So it seems alot of you are using FST-7

**Woofman81** · 02-17-2009, 03:18 PM

I did go to FST-7.com but I didn't see a exact program to follow.

Am I getting this wrong or do you just do 7 "pump" sets for your last set of each exercise?

Sorry if this is wrong

I'm looking to start a new program and it seems like a lot of you are having good gains with FST-7.

Help a guy out please.

**BigCanuck** · 02-17-2009, 03:26 PM

You choose 2-3 compound exercises 3-4 sets each 8-10 reps per set and then finish with an isolation exercise 7 sets of 12 reps with 35 seconds rest between sets.So you are only doing 7 pump sets for the final exercise.

**Youngguns** · 02-17-2009, 03:34 PM

I prefer to "pump" in the first sets. Am I wrong?

**Woofman81** · 02-17-2009, 03:40 PM

If someone is willing, would you mind posting up a daily FST-7 workout for you? Example, Back and Bi's, etc.

**BigCanuck** · 02-17-2009, 03:53 PM

Originally Posted by youngguns

I prefer to "pump" in the first sets. Am I wrong?

No you`re not wrong.Hany himself suggested two sets of 21`s to start for biceps to get the blood flowing if you`re having a problem with them.

**Youngguns** · 02-17-2009, 03:57 PM

Originally Posted by BigCanuck

No you`re not wrong.Hany himself suggested two sets of 21`s to start for biceps to get the blood flowing if you`re having a problem with them.

What do you think a good bicep workout would be for someone with terrible bis?

**BigCanuck** · 02-17-2009, 04:06 PM

Originally Posted by Woofman81

If someone is willing, would you mind posting up a daily FST-7 workout for you? Example, Back and Bi's, etc.

Back:
Deadlifts 3 sets 8-10 reps
Barbell Rows 3 x 8-10
Chins or Front Pulldowns 3 x 10
Pullovers 7 sets of 12 reps (FST style)
Biceps:
Pullups 3 sets 10 reps
EZ Bar curls 3 x 10-12
DB Preacher curls 2-3 sets 8-10 reps
Cable Curls 7 sets of 12 (FST)

**BigCanuck** · 02-17-2009, 04:12 PM

Originally Posted by youngguns

What do you think a good bicep workout would be for someone with terrible bis?

EZ bar curls 3 sets of 21`s
Pullups 3 x 10
One Arm Dumbell Preacher curls 3 x 8-10
Hammer Curls 2 x 8-10
One Arm Cable curls 7 sets 12 reps (fst style)

**indianamonster1986** · 02-17-2009, 04:13 PM

Do not forget to rest 30 seconds between sets in the 7 set portion.

**Youngguns** · 02-17-2009, 04:20 PM

Originally Posted by BigCanuck

EZ bar curls 3 sets of 21`s
Pullups 3 x 10
One Arm Dumbell Preacher curls 3 x 8-10
Hammer Curls 2 x 8-10
One Arm Cable curls 7 sets 12 reps (fst style)

Pullups for bis?

Bah, I don't know if I can use my cables they aren't as smooth as they should be. Thanks for the post.

**indianamonster1986** · 02-17-2009, 04:22 PM

Originally Posted by youngguns

Pullups for bis?

Bah, I don't know if I can use my cables they aren't as smooth as they should be. Thanks for the post.

I never read doing pull-ups.

Go to www.FST-7.com they post sample workouts.

**chasebny** · 02-17-2009, 04:23 PM

Personally, I dont get the hype. Its just 7 quick sets to finish a muscle. I think I also have a certain "immunity" from this training, (not that ive tried it, but basically the whole pump set idea) because I always move as quick as I can between sets except for my first exercise.

**buster12** · 02-17-2009, 04:27 PM

FST-7 bretheran. Ive been using this for a month and have noticed huge improvements. To the op: you dont need to follow an exact program. Why dont you start with 3 main movements for the the body part, then use 7 sets on an isolation movement. ( stretch, and drink alot of water, and up your carbs) Its not that complicated. Hany does have a suggested weekly regimen , but that isnt set in stone. I mean cmon, do you really think that phil heath trains his arms twice a week?

**buster12** · 02-17-2009, 04:28 PM

Originally Posted by chasebny

Personally, I dont get the hype. Its just 7 quick sets to finish a muscle. I think I also have a certain "immunity" from this training, (not that ive tried it, but basically the whole pump set idea) because I always move as quick as I can between sets except for my first exercise.

I never got the hype either. Until I saw results.... lol.

**buster12** · 02-17-2009, 04:31 PM

Originally Posted by indianamonster1986

Do not forget to rest 30 seconds between sets in the 7 set portion.

you also should stretch, and sip water within those 30 secs.

A few other tips on fst-7:
1. It is recommended you have a cheat meal the day b4 your weak bodypart. The extra sodium will help with the pump.
2. Up your carbs
3. Recovery is the most important part of this training style....( make sure your macros are correct)
4. Nothing is set in stone. experiment a little. On chest and back day, I like to use rest-pause the first 3 exercises. Then I do my 7s.