Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Larsen on January 01, 2009, 03:57:57 PM
-
Have any of you tried doing this style of training. Jay Cutler will be working with Hany for the 2009 season doing this style. I love the pumps that you get with this.
If you have done this please tell if you like it or not?
-
Have any of you tried doing this style of training. Jay Cutler will be working with Hany for the 2009 season doing this style. I love the pumps that you get with this.
If you have done this please tell if you like it or not?
never heard of it - can you describe it ?
-
// Fascia Stretch Training-Seven (FST-7)
1. Fascia: pl. fas·ci·ae : Anatomy A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
2. Stretch: v. stretched, stretch·ing, stretch·es To lengthen, widen, or enlarge
3. Training :the process of bringing a person to an agreed standard of proficiency by practice and instruction
4. Seven: The seventh in a set or sequence.
http://hanyrambod.com/fst7.html
-
// Fascia Stretch Training-Seven (FST-7)
1. Fascia: pl. fas·ci·ae : Anatomy A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
2. Stretch: v. stretched, stretch·ing, stretch·es To lengthen, widen, or enlarge
3. Training :the process of bringing a person to an agreed standard of proficiency by practice and instruction
4. Seven: The seventh in a set or sequence.
http://hanyrambod.com/fst7.html
feck that, sounds waaaay too complicated for me ;D i'll have a read.
-
a post from "pantera101"
I'm not typing the whole damn thing,but heres the basics.It stands for Fascial Stretch Training and the seven refers to 7 sets performed as the final exercise of a target bodypart.Basically you train regularly,with seven sets to finish muscle,with minimal rest between to get the best pump possible.The example in article in April issue of MD is for bi's
Alternate db curls-3-4 x 8-12
machine preacher curls-3 x 8-12
Ez bar curls-7 x 8-12(30-45 seconds between sets while sipping water-more on this next month)Thats what it says not from me
He also says smaller muscles like calves and arms can and should be trained twice a week,while bigger muscles should be once a week,His example of a split is
1-bi's,tri's,and calves
2-legs
3-off
4-chest and tri's
5-back and calves
6-shoulders and bi's
7-off
Other than that some key info is to not use big compound lifts as your "seven set,"they require balance and other muscles to come into play which takes focus off target muscle.So machines and cables are a good idea and free wights like bb curls and skull crushers are as well.Also,i think this is obvious,but you never know.Do your "seven set" at the end,to finish off a muscle.Like I said earlier,with minimal rest between.He says to think of it as filling up a baloon with a small leak,as your muscles slowly lose blood once pumped.The point is to get the best pump possible.
The goal is to bring as much vitamins,minerals,amino acids,oxygen etc into the muscle,and also stretch the fascia tissue which will help encourage muscle growth as fascia tissue will limit muscle growth.
This is no new idea or anything,but i'm happy with this routine,it'll be a nice change.The only problem i'm having is waiting to start.I will be starting a 3 week m-drol cycle april2,and this will be a nice change to compliment the m-drol.
-
What is FST-7?
FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym. This month we will focus on the training aspects.
Is fascia limiting your muscle growth?
There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ‘bubbly' look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used to. Jay Cutler and Nasser El-Sonbatty are two men that clearly have thicker fascia. This didn't prevent them from building substantial muscle mass, obviously, but neither man ever had that round ‘Marvel Comics' appearance to their muscles. Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort to expand their fascia and allow growth to occur, some have turned to Synthol and other items that are injected deep into the muscle belly. There have even been some advisors, mainly online, that make it seem as if this is the only solution and must be done. They will also try and insist that all the pro's use Synthol and site inject, which I can assure you is not true. Synthol and related products are foreign substances, and you can never be certain how they will metabolize in the body. We are starting to see various health issues with bodybuilders that are more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal growth, but that is not the way to do it.
All stretching is not the same
I am not the first person to recognize the importance of stretching the muscle fascia. First John Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive stretching during workouts as part of their training programs. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. FST-7 is based on stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.
Do I still train heavy, or can I just pump up with light weights?
One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won't ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:
Alternate dumbbell curls 3-4 x 8-12
Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water - more on this next month)
I don't typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don't like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the ‘7' set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn't have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it's perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.
How often can I train bodyparts this way?
Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts. For instance, Phil Heath recently completed a back workout and was sore for four days. Since he is supposed to be training back and chest twice a week in preparation for the Arnold Classic, this threw him off his schedule somewhat. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a bit more recovery time than standard training protocols. However, smaller bodyparts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn bodyparts. Here's a sample split that displays how you could arrange this:
Day one: Biceps and triceps, calves
Day two: Legs
Day three: OFF
Day four: Chest and triceps
Day five: Back and calves
Day six: Shoulders and biceps
Day seven: OFF
This is a split geared toward someone with the goal of improving stubborn arms. There are many other variations depending on what the individual's goals might be.
Which exercises are best suited to the ‘7' sets?
Certain exercises are more appropriate than others for the ‘7' sets. The big compound free weight movements like squats and deadlifts usually are poor choices, for two reasons. For one thing, they involve several other muscle groups and don't do a good job of isolating a target muscle. Also, they require technique and balancing, which tends to break down if one attempts to perform multiple sets in such a short time span. Machines are a good choice in many instances because they keep you in a fixed plane of movement and thus make it easier to isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to increase or decrease the resistance as needed. Here are some suggested movements that I have found work very well:
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
*I find that the pec decks with the pads for the elbows usually work very well for shorter trainers, while the pec flye machines with handles seem to be better for tall guys. Try both - you will know by the pump and range of motion you achieve which one is a better choice for you.
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)
When should I do my ‘7'?
The best time to do your ‘7' is as the final exercise for a muscle group. You don't want to do it first, as this would take away from your performance on the heavy straight sets that are also a critical factor in building muscle mass. Finishing off a bodypart with a great pump is something many top bodybuilders have been doing instinctively for years, not knowing that they were expanding their fascia and maximizing growth. It may be tempting to do your pumping sets earlier on if you can't seem to get any kind of pump going, but I would urge you instead to do something like a set or two of 21's to get the blood flowing and then proceed with your heavy sets before capping it all off with your ‘7' set for that bodypart. Remember, ‘7's' are done at the conclusion of each bodypart, so if you are working multiple bodyparts in a given workout, you will be doing two or more of these extended pumping sets.
-
so its basically a burn/pump set at the end of a standard workout ???
-
::) old news, John Parillo was talking about fascia stretching in the 80's.
-
so its basically a burn/pump set at the end of a standard workout ???
as i undertand it, after a few minutes of reading, yes, basically. its a nomral workout, then at the end you do 7 consecutive sets with minimal rest between to try to get the muscle as pumped as possible.
-
::) old news, John Parillo was talking about fascia stretching in the 80's.
not old news, read before you post. True the are close to the same, but if you read everything that is on FST-7 training then you will see the difference.
-
Inorder to truly understand the style you will need to visit Hany Rambod's website.
-
not old news, read before you post. True the are close to the same, but if you read everything that is on FST-7 training then you will see the difference.
ok Hany, why not just log in under your real name, anyway there's nothing new under the sun, fascia stretching and end of workout super and giant sets is something that has been done and done and done and done and done over and over again. ::)
-
ok Hany, why not just log in under your real name, anyway there's nothing new under the sun, fascia stretching and end of workout super and giant sets is something that has been done and done and done and done and done over and over again. ::)
First off I'm not Hany. And It seems to me that you are not going to do this style of training. Phil Heath, Curtis Bryant, Ed Nunn, Troy Brown and now Jay Cutler all do this type of training. This can be a very geat protocal if you use do it the right way.
-
First off I'm not Hany. And It seems to me that you are not going to do this style of training. Phil Heath, Curtis Bryant, Ed Nunn, Troy Brown and now Jay Cutler all do this type of training. This can be a very geat protocal if you use do it the right way.
i never said it wasn't a good training program, i only said that it wasn't a NEW training style.
-
First off I'm not Hany. And It seems to me that you are not going to do this style of training. Phil Heath, Curtis Bryant, Ed Nunn, Troy Brown and now Jay Cutler all do this type of training. This can be a very geat protocal if you use do it the right way.
i have to say though, it does seem that you have soem kind of stake in it. would you mind telling me about how you know abou this style of training and some other things about why you posted the thread?
i thank you for doing so, im not hating on the style of training, i love the pump and ive always felt that the scientific evidence as well as the anectdotal evidence both hhighly support its effects on muscle growth.
-
i never said it wasn't a good training program, i only said that it wasn't a NEW training style.
I never said this was new. Hany trains his client and puts a different spin to there training while useing FST-7. I know many people that have had great reasults from this style.
-
i have to say though, it does seem that you have soem kind of stake in it. would you mind telling me about how you know abou this style of training and some other things about why you posted the thread?
i thank you for doing so, im not hating on the style of training, i love the pump and ive always felt that the scientific evidence as well as the anectdotal evidence both hhighly support its effects on muscle growth.
What I'm about to say is not directed to you, just to the general public.
The reason I know so much about FST-7 is because I go and do my reaserch, unlike most people that post here. Most people wait to find the right workout for them, I go out and find it. I posted the thread because I wanted to see if any of you have used FST-7.
-
i do alot of research too laursen. more on different aspects of bodybuilding though, as im not too sure that theres too much to know about training for hypertrophy. you know, its common knowledge that 8-12 going to failure with high volume and a big pump is the best way to trai.
bu im going to start doing this hany rambod 7 consecutive sets at the ende.
-
First off I'm not Hany. And It seems to me that you are not going to do this style of training. Phil Heath, Curtis Bryant, Ed Nunn, Troy Brown and now Jay Cutler all do this type of training. This can be a very geat protocal if you use do it the right way.
pump/burn sets have been used by most if not all pro bodybuilders since the 60's ???
hany has simply gave it a catchy name to try to make it sound new and exciting i'm afraid.
does it work - yes
is it new - no
-
you know, its common knowledge that 8-12 going to failure with high volume and a big pump is the best way to trai.
i disagree, and have backed this with studies candy. 5-8 reps with heavy weight is the best way to train.
a pump/burn set at the end of a workout like this has not yet been proven to do anything, but i agree there are reasons it makes sense.
-
i disagree, and have backed this with studies candy. 5-8 reps with heavy weight is the best way to train.
a pump/burn set at the end of a workout like this has not yet been proven to do anything, but i agree there are reasons it makes sense.
no its fact that reaching failure between 8-12 is the best for hypertrophy.
-
as far as reps go, people respond to different rep ranges
-
no its fact that reaching failure between 8-12 is the best for hypertrophy.
prove it :D
-
What is FST-7?
FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym. This month we will focus on the training aspects.
Is fascia limiting your muscle growth?
There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ‘bubbly' look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used to. Jay Cutler and Nasser El-Sonbatty are two men that clearly have thicker fascia. This didn't prevent them from building substantial muscle mass, obviously, but neither man ever had that round ‘Marvel Comics' appearance to their muscles. Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort to expand their fascia and allow growth to occur, some have turned to Synthol and other items that are injected deep into the muscle belly. There have even been some advisors, mainly online, that make it seem as if this is the only solution and must be done. They will also try and insist that all the pro's use Synthol and site inject, which I can assure you is not true. Synthol and related products are foreign substances, and you can never be certain how they will metabolize in the body. We are starting to see various health issues with bodybuilders that are more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal growth, but that is not the way to do it.
All stretching is not the same
I am not the first person to recognize the importance of stretching the muscle fascia. First John Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive stretching during workouts as part of their training programs. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. FST-7 is based on stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.
Do I still train heavy, or can I just pump up with light weights?
One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won't ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:
Alternate dumbbell curls 3-4 x 8-12
Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water - more on this next month)
I don't typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don't like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the ‘7' set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn't have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it's perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.
How often can I train bodyparts this way?
Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts. For instance, Phil Heath recently completed a back workout and was sore for four days. Since he is supposed to be training back and chest twice a week in preparation for the Arnold Classic, this threw him off his schedule somewhat. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a bit more recovery time than standard training protocols. However, smaller bodyparts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn bodyparts. Here's a sample split that displays how you could arrange this:
Day one: Biceps and triceps, calves
Day two: Legs
Day three: OFF
Day four: Chest and triceps
Day five: Back and calves
Day six: Shoulders and biceps
Day seven: OFF
This is a split geared toward someone with the goal of improving stubborn arms. There are many other variations depending on what the individual's goals might be.
Which exercises are best suited to the ‘7' sets?
Certain exercises are more appropriate than others for the ‘7' sets. The big compound free weight movements like squats and deadlifts usually are poor choices, for two reasons. For one thing, they involve several other muscle groups and don't do a good job of isolating a target muscle. Also, they require technique and balancing, which tends to break down if one attempts to perform multiple sets in such a short time span. Machines are a good choice in many instances because they keep you in a fixed plane of movement and thus make it easier to isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to increase or decrease the resistance as needed. Here are some suggested movements that I have found work very well:
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
*I find that the pec decks with the pads for the elbows usually work very well for shorter trainers, while the pec flye machines with handles seem to be better for tall guys. Try both - you will know by the pump and range of motion you achieve which one is a better choice for you.
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)
When should I do my ‘7'?
The best time to do your ‘7' is as the final exercise for a muscle group. You don't want to do it first, as this would take away from your performance on the heavy straight sets that are also a critical factor in building muscle mass. Finishing off a bodypart with a great pump is something many top bodybuilders have been doing instinctively for years, not knowing that they were expanding their fascia and maximizing growth. It may be tempting to do your pumping sets earlier on if you can't seem to get any kind of pump going, but I would urge you instead to do something like a set or two of 21's to get the blood flowing and then proceed with your heavy sets before capping it all off with your ‘7' set for that bodypart. Remember, ‘7's' are done at the conclusion of each bodypart, so if you are working multiple bodyparts in a given workout, you will be doing two or more of these extended pumping sets.
Please point me in the direction where I can find your research papers (I'm assuming they are published). I have a couple of people that would be interested in this research.
-
Are you taking all of these sets to failure? Beyond failure? Just short?
-
You guys need to read. If you want to know all about this style then you need to visit Hany Rambod's website, as I stated above.
The weight should be heavy enough that you can reach your end point some were inbetween 8-12reps.
Guys I'm going to tell you to stop asking questions until you have read Hany's site. Then Feel free to e-mail him or ask me. I started this thread to hear what others have done with FST-7, not to hear all these questions. But hey you have never reaserched it before so I understand. All I can say is that if you do this correctly then you will see some great reasults.
Have a nice day
-
You guys need to read. If you want to know all about this style then you need to visit Hany Rambod's website, as I stated above.
The weight should be heavy enough that you can reach your end point some were inbetween 8-12reps.
Guys I'm going to tell you to stop asking questions until you have read Hany's site. Then Feel free to e-mail him or ask me. I started this thread to hear what others have done with FST-7, not to hear all these questions. But hey you have never reaserched it before so I understand. All I can say is that if you do this correctly then you will see some great reasults.
Have a nice day
Still waiting on those research papers.
-
Still waiting on those research papers.
Still waiting for you to go to Hany's site. I dont have the reaserch papers, I never said I did. All I know is that FST-7 works for me. You need to stop being lazy and go do the work yourself.
-
You guys need to read. If you want to know all about this style then you need to visit Hany Rambod's website, as I stated above.
The weight should be heavy enough that you can reach your end point some were inbetween 8-12reps.
Guys I'm going to tell you to stop asking questions until you have read Hany's site. Then Feel free to e-mail him or ask me. I started this thread to hear what others have done with FST-7, not to hear all these questions. But hey you have never reaserched it before so I understand. All I can say is that if you do this correctly then you will see some great reasults.
Have a nice day
i have a feeling getbig is going to have a lot of fun with you. :D
-
i have a feeling getbig is going to have a lot of fun with you. :D
Only on the G&O. Personally I read nothing special on here or his site.
-
Criticizing it as "nothing new" is a little unfair, it's like the popular theory about book writing that says that everything's already been written somewhere, it's just a matter of reformulating what exists into something "new". Just because it's a hybrid of existing ideas doesn't mean it won't work, this assemblage of ideas hasn't been tried yet. Should be intense-some volume combined with german volume training. Probably good to use for 3 weeks - 2 months at a time for shock value.
I wouldn't dismiss it as just pumping sets at the end, it's not that because the sets here are more numerous and rigorous-it's basically german volume training (7 x 8/12) at the end of decent volume done beforehand, combining two different existing concepts. Intense to do both one after the other.
It's also not giant sets.
Reliance on research papers is crazy, because so much of what is in the training realm is not substantiated by conclusive research.
Of course i also agree with isolation exercises as he's suggesting, machines/ cables, the rep range (+/- a couple of reps on either end based on individual preference) and the frequency of training.
Worth trying if you have an open mind, because all the preconceptions about having been there done that don't amount to squat compared to actually doing it for a decent amount of time.
-
Criticizing it as "nothing new" is a little unfair, it's like the popular theory about book writing that says that everything's already been written somewhere, it's just a matter of reformulating what exists into something "new". Just because it's a hybrid of existing ideas doesn't mean it won't work, this assemblage of ideas hasn't been tried yet. Trying one method while dismissing another without trying it is just speculation.
Also i wouldn't say it's just pumping sets at the end, it's not quite that because the pumping sets are more numerous and rigorous-it's basically german volume training (7 x 8/12) at the end of decent volume done beforehand, combining two different existing concepts. Intense to do both one after the other.
It's also not giant sets.
Reliance on research papers is crazy, because so much of what is in the training realm is not substantiated by conclusive research.
Of course i also agree with isolation exercises as he's suggesting, machines/ cables, the rep range (+/- a couple of reps on either end based on individual preference) and the frequency of training.
Worth trying if you have an open mind, because all the preconceptions about having been there done that don't amount to squat compared to actually doing it for a decent amount of time.
You should know me by now ;D!
-
tried it today... cant say... it won me over....
will try again
-
tried it today... cant say... it won me over....
will try again
what bodypart did you do it on and what exercises did you do?
-
triceps...
did it last week too
maybe i need to read up more on it
http://hanyrambod.com/fst7.html
-
triceps...
did it last week too
maybe i need to read up more on it
http://hanyrambod.com/fst7.html
when doing the 7's you need to have short rest, 30-45 sec in-between sets. for triceps I would do scull crushers for your 7 sets.
Now you dont need one but I would use a spotter
-
but would you go heavy...????
moderate for me would be a 45 each side on the ez bar
heavy would be a 45 and a 35....
when i did it i assumed it was supposed to be light weight maybe thats where i went wrong
-
when i did it i assumed it was supposed to be light weight maybe thats where i went wrong
When doing german volume training like that, it might take a workout or two to find the right weight, a weight where you can do most of the sets to completion, but not all. Patience, patience, a workout or two will not tell you much.
-
Now I've gone to the site and I still didn't see if the sets were taken to failure or just short of failure or what...
-
Now I've gone to the site and I still didn't see if the sets were taken to failure or just short of failure or what...
it should be just heavy enough that you fail right around the 8-12 rep range. If you can go past that 12 reps then it is to light, and if you cant get the 8 reps it is to heavy. So put enough weight on the you fail right in between the 8-12 reps
-
so.. moderate then.....
i'll try again....
-
Criticizing it as "nothing new" is a little unfair, it's like the popular theory about book writing that says that everything's already been written somewhere, it's just a matter of reformulating what exists into something "new". Just because it's a hybrid of existing ideas doesn't mean it won't work, this assemblage of ideas hasn't been tried yet. Should be intense-some volume combined with german volume training. Probably good to use for 3 weeks - 2 months at a time for shock value.
I wouldn't dismiss it as just pumping sets at the end, it's not that because the sets here are more numerous and rigorous-it's basically german volume training (7 x 8/12) at the end of decent volume done beforehand, combining two different existing concepts. Intense to do both one after the other.
It's also not giant sets.
Reliance on research papers is crazy, because so much of what is in the training realm is not substantiated by conclusive research.
Of course i also agree with isolation exercises as he's suggesting, machines/ cables, the rep range (+/- a couple of reps on either end based on individual preference) and the frequency of training.
Worth trying if you have an open mind, because all the preconceptions about having been there done that don't amount to squat compared to actually doing it for a decent amount of time.
i feel your statement on reliance on research papers being crazy is crazy, its beliefs like this that have held back bodybuilding and strength research and development decades, only by proper scientific research can we truely know and understand how to build maximum mass and strength in the shortest time possible.
also there are some studies that back a pump/burn set to induce hypertrophy i.e. the occlusion studies.
IMO a pump/burn set is exactly what this system is.
the 7 is an arbitry number hany has obviously made up othe set number on spot, why not 4 sets or 6 or 8 ?
there is only so much blood you can force into a muscle at 1 time, and i believe 7 sets is overkill, and will add to systematic and local fatigue leading to overtraining state before long.
-
and i believe 7 sets is overkill, and will add to systematic and local fatigue leading to overtraining state before long.
gotta 100% disagree here.
-
gotta 100% disagree here.
;D
come on candy after 4 excercises of chest at 4 sets of 8-12, you are telling me that another 7 sets in quick succession is really going to do anything more than 1 or 2 pump burn sets ?
-
;D
come on candy after 4 excercises of chest at 4 sets of 8-12, you are telling me that another 7 sets in quick succession is really going to do anything more than 1 or 2 pump burn sets ?
sure, those sets are t failure, in succession, i definitely believe it will do more...activate more satellite cells..deplete more glycogen (release more gh = produce more igf = more muscle cells)... increase sarcosplamsic hypertophy...etc etc etc
-
sure, those sets are t failure, in succession, i definitely believe it will do more...activate more satellite cells..deplete more glycogen (release more gh = produce more igf = more muscle cells)... increase sarcosplamsic hypertophy...etc etc etc
increase cortisol, deplete nutrients, tear down muscle, risk injury, fry cns, etc etc etc
why stop at 7 sets ? why not double it to 14 ?
-
7 is somewhat arbitrary IMO, just like GVT. Try 7 then another time try 5 instead. Obviously with less sets up the weight a little.
-
increase cortisol, deplete nutrients, tear down muscle, risk injury, fry cns, etc etc etc
why stop at 7 sets ? why not double it to 14 ?
cns doesnt get fried like menzter would have you believe. and it doesnt have anything to do with volume either, it has to do with takign days off. "overtrainign" , the only ACTUAL overtraining, is when you dont take a day off from training to failure i a long period of time. then your cns is over worked. cortisol will increase if your natural, but most bodybuilders arent natural. nutrients are alwasy depleted, thats why you ingest them. proper workout nutrition will supply them. muscle wont get teared down with proper workout nutrition (and gear). train smart, train liek a bodybuilder, and youll never get injured.
you could try 14 sets. it would probably yeild good results. but remember all those sets are to fail;ure, so when you dont have enough energy left to go to failure youlll want to stop training.
-
7 is somewhat arbitrary IMO, just like GVT. Try 7 then another time try 5 instead. Obviously with less sets up the weight a little.
a heavier weight wouldn't matter at that point, as its mearly a pump/burn set.
your main workout sets are to build strength/size, these pump/burn sets would never be heavier than the main sets - and should never be either as that weight would not pump blood as effectively, and risk injury.
as i said in theory a pump/burn set at the end of a workout makes logical sense in terms of extra blood volume which adds nutrients, and in theory may stretch the facia. it can also increases gh output due to lactate levels.
most if not all pro's use some sort of pump/burn set at the end of their workouts, and kiwol who claims to be a natural uses pump sets at the end of his workouts too.
-
cns doesnt get fried like menzter would have you believe. and it doesnt have anything to do with volume either, it has to do with takign days off. "overtrainign" , the only ACTUAL overtraining, is when you dont take a day off from training to failure i a long period of time. then your cns is over worked. cortisol will increase if your natural, but most bodybuilders arent natural. nutrients are alwasy depleted, thats why you ingest them. proper workout nutrition will supply them. muscle wont get teared down with proper workout nutrition (and gear). train smart, train liek a bodybuilder, and youll never get injured.
you could try 14 sets. it would probably yeild good results. but remember all those sets are to fail;ure, so when you dont have enough energy left to go to failure youlll want to stop training.
no
gotta 95% disagree here. ;D
the 5% i agree with is that bodybuilders who take gear and adequate pre/post workout nutrition are better protected from rampant overtraining - but even then injuries occur, i.e. dorian, ronnie, claude, etc etc
-
a heavier weight wouldn't matter at that point, as its mearly a pump/burn set.
I don't think those sets are just pump and burn in the same way some use finishing sets, not at all. German volume training like that is used all by itself as an intense workout, not at the end of workouts. German volume training isn't just pumping blood in there, it's overloading the muscles by high intensity, based on the number of sets and relatively short rest periods. You can overload the muscles in this way just as well as by increasing the weight or reps, as a primary driver of growth not as a finishig exercise.
-
well you can think what you may but what im telling you about overtraininig is accurate
-
I don't think those sets are just pump and burn in the same way some use finishing sets, not at all. German volume training like that is used all by itself as an intense workout, not at the end of workouts. German volume training isn't just pumping blood in there, it's overloading the muscles by high intensity, based on the number of sets and relatively short rest periods. You can overload the muscles in this way just as well as by increasing the weight or reps, as a primary driver of growth not as a finishig exercise.
yes gvt is like that and hit in certain aspect i.e. more work or same work in shorter time, however thats not what hany is doing - he is only using the 7 sets at the end to force blood into the muscle and increase the facia, nothing more.
well you can think what you may but what im telling you about overtraininig is accurate
i agree i can think what i may, so i still disagree. ;D
-
yes gvt is like that and hit in certain aspect i.e. more work or same work in shorter time, however thats not what hany is doing - he is only using the 7 sets at the end to force blood into the muscle and increase the facia, nothing more.
You're interpreting it as just pumping when in fact the approach is clearly GVT in every way.
-
increase cortisol, deplete nutrients, tear down muscle, risk injury, fry cns, etc etc etc
why stop at 7 sets ? why not double it to 14 ?
This is a common question.
Hany has arived at 7 sets with trial and error. He has tried 5 sets and he belives that you reach you maximal pump at 7. This is not to say that there aren't some people out there who are indeed able to get the job done with 5 sets. He belives that with the proper sleep and nutrition that the 7 sets will work just fine for you.
You stated that it tears down muscle, well inorder to build more muscle you need to tear it down. This is somthing even a noob should know.
At the end of the day it all comes down to the right nutrition, you can train like a mad man but if you diet is not in check then you will not reach your potential.
-
You're interpreting it as just pumping when in fact the approach is clearly GVT in every way.
he says that the reason for the 7 sets at the end is to stretch the facia, not increase nutrients or gh output, or overall work.
Do I still train heavy, or can I just pump up with light weights?
One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won't ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:
Alternate dumbbell curls 3-4 x 8-12
Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water - more on this next month)
I don't typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don't like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the ‘7' set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn't have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it's perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.
see, the main sets are for strength/size, the 7 at the end are simply for pumping blood in there.
-
You stated that it tears down muscle, well inorder to build more muscle you need to tear it down. This is somthing even a noob should know.
At the end of the day it all comes down to the right nutrition, you can train like a mad man but if you diet is not in check then you will not reach your potential.
;D really?
i would think dorian and ronnie both know more about tearning down muscle and correct nutrition than us, yet both have gotten injured :-\
7 is overkill imo, 2 or 3 sets would be enough.
-
increase cortisol, deplete nutrients, tear down muscle, risk injury, fry cns, etc etc etc
why stop at 7 sets ? why not double it to 14 ?
if you were straining balls out on every one of those 7 sets with heavy weight then it would be a problem but the weight you'd have to use would be very moderate considering you're only resting 30-45 seconds so i don't think your recovery or cortisol will be taxed very much.
-
he says that the reason for the 7 sets at the end is to stretch the facia, not increase nutrients or gh output, or overall work.
see, the main sets are for strength/size, the 7 at the end are simply for pumping blood in there.
It doesn't really matter what he clains, the 7 set format is exactly GVT, which is one way to overload the muscles while also pumping them big-time.
-
if you were straining balls out on every one of those 7 sets with heavy weight then it would be a problem but the weight you'd have to use would be very moderate considering you're only resting 30-45 seconds so i don't think your recovery or cortisol will be taxed very much.
no, if the 7 sets were at the start of the workout you would be right, but at the end of a normal workout your cortisol is already higher adding these pump/burn sets are asking for trouble.
on gear not so much, as a natural no way.
-
;D really?
i would think dorian and ronnie both know more about tearning down muscle and correct nutrition than us, yet both have gotten injured :-\
7 is overkill imo, 2 or 3 sets would be enough.
Ya because they trained to f'ing heavy for to long of a time. And they were both Mr. Olympia's
-
7 is overkill imo, 2 or 3 sets would be enough.
2 or 3 sets would be enough as a finishing pump, which isn't the idea.
-
It doesn't really matter what he clains, the 7 set format is exactly GVT, which is one way to overload the muscles while also pumping them big-time.
??? why are you arguing with me then ?
i said the 7 were simply a pump set, he states that himself.
you claimed they were not simply a pump set and are really gvt in disguise ?
regardless - this and gvt will produce overtraining too :P ;D
-
2 or 3 sets would be enough as a finishing pump, which isn't the idea.
::)
You can think of the ‘7' set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some air is escaping.
-
::)
It is clear to me that you are nothing but a hater. You can say that this style does not work but the proof is on the IFBB stage. Phil Heath, Troy Brown, Guy Cistranino, Curtis Bryant and Jay Cutler. Are you a trainier of the pros? Do you have the nickname "The Pro Creator"? That is what I thought, Hany is a one of the top trainers in the buissnes.
I hade no intention in bashing anyone, but you put down a style of trainig that you know nothing about. You think you have it all down to a science, but inorder to understand this you will need to contact Hany and get help.
-
those of you who are saying that you will overtrain on FST-7, well I think you are right. That is right you heard me say it, you will overtrain. This style of training is ment to help you laging bodyparts. If you do use it on all you muscle groups then I would do it for 5-6 weeks then take a 2 week off from this style and then get back at it.
-
those of you who are saying that you will overtrain on FST-7, well I think you are right. That is right you heard me say it, you will overtrain. This style of training is ment to help you laging bodyparts. If you do use it on all you muscle groups then I would do it for 5-6 weeks then take a 2 week off from this style and then get back at it.
so first i'm a hater then you argee with me ::)
-
It is clear to me that you are nothing but a hater. You can say that this style does not work but the proof is on the IFBB stage. Phil Heath, Troy Brown, Guy Cistranino, Curtis Bryant and Jay Cutler. Are you a trainier of the pros? Do you have the nickname "The Pro Creator"? That is what I thought, Hany is a one of the top trainers in the buissnes.
I hade no intention in bashing anyone, but you put down a style of trainig that you know nothing about. You think you have it all down to a science, but inorder to understand this you will need to contact Hany and get help.
You know what dude, I'm going to end this shit right now. You mention Heath, Brown, Cistnaros, Bryant and Cutler, what you fail to mention is the amount of gear they're on. Don't freaking sit there and tell me the "proof is on the IFBB stage" because it IS NOT. Take someone who has never touched a steriod or insulin in their life THEN do the research. A little FYI dude, almost anything works when your on gear. If you would like to have Hany come on here and debate this, I'm all ears. FUCK, I'm tired of these "gurus" coming up with some new training method and pass it off like it's some miracle way to bring up a body part but don't tell you that you have to be on a ton of shit to get there.
-
You know what dude, I'm going to end this shit right now. You mention Heath, Brown, Cistnaros, Bryant and Cutler, what you fail to mention is the amount of gear they're on. Don't freaking sit there and tell me the "proof is on the IFBB stage" because it IS NOT. Take someone who has never touched a steriod or insulin in their life THEN do the research. A little FYI dude, anything works when your on gear. If you would like to have Hany come on here and debate this, I'm all ears. FUCK, I'm tired of these "gurus" coming up with some new training method and pass it off like it's some miracle way to bring up a body part but don't tell you that you have to be on a ton of shit to get there.
coach, in your opinion, for a juiced bodybuilder looking to grow as big as possible from there training, what would be ideal? (you don seem to think this hany style is ideaL)
-
What about us naturals and this program.......yes or no?
-
i feel your statement on reliance on research papers being crazy is crazy, its beliefs like this that have held back bodybuilding and strength research and development decades, only by proper scientific research can we truely know and understand how to build maximum mass and strength in the shortest time possible.
also there are some studies that back a pump/burn set to induce hypertrophy i.e. the occlusion studies.
IMO a pump/burn set is exactly what this system is.
the 7 is an arbitry number hany has obviously made up othe set number on spot, why not 4 sets or 6 or 8 ?
there is only so much blood you can force into a muscle at 1 time, and i believe 7 sets is overkill, and will add to systematic and local fatigue leading to overtraining state before long.
Hi, could you post these occlusion studies-I couldn't find them...
-
What about us naturals and this program.......yes or no?
Yes
-
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. The example in the Pro Creator article in April 2008 issue is a workout for the biceps.
Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12(30-45 seconds between sets while sipping water-more on this next month)*
Smaller muscles like Biceps, Triceps and Calves can and should be trained twice a week,while bigger muscles should be trained only once a week.Here is an example of a split:
1-Bi's,Tri's,and Calves
2-Legs
3-off
4-Chest and Tri's
5-Back and Calves
6-Shoulders and Bi's
7-off
* This is the FST-7 exercise. Keeping rest intervals between 30-45 seconds and making sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.
You should refrain from using compound lifts as your "seven set," because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this "seven set". Perform your "seven set" at the end of the workout for that muscle group.**
The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in acheiving muscle growth because the mucsle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.
** Restricting the "seven sets" as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including "front-loading the seven sets", that will be discussed in the forums and blogs to allow creativity in workouts and to shock and further stretch the fascia and enhance muscle growth.
-
What about us naturals and this program.......yes or no?
no
Hi, could you post these occlusion studies-I couldn't find them...
sure:
Low-intensity exercise, vascular occlusion, and muscular adaptations.Teramoto M, Golding LA.
Department of Kinesiology, University of Nevada, Las Vegas, Nevada, USA. Masaru.Teramoto@ou.edu
The study investigated the effects of low-intensity exercise on muscular fitness when combined with vascular occlusion. Nineteen college male and female students performed two sets of a 5-min step exercise using a 12-inch bench three times per week for 5 weeks. During the step exercise, blood flow to one leg was restricted (vascular occlusion) with a blood pressure cuff, while the other leg was not occluded. Muscular strength of the occluded leg was significantly increased over the nonoccluded leg (p < 0. 05). Muscular endurance and muscle mass were improved after 5 weeks of training (p < 0.05); however, the changes between the two legs were not significantly different (p > 0.05). Exercise with vascular occlusion has the potential to be an alternative form of training to promote muscular strength.
Cooperative effects of exercise and occlusive stimuli on muscular function in low-intensity resistance exercise with moderate vascular occlusion.Takarada Y, Tsuruta T, Ishii N.
Faculty of Sport Sciences, Waseda University, Saitama 359-1192, Japan. y-takarada@waseda.jp
To obtain insight into the relative contributions of exercise and occlusive stimuli to these muscular adaptations, the present study investigated the short- and long-term effects of varied combinations of low-intensity exercise and vascular occlusion. The subjects were separated into 3 groups (n = 6 for each group): low-intensity with vascular occlusion (LIO), low-intensity without vascular occlusion (LI), and vascular occlusion without exercise (VO). LIO and LI groups performed bilateral knee extension exercises in seated positions with an isotonic extension machine. In the LIO group, both sides of the thigh were pressure-occluded at the proximal end by means of a tourniquet during the entire session of exercise (approximately 10 min), whereas only the occlusion with the same pressure and duration was given in the VO group. The mean occlusion pressure was 218 +/- 8.1 mmHg (mean +/- SE). The exercise session consisted of five sets of exercise at an intensity of 10-20% 1RM and was performed twice a week for 8 wk. After the period of exercise training, isometric and isokinetic strengths at all velocities examined increased significantly in the LIO group (p < 0.05), whereas no significant change in strength was seen in the LI and VO groups. The increase in muscular strength in LIO was associated with a significant increase in the cross-sectional area of knee extensor muscles by 10.3 +/- 1.6%. The plasma growth hormone concentration measured 15 min after the session of exercise showed a marked increase only in LIO. The results showed that the low-intensity exercise and occlusive stimuli have cooperative effects in the long-term adaptation of muscle and an acute response to growth hormone.
Effects of resistance exercise combined with moderate vascular occlusion on muscular function in humans
Acute and long-term effects of resistance exercise combined with vascular occlusion on muscular function were investigated. Changes in integrated electromyogram with respect to time (iEMG), vascular resistive index, and plasma lactate concentration were measured in five men either during or after elbow flexion exercises with the proximal end of the arm occluded at 0-100 mmHg. The mean iEMG, postexercise hyperemia, and plasma lactate concentration were all elevated with the increase in occlusion pressure at a low-intensity exercise, whereas they were unchanged with the increase in occlusion pressure at high-intensity exercise. To investigate the long-term effects of low-intensity exercise with occlusion, older women (n = 24) were subjected to a 16-wk exercise training for elbow flexor muscles, in which low-intensity [~50-30% one repetition maximum (1 RM)] exercise with occlusion at ~110 mmHg (LIO), low-intensity exercise without occlusion (LI), and high- to medium-intensity (~80-50% 1 RM) exercise without occlusion (HI) were performed. Percent increases in both cross-sectional area and isokinetic strength of elbow flexor muscles after LIO were larger than those after LI (P < 0.05) and similar to those after HI. The results suggest that resistance exercise at an intensity even lower than 50% 1 RM is effective in inducing muscular hypertrophy and concomitant increase in strength when combined with vascular occlusion.
there are more, but my files are jumbled up just now, as i've been moving files to an external hard drive, and not sorted them properly yet.
-
It is clear to me that you are nothing but a hater. You can say that this style does not work but the proof is on the IFBB stage. Phil Heath, Troy Brown, Guy Cistranino, Curtis Bryant and Jay Cutler. Are you a trainier of the pros? Do you have the nickname "The Pro Creator"? That is what I thought, Hany is a one of the top trainers in the buissnes.
Phil Heath, Troy Brown, Guy Cistranino, Curtis Bryant and Jay Cutler? These gents have been around for years. They all build their size already using their training routines. So letme get this proper and correct. Cutler has won two Olympia's and Heath zoomed up to his present state {before this very last contest} without Hany. Bryant has been HUGE for years as has Brown without Hany. How does Hany get credit for pro's who are already pro's Slarsen? Because they switched over to his routine 3 months ago? Let him actually build someone from scratch and make that gent a pro and I will read the shite.
-
Phil Heath, Troy Brown, Guy Cistranino, Curtis Bryant and Jay Cutler? These gents have been around for years. They all build their size already using their training routines. So letme get this proper and correct. Cutler has won two Olympia's and Heath zoomed up to his present state {before this very last contest} without Hany. Bryant has been HUGE for years as has Brown without Hany. How does Hany get credit for pro's who are already pro's Slarsen? Because they switched over to his routine 3 months ago? Let him actually build someone from scratch and make that gent a pro and I will read the shite.
Alright how about Ed Nunn
-
Look I could care less if you guys hate this style of training or not. I made the thread to hear what others liked or did not like about it. Those of you who are giving it crap have never tried it for over a week. I'm not trying to win you over and make you do this. Do what you want, I dont care. All I'm saying is that this style has worked for many guy and yes it works for the naturals because I'm a nattie and it works for me.
Fatpanda, I dont know why you hate FST-7 and I could care less. You came to this thread say claims like it is bad for you and you will get hurt. You are right you will get hurt if you are not doing it right. I just dont understand how you can make claims like this without even trying it. I'm glad your not using it, I dont want anyone who does not like it useing it.
I'm not hear to fight with you guys. I'm just hear showing those that there is another traing style. That is all.
-
I'm just hear showing those that there is another traing style. That is all.
Thanks for showing us!!
C`ya!!
-
Look I could care less if you guys hate this style of training or not. I made the thread to hear what others liked or did not like about it. Those of you who are giving it crap have never tried it for over a week. I'm not trying to win you over and make you do this. Do what you want, I dont care. All I'm saying is that this style has worked for many guy and yes it works for the naturals because I'm a nattie and it works for me.
Fatpanda, I dont know why you hate FST-7 and I could care less. You came to this thread say claims like it is bad for you and you will get hurt. You are right you will get hurt if you are not doing it right. I just dont understand how you can make claims like this without even trying it. I'm glad your not using it, I dont want anyone who does not like it useing it.
I'm not hear to fight with you guys. I'm just hear showing those that there is another traing style. That is all.
i don't hate it, i just don't think its better than my patented FET - 14
FACIA EXPANDING TRAINING - 14
Cause 14 sets are better than 7.
BOOOOOM !
-
i don't hate it, i just don't think its better than my patented FET - 14
FACIA EXPANDING TRAINING - 14
Cause 14 sets are better than 7.
BOOOOOM !
I'm glad to hear it
-
::) old news, John Parillo was talking about fascia stretching in the 80's.
Thank you Squad, for saving me the energy of having to post that.
I love when guys "invent" shit that's been around for 50 years
-
Thank you Squad, for saving me the energy of having to post that.
I love when guys "invent" shit that's been around for 50 years
Pretty much anything is just modified from what's already been done. DC, Heavy Duty, etc...