/kg muscle (wet, not dry weight)(330). This equates to about 23g of glycogen per kilogram or just about 10g of glycogen per pound of muscle. • Taking in up to 1.2+g of carbs / kg per hour (this would be 120g / hour for a 220lb bodybuilder) promotes very rapid glycogen synthesis for the frst 5 hours or so post endurance exercise, averaging about 10mmol/kg per hour(331). As an example, a classic study in runners found that 600g of carbs will just about re-fll glycogen stores (~80mmol/kg) in the course of a day after depleting exercise(332). However, the stress of resistance exercise might require a bit more focus on glycogen replenishment, especially for those who are using a higher volume resistance exercise approach (Volume Tier III and/or the Turbo Version of Fortitude Training - see below). • During weight training, the intensity of exercise dictates very heavy reliance upon glycogen(333). The glycogen used is directly related to the “work” performed, i.e., the load (“force”) x repetitions (“distance”)(290). A half dozen sets taken to failure with both 70% or 35% of 1RM (entailing about the same amount of positive work done) both decrease glycogen almost identically, by 60


~50mmol/kg(290). However, some very small part this will be restored without any nutritional intervention(334). Some of this is from lactate taken back up by recovering muscle cells(335), especially in type II fbers(336, 337). • We must also take into account that damaging resistance exercise (think FT Loading Sets here) can impair insulin sensitivity(228) and glycogen replenishment(229, 338). In fact, intracellular recovery and repair processes can require so much energy that glycogen levels may even decline post-workout at rest despite consuming a healthy dose of carbohydrate: Even ~1000g of carbohydrate may not be enough to restore glycogen within 24 hours after damaging exercise(230). • After a weight training session, taking in about 1-2g carbs / kg (roughly 100250g) will increase glycogen by about 25mmol/kg wet weight in the frst 4 hours, regardless of fat content in the food consumed(339, 340). Similarly, after prolonged endurance exercise, consuming fat (~180g) on top of ~385g of carbohydrate spread out over the three post-workout meals did not impair glycogen replenishment or glucose tolerance the next day(341). However, there is also evidence that free fatty acids can indeed reduce glucose uptake and glycogen formation in a high insulin environment when glycogen is reflling(342). Additionally, intestinal absorption seems to be the limiting factor for glucose presentation to muscle tissue (and other tissues may also “rob” muscle of glucose) and thus also the rate of glycogen replenishment(331). For the above reasons, and because gastric emptying is controlled by caloric density(343) and slowed by fat(344-346), I suggest low fat, high carb meals during a post-workout period of ~4-8 hours to ensure adequate carbohydrate consumption without gastric distress.


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• Obviously, as noted in the section above on Peri-Workout recovery supplementation, post-workout protein is important for protein balance. Combining protein with carbohydrate also amplifes insulin release(347, 348). My general suggestion is to spread protein intake evenly over the course of the day and relative to caloric intake. E.g., if eating a 2000kcal of a 4000 kcal diet that calls for 300g of protein during the post-workout period, one would consume 150g of protein during over these 2-3 meals (~50-75g protein / meal). • There are also advantages in “nutrient timing” of caloric intake, especially protein, towards the end of the day, possibly by ensuring nutrient infux when during the restful recovery of sleep. When dieting, large end-of-the-day meals seem to help preserve fat-free mass(349), and late night (casein-based) protein improves protein balance acutely(350) and thus fat-free mass gain during resistance training(351). So, ideally, the post-workout “carb-fest” would end before going to bed if one is to switching to a low carb diet in the morning (see below). However, with the training frequency of FT, it’s vital to ensure all aspects of recovery, around the clock, so a pre62


bed, large proteinaceous meal (with or without carbs) may be warranted for those who have trained early in the day (even if this meal is outside the post-workout “window”). Conversely, if one trains very late in the day (just before bed), carbohydrate rich meals may be necessary the next morning, or even with a pre-made recovery supplement (e.g., a refrigerated or iced meal-replacement shake) that one might consume if / when one wakes to use the bathroom. The night-time protein shake is a common practice among bodybuilders, and a great way to get the scale moving upward (and prevent muscle loss when dieting down). I would, however, not do so if it signifcantly all disrupts sleep, which can have dire effects on your metabolism and recovery over the long haul(352).

Focusing your caloric and carbohydrate intake during the postworkout period has numerous potential benefts. Pre-Training Meals and Diet on Non-Training Days As noted above, my general dietary suggestion for those meals after the PostWorkout Period is to reduce carbohydrate intake, maintain complete protein intake and focus on fresh vegetables and heart healthy fats. As a rough guideline, this would include carbohydrates such that one would consume roughly 100 grams of carbs per day, or the per meal equivalent if all meals for a given day were not low-carb. This presumes that one was able to refll glycogen post-workout. Otherwise, meeting this requirement would take precedence. (This might entail having a carbohydrate-rich breakfast the following morning if one trains very late in the day.) The ~100g carbohydrate / day guideline allows for lots of veggies and salad, as well. This carbohydrate guideline is, however, just a guideline, as a 100g daily intake is just at the verge of what clinically could be defned as a “ketogenic diet(353). I have found that this carbohydrate intake can sometimes causes moodiness and cravings compared to either higher or lower carbohydrate intake, but this varies across individuals. ©Scott W. Stevenson

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Daily carbohydrate intake may need to be adjusted upward especially on non-training days for larger individuals who simply need the additional carbohydrate macronutrient (and potential beneft of greater insulin levels) to foster weight and muscle gain. Simply put, you may fnd you need to have large carb-containing meals on some days for recovery and weight gain purposes. There is no unbreakable rule as far as diet goes with Fortitude Training: If your dietary approach is effective in reaching your goals, use it.

Generally speaking, though, a diet limited in carbohydrate and high in fat has advantages. Such a diet will increase the capacity to oxidize fatty acids(354), as well as enhance insulin-mediated glycogen formation(355), probably in part by increasing glycogen synthase activity(356), when carbohydrate is re-introduced.

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Whether these


metabolic shifts can take place acutely in humans (in a matter or days or even more quickly) has not been studied (to my knowledge), but there are both human and animal research data to support the dietary pattern that would be typical of a FT trainee (low carb before training and high carb thereafter – see below). Additionally, for myself and my clients, a short period of carbohydrate restriction (on the order of hours) before training seems to make carbohydrate consumption much easier (and preferable) post-workout. The bullets below highly some advantages of going “low carb” outside of the peri- and post-workout periods. • Over the course of a weight loss (hypocaloric) diet study, shifting carbohydrate towards the end of the day (lower carb meals early in the day) promoted greater weight loss, improved insulin sensitivity, cholesterol profle, reduced hunger and reduced measures of overall body infammation(357). • Similarly, mice who routinely started the day with low carbohydrate meals had better glucose tolerance, a healthier blood lipid profle, and grew up leaner than mice who ended the day with high fat food after eating a normal (low fat) rat chow for “breakfast” and “lunch”. Mice eating a high fat, low carb diet in the morning had better “metabolic fexibility” later in the day when carbohydrate is introduced into the diet(358): Metabolic measurements showed that low carb meals early in the day “programmed” the animals to oxidize fats even when eating carbohydrate-rich food later on. Conversely, mice starting the day a low fat, high carbohydrate diet did not oxidize the fatty food they ate at day’s end as effectively(358). • Protein during the low carb periods will continue to stimulate protein synthesis and inhibit breakdown, allowing continued recovery(286, 287, 307, 359-361). Additionally, essential amino acid-rich protein can indeed stimulate moderate insulin release(362-364), thus mediating anticatabolic(296, 297) and additive anabolic effects(296, 298).


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• Eating a low carb diet, rich in cardiovascularly "healthy" fats (generally high in unsaturated(365) and omega-3 fatty acids, and low in trans-fats(366)) improves lipid profle and keeps insulin levels low(367), the latter of which will generally reduce cholesterol biosynthesis and shift various aspects of metabolism away from atherogenesis(368, 369). Of special note, animal-derived omega-3 fatty acids (DHA and EPA) can actually enhance amino acid and insulin-induced stimulation of protein synthesis(370, 371). [The importance of reducing saturated fats from the diet per se is less clear(372, 373).] • Thus, the strategy here is to have a bit of the best of both worlds: High carbohydrate foods peri- and post-workout, when the trained muscle is more receptive to glycogen synthesis, and to amplify the exercise-induced elevation of protein synthesis, and well as inhibit protein breakdown. However, lower carbohydrate meals may very likely have cardiovascular health benefts, and foster healthy fat and vitamin and nutrient-rich vegetable (and fruit) intake. This approach allows for the culinary delights of carbohydrate rich food, as well as delicious, but healthy high fat food, plus nutrient and fber rich fruit and vegetable consumption.

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There are potential health and metabolic benefts to eating a low(er) carb diet, high in healthy fats and fber from fresh fruits and vegetables on non-training days and during the pre-workout meals. Protein and Overall Caloric Intake Bodybuilders have recognized for years that protein is vital for gaining muscle. Peter Lemon’s seminal literature review suggested 1.5 - 2.0g of protein / kg body mass / day for athletes in heavy training(293). Nearly two decades later, the position stand of the International Society of Sports Nutrition echoed Lemon’s recommendation, calling for 1.4 – 2.0g / kg / day, or nearly 1g / lb of body weight / day, as a safe way to potentially enhance (resistance) exercise adaptations(374). Although still a much talked about and controversial topic(375, 376), most lines of evidence support this recommendation. [Interestingly, some authors who soundly criticize the support for these protein intake guidelines still favor post-workout protein timing(376-378).] How much Protein per Day? Unfortunately, the science has not been performed to more specifcally zero in on the optimal level of protein intake on performance or body composition enhancement when gaining muscle is the goal. Instead, measurements such as nitrogen balance, which fail to predict long term body composition changes(292, 379, 380) simply point in the direction of higher protein need. However, a meta-analysis found that when consuming protein above a control intake of 1.2g/kg/day (adding ~50g of protein / day, raising intake very near the ~2.0g/kg/day upper end of recommended levels), the additional protein enhances both gains in strength and muscle mass from training(381). Across studies, increasing protein intake via supplementation further promoted muscle fber hypertrophy by ~50% in younger (<50yr) subjects(381).

[This effect of consuming more protein

overall was confrmed in another meta-analysis as well(382).] Similarly, when dieting for ©Scott W. Stevenson

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weight loss, higher protein levels (1.5g/kg/d) act additively with exercise to promote fat loss and retention of muscle mass(383-385).

Protein Quality? Quality of protein is important, as whey or milk-based protein is often more effective than soy (or just carbohydrate alone) for stimulating protein synthesis and packing on muscle(386-390), perhaps in part because whey [a component of milk protein[Silva, 2005 #7040;Marshall, 2004 #6964}] is so high in leucine(391). Naturally, animal protein sources, such as meat and eggs are high quality and rich in the essential amino acids(392) and highly digestible(393). Nuts, on the other hand, may be poorly digested(394) and legumes (like peanuts) may contain anti-nutrients that reduce protein quality(395). The bum rap of plant proteins is generally unfounded, as they will mostly be combined with other, more complete proteins (containing all the essential amino acids), are generally well digested, and thus can have high nutritional value in most diets(396) 68


Don’t Forget Milk! Simply consuming milk as a source of protein and carbohydrate, seems to work better than many might have expected for gaining muscle mass. Digestive problems(397) and casomorphin derivatives aside [e.g., BCM7 from A1 cows(398)], the calcium content, high-quality protein and other components of good old cow’s milk (and dairy) may actually confer it with a body composition re-partitioning effect, especially when it comes to reducing body fat(399-401). “Encrypted” in milk proteins [both whey(402) and casein(403)] are di- and tri-peptides(404, 405) that can make their way into the bloodstream(406) and positively affect fat cell metabolism(401), as well as lower blood pressure by inhibiting angiotensin converting enzyme [act as ACE inhibitors(405)]. You Gotta Get the Food In... The long-term safety of “high” protein diets has not been studied extensively(375), but evidence of adverse effects (e.g., on the kidneys) is sorely lacking(407, 408). Excessive protein, above about 35% of daily caloric intake or 3.5g / kg / day can indeed create protein toxicity issues (hyperaminoacidemia, nausea, etc.) (409), but this is far beyond the 1g / lb / day mark that bodybuilders use as a standard. A recent study found that increasing protein from 2.3 to 4.4g / kg / day did not alter body composition, i.e., increase fat-free mass or fat mass despite an increasing caloric intake ~800kcal / day for 8 weeks(410).


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Of great interest are the results of several large scale studies that all suggest the typical American adult consumes approximately 1.2g protein / kg / day or more, well above the national “standards”(411), and very near or within the ranges suggested for athletes in heavy training. Indeed, the increased energy needs of heavy training will, in most cases, ensure that simply consuming ~12-15% of kcal from protein also means that protein consumption is adequate(376, 412). Some authors have suggested that for those training >90min / day, kcal intake should be approximately 50kcal/kg/day (or 22kcal / lb / day)(413). This is roughly how long a Tier III Fortitude Training session might last. Using the above as a template, a 220lb (100kg) bodybuilder would consume about 5000kcal per day, 750kcal from protein (190g), i.e., 1.9g / kg or 0.85g / lb. For those concerned about this level of caloric intake, studies suggest that the weight gain from simply overeating (about 1000kcal above maintenance, although this excess varies as 70


one’s metabolism adjusts) is about 1/3 fat-free mass even when there is no exercise training involved(3, 414). Body composition changes may be even more favorable just from consuming more protein(415), although there are limits to this approach, of course(410). If one can theoretically, through hard work in the gym, sound nutrition and recovery, transform this gaining ratio of fat-free mass : fat from 1 : 3 to 2 : 3 (in favor of FFM), a hypothetical gain of 30lb of body mass would equate to packing on roughly 20lb of muscle mass. In my book (pun intended), this is not a bad ratio for gaining muscle to fat.

The obvious bears repeating: One must consume enough high quality protein (e.g., from milk or other animal sources) as well as enough calories to foster muscle gains. Dietary Supplements Food-based “Vitamins” Generally, my opinion is that dietary supplements would ideally not replace what can easily be consumed by eating whole foods. For instance, from a health perspective, supplementing with antioxidants has proven generally ineffective in reducing mortality(416) versus foods with a wide spectrum of antioxidant nutrients(417) such as fruits and vegetables, that are associated with greater life expectancy(418, 419). As a specifc example, despite the role of oxidative stress in disease(420), research generally doesn’t support vitamin C supplementation for living a longer life(416, 421), although it may have a modest effect against some cancers(422). From an exercise performance perspective, quenching free radicals with Vitamin C (in doses around 1000mg / day, especially if dosed with ~400IU Vitamin E)

prevents the normal induction of free

radical-quenching gene products(423-427)}. In doing so, vitamin C supplementation at this level also negates the normal exercise-induced improvements in insulin sensitivity(428) and muscle mitochondrial density(427). ©Scott W. Stevenson

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However, a number of natural substances like quercetin (found in fruits and vegetables)(429, 430) and undenatured whey both upregulate our cells’ ability to quench free radicals and also improve human performance(431-439). This property has also been demonstrated in plant extracts (e.g., from white willow bark(440)) and several food components and spices(441), including cinnamon(442-444), garlic(445-447), curcumin (found in tumeric), carnosol (rosemary), sulforaphane (cruciferous vegetables like broccoli), and polyphenols such as resveratrol (Japanese knotweed), and EGCG (green tea)(429, 448).

The above being said, if you suspect or, better yet, have even done an in depth dietary recall demonstrating that your diet is defcient in particular vitamins or minerals (e.g., you can’t recall the last time you had a vegetable other than something on a pizza), 72


I would suggest considering a food-based “multi-vitamin” or superfood-type of foodbased concentrate.

Given the aforementioned lack of evidence the single nutrient

supplementation is healthful, the notion of “food synergy” has evolved(449): “Food is in the frst instance a complex, nonrandom collection of molecules orchestrated evolutionarily for the life of [an] organism(450).” This notion is supported by evidence that dietary patterns [like the mediterannean diet(451)] and diets ranked high in overall food quality reduce disease(452), while the typical American diet promotes disease(453). Also, there seems to be synergy and additive effects of the healthful components of foods(454), lending them “functional” properties, i.e., health benefts (especially if consumed on a regular basis) beyond their simple nutrient composition (grams of protein, carbs, etc.)(455-458). Again, typical synthetically produced dietary supplements do not seem to provide the benefts of whole food, but perhaps a food-based (typically emphasizing fruits and vegetables) multi-vitamin may serve as a stopgap for those who (perhaps because of a strictly controlled pre-contest nutritional regimen) don’t have much dietary variety. Supplements For Digestive Health One thing I’ve consistently noticed over the years is that some (but not all, of course) of the largest bodybuilders are often those who have an unusually large appetite and/or have (in my opinion) impressive eating prowess. Years ago, I spent some time with a friend and fellow competitor, who was at least a notch better bodybuilder than me at the time. I was amazed at how quickly and easily he could put down large quantities of food: The more I got to know him, the clearer it became that this played a role in his impressive off-season gains. On the other hand, a frequent “concern” of clients, and a common diffculty I’ve had, has been with consistently eating large quantities of food without constant abdominal bloat, upset stomach and signs of poor digestion / malabsorption (e.g., food in one’s stool). ©Scott W. Stevenson

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Maintaining Your Microbiome We live in symbiosis with 100 trillion microorganisms, our microbiome(459), most of which are in out gut or gastrointestinal (GI) tract. The wanted bacteria aid in immune function, processing of food and even vitamin absorption, as well as warding off pathogens(460). Of these, the lactic acid bacteria – of the Lactobacillus and Bifdobacterium genera – are the best studied(460-463).

These helpful symbiotic

bacteria, called probiotics when consumed in food or supplement form, require nondigestible food components (typically fbers such as fructooligosaccharides and inulins) to grow and prosper. [The foodstuffs for probiotic bacteria are known as prebiotics(464), although this defnition is debated(465, 466). Postbiotics refer to the substances produced by probiotic bacteria that have healthful function(467).] Health supplements that combine

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pre- and probiotics are called synbiotics(465, 466), and may often have superior health benefts compared to probiotics alone(463, 468). Probiotics have promise in treating antibiotic-associated gastrointestinal disorders (e.g., diarrhea)(469), ulcerative colitis(463, 468), irritable bowel(470, 471), colon cancer, diabetes, food allergies(465), lactose intolerance(472), respiratory infections(465) and even cardiovascular disease(473, 474) Substrates for prebiotics would include legumes, vegetables (onion, asparagus, garlic), cereals (wheat, barely and rye), fruits (banana, tomato)(475), and raw honey(476). [The effects on different bacteria may even vary according to the source of the honey(477).] Chicory root is the source used for prebiotic supplements as it is very high in inulin(478, 479). Probiotic foods are typically those that are fermented(480) (a anaerobic process in bacteria, converting carbohydrate into alcohol, carbon dioxide and/or lactic acid), and are found in cultures (pun intended) around the world(481). Typically, bacterial “starter cultures” using Lactobacillus and Bifdobacterium are used to create these products commercially(480).

Dairy-based products include yogurt (including greek yoghurt),

kefr, and aged and cottage cheese(480).

Other fermented foods like kimchi(482),

sauerkraut(483), miso soup(484), pickled vegetables(485-487), and my favorite, kombucha tea(488, 489) are available.


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Direct studies on exercise performance are lacking(490), but a strong (perhaps even obvious) argument can be made that a healthy microbiome can help in enduring the rigors of hard training, especially when it comes to maintaining immune function(491, 492). Eating the above foods on a regular basis would be my suggestion because they often contain a variety of probiotics(480). [In case you’re wondering, I have some bad news: Frozen yogurt may not contain active cultures(493).] Of course, pre-, pro- or synbiotic supplements [e.g., 1-2g inulin with probiotic labeled to have a colony forming unit (CFU) count in the 10 billion range] can be quite effective(494), but it is very common that probiotic supplements are mislabeled or contain no probiotic strains at all(495, 496), and some may even contain harmful bacteria(497). Consulting with a medical professional who can interpret a stool analysis may help in fne-tuning your probiotic intake. Digestive Enzymes Although hypothetically they might not contribute sizably to pancreatic enzyme output(498), digestive enzymes have indeed been found to reduce bloating, at least after a high calorie (high fat) meal(499). Pancreatic lipase [typically labeled as pancreatin, e.g., one containing 12,000 FCC/FIP lipase units(500)] can help in cases of known (exocrine) 76


pancreas insuffciency(501) and promote weight gain(502).

Naturally, lactase

supplements can be used as needed by those with lactose intolerance(503).

If you feel you have a digestive disorder, please consult a medical professional. If you’re obviously pushing the limits of your otherwise healthy GI tract, you may have to experiment a bit with different digestive enzyme formulations, as have my clients and I. Supplements may include the pancreatic enzymes (lipase, amylase, proteases like pepsin or trypsin), plant-derived enzymes (bromelain and papain), bile (for fat emulsifcation) and either acid sources (betaine HCl for hypochlorhydria) or buffering agents for those who produce excessive gastric acid(504). Enteric coating and enzyme buffering may make a difference in effectiveness as well(505), depending on one’s particular digestive needs.


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Of Course: Creatine Supplementation One of the most studied and touted sports supplements [although not lauded in all studies(506)], creatine monohydrate may have a multitude of benefts for bodybuilders, including: • Fatigue prevention / enhancement of muscle force recovery(507). • Direct anabolic or anti-catabolic effects(508-511), although counterevidence exists(512, 513). • Reduction of myostatin, an inhibitor of muscle growth(157). • Anti-infammatory actions(514, 515) via reduction of pro-infammatory cytokines(516). • Enhancement of glycogen synthesis with carbohydrate intake(517), which complementarily increases creatine uptake(518), perhaps by amplifying the GLUT4 glucose transporter protein(519) increases brought on by resistance training(313).

You’ll likely be consuming creatine at relatively high levels via the meat you are eating(520), but I suggest using creatine monohydrate (~5 grams, split over two doses) during the post-workout, high carbohydrate meals (totaling 20g / week). A loading phase is not necessary to maintain elevated creatine levels with regular (smaller) supplemental doses such as this(521). Some bodybuilders have found it highly effective to consume creatine throughout the day, with the intention of chronically(522) exerting the potential direct anabolic effects of creatine [e.g., myostatin reduction(157)]. 78


CHAPTER 3 – FORTITUDE TRAINING PROGRAM OUTLINE “Prescribing hard work for the soft, or easy work for the hardy, is generally nonsense. What is always needed in any aim is right effort, right time, right people, right materials.” -Idries Shah(523)

This chapter is intended to be a concise guide to executing Fortitude Training, so from here on out, I’ll spare you the science and my experiences that give support to the program. (You’ll fnd this information above in Chapter 2.)

Figure – Fortitude Training Cycle Overview: Volume, Frequency, Weekly Schedule.


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SIMPLIFIED, PROGRESSIVE PERIODIZATION: BLAST N’ CRUISE Training is broken down into two phases: 1.)

The “Progressive Blast” is the meat n’ potatoes of Fortitude Training (FT) where an attempt is made to lift progressively over the course of a brutal 3-6 week period.

2.)

The FT de-loading period is a form of a taper, called an “Intensive Cruise,” whereby training intensity (weight used and effort) remain high, but training volume (# of sets, or the Volume Tier) and / or frequency is reduced. ONLY Muscle Rounds workouts are used (simplifying overall training structure - see below) during the Intensive Cruise.

You will be testing yourself, and your Fortitude, during a Progressive Blast (to the degree you’re willing), such that the Intensive Cruise creates an overreaching effect, ideally meaning you gain strength and size that you can then build upon during the next Blast. Progressive Blasting - Overview The fgure above is to help orient you to the overall training structure. complete training cycle will last 1-2 months (4-8 weeks).

Each

You will be training

aggressively (Progressive Blast) for ~3-6 weeks and then, as your instinct tells you, “deload” with an “Intensive Cruise” lasting about 1/3 as long the previous Blast duration. Essentially this means ¾ time Blasting, ¼ time Cruising. If you are able to Blast longer than 6 weeks, you may not be training hard enough or with the appropriate Volume Tier (see below). During each Blast, you can vary training Volume using the 3 Tier system. Also, Frequency of training each muscle group can be increased using the “Turbo” version of 80


the program instead of the “Basic” version. (I suggest starting with the Basic version. Regardless of whether you use the Basic or Turbo weekly schedule, you will still train 4 days per week. [This can be altered if needed.

See the Frequently Asked Questions

(FAQ).] The Weekly Schedule for both FT versions includes: • Day 1: Loading Sets for Lower body and Pump Sets for Upper body • Day 2: The Opposite of Day 1 (Upper Loading, Lower Pump Sets). • Day 3: Lower Body-focused Muscle Rounds • Day 4: Upper Body-focused Muscle Rounds • Per your scheduling needs, the order of Day 1 and 2 can be reversed, and the same for Day 3 and 4 (to maintain alternation between upper and lower body focused workouts). There are two Versions of Fortitude Training: Basic Version and Turbo Version. Turbo differs from the Basic Version in that you train the major muscle groups of the entire body on both Day 3 and 4 (Muscle Rounds) in Turbo. Distributing the same workload (Muscle Rounds) thus increases weekly frequency to 4 x / week, but does not change overall training volume (with the exception of warm-up sets and Stretches). Thus, during each Blast, varying the Volume Tier and Version (Frequency) can permit various ramping patterns that are either pre-planned or adaptive, depending on your recovery. Here is an Example (5 week) Progressive Blast and Intensive Cruise:

Figure – Example 5 Day Blast, varying both Volume Tier and Version. (W/O = Workouts.)


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Intensive Cruising Overview The Intensive Cruise is a “deload” that last about 1/3 as long as the preceding Blast. (See Figure Above.) You should: • Reduce training Volume, if possible, by moving down a Volume Tier. (If you are using Volume Tier I, stick there.) • Training frequency is also reduced by training only train 2-3 x / week (once every 3-4 days or so), depending on how your recovery needs and the length of your Cruise. (This would entail only 3-4 workouts in the above example.) • Train only with Muscle Round workouts (Day 3 and 4) • Use either Basic or Turbo Versions of the Muscle Rounds (half-body or full body training each workout). Generally, you would stick with the FT Version you fnished the Blast with, but this is also up to you. • Train HARD on the days you do train. Workout intensity, both in terms of loads used and effort level should not be reduced during the Sets (mainly Muscle Rounds) themselves. • Make sure you experience a Taper: You should feel fresh in the gym during the Intensive Cruise. • Approximately the last 1/3 of Cruise (just before beginning the next Progressive Blast) should be a break from training. This last part of the Cruise could be ~2-3 days during a 1 week Cruise or ~5-6 days during a 2 week Cruise. Progressive Blast Duration, Volume Progression and Version Selection • Blasts will last between 4 and 6 weeks ideally (but could be as short as 3 weeks): • During your frst Blast, most should begin with Tier I and work up, week by week (towards Tier III) instinctively. This will be a matter of your personal recovery resources in general, diet (off-season or pre-contest), supplementation, and current rest and recovery issues (job, sleep quality, etc.).

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• Move from one Tier to another with the goal of making it through a Blast about 6 weeks, but cut the Blast short if you start to feel signs of overreaching (see below) that are beginning to impair your ability to train as intensely as possible. (Note that you will ideally also train with maximal effort during the Intensive Cruise workouts, so plan accordingly.) • When in doubt, TRAIN HARD with fewer sets (a lower Volume Tier) with the intention of extending your blast to about the 6 week mark. • Drop down a Volume Tier to extend a Blast if needed (and safe to do so). • You may be tempted to use a higher training volume than laid out in Tier III. Before doing so, I would frst focus on completing a 6 week Blast at Tier III. An intermediate step would be to use the TURBO version before adding Sets to Tier III – BASIC Version. • Learn your Body: You may do better with shorter, higher volume Blasts – or – with longer Blasts at a lower Volume Tier. (The same goes for how you structure your Intensive Cruise.) • I’d suggest not Blasting longer than 6 weeks until you’ve logged several complete training cycles and are certain this would be a productive strategy.

Figure – Example 5 Day Blast, varying both Volume Tier and Version. (W/O = Workouts.)

Signs and Symptoms of Overreaching and Overtraining The symptoms of overreaching and overtraining lie on a continuum, from be wary (overreaching) to really bad (overtraining). You should not extend a Blast to the point of overtraining: Ideally, keeping Blast duration to 6 weeks or less should ensure this. If you begin to experience any of the below, this suggests you should consider bringing your Blast to an end. ©Scott W. Stevenson

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• Reduced performance in the gym(93). • Motivation and mood changes(524). • Feelings of fatigue(93) and depression(10). (This latter possibility should be addressed by a health care professional.) • Gastrointestinal disturbance and/or loss of appetite(524). • Chronic sweating, increased respiration or thirst(524). • Tendon and joint complaints(524). • Reduced maximal heart rate, but elevated resting heart rate(525). • Menstrual dysfunction(524, 526, 527). • Impaired immune response (getting sick easily)(528). • Increased blood creatine kinase or urea levels, indicating chronic muscle damage and catabolism(10). • Decreased Testosterone : Cortisol Ratio(35). • Dysfunction (variable) in the sympathetic (fght or fight) nervous system symapathetic(35, 93, 529, 530). • Possible decreases in Heart Rate Variability(531). [Higher heart rate variability indicates ftness(525, 532, 533) and general health (reduced risk of disease and dying)(525, 534).] Blast Weekly Split

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• You train four times per week, with four different workouts (Days 1, 2, 3 and 4). • You might train Mon / Tues / Thurs / Sat or perhaps Mon /Wed / Fri / Sat, but not any three days in a row if possible. • Days 1 and 2: Loading Sets and Pump Sets, training your entire body each day. Day 1 = Loading Sets for the Lower Body, Pump Sets for the Upper body. Day 2 = Reverse of Day 1 (Loading Sets for Upper Body, Pump Sets for Lower Body). • Days 3 and 4: Muscle Rounds • SEE THE END OF THIS CHAPTER for OVERVIEW SHEETS outlining the entired week’s training. Blast Frequency: Choosing Basic Versus Turbo Blasting Use the Turbo Version when / if you: • Recover well, easily handing the Basic Version. • There is no need for the joint / tendon recovery in the Basic Version: Watch for any knee pain, tendinitis or various overuse-type injuries (tennis elbow, etc.) as your sign to not use the Turbo Version. In this case, take appropriate measures with a medical professional to treat such issues. • For the sake of variety. NOTE: You can move back and forth between the Basic and Turbo Progressive Blast schedules, as needed or desired. (See example above.) • To Bring up a muscle group. The Turbo Version can be modifed to train only certain muscle groups on Day 3 and 4 (i.e., create a kind of “hybrid” between the Turbo and Basic Versions). Set Execution: Continuous, “Clean” Repetitions To train with the high frequency of FT, we must avoid overtraining the nervous system and focus on muscular (not tendinous or articular) overload. (See above for a research literature review of this topic.) My experience is that training with the "style / form" outlined below can achieve this. ©Scott W. Stevenson

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• Avoid “cheating” by engaging accessory muscles or using body English as sets near failure. Focus the tension on the intended muscle. The incredibly long struggling reps will (and should) happen, of course, but not because your exercise execution is changing rep by rep. • Do not extend a set out (making the reps discontinuous), by taking pauses between reps during Loading Sets or Pump Sets. (This is an inherent part of Muscle Rounds, as you’ll see below.) • The above will be hard execute initially, as you may have learned to extend straight sets out by performing the reps discontinuously, i.e., with slight pauses between the most diffcult repetitions as the set nears its end. Fight this temptation. • Only pause during a set (or cluster of repetitions during a Muscle Round) if needed to adjust grip, foot placement, stance, etc. as needed, but not to rest. Thus: • Loading Sets and Pump Sets are continuous: Repetitions are performed without pausing between reps for the most part. A pause or two on a last / failure set of your loading sets is OK. A Loading Set of 8 reps clustered into mini-sets of 3, 2, 1, 1, and 1 reps, that takes 90 seconds to performe is not what we want. (If you can only get 8 reps by performing the set in that fashion, chances are you are using a load that is too heavy for this style of training.) • A Muscle Round is intentionally a discontinuous set: You perform mini-sets of 4 reps, interspersed with 5 breaths (or approximately 10 seconds) of rest (see below). However, within each mini-set of a muscle round, the reps should be continuous, too, as described above. Sets are performed continuously in FT for several reasons: • To ensure that progression in the gym comes from improvements in muscle performance and your effort level (not from cheating or resting within a set). • To keep you safe when performing sets in a fatigued state. Sets will come to more quickly to an end when performed continuously, limiting your time lifting heavy loads that could precipitate injury. 86


Blast Set Types The Log Book Note that you’ll be using a Training Log to record your weights and reps for each set type. I have included some Log Books that you can use in the Appendix, if you so desire, but a simple ring binder or paper notebook can serve just as well. Use whatever you feel most comfortable with. • For Loading Sets and Muscle Rounds, the Log Book is vital so you can progressively overload and know when to exchange exercises (Loading Sets), or have a goal weight x reps to beat based on past performances of Muscle Rounds. • Muscle Round performances can be keep in a loose-leaf fashion, as a “pool” of exercises for each muscle group to look back on when picking the Muscle Round exercises for a given day (see below). • For Pump Sets, the training log is more so convenience of knowing what loads and reps you did previously (in case you went too heavy, for instance). The load for Pump Sets could very substantially based on how you feel that day and how you perform the pump set (see below). How to Do Loading Sets (Days 1 and 2): • Load (Weight used): Weight should be such that your repetitions fall in the 6-12 rep range. You may need to adjust weight as the Loading Sets proceed and fatigue ensues to stay in this rep range (see examples below). • Rotating Exercises: Choose THREE Groupings (call them A, B and C) of Loading Exercises for each muscle group, one set for EACH WEEK and Rotate through these week by week. Most important are the compound exercises, as practical gym limitations may not allow you to always use the same isolation exercises for zig-zagging (see below). • Progression: The idea is to progress in terms of weight and or reps each time you come back to an exercise grouping, on one or more of the set. • Changing Exercises: For any Grouping of Loading Exercises, when you fail to progress (substantially) for two workouts, change the exercises or the ORDER of exercises (e.g., reverse the order of compound and isolation exercises) or ©Scott W. Stevenson

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change the exercises in the Grouping. (If there is an obvious reason why workout performance was poor, e.g., a personal emergency that keeps you up the night before a workout, you may consider retaining that Grouping of Loading Exercises for at least one more workout before changing.) • When keeping the same (or some of the same) exercises in a grouping or simply switching exercise order, ignore past reps with a given exercise and weight and simply attempt to “beat the log book” with the new Grouping confguration. • Exercise Selection (ZIG-ZAGGING): Use Primary Compound Free weight exercises (Barbells, dumbbells and plate-loaded machines) or your specifc preferences for you “go to” mass building exercises. Alternate Sets of Compound Exercises with Isolation Exercises (free weights when possible) for the same muscle group. I call this back n' forth alternation between compound, multi-joint exercises and isolation (mainly single joint) exercises “zig-zagging.” • Rest: 1-2min between set – long enough to o longer be winded just before each set. (Rest intervals are specifed below in the Fortitude Training Summary Sheets, but can also be individualized and based on the exercises you choose.) Start the rest interval when you get to and have set up (adjusted weight, etc.) at the exercise machine / rack / station and actually start resting. (The transition between exercises should be short, but don’t count this as rest. If you have to walk across the gym and strip weight from a bar, the rest interval would start only after you have done so and are seated / resting in preparation for the next set.) • Repetitions (Load) range between 6-12 for each set. (You can choose rep ranges as needed, per exercise, your experience, personal preference, safety, etc., but this is a general guidline.) Adjust weight set by as needed to stay in this range as you zig zag between exercises. (See examples below.) • Failure: TAKE ONLY the last compound exercise to absolute failure (with a safe spot). Leave a rep or two in the tank for other sets. Isolation exercises can each be taken to failure, if safe to do so. • Order of Exercises: This will vary, depending on Volume Tier (# of sets) and how you would like target the trained muscles. For example, an isolation exercise (hamstring curl) can precede a compound one (barbell squat) to prefatigue and target the hamstrings over the quads and glutes. 88


Loading Set Practical Examples Below are some specifc (real world) examples, step by step, of how one would carry out a sequence of Loading Sets for several muscle groups. The weights and reps are simply examples for a fctitious trainee. Chest (VOLUME TIER III, Day 2, 2nd Muscle Group)

Back (VOLUME TIER III, Day 2, 1st Muscle Group)


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LOADING SETS for THIGHS, Tiers I, II and III, all Three Exercise Sets • Below is an outline of all three exercise groupings one might use for THIGH loading sets, for all three Volume Tiers (I, II, and III)

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How to Do Pump Sets (Days 1 and 2) • Like Loading Sets, Pump Sets are also continuous in nature, with the intention of creating a metabolic overload and an occlusion effect. The pattern and style of the set can vary however (see below). You may pick exercises that help you focus on weak (relatively underdeveloped) muscle groups for Pump Sets and/or those you have a hard time creating a strong contraction (“mind-muscle connection”) in during Loading and/or Muscle Round sets. For instance, a cable cross-over with a deep stretch would be a great Pump exercise selection for someone who has a hard time activating the pectoralis major during pressing exercises. • Load (Weight Used): The purpose is not to create tensile overload, so the weight used here may be quite light (50% 1 rep maximum or something you could lift for 30+ repetitions if fresh doing an all out set where you rested between reps to extend the set). When in doubt, go lighter and get more repetitions (full or partial) continuously when executing Pump Sets. • Exercise Selection: Vary the exercises often and avoid any exercise that irritates a particularly sore area or a structure where you may be developing or tend to develop arthragia (joint pain) or tendinitis. Pump sets would be done mostly with (joint and tendon friendly) machines and cables with the intention to isolate the muscle. • Rest: For Pump Sets, the Fortitude Trainee couples exercises together (Thighs and Calves, Back and Chest, Delts and Abs, Biceps and Triceps) in a superset fashion with 1:00 rest between supersets. (See Overview Sheets below.) • Repetitions: Generally one would perform 15-25 (or 30) reps / set. Use partial reps, 21's, slow negatives, etc. to extend out the set, but don't release the tension during the sets. Pump sets are about pumping up the muscle, creating metabolic demand and isolating the muscle in question, not about moving heavy weights, causing muscle damage, etc. • Failure: Sets would be taken to “failure,” but this could happen after doing several partial repetitions, a contracted isometric, a very slow number of fnal repetitions at the end of the set, etc., as long as the repetitions are continuous. Do


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not allow any cheating, long pauses between reps, etc. Pump Sets should be composed of “burn out” style reps without any ballistic or cheat repetitions. • Order: Feel free to vary the order on these as you see ft (Back before Chest, Calves before a compound thigh movement, etc.). • Rotating Exercises: See Exercise Selection above. • Progression: The loads for Pump sets would generally increase occur over time, but this not a primary focus. On some days, you may use very light loads and do very slow contractions, if this feels right to you.

Pump Set Example: Delts and Abs (Day 1, Volume Tier III)

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Pump Set Example: Legs (Day 2, Volume Tier III)

Pump Set Strategies Below are some strategies one can use to make Pump Sets a bit more interesting. Feel free to mix things up in you own way as well. Strategies for Pump Sets Partials (Reverse) 21's Slow Reps Change Foot/Hand position Isometric Hold DC-style Static w/ Pulses


After several normal Range of Motion Rep, perform shortened "mini reps" to extend the set. 7 full Range of Motion repetitions, 7 x 1/2 ROM @ Top, 7 x 1/2 ROM at Bottom. (Mix up the order of rep groupings for variety.) After several regular tempo reps, perform several slow repetitions Change foot position, space, grip or other aspects of exercise technique mid-set (when SAFE to do so). Finish a set with a prolonged isometric hold. Final eccentric is prolonged with mini pulses while lowering the weight.

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Loading and Pump Set Examples (Days 1 and 2; Volume Tier III)

How to Do Muscle Rounds (Days 3 and 4) • Muscle Rounds (MR) are a form of a cluster set: Repetitions are broken up into sets of 4 repetitions, separated by about 10 seconds rest (typically about 5 deep breaths) for a total of 6 sets. You can use a stopwatch initially to match your breath count with elapsed time, and then just go by breaths, if you so choose. The 6 sets of 4 reps is Leo Costa’s basic confguration for a Muscle Round(7). I’ve kept this clustering (and timing interval) because it roughly creates a 1:1 work : rest ratio, which allows you to also do muscle rounds unilaterally with the same work : rest ratio by simply alternating sets of 4 reps (left-right-left-etc.) for a total of 6 sets each side. (Note that Costa’s Muscle Rounds are not performed the same as Fortitude Training Muscle Rounds – see below.) • Repetitions (and Load): You should only have ONE FAILURE POINT in each Fortitude Training Muscle Round. Pick a weight such that you can perform at very least 3 sets of 4 reps, failing in the 4th to 6th set. (As a guideline for doing 94


Muscle Rounds for the frst time, this load usually corresponds with roughly a 15 repetition maximum for a continuous straight set. Obviously, if you can’t perform three sets of 4 at the start of a MR, the weight was too heavy.) If you can get more than 4 reps on the 6th set, take that set to failure (safely) to gauge how much to increase weight when returning to that exercise for a Muscle Round in another workout. If you fail in the 4th or 5th set of the Muscle Round, drop the weight 10-30%, such that you can get the remaining sets of 4 reps without another failure rep. (If you can’t get the remaining sets of 4 continuous reps with perfect form, you didn’t drop the weight enough.) • Failure: See above. • Exercise Selection: Pick an exercise that requires minimal effort to rack and unrack the weight: The smith machine, plate loaded machines, cables, selectorized (weight stack) machines, dumbbells with a suitable exercise (or use powerhooks; http://www.powerhooks.com) or a barbell for exercises where you can rack the weight easily, have a spot and/or are in a power rack with the safety bars in place to avoid injury. Exercises where you have to walk the weight out or where safety in racking / unracking the weight is an issue are NOT suitable for Muscle Rounds. • Rest: Rest between Muscle Rounds should be enough to prepare for the next MR. Generally, if you’re doing a MR every 10 minutes, you’ve moving at a decent pace. (A faster pace for smaller muscle groups, and slower pace for larger muscle groups makes sense.) • Order: Varying order of exercises is part using Muscle Rounds to create a novel growth stimulus. You can use an isolation movement before a compound movement to ensure you focus the stimulus on the intended muscle. Or, if you like the feel given compound movement for muscle rounds when you are fresh, you can do that exercise frst. This order can vary workout by workout. • Rotating Exercises: Perform only one MR for a given exercise in a workout. Your exercise selection will be intuitive: Do exercises that you feel work best for your physique, in the context of how previous workouts went (and where you are sore, etc.), and making sure (as with PUMP SETS) to avoid those exercises that might cause or exacerbate joint or tendon pain. Muscle Round exercises should ©Scott W. Stevenson

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chosen be to “fll in the holes” in your physique. You don’t need to regularly do any particular exercises, keeping it very random and fresh. On the other hand, you might choose to hammer away at a given exercise until you grow quite strong in that movement and this is refected in your physique. • Progression: Log performance in your Log Book to create a "Pool" of exercises you’ve used for Muscle Rounds (see below), so you can see what you’ve done previously and try to beat that performance (weight, sets x reps, or both). The Muscle Round exercise pool can simply be kept in a loose leaf fashion at the back end of your log book. • NOTE: Pump Sets are used instead of Muscle Rounds on lower Volume Tiers for Days 3 and 4 for small muscle groups (arms, abs, forearms) as a lower volume stimulus. Examples of Muscle Round Weight Adjustment and Progression (Exercises May Vary) Muscle Round Weight Adjustment Examples 100lb x 4, 4, 4, 2 (Fail), drop to Failure 4th Set 70lb , 70lb x 4, 4 100lb x 4, 4, 4, 4, 3 (Fail), drop to Failure 5th Set 80lb , 80lb x 4 100lb x 4, 4, 4, 4, 4, 3 (This Failure 6th Set weight next time or up to 110lb) 100lb x 4, 4, 4, 4, 4, 8 reps (Go up Fail 6th Set (Too light) to 110 or 120lb next time) Fail 3rd set or before; Drop 30% Weight Too Heavy and can't get final sets of 4 Set Types: Overview of Key Features The below is a basic “cheat sheet” to help you differentiate Set Types (Loading, Pump and Muscle Rounds). Features of the Stretch Type to follow each Set can be found above. Parameter Load Repetitions Exercise Kind Exercise Selection Changing Exercises 96

Loading Sets Heavy 6-12, Adjust Wt. as needed Basic BB and DB Exercises Rotate A, B, C Groups When Fail to Progress

Pump Sets Light 15 - 30 Machines and Cables Vary, No Aches / Pains Regularly

Muscle Rounds Moderate (~15RM) 6 Sets x 4 Reps "Rackable" betw. Sets Vary, No Aches / Pains Your Choice (See text)


Failure Rest Exercise Order Load Progression Stretch (If unsure)

LAST Cmpd Ex, ISO if safe 1:00 - 2:00 (see Text) Target Weaknesses Primary Importance Flexibility Stretch

Burnout style (see Text) 1:00 Betw. SuperSets Vary as needed Minimal Importance Extreme Stretch

Fail ONLY ONCE / MR 10s / 5 breath; ~5-10min Your Choice (See Text) Log Pool of Exercises Overload Stretch

Intensive Cruising

Figure – Fortitude Training Cycle Overview: Focus on Intensive Cruise.

Intensive Cruising would last in total about 1/3 of the total Blast time. E.g., a 6 week Blast would be followed by about 2 weeks of intensive cruising. The purpose of the cruise to both ensure recovery and to fully harness a slight overreaching “rebound” using a taper (see text above for details). The Cruise is “Intensive” because training intensity (loads and effort levels) remain high, but weekly training volume is reduced by: • Reducing volume of training during each training session – Dropping down a Volume Tier (or staying at Volume Tier I if your Blast Finished there).


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• Reducing Frequency of Training as needed (training only ~2-3 x / week). • NOTE ALSO: Training during the Intensive Cruise entails only Day 3 and 4 Muscle Round Workouts. Overall, the Intensive Cruise includes “tapered” training (per the above, ~2/3 of the Cruise period) and a short period of no training (last ~1/3 of the Cruise period). For example (see more below) a 2 week Intensive Cruise would entail training for about 8-10 days (3-4 workouts) with 4-6 days off. You would generally stay with the same FT Version (Basic or Turbo), but you can also go to a modifed Turbo Version of FT, if needed (see examples below).

While rebounding in terms of strength and size with

reduced training load, a goal is also to recover from and work around chronic aches and pains, and perhaps briefy focus on weak muscle groups when recovery is on the upswing. In other words, how you structure your training (exercise selection, order and whether you even simply reduce volume by using Pump Sets for some exercises) during the Intensive Cruise will depend upon: • Accumulated nagging injuries (arthritis, tendinitis, etc.) that need the recovery time. • General level of fatigue. • Weak body parts you may focus on (possibly). Note that increasing training emphasis on a weak muscle groups during the Intensive Cruise may actually be counterproductive to producing a rebound growth effect in these muscle groups: Employ this strategy with great caution!

If a Cruise ends in the middle of the week, you can simply continue next blast by starting the appropriate training day for that day of the week (e.g., Day 3 on a Friday) and continue forward.

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Example #1 – Intensive Cruise Variation A bodybuilder with a relatively weak chest, a dominant lower body (and nagging knee pain) who knows he does well staying away from the gym during a de-load decides upon a 2 week Intensive Cruise (after a 6 week Progressive Blast), with the following confguration: • SHORT TRAINING PERIOD: Train on Day 2 and Day 5 (Monday and Thursday) only • FOCUS ON CHEST: Each Training Session he would do a single Muscle Round and a Pump set for chest at the start of each Training session (modifed Turbo Version) and then only a single Muscle Round for other Upper Body muscle groups. • EAT FOR GAINS: He makes sure to eat enough to foster overall gains in muscle size and recovery to ensure the extra emphasis places on chest training pays off. • DE-EMPHASIZE LOWER BODY: He does only a Single Muscle Round for Thigh and Calves. (No other Lower Body work.) • LONGER NON-TRAINING PERIOD: He rests for the last ~9 days of the Cruise period (on a family vacation). Example #2 – Intensive Cruise Variation A Progressive Blast lasting 4 weeks calls for a 9-10 day Intensive Cruise. Legs require focus and this Fortitude Trainee is developing bilateral shoulder impingement, but otherwise feels good. The Cruise coincides with a three day weekend he’ll spend mainly resting and fshing at a cabin in the woods. • LONGER TRAINING PERIOD within the Cruise: Decides to include 3 workouts on days 2, 4 and 6 of the Cruise. • FOCUS ON LEGS: 1 MR and Pump Set for Thighs, Quads and Hams, each at the start of each Workout (modifed Turbo Version).


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• DEEMPHASIZE UPPER BODY / HEAL SHOULDERS: Upper Body exercises will not include Pressing (Chest or shoulder) during 1st two workouts, but he gets two ART sessions (www.activerelease.com) during that week. He does Pump Sets for chest and shoulders in the last workout of the Intensive Cruise per the advice of his ART therapist, which suggest the rest and treatments have helped. Example #3 – Intensive Cruise Variation After a 5 week Blast, Bill decides to keep it simple. He has been using Tier II volume on his Blast and decides to split his 12 day Cruise (12 days = 1/3 of a 35day Blast) and do three workouts (using Tier I): Turbo Day 3, Turbo Day 4 and Turbo Day 3 in that order on days 2, 4 and 6 of his Cruise. The rest of the time he would otherwise be training is spent getting massages, chilling in the hot tub and with his dog at the beach.

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FORTITUDE TRAINING OVERVIEW SHEETS Below are the basic outlines for both the Basic and Turbo Versions of FT. Variations can be made to this plan, which I cover in the FAQ. Basic Features to note: • The BASIC and TURBO Versions are identical on Day 1 and Day 2 • BASIC divides the body up over Day 3 (Lower Body, Biceps, Forearms) and Day 4 (Upper Body) workouts, whereas TURBO increases training frequency by spreading the same training volume over Day 3 and 4. (In the Turbo Version, the whole body is essentially trained on both Day 3 and 4 workouts.) • You can switch the days to match your schedule and preferences, typically by using the order Day 2, Day 1, Day 4, Day 3. NOTE: Be careful of scheduling two days in a row with the same muscle group focus. (You wouldn’t schedule Upper Loading followed by Upper Muscle Rounds.) Other options include: Day 1 (Lower Load)  Day 4 (Upper MRs)  Day 3 (Lower MRs)  Day 2 (Upper Load) Day 2 (Upper Load)  Day 3 (Lower MRs)  Day 4 (Upper MRs)  Day 1 (Lower Load) • You train 4 days per week and these can be spread out as needed, given recovery and scheduling limitations, as well as allowing you to train at a particular gym you prefer. (MR workouts are better suited to gyms with many machines, whereas Loading Sets work better at gyms with multiple racks, benches and heavy dumbbells.) • The Volume Tiers are meant to progressively increase training volume from Tier I to Tier III. After learning the program, you may eventually choose to train some muscle groups at different Volume Tier levels, but I would suggest including this sort of variation only after 1-2 blasts with the program as written. • As noted above, you can use the Volume Tiers and Versions (Basic vs. Turbo) to create various periodization schemes and even prolong Blasts. • When coming off an intensive Cruise that lands you mid-week, you can simply pick up with whatever workout would fall on the day you go back to blasting. ©Scott W. Stevenson

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• See the FAQ for alternative training schedules.

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Fortitude Training BASIC VERSION (Volume Tiers I, II and III)


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Fortitude Training TURBO VERSION (Volume Tiers I, II and III)

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CHAPTER 4 – FORTITUDE TRAINING: FEEDING THE MACHINE “’Das - ist nun mein Weg, - wo ist der eure?’” so antwortete ich Denen, welche mich ‘nach dem Wege’ fragten. Den Weg nämlich - den giebt es nicht!” [“’That - is my path, - where is yours?’ I responded to those asking about ‘the path.’ The path – there is no such thing.” (Translated by Scott W. Stevenson.)] -Friedrich Nietzsche(535)

Dietary manipulation for bodybuilding purposes should be a very individualized process, in my opinion, but there are many ways to skin the cat. For example, I’ve had clients diet into fantastic condition using both low fat diets (with hours of daily cardiovascular exercise) and by employing low carb approaches without any formal no “cardio” (myself included). For greater understanding of the basic dietary approach I present below, please see Chapter 2. Also note that, like Fortitude Training, the dietary approach of this chapter is geared toward gaining size overall, but it can obviously be modifed to prepare for a bodybuilding competition. If you have a dietary approach that has been working, I would not throw the baby out with the bathwater by completely switching dietary approaches. Stick with what works. (If it ain’t broke, don’t fx it.) By changing your training in isolation (without dietary changes) you will better know how the (Fortitude) training itself impacts your physique. However, please feel free to adapt your diet using the strategies presented here that make sense to you. For example, those who have not trained with a high frequency regime before may recognize that consuming carbohydrate more frequently may be needed. (For those wishing to make substantial muscle gains, I suggest post-workout carbohydrate intake after every training day.) Some bodybuilders may fnd that their nutrient requirements to gain size mandate a nutrient timing approach as well as a ©Scott W. Stevenson

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“recovery” or “growth” (non-training) day when extraordinarily large amounts of food are consumed. The topic of these and other dietary variations can be discussed on my online forum, found at www.integrativebodybuilding.com.

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FORTITUDE DIET: OVERVIEW Below is an Overview Figure the general FT approach to Training Day (4 days / week) and Non-Training Day diet, with dietary options for the Non-Training day.

As you can see, this is a generally a nutrient timing approach, focusing carbohydrate and caloric intake during the peri-workout (recovery supplement) and postworkout period (~4-8 hours after training). Other meals would be lower in carbs, and higher in healthy fats [polyunsaturated fats in the form of omega-3 fatty acids, essential fatty acids (including omega-6 fatty acids), and monounsaturated fats], not devoid of saturated fat, and generally low in trans fats. As discussed in the literature review above, the standard 1 gram of protein / pound of body weight per day is easily obtainable with a diet where 12-15% of calories ©Scott W. Stevenson

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come from protein and caloric intake is enough to support the rigors of Fortitude Training, i.e., something in the neighborhood of 23kcal / lb / day or more (50kcal / kg / day).

(However, the caloric intake one requires to make gains may also vary

dramatically, depending on the individual, Volume Tier, activity outside of training, etc.)

For a 100kg (220 lb) bodybuilder this would mean: Kilocalories: 100kg x 50kcal/kg/day = 5000 kcal / day Protein: 15% x 5000kcal = 750kcal  ~190 g Protein (very close to 1g / lb)

This might equate to 6 meals of ~800-850 kcal, containing 30-40g of protein each. Since many of you reading this probably take in at least 50g of protein habitually with each meal(536-538), ending up with anything less than 1g protein / lb / day would probably (and ironically) be somewhat diffcult. However, for those dieting (daily intake may drop to 10-12kcal / lb / day or lower as a contest nears), being sure to consume adequate protein is of more importance(539) (as you also likely know. I provide meal examples below.

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FORTITUDE DIET: TRAINING DAYS

TRAINING Day Diet Overview • Low Carb, healthy fat meals before Training (lighter in kcal as well). • A lower fat meal (e.g., easily digestible protein shake or a chicken breast salad) if consuming <60-90min before training. • A Peri-Workout Recovery Supplement consumed beginning ~15 min before your frst warm-up set and spread out over the workout.


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• The post-Workout Period would generally last ~4-8 hr, consisting of 2-3 meals: High carb, low fat (for faster digestion and absorption). 1-2g of carbs / kg bodyweight in each meal are consumed and 50+% of the daily carbohydrate intake. If training late in the day, carbohydrate may be included overnight (in a shake prepared before bed, consumed when and only if one wakes and doing so does not interfere with sleep), or with breakfast the next day. • If your workout took place early in the day, one would transition back to low carbohydrate meals after the Post-Workout period. FT Diet (TRAINING DAYS): Pre-Workout Meals These low carbohydrate meals are intended keep you satiated (not hungry), maintain protein synthesis, and potentially establish “metabolic fexibility” (see above) including improved insulin sensitivity to aid in carbohydrate disposal when consuming the peri-workout recovery supplement. If you train frst thing in the morning, your PeriWorkout recovery supplement (see below) may very well be your frst meal. To facilitate easy digestion of the peri-workout recovery supplement, I suggest a that the meal immediately preceding training be a bit smaller and possibly lower in fat (to speed absorption). FT Diet (TRAINING DAYS): Peri-WORKOUT A peri- (pre-/intra-/post-) workout recovery supplement (RS) has proven very valuable to my clients over the years. As noted above, there is research supporting this notion.

Small recovery supplements do little to prevent loss of strength or prevent

muscle damage(540, 541), but a large (>700kcal) recovery supplement shake consumed before training can have this effect(219, 220). Carbohydrate containing intra-workout nutrition in particular can also dramatically lower exercise-induced elevation of blood cortisol, an effect very strongly related to fber hypertrophy(187, 188), and reduce muscle breakdown during exercise, thus promoting muscle growth(189, 190).

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Start drinking the RS as you start to warm-up (~15 minutes before your frst work set) and fnish it as you end your workout. Larger shakes, fnished post-workout, could be used when circumstances don’t permit a post-exercise meals shortly after training (due to work schedule, travel time, etc.). A smaller RS, fnished late-workout, would be better suited for those who prefer to eat immediately after training, taking in more whole food calories overall. (I personally prefer all-you-can-eat sushi after training.) I suggest the following basic components of a peri-workout recovery supplement (RS) shake as a starting point.

Ranges are included to adjust overall size of the

supplement per gastrointestinal tolerance and individual size. (A 125lb competitor does not need as much as a 275lb mass monster.) Larger RS may also be desirable for those using higher Volume Tiers. There are also many intra-workout products available on the supplement market, but creating your own product is often cheaper and gives you more intimate knowledge as to the exact composition of your RS. (I’m a fan of experimenting to fnd what works for you personally.) Peri-Workout Recovery Supplement Protein Sources • Essential Amino Acids: 5-15g. • Hydrolyzed Whey, Casein (or PeptoPro®): 10-20g. Protein hydrosylates cause greater increases in insulin(348, 542), glycogen replenishment(543) and protein synthesis(544) than non-hydrolyzed protein or a blend of constituent amino acids. • High Quality Whey Protein Isolate: 15-30g. • As needed to minimize GI distress: Digestive Enzyme blended in with the RS. Peri-Workout Recovery Supplement Carbohydrate Sources • High glycemic index (GI) / Fast Gastric Emptying Carbohydrate Source: 50100+g. (Carbohydrates may be as high as 300+g for larger bodybuilders.) [The carbohydrate source could be any of the following: UltraFuel, Vitargo, Karbolyn, Karboload (www.truenutrition.com), highly branched cyclic dextrins (HBCDs) ©Scott W. Stevenson

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(545), maltodextrin or even waxy maize (if hypoglycemia is not an issue as waxy maize may be low glycemic index(546).

Dextrose tends to cause gastric bloating in some

individuals, in my experience.] High glycemic carbs pre-exercise tend to affect insulin and blood glucose more readily than low glycemic index carbohydrate sources(547). Simply be wary of rebound hypoglycemia(548), which may occur at the end of your workout if your RS is consumed primarily pre-exercise or fnished early-on during training. (Space out your RS over the course of your workout to avoid this.) Peri-Workout Recovery Supplement Bells n’ Whistles The following ingredients may be added to a peri-workout recovery supplement for the sake of convenience and/or potential ergogenic or nutraceutical effects. These would be optional ingredients: I suggest researching them each individually yourself to weight cost / risk to beneft ratio of each. • Glycerol: 2-4 oz. (See www.amazon.com; aka vegetable glycerin). For sweetness, off-setting the bitter taste of hydrolyzed protein powders and free-form amino acids. Glycerol also helps with muscle fullness and hydration(549), at least temporarily. • Creatine Monohydrate (see above): 5-10g. • Taurine: 5-15g [For performance enhancement(550, 551) and cramp prevention(552).] • Alpha-Ketoglutarate (AKG): 10-20g. [For possible effects in preventing overtraining(553). Glutamine-AKG in 2:1 ratio is available at www.truenutrition.com.] • Greens Formula / whole food multivitamin (micronutrients, e.g. BerryTastic®): 8g (1 scoop). See above for more information. • Beta-alanine: 2-3g as part of a daily dose of 4-6g. [For possible ergogenic effects by reducing fatigue(554).] 112


• L-Tyrosine: 10g. [As a general anti-stress agent to support catecholamine synthesis(555).] • Ursolic Acid: 1g / 100kg body mass / day (a 25% powder, would require 4g for a 220lb bodybuilder). [For its effects on free radicals(556, 557), blood lipids(557, 558), liver protection(559), insulin sensitization(560), brown fat activation(561), and opposing muscle atrophy and stimulating muscle growth(561, 562). Be aware the ursolic acid may also adversely affect spermatogenesis(563).] Fortitude Training DIET: Post-Workout Meals (~4-8hr High Carb, Low Fat) The post-workout period would include a ~4-8 hr period of: • 2-3 meals composed of high (glycemic) carbohydrate, but low in fat (<1020%kcal from fat) for faster digestion and absorption. Approximately 1-2g of carbs / kg bodyweight in each meal would be consumed and 50+% of the daily caloric intake (which would equate to roughly 10-15+kcal / lb total for these meals), adjusted to per dietary goals and how body composition is changing. • If training late in the day, carbohydrate may be included overnight (in a shake prepared before bed, consumed when and only if one wakes and doing so does not adversely affect sleep), or in breakfast the next day. • Consume low fat, easily digestible, complete protein sources. For the frst postworkout meal, this could be rapidly absorbed protein powders, e.g., hydrolyzed protein powder or whey isolates. Thereafter one would typically switch to low fat meats. Total protein would be 50+% of the daily protein intake or 0.5g protein / lb total for these meals. For those who train at night and can only consume 1 meal post-WO, it would ideally be an all-you-can-eat meal, followed by a high carbohydrate, high protein meal the following morning. As noted above, a middle-of-the-night shake can help with those who have diffculty getting enough food to make weight gains. POST-Workout Period: First Meal This meal should be consumed fairly soon after training, be quite large, but can be delayed and smaller if you have taken in a very large (e.g., 1000kcal) peri-workout ©Scott W. Stevenson

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recovery supplement.

Appetizing carbohydrate-based meals like rice crispies cereal

(with a whey protein “milk”), lean fsh with rice (sweetened with honey if you like), or lean, proteinaceous foods from an all-you-can-eat buffet would serve this purpose. NOTE: This immediate post-workout meal would be the last meal to be adjusted downward calorically, in my opinion, when attempting to lose weight / diet down. Conversely, it would be the frst meal to increase upward adjusting calories when switching from a leaning out period to one focused on making muscular body weight gains.

(Ideally the peri-workout recovery supplement would remain quite calorically

dense even while dieting down to contest condition.) Supplements to include in the First Meal Post-Workout: Digestive enzymes, glucose disposal agent, and other daily supplements (e.g., food-based multi-vitamin, creatine monohydrate, pro- and pre-biotics). Other (2

nd

rd

and 3 ) Meals During ~4-8 hr Post-Workout Period

These meals would also be easily digested and low in fat. We still want to take advantage of the increased protein synthesis and post-workout insulin sensitivity, and ensure glycogen stores are replenished after the preceding workout.

The focus here

would be on healthful foods (fruits and veggies would be included if these are part of your diet plan) and whole foods, rather than supplements (e.g., protein or carbohydrate powders – see exception below). For those who train late in the day (the post-workout period would occur “technically” when one would be sleeping), there are a couple options to focus carbohydrates and energy intake post-workout: • Consume a protein/carbohydrate shake if one wakes during the night and this does not disturb sleep. (I do not suggest waking for this unless one can fall almost immediately back to sleep and overall, there is no noticeable effect on sleep quality.) 114


• Consume a large carbohydrate based breakfast. Additional fber in the form of fbrous vegetables or whole grains (or grasses), such as oats, quinoa or buckwheat (in pancakes, noodles, etc.) may help prevent a “sugar crash” or morning sleepiness when switching to the low carb “non-training day” foods in the meals thereafter.


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FT DIET: NON-TRAINING DAY MEALS

NON-Training Day Diet Overview A basic FT dietary approach on Non-Training days low in carbohydrate (≤~100g carbs / day, i.e., <~1g / kg / day or <~0.5g / lb / day), assuming that one does not do cardiovascular exercise and/or have a high activity / manual labor job. (Naturally, this might require adding carbohydrate on non-training days.) For those who have used low carb or ketogenic diets, this may be quite easy, given the large caloric infux the previous (Training) day. For others, this may prove diffcult, especially to consume enough 116


calories to ensure weight gain. Therefore, there are several basic options for the NonTraining Day diet: • Stick with the basic low carbohydrates approach, focusing carbs on non-starchy vegetables and small amounts of fruit. Fiber would not be included in the carbohydrate count, even though fber may provide calories via probiotic production of short chain fatty acids (see above). • Increase carbohydrate as needed, spreading carbohydrate over the day’s meals. • Use a metabolic fexibility approach, consuming carbohydrate only late in the day. Generally, the Non-Training day’s diet would then essentially follow the pattern of Training Days for those how train later in the day, with the exception of the Peri-Workout Recovery Supplement (replaced instead by a low carbohydrate meal). On days you don't weight train (or after the post-workout period of high carb / low fat feeding if this includes breakfast), total food and energy intake can be adjusted per physique goals. For those losing fat for a competition or photo shoot, these days / periods could be hypocaloric. The opposite would be true for those wishing to gain muscle. In both cases, however, the diet would be low in carbohydrate to re-sensitize the skeletal muscle to insulin. (NOTE: Between any two successive days of training, only a shortened period – a few meals - of low carb intake is possible. These meals would maintain anabolism and the low carbohydrate content typically helps with appetite during and post-workout period.) To the above ends, caloric intake may also range from 1020kcal / lb / day on Non-Training days, with a protein intake of 1+g / lb / day. (Protein might need to be increased if kcal are low, but also may de facto be higher due to a high intake of fatty meats.) NON-Training Day CARBOHYDRATE Sources As a general rule, carbohydrate would be less than ~1g / kg or ~0.5g / lb per day, coming from fbrous vegetables, small amounts of fruit, trace sources in condiments and ©Scott W. Stevenson

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carbohydrates found in nuts and nut butters. [If nuts or nut butters are trigger foods, one might do best to steer clear of these foods when attempting to drop fat, as the transition from a high carb to a low carb diet can cause appetite swings for some people. Also, nuts may be poorly digested(394) and legumes such as peanuts may contain anti-nutrients that reduce protein quality(395).] NON-Training Day FAT Sources Fats would come from sources high in poly-unsaturated fats, e.g., animal sources such as arctic / cold-water, fresh (not farmed in most cases) seafood like salmon and steelhead trout, oysters, and tuna. Oils such as extra virgin coconut oil (rich in MCT's), MCT oil, macadamia nut oil and extra virgin olive oil (rich in monounsaturated fats) and fat sources from farm-fresh eggs, nuts (almonds, macadamias, etc. in moderation - see section above) and avocados will also work well. The health impact of intentionally reducing saturated fat from the diet is less clear(372, 373), but doing so relative to other fat sources may impair testosterone production(564). I would generally suggest eating meat from organic farmed, grass-fed / pasture-raised animals when possible(565, 566). NON-Training Day PROTEIN Sources I’ve essentially covered non-training day protein sources in the section above (fat sources). As an example, a day's intake might include an (farm fresh) egg and grass-fed beef scramble with sea salt, a small turkey and chicken salad with avocado and an oil based dressing, wild salmon with a spicy mustard sauce, and perhaps a micellar casein shake with a almond butter (sweetened with stevia) before bed. See below for more specifc dietary examples. TRAINING and NON-Training Day DIET EXAMPLES Following are simply examples of how one might use a nutrient timing- and metabolic fexibility-based approach to constructing a diet.

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(As noted in Chapter 4 and


repeatedly thereafter, a mixed macronutrient approach may be easier and more effective for many.) There is however, an ease of accounting for macronutrients that presents itself when splitting meals into high carb (low fat) vs. low carb (high fat), which some bodybuilders favor. The below tables outline the basic macro breakdown for a 220lb+ bodybuilder, moderately active at work, who is attempting to gain weight for the following scenarios:

• A TRAINING Day (5000kcal goal), training around 4:45 PM (16:45). • NON-Training Day maintaining a low carb (“Less Aggressive”) approach • NON-Training Day using a metabolic fexibility approach, “More Aggressive” in terms of caloric intake. As a 4th option (e.g., when dieting for fat loss), one could also use the metabolic fexibility premise, but eat fewer calories (“less aggressive”) to take advantage of late day carbohydrate to help with sleep, and ensure glycogen replenishment if using a high Volume Tier. As noted above, one would shift the post-workout period depending on training time, including extending it into a middle of the night shake and/or morning meal for those who train late in the day.


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CHAPTER 5 – FREQUENTLY ASKED QUESTIONS Frequently Asked TRAINING-Related Questions Q: How can I periodize using the Fortitude Training Volume Tiers and Versions?... One of the advantages of Fortitude Training is its fexibility: There are multitude of ways to periodize your Progressive Blasts (as well as structure your Intensive Cruises). Initially (for your frst Progressive Blast), I would suggest using Basic Tier I, working your way up instinctively towards Tier III and adjusting from there. This might end up being:

Another individual with good recovery might venture into the Turbo version after using the Basic FT Version and taper down the Volume to extend the Blast to the 6 week mark:

You might also ride a “recovery wave” and alternate between two Volume Tiers (using the lower Tier to permit recovery from the previous week’s training):


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Others might periodize instinctively based on sense of recovery, resulting in different patterns and durations for each Blast. Three blasts might end up looking like:

Of course, you might also switch Volume Tier mid-week, as well, leading a multitude of complex training patterns (either pre-planned, based on your sense of recovery, or as needed given circumstances beyond your control).

Q: Can I blast longer than 6 weeks? This certainly could be a possibility, but for most, training as hard as possible (for a given Volume Tier, especially if using the Turbo Version) typically means Blasting for 6 weeks or less. NOTE: The Intensive Cruise has been designed to accommodate a very hard stint of training the previous month or so. If you’ve previously done de-loading involved reduced intensity (or no training at all), you will see that the Intensive Cruise is meant as a means of taking another step forward in terms of bodybuilding progress (followed by “two steps forward” in the upcoming Progressive Blast), rather than a “step backwards.” Remember, too, that Intensive Cruise training is intense as well, in terms of both loads used (Muscle Rounds) and effort level. The Intensive Cruise is thus meant to propel

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progress and prepare you for making further gains during the next Progressive Blast: Don’t consider the Intensive Cruise lost time when it comes to making progress. Q: Are there ways to extend a Blast without dropping down a Volume Tier or changing from Turbo to Basic? Yes, you can simply take a day off, training only three times in a week. (If you need two days off, you might be in need of an Intensive Cruise.) This can be done by combining Day 3 and Day 4 into a hybrid that makes sense to you (e.g., see the example below of a 3 day / week FT schedule), or picking either Day 3 or Day 4 of the Turbo Version to train the entire body. You can also selectively choose to not perform Pump Sets on Days 1 and 2 which should aid in recovery as well. Q: What about Cardio with Fortitude Training? Concurrent resistance and endurance training (training to produce endurance exercise adaptations), aka cardio, is known to interfere with adaptations to resistance training(567). For this reason, I recommend one minimize “cardio,” especially because of the rigors of FT take a substantial toll on recovery processes.

From a health

perspective, there is a general relationship between level of physical activity and reduced mortality and risk of diseases like cardiovascular disease, osteoporosis, diabetes, etc.(568, 569). Resistance training itself confers these health benefts as well(570, 571). For those who have used FT, especially with higher volume tiers, its not a mystery as to why you will likely have improved stamina if you got back to a training system you’ve used previously, as there is certainly a cardiovascular component to Fortitude Training. Nonetheless, especially if dieting down, some may decide to do cardio to increase energy expenditure. My general recommendations would thus be: • Use the form of cardio and mode (cycling, incline walking, etc.) that has been effective for you in the past. If unsure, I would favor slow, steady state, low intensity (SSLI), e.g., walking on a treadmill, followed secondly by very short periods of high intensity interval training (HIIT)(572), like a series of Wingate ©Scott W. Stevenson

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cycle sprints(573). Due to the extreme efforts, HIIT can tax the nervous system, so be wary. • Really try to avoid cardio if your legs (size and strength) tend to suffer because of it. See the answer below regarding fat loss with FT. • Go with the BASIC (not TURBO) version, which means one fewer leg training session per week. This would allow you to add cardio sessions around Day 3 and 4, potentially before Day 4 (upper body Muscle Rounds) • Avoid cardio just after heavy leg training days (post-workout) or before heavy leg training if you fnd cardio reduces strength. This would mean you might potentially do cardio: 

Before Day 2 training if you’ve had a rest day between Day 1

(Lower Body Loading Sets) and Day 2 

After Day 2 (following Pump Sets for legs).



Between Day 2 and Day 3 workouts



Even in the morning before Day 3 (Lower body Muscle Round)

workouts that take place later that day 

In the morning before Day 4



Between Day 4 and Day 1

• AVOID CARDIO: 

Just before or after Day 1 workouts (Loading Sets for legs).



Just before or after Day 3 workouts (Muscle Rounds for legs).

• When adding cardio, one can reduce your Volume Tier to offset effects on recovery. You might also customize FT and use a lower Volume Tier for Lower Body workouts only. Q: How can I coordinate the zig-zagging of Loading Set with my Partner This can be done by off-setting your respective Loading Sets by by two sets, such that you are rested (relatively) to spot him and vice versa, especially on sets where a close 124


spot is vital for safety (e.g., the last compound set which is taken to failure). In the example of Loading Sets for Thighs on Tier 3 (E.g. 3 sets of barbell squats, interspersed with 1 x knee extensions and 1 x hamstring curls), you could lead your partner by two sets and go just before him for the 2nd compound set. This leaves him fresh to spot you for your fnal compound set (typically to a failure rep or stopping when no more reps are possible), and you can spot him for his fnal compound set after a couple minutes of rest. This pattern is represented in the table below, reading from left to right, top to bottom.

Q: I travel out of town for weeks at a time. Can I still use FT?... Without a doubt! This is one of the great advantages of Fortitude Training: Its fexibility. For short trips (< 1 week) or those that will have you on the road travelling from place to place (gym to gym), it’s best to stick with ONLY Muscle Round training (Day 3 and Day 4). This is helpful for several reasons: • You get to try out new and novel machines for Muscle Rounds in the gyms you visit. • Sleeping on the Road can typically result in poor recovery and aches and pains (e.g., low back from a bad hotel bed). Muscle Round exercise selection is intuitive and perfect for training around these kinds of issues. • You won’t be trying to train progressively without proper spotting for Loading sets, which would be on different machines (different model years typically are not quite the same) or even free weights that sometimes weigh out differently at different gyms. ©Scott W. Stevenson

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• You can train with Muscle Rounds when travelling and then simply switch back to Loading Sets whenever you can get back at your home gym. This might mean doing 3-4 Muscle Round workouts and then simply following that with the next appropriate (Upper or Lower Body) Loading Set workout(s). A three week period of intermittent travelling might end up looking like this: WEEK 1 Day 1 (Loading Lower) Day 2 (Loading Upper) Day 3 (Muscle Rounds Lower) ON THE ROAD: Day 4 – (Muscle Rounds Upper) WEEK 2 ON THE ROAD: Day 3 (Muscle Rounds Lower) ON THE ROAD: Day 4 – (Muscle Rounds Upper) BACK HOME: Day 1 (Loading Lower) ON THE ROAD: Day 4 – (Muscle Rounds Upper) WEEK 3 BACK HOME (worn out): Day 3 (Muscle Rounds Lower) Day 2 (Loading Upper) Day 3 (Muscle Rounds Lower) Day 4 – (Muscle Rounds Upper)

Q: I can only three times per week (or am I S.O.L.)?... A: You can! Below is a 3x/week Upper Body-focused layout (“Family Man Plan”). You can modify FT to match your needs or simply contact me via www.integrativebodybuilding.com for a customized program.

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Frequently Asked DIET-Related Questions What should my diet look like during the Intensive Cruise? Generally, you’d stick with the same or a similar dietary pattern (differentiating TRAINING and NON-Training day diets) as you used during your Progressive Blast. If you're off-season, then during that period of NO training (after the rebound / frst part of the Intensive cruise, i.e., the majority of week 8 if you did a 6 week blast), this could also be a period of "NO DIET" where you'd have various options, depending on the person and the gains made previously: • If your gains were good and you pushed the food, but you perhaps added a bit of body fat (and want to be cautious about adding more), you could use this period to simply eat according to appetite, keeping daily protein levels as they have been for the Blast and allowing yourself to have one less meal per day. Most individuals will likely fnd that they drop fat and restore appetite this way. • If you stayed really lean, are still a bit beat up, and appetite isn't maxed out, you could go with two days of high carbs and a day of low carb (a 2:1 ratio) and have some cheat meals to further facilitate recovery (and rebounding through the entire Blast). If you are dieting down, this could continue to be a low carb period, but watching your weight to make sure you don’t lose weight too quickly, as some guys can do with prolonged low carb diets. Adding in a day of higher carb eating after every 2-3 days of low carbs, can help prevent precipitous weight loss. If you're really not sure, you could simply go with a maintenance diet of bout 15kcal / lb, 1-1.5 g protein / day and a mixed macro approach, which will open up a more “normal” diet because you'll be able to mix fats and carbs. You could also simply take this approach and adjust overall kcal to 1.) gain or 2.) lose body fat (perhaps using a slightly higher protein intake). Be wary of dieting during the Intensive Cruise, as you may impair recovery before starting the next Blast.

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What supplements should I use and when do I take them? Supplements would generally follow a nutrient (supplements often provide nutrients) timing approach if their mechanism of action / purpose makes sense to support the immediate peri- or post-workout milieu intérieur: protein turnover, cellular repair, anabolism (and catabolism, which can be countered to favor an overall growth response). In the case of supplements you have found or believe to be effective, my suggestion is to employ them generally thus: Focus anabolic and anti-catabolic supplements around the workout and during the post-workout period. For example: • Creatine monohydrate (see above). • Glucose disposal agents [e.g., alpha-lipoic acid(574-576)]. • Anabolic and/or anti-catabolic substances like ursolic acid(562) (see caution above) or curcumin(577, 578) [using a highly bioavaiable form like BCM95®(579)]. • Agents that elevate insulin [e.g., combining carbohydrates plus protein(580)]. • Other over the counter anabolic supplements you have found effective but use sparingly due to cost and/or side effects. Focus fat-loss (and anti-catabolic) supplements on non-training days, especially if, overall, fat loss is a goal. For example: • Thermogenic agents (generally). • Methylxanthines [caffeine, theophylline, theobromine found in tea, coffee, etc. (581)]. • P-Synephrine(582) with the citrus biofavanoids naringin (600mg) and hesperidin (100mg)(583), being wary of naringin / naringenin drug interactions(584). • Green tea polyphenols [EGCG, etc.(585-588)]. • Yohimbine HCl(589). ©Scott W. Stevenson

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• L-Carnitine [uptake is greater with insulin, so using post-training with carbohydrate makes sense(590)]. • Essential amino acids if you're in a severe caloric defcit(222, 301, 306, 307, 361, 591, 592). "Supportive" supplements would be taken according to their biological actions. For example: • Herbal sleep aid (like valerian root or zizyphus) to help on training days if training late and you fnd them effective(593, 594). • Immunosupportive supplements [beta-glucans in Swedish oat starch(595), echinacea and astragalus(596)] on training days if immunosuppression (tendency to get sick during heavy training) can be a issue. • Curcumin (in particular the BCM-95®(579) formulation) before training on an empty stomach (~400mg) as preventative for tendinitis fare-ups(597). • Digestive enzymes(504) to help with high food intake post-workout. Supplements of a general health nature (e.g., multi-vitamins) can be taken on TRAINING and/or NON-training days. Focusing these on one particular day or time would depend on their application. For example: • Food-based multi-vitamin (see above) or a greens supplement if vegetables are minimal, especially on (low carb) non-training days. • Liver protection(598, 599) if using potentially liver-stressing supplements like OTC prohormones or designer steroids(600, 601) (e.g., on training days only). • Coenzyme Q10 at the same time if using red yeast rice [which has statin activity(602-604)] to control blood cholesterol profle(605-607). How much am I supposed to eat, really?... The Fortitude Training dietary suggestions are set out in ranges. Cookie cutter diets may work for gaining mass or dropping fat for a while, but they will need to be 130


adjusted for the individual.

(See my article on EliteFTS™ on biological

interindividuality when it comes to diet.) If you are unsure where to start in terms of calories, simply begin by doing a dietary recall to get a baseline value (assuming your body weight or body fat is not in fux), and adjust as needed. What if I want to drop fat using FT?... First and foremost, I suggest bodybuilders stick with their current training program when starting a fat loss diet, unless they have (successful) experience with another training system. So, I’d not suggest changing to FT to use as part of a dieting program, when starting the diet. (As I like to say, “Dance with the one who brung ya.”) For someone using a dietary strategy such as that set out in Chapter 4, dropping fat can be a matter of simply reducing calories in this order, generally speaking: 1. Reduce carbohydrate on NON-Training days if not low (e.g., by reducing carb intake at night) to create a caloric defcit. 2. Reduce (but don’t eliminate) saturated fat sources, particularly on Non-Training days 3. Reduce cabohydrate at the end of the Post-Workout period. 4. Do your best to maintain the peri-workout and post-workout caloric intake while staying on target to meet your fat loss goals (e.g., be stage ready at contest time).


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CHAPTER 6: RESOURCES – VIDEOS AND ARTICLES Scott’s Website and Discussion Board http://www.integrativebodybuilding.com or http://drscottstevenson.com/forum/portal.php Examples of Fortitude Training Muscle Rounds and Other Set Types http://www.youtube.com/playlist?list=PL1bKiIt0aF2O9ocJnFR0NKzrt_yvQTO7Q Suggested Articles for Further Reading EliteFTS™ Article on Training Frequency http://articles.elitefts.com/training-articles/integrative-bodybuilding-are-you-trainingenough/ EliteFTS™ Articles on Peri-Workout Recovery Supplementation Part 1: http://articles.elitefts.com/training-articles/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-1/ Part 2: http://articles.elitefts.com/training-articles/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-2/ Part 3: http://articles.elitefts.com/nutrition/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-3/ EliteFTS™ Article on Cookie Cutter Diets http://articles.elitefts.com/nutrition/integrative-bodybuilding-when-it-comes-to-diet-onesize-fts-one/ EliteFTS™ Article on Nighttime Nutrient Timing and Metabolic Flexibility http://articles.elitefts.com/training-articles/does-protein-timing-really-matter/ Relevant MuscleMag Articles: Peri-Workout Recovery Supplementation: http://drscottstevenson.com/forum/thread-3.html Effects of Stretching On Muscle Growth: http://drscottstevenson.com/forum/thread-2.html Post-Exercise Caloric Expenditure from Resistance Exercise: http://drscottstevenson.com/forum/thread-1.html

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APPENDICES Training Logs Training Logs are on the following pages for the standard layouts for: • BASIC Version - Volume Tier I • BASIC Version - Volume Tier II • BASIC Version - Volume Tier III • TURBO Version - Volume Tier I • TURBO Version - Volume Tier II • TURBO Version - Volume Tier III • Generic Log Page for Pool of Muscle Round Exercises See above for Training Overview Sheets for the BASIC and TURBO Versions of Fortitude Training


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Hyperindex of Terms Training Training Overview Tying it All Together (See Figure) Set Types Loading Sets Zig-Zagging Loading Sets ©Scott W. Stevenson

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Pump Sets Muscle Rounds Stretch Types Flexibility Stretch Occlusion Stretch Extreme Stretch Training Stmuli Load Pump Metabolic Stress (KAATSU, Blood Flow Restriction, Occlusion) Muscle Damage Stretch Training Programming Version Overview Sheets (Basic and Turbo) Volume Tiers (I, II, III) Intensive Blast Progressive Cruise Periodization Autoregulation Overtraining / Overreaching Diet Tying it All Together (See Figure) Diet Examples Nutrient Timing Protein Intake Caloric Intake Fat Choices Training Days Peri-Workout Recovery Supplementation Post-Workout Period Dietary Supplementaton Vitamins Probiotics (Prebiotics, Synbiotics) Digestives Enzymes Creatine Supplementation Peri-Workout Recovery Supplement Ingredients

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