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Author Topic: Rest Pause + FST  (Read 1993 times)
heretostay13
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« on: December 09, 2009, 09:03:07 PM »

Thought I'd share my exploits with this program. I'm currently a Master's student going into my final semester, so with classes and a 40 hour work week via internship I was exploring the possibilities of a faster and more effective workout. Let's see how it goes...


Already 1 workout cycle in. I'm on a 4 on, 1 off scheme. As you'll be able to tell the rest pause is very reminiscent of DC style and the FST for the time being is only 5 sets. Anyway, I'll let the log speak for itself.

Saturday: December 5th: Chest/Tri Isolation

Flat Barbell Bench: 370x9,4,3 = 15 total

Incline Barbell Bench: 320x10,3,1= 14 total

Flat Machine: Stackx11,5,3=19 total

Incline Machine: Stackx10,5,3=18

Bodyweight Dips: 21, 8, 4= 33

FST-5 Fly: Can't remember weight, blown up though
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heretostay13
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« Reply #1 on: December 09, 2009, 09:09:20 PM »

I've got my numbers around here somewhere, but not sure where. Anyway, all unimpressive really

Sunday: December 6th: Shoulders/Forearms
Front Barbell Raise:
Side Dumbbell Raise:
Front Cable Raise:
Side Cable Raise
FST 5: Side DB Raise
Rear Delt
Forearms: 6x12-15


Monday: December 7th: Arms
Pushdowns: 105x13,8,4 = 25
Close Grip: 325x9,4,2 = 15
Machine Ext: Stackx12,5,4 = 21
EZ Extensions: 110x12,5,2= 19
FST 5: FKH Pushdowns

EZ Preacher Curls: 110x11,5,2 = 18
Incline DB Curl: 55x8,4,2 = 14
Barbell Curl: 120x9,3,2 = 14
FST 5: Machine Preachers

Tuesday: December 8th: Back
Wide Pulldowns: 290x10,5,3: 18
Seated Rows: 280x9,4,2: 15
Close Grip Pulldowns: 280x8,4,2: 14
Single Arm DB Row: 125 (heaviest dumbbell we have) x17,6,4: 27
FST 5: Straight Arm Pulldowns

Wednesday: December 9th: Legs
Leg Ext: 250x13,6,4: 23
Squats: 405x15, 425x12, 520x6
Leg Press: 16platesx15, 18platesx12, 22platesx8
FST 5: Hack Squat (3 plates each side)
Seated Leg Curl: 200x10,5,3: 18
Standing Leg Curl: Stack (150)x8,3,2: 13
Calves: 8x12-15




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jpm101
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« Reply #2 on: December 10, 2009, 08:59:55 AM »

Not really sure what you mean by Rest-Pause. Is this the original 10 to 15 second pause between rep or another form? Highly favored the former, excellent way to increase power and size. Also to burst past a sticking point in training. FST has be debatable for years, but if it works for you, great. Though mainly track athletes use a form of it.

Props to you for handling a 40hr work week, heavy classes  and 4 day a week workouts. Just my view,that's all, but those workouts seem a little long  and too many. But again, if it works for you, than OK. Good luck.
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heretostay13
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« Reply #3 on: December 10, 2009, 11:38:29 AM »

Not really sure what you mean by Rest-Pause. Is this the original 10 to 15 second pause between rep or another form? Highly favored the former, excellent way to increase power and size. Also to burst past a sticking point in training. FST has be debatable for years, but if it works for you, great. Though mainly track athletes use a form of it.

Props to you for handling a 40hr work week, heavy classes  and 4 day a week workouts. Just my view,that's all, but those workouts seem a little long  and too many. But again, if it works for you, than OK. Good luck.

I use DC influences with my rest pause. I take 30 second rests in between my sets currently. As my work capacity gets higher and I adjust to the program I might take it down. Seeing results already, so why change it? I like both aspects that the rest pause and FST style will give me....that power and size training combined with a hypertrophy based kind of work. I'm familiar with  both but never used anything extensively. I've been a high volume guy (20 sets for large bodyparts, 12-15 for smaller) for some time. I use a lot of exercises because I'm still used to the volume, so that's how I make up for it a bit. Currently I'm on 4 days, 1 off...so it's not necessarily 4 days a week, it's just 4 days on, 1 off, repeat. We'll see how it works. My workouts are actually decently fast (1hr, 1hr 15 tops) so it works. Thanks for the input though.
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heretostay13
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« Reply #4 on: December 12, 2009, 03:54:00 PM »

Friday December 11th: Chest

Flat Barbell: Previous: 370x9,4,3 = 15 total
This time: 375x9,4,2= 14 total (1 off...fuck)

Incline Barbell: Previous: 320x10,3,1= 14
This time: 320x10,3,2= 15 (+1 rep)

Flat Smith: New: 365x8,4,2=14 total

Previous Incline Machine: 300x10,5,3=18 total
This time: 310x10,5,3=18 (same reps +10lbs)

Dips: Previous:21, 8, 4= 33 total
This time: 24, 8, 6 = 38 (+5 reps)

FST-5: Flys

Saturday: December 12th: Back
Wide Pulldowns: Previous: 280x10,5,3=18 total
This time: 285x12.5,5,4=21.5 (+3.5 reps with +5lbs)

Seated Rows: Previous: 280x9,4,2=15
This time: 285x9,4,3=16 (+1 rep with +5lbs)

Close Grip Pulldown: Previous: 280x8,4,2=14
This time: 285x8,4,2 (same total + 5lbs)

DB Row: Previous: 125x17,6,4=27
This time: 125x19,7,5=31 (+4 reps with same weight)

Deadlift: 545x6, 500x8

FST-5: Straight-Arm Pulldowns
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heretostay13
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« Reply #5 on: December 14, 2009, 02:55:10 PM »

Sunday December 13th: Shoulders/Forearms

Front Barbell Raise
Side DB Raise
Front DB Raise
Side Cable Raise
FST-5: Side Delt Machine
Forearms: 8x10-15 reps...whatever

note: if you've noticed I don't do overhead pressing as I've already got some impingement issues in my left shoulder. To be honest I feel like I get just as good results without. Numbers aren't impressive by any means and won't waste time with them, but just putting this workout down in terms of structure.

Monday December 14th: Arms
Pushdowns: Previous 105x13,8,4=25
This time: 110x14,9,6=29 (+4 reps, +5lbs)

Close Grip: Previous 325x9,4,2=15
This time: 325x9.5,3,3=15.5 (+.5 reps, but did it this time without elbow sleeves....so something positive there too)

Hammer Strength Machine Extensions: Previous (stack)x12,5,4=21
This time: (stack)x14,7,3=24 (+3 reps)

EZ Bar Extensions: Previous 110x12,5,2=19
This time: 120x12,5,3= 20 (+1 rep, +10lbs)

FST-5: FKH Pushdowns

EZ Preacher Curl: Previous 110x11,5,2=18
This time: 110x12,6,3=21 (+3 reps)

Incline Dumbbell Curl: Previous 55'sx8,4,2=14
This time: 55'sx9,4,2=15 (+1 rep)

Barbell Curl: Previous 120x9,3,2=14
This time: 120x11,5,3=19 (+5 reps)

FST-5: Machine Single Arm Preachers

note: Obviously just starting out this program I'm adjusting to pushing myself to ABSOLUTE failure. Obviously I don't expect to make jumps like this on almost every exercise each time so this will probably start to look different (in terms of reps gained, etc) in a week or two. Some might think that I choose way too many exercises for each bodypart considering I'm using rest pause, but my split it still like a h igh volume routine in terms of days in the gym, frequency, etc....so it kind of offsets. Also need to start upping the weight on some exercises or switching some exercises out to lower the rep ranges (example: extensions). Still, it feels like I've definitely made progress compared to last week, so I feel positive about it all so far.
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heretostay13
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« Reply #6 on: December 16, 2009, 12:16:03 PM »

Tuesday, December 15th: Legs

Leg Extensions: Previous: 250x13,6,4=23
This time: 255x14,6,5=25 (+5lbs, +2 reps)
 
Squats: Previous: 405x15, 425x12, 520x6
This time: 410x15,430x12, 525x4 (no gas, and lower back felt fatigued)

Leg Press: Previous 16platesx15, 18platesx12, 22platesx8
This time: 16.5platesx15, 18.5platesx12, 22.5platesx8

FST-5: Hack Squats (3 plates each side)
Seated Leg Curl: Previous: 200x10,5,3=18
This time: 200x12,6,4=22 (+4 reps)

Standing Single Leg Curl: PreviousStack (150)x8,3,2: 13
This time: Stack (150)x9,4,3=16 (+3 reps)

Calves: 8x12-15
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