I have been following the FBW suggested on t-nation (pasted below). I have a few more questions about it though. Should I be doing sessions 1-2-3 then starting over again with 1? It seems like it would work best starting the second week with 2. Also is there a ideal number of sets that I should be doing? I have been doing 3 sets for each exercise




Training Session #1 Training Session #2 Training Session #3
Foam Roll/Dynamic Flexibility Foam Roll/Dynamic Flexibility Foam Roll/Dynamic Flexibility
A. Squat Variation A. Bench Variation A. Deadlift Variation
B1. Horizontal Push B1. Vertical Pull B1. Horizontal Push
B2. Unilateral Movement B2. Unilateral Movement B2. Unilateral Movement
C1. Horizontal Pull C1. Vertical Push C1. Horizontal Pull
C2. Miscellaneous (triceps) C2. Miscellaneous (row) C2. Miscellaneous (bicep)
D1. Core D1. Core D1. Core
D2. Rotator Cuff D2. Rotator Cuff D2. Rotator Cuff

Assuming you are doing 3 workout sessions per week you would just continue to sequence them 1 - 2 - 3 - 1 - 2 - 3 etc.

You probably want to keep your volume around 24-30 reps per exercise, so do: (setsxreps) 2x12-15, 3x8-10, 4x6, 5x5, 10x3, etc... for heavy compound lifts.

Thanks I never thought of it that way but it definitly makes since. I'll try to stick with 24-30 reps