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Getbig Bodybuilding Boards => Training Q&A => Topic started by: tonymctones on October 13, 2009, 08:36:17 AM
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Can somebody give me a brief overview of this theory and what its training entails?
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Pick a muscle. Start with 2-3 exercises, 2-3 sets of 8-12, then pick an exercise and do 7x10 with 30 seconds of rest. Stay away from overly complicated movements (deadlifts, squats, cleans, flat bench) to avoid breakdown in form with fatigue.
Simple.
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Pick a muscle. Start with 2-3 exercises, 2-3 sets of 8-12, then pick an exercise and do 7x10 with 30 seconds of rest. Stay away from overly complicated movements (deadlifts, squats, cleans, flat bench) to avoid breakdown in form with fatigue.
Simple.
hmmmmmmmm i might try that with rear delts next shoulder day
probably do the big exercises first then a isolated one for the 7 reps
maybe try flys for chest tomorrow...
thanks zach
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Sounds like a variation of GVT (german volume training).
Might be a good way to blast volume/intensity but I don't know that you could make week over week gains with a program like that.
Has anyone tried it?
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It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
Hany recommends the following:
Shoulders: Machine lateral raises with pads - my favorite is made by Bodymasters. Hammer Strength, LifeFitness, and Cybex also produce similar models.
Quads: Leg extensions, leg presses
Hamstrings: Seated or lying leg curls
Biceps: EZ-bar curls, machine curls, cable ‘front double biceps curls'
Triceps: Cable pushdowns using rope attachment
Overhead cable extensions
Skull crushers (for advanced trainers)
Calves: Standing and seated raises, calf raises using leg press
(alternate between these three)
Back width: Machine pullovers (Hammer Strength, Nautilus) or cable pullovers
Back thickness: Seated row machines with chest support
Chest: Pec deck or peck flye machine*, cable crossovers
Also there is a podcast at bodybuilding.com of Hany on PBW where the last 10 minutes or so Hany and Bob CHick further discuss...
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do you try and go up in weight
keep the weight the same
start heavy and go down in weight?
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The goal is 7x10 with low (30 sec-ish) rest periods, so pick a weight that lets you do that. Start too light rather than too heavy.
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ok I did them today with my back on face pulls
started out a little light and ended up dropping just a little bit for the last 2 sets
Im going to try them tomorrow with shoulders thinking of either upright rows or lateral raises.
another question
should you do the exercise your doing your FST part for earlier in your routine as well?
like say i do lateral raises i always have them like 2nd or 3rd in my shoulder routine should i do them there but with heavier weight and 12-10-8 reps and then at the end with the FST or just the FST?
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alright tried it for delts using seated lateral raises on a machine and it started out pretty easy but by the 3rd set i was feeling it and by the 7th set it was pretty brutal had trouble lifting my arms to get my ish out of my locker.
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I would only do any given exercise one time - stick with the more compound movements first, for example barbell or DB presses, upright rows and shrugs for delts, and cable or machine raises for the FST-7 movement. I think they tend to suggest staying away from free-weight stuff for the 7x10 sets.
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I actually did this yesterday for delts. Smith machine BNP. First time my shoulders have been sore in 4-5 years.
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So for example
3x5 on Db shoulder press
3x8 on upright row
7x10 on cable laterals
Davie
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ok I did them today with my back on face pulls
started out a little light and ended up dropping just a little bit for the last 2 sets
Im going to try them tomorrow with shoulders thinking of either upright rows or lateral raises.
another question
should you do the exercise your doing your FST part for earlier in your routine as well?
like say i do lateral raises i always have them like 2nd or 3rd in my shoulder routine should i do them there but with heavier weight and 12-10-8 reps and then at the end with the FST or just the FST?
?
(http://image57.webshots.com/157/2/77/72/409827772UlvIPN_fs.jpg)
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^hgahah^
it was brutal I was sore for days ;D
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Sounds ouchie....you enjoying it tony?
Davie
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Sounds ouchie....you enjoying it tony?
Davie
ehhh its a really big mind fuck if you ask me...I find myself loathing the end of my workouts b/c of this shit
I really havent noticed much of a change the first 2 weeks or so I felt like I had a pump for a day or two on whatever muscle I did it on but its since faded.
Maybe doing this every 3rd or 4th week would be ok
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I went to the web site did some reading, think im gonna try it. If my chest day was:
Incline Db press 3x5
flat fly 3x8
decline fly 3x8-12....
Its now gonna be:
Incline Db press 3x5
Flat fly 3x8
Decline fly 7x12
I did it for delts:
3x5 BNP
3x8 Upright Row
7x12 DB lateral raise....didnt feel anything the next day.
Davie
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brutal pumps in the lats BDB style 8) :o
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I am on my 3rd week and have been feeling good. Strength is going up as well as poundage, I find it gives me structure. Generally in the past when I left I always knew what I was going to do regarding body part but sometimes contemplated what exercises to do....at least this is structured, muscles have been sore that have never gotten sore before...
We'll see what happens in a few more weeks
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Loving it so far!!
Davie
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I have been doing fst-7 for about 2 weeks now are here are my observations:
-I like it.
-Tend to get more DOMS
-After my workout my muscles also fell more "spent" or fatigued.
-Too early to tell but I think it will bring some growth.
-It gets me excited to get in the gym so I can't complain about that.
-Tend to be real hungry after the workout, like my body is begging for food.
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I have been doing fst-7 for about 2 weeks now are here are my observations:
-I like it.
-Tend to get more DOMS
-After my workout my muscles also fell more "spent" or fatigued.
-Too early to tell but I think it will bring some growth.
-It gets me excited to get in the gym so I can't complain about that.
-Tend to be real hungry after the workout, like my body is begging for food.
Keep us updated calf the benefits I felt like I got died off after about 3 weeks or so, so keep us updated to see if you have the same experience or not.
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I think an integral part of the FST-7 for Jay was (of course) the diet, drugs (get em' right) and the deep tissue massage he can afford to have every day.
I used to get the DTM once a week. It really pulls the muscle fascia apart and digs into the origin and insertion points of the muscles. In other words, you can leave the masseus pumped ;D
Massage for an hour by a qualified DT masseus is NOT cheap. If you combined that every day after a workout of FST + all the best BB dope, you would grow very quickly-- and noticeably. Diet probably wouldn't even have to be "spot on"... at least not daily.
$$$$$$$$$$$$$$$$$$$ + more $$$$$$$$$$$$$$$$$$$$$ and you can make this program work for you.
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fst-7 in flex mag,,jan2010 ,,,,,hany rambod,,, advanced 7's for chest,,
exercise sets reps
incline dp 3 8-12
flat bench flyes 3 8-12
hammer strength flat bench presses 3 8-12
incline smith machine presses 7 8-12
tried it,,kicks ass,,,great pump and sore after that for3days,,ill post leg workout when requested,,,
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fst-7 in flex mag,,jan2010 ,,,,,hany rambod,,, advanced 7's for chest,,
exercise sets reps
incline dp 3 8-12
flat bench flyes 3 8-12
hammer strength flat bench presses 3 8-12
incline smith machine presses 7 8-12
tried it,,kicks ass,,,great pump and sore after that for3days,,ill post leg workout when requested,,,
soreness isnt growth and neither is pump. ;)
fst-7 is in my opinion a)nothing new just pumptraining with specific parameters b)overkill, specially for naturals
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Years ago, Optimum Training Systems (OTS they liked to be called), with Leo Costa, had a program called the Titan Training System. It was pretty damn similar to FST-7, but it was different given that it was about 8 years ago that it came onto the market. Didn't really do well, as many of OTS' systems, but the principles within I really enjoyed.
The focus or core of the Titan System was that you do what they call "Muscle Rounds." Much like the last set of FST. I don't remember the exact parameters of how they're placed in your routine or what everything else around them were, but I do remember that you do sets of 4 reps, rack the bar for 5-10secs and repeat. I want to say you're supposed to do 10 of these mini-sets. They advocated doing larger movements, benches versus flyes, IIRC.
Really, the Titan System and FST, are just derivatives of Rest-Pause training with a minor little tweak here and there. At least that's how I see it.
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It is pretty hilarious how some folks are just waiting for some magical "breakthrough" training techniques that will render the superior physique overnight.
Might as well keep waiting for that magic pill.
In my estimation almost anything will work for a short time. The key is finding those exercises that NEVER stop working. I know that I have some exercises in my arsenal that have never (and will never) change and have always rendered results.
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Years ago, Optimum Training Systems (OTS they liked to be called), with Leo Costa, had a program called the Titan Training System. It was pretty damn similar to FST-7, but it was different given that it was about 8 years ago that it came onto the market. Didn't really do well, as many of OTS' systems, but the principles within I really enjoyed.
The focus or core of the Titan System was that you do what they call "Muscle Rounds." Much like the last set of FST. I don't remember the exact parameters of how they're placed in your routine or what everything else around them were, but I do remember that you do sets of 4 reps, rack the bar for 5-10secs and repeat. I want to say you're supposed to do 10 of these mini-sets. They advocated doing larger movements, benches versus flyes, IIRC.
Really, the Titan System and FST, are just derivatives of Rest-Pause training with a minor little tweak here and there. At least that's how I see it.
its way older than that..mccullum or whatver his name is recommended pump sets in the 60s and it has been around way before that too. i can make up 1000s of routines if i want too but they will never be magic. magic happens from doing basics rigght during years of training. doing 7 pump sets will do nothing special for muscle growth specially if you already done 'enough' sets before...,, in case of naturals it will actually be negative if you do it after you already done maybe 8-10 working sets already
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its way older than that..mccullum or whatver his name is recommended pump sets in the 60s and it has been around way before that too.
I never said that OTS was the originator, did I? ::) No, the only thing I said was that the Titan System and FST are similar. The last paragraph, you can read again if you need, also mentions that both of these systems are pre-dated by Rest-Pause training.
There's 100's or 1000's of ways to devise new and different training methods and slap another name onto them. One way of doing it, similar (there's that word again!) to what Craig Titus did prior to his incarceration, would be Blood Volume training. Titus could have just sat back one day realizing that nearly everyone prior to Ronnie Coleman was doing the HIT routine because Dorian was the king and utilized a program along those same lines. So along comes Craig and does more volume and calls it "Blood Volume training." Nothing new under the sun. Just different than what was the fad of the era.
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If any of us were to train a Mr. O to a Championship we could call our style of training whatever the fuk we wanted to call it... and sell it. Too bad Hany Rambo will NEVER talk about ALL of the variables to Jay's training, drug and diet regimen.
Oh to be a fly on the wall during those 'private' sessions/conversations...
I say fuck all to FST-7. Bust your ass, get your shit together, get your diet spot on, learn about nutrition and your physique (not somebody else's) and stick with your plan. If you wanna lift heavy, lift heavy. If you wanna pump the shit outta yourself do it. If you wanna climb a mountain with a bear chasing you, go for it. Try not to fall down the other side of the hill, you might get blamed for improper exercise form.
Consistency and a hard work ethic is the only thing I know of that truly renders great results. Add a little dope and you may get even greater results.
Whatevah....
I am in the process of developing a cutting edge training style, I just can't think of a name for it yet.
Maybe "S.H.I.T.F.S.. 8-9-10. P.H.A.4.F.A.T.ASSES."
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I think FST-7 is working for me. My biceps still need a lot of work but they seem to be growing. Especially the parts that have been stubborn like the lower part near the insert. 8)
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I think FST-7 is working well for my arms and shoulders. Biceps are getting bigger and more viens. Also hardening up. Good work Hany! :D
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I think it did. Its mentally quit hard doing ur work then knowing u got 7x12 ball busting sets to do at end of a body part.
I felt an improvement in my pevs quite alot, but that might not have been due to the fst-7, and maybe more due to the fact i started dong flys more, and it was the high rep flys that did it, as apposed to the fst-7.
davie
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I think I will just go to the gym...
and then call it "working out"
revolutionary idea. I can see the paychecks rollin in.