Author Topic: FST-7? (Read 11313 times)

tonymctones · « **on:** October 13, 2009, 08:36:17 AM »

Can somebody give me a brief overview of this theory and what its training entails?

Zach Trowbridge · « **Reply #1 on:** October 14, 2009, 08:50:50 AM »

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.

tonymctones · « **Reply #2 on:** October 14, 2009, 08:53:45 AM »

Quote from: Zach Trowbridge on October 14, 2009, 08:50:50 AM

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

Tom Mutaffis · « **Reply #3 on:** October 16, 2009, 07:18:08 AM »

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?

littleguns · « **Reply #4 on:** October 16, 2009, 07:50:05 AM »

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...

tonymctones · « **Reply #5 on:** October 18, 2009, 11:22:35 AM »

do you try and go up in weight

keep the weight the same

start heavy and go down in weight?

Zach Trowbridge · « **Reply #6 on:** October 18, 2009, 12:36:21 PM »

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.

tonymctones · « **Reply #7 on:** October 19, 2009, 10:01:28 AM »

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?

tonymctones · « **Reply #8 on:** October 20, 2009, 11:12:29 AM »

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.

Zach Trowbridge · « **Reply #9 on:** October 23, 2009, 02:20:34 PM »

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.

mass 04 · « **Reply #10 on:** November 10, 2009, 06:23:15 PM »

I actually did this yesterday for delts. Smith machine BNP. First time my shoulders have been sore in 4-5 years.

davie · « **Reply #11 on:** November 11, 2009, 04:37:57 AM »

So for example
3x5 on Db shoulder press
3x8 on upright row
7x10 on cable laterals

Davie

d0nny2600 · « **Reply #12 on:** November 11, 2009, 06:25:01 AM »

Quote from: tonymctones on October 19, 2009, 10:01:28 AM

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?

?

tonymctones · « **Reply #13 on:** November 11, 2009, 08:07:04 AM »

^hgahah^

it was brutal I was sore for days

davie · « **Reply #14 on:** November 11, 2009, 02:03:10 PM »

Sounds ouchie....you enjoying it tony?

Davie

tonymctones · « **Reply #15 on:** November 15, 2009, 09:47:49 PM »

Quote from: davie on November 11, 2009, 02:03:10 PM

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

davie · « **Reply #16 on:** November 16, 2009, 06:39:23 AM »

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

haider · « **Reply #17 on:** November 16, 2009, 08:50:05 PM »

brutal pumps in the lats BDB style

littleguns · « **Reply #18 on:** November 18, 2009, 07:00:00 AM »

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

davie · « **Reply #19 on:** November 26, 2009, 02:44:16 PM »

Loving it so far!!

Davie

calfzilla · « **Reply #20 on:** December 27, 2009, 10:37:52 PM »

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.

tonymctones · « **Reply #21 on:** December 28, 2009, 09:25:19 AM »

Quote from: calfzilla on December 27, 2009, 10:37:52 PM

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.

dyslexic · « **Reply #22 on:** December 28, 2009, 08:40:29 PM »

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

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.

denkal250 · « **Reply #23 on:** December 28, 2009, 11:50:12 PM »

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,,,

nolotil · « **Reply #24 on:** December 29, 2009, 06:08:34 AM »

Quote from: denkal250 on December 28, 2009, 11:50:12 PM

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