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No doubt about that bro! Some how, he makes it seem so simple. Its quite refreshing actually!:beerbang:

I did that too for a while before transitioning to DC. I still kept getting a bit flat with fst-7. I love DC. I think the widomakers destroy the 7's.

that requires a little too much stabalization... Do cables

idno? We'll see.... I kinda wanna take it to the next level, but I'll prolly wait a while. Only time will tell. If anything, I'll try the EVO stack from ALRI....

It was actually hard recovering. Thank god I had progenex. lol. Dont know how much longer i'll be natural though...lol

why dont you give me a sample of a split you would be comfortable with...

its all good. I hope I didnt sound to retarded when trying to explain it.lol.

o, you can use hacks, or leg press if you want. I just dont necisarily recommend lunges because they involve stabalizer muscles. You want to make the movement isolate the muscle as much as possible.

For width I recommend cable pullovers. but you can also use pulldowns. I throw in rest pause for a couple of the main movements in back ( t-bar rows, or barbell rows ,or deads. But I just go low...

This all looks good. I also like to throw in some rest pause in the main movements ( just for chest, and back), but rest pause aint everyones cup of tea. Just thought you might be interested. Try it...

Yes, thats what I do. I dont even use one of the pre-made splits. A four day split is a great idea because it provides optimal recovery, and recovery is the most important part of this training.

cool.

Lol. yeah. srry. I should have a journal though.lol. feel free to ask any other questions.

no. I have a progenx log, but its not much help. Go to fst-7.com all the info is there.

I do the palumbo offseason. The macros in that diet pretty much support any training system. But, for fst-7, I did have to up my carbs. And I gotta say, I havn't regretted it yet.lol

good luck bro. glad to help!:)

I know! its great! I've been lookin into dc a bit though... ( dont worry, havntswitched side yet) I've mainly just been addin some rest pause for my main sets. If you got to hany's website,...

If you read above, I have explained it b4. Just because its a pump set, doesnt mean you should try and go light weight. A good way to know if it working: The 8th, 9th, and 10th rep of sets 5-7...

ha.lol. You can do any 3 movements you want. Just make sure you use an isolation exercise at the end.

Example 1: a)dumbell curls
b) Hammer strength preacher curl,( or...

You can change up all your exercises if you want. Theres no problem with that as long as the training protocol stays the same. I like to keep my 7's as the same exercise though, and progressively get...

I would like to say whatever you want. But I usually want compound exercises. lol. By compound, i mean anything thats not direct isolation. I usually stick with free weights for the first movements(...

The 7's should always be an isolation movement. For advance fst-7 trainees, you may use skull crushers or ez bar curls for your 7's on arm day.

I have....

its been proven to make you weaker, but actually allows more muscle growth. At least in my experience. I stretch after every set.:cool:

I also incorporate dc techniques. I like the rest-pause sets.

FST-7 is second to none.

Future im here man!
legs today: squats 225lbs 5 sets 6-8 reps
hacks: 90lbs 3X12
leg press: 140 lbs(1 leg) 2X12
leg extensions: 90lbs 7X 10-12