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Thread: Fst-7

  1. #121
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    What do you mean by "rep scheme's"

    What I've been doing is 8-12 reps x 5-7 sets on my FST-7 sessions at the end of the workout, progressively increasing the weight with every set.. I know we should be 7 sets, but sometimes, I can tell I'm about to die.. and I stop at 5 or 6...

    I am in such excruciating intense pain, sweating like a pig and the muscle pumps are beyond anything else I've ever felt in my life!

    It kills and my legs are like jello at the end.. but I LOVE IT!!

  2. #122
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    Thats fine, but when ever you stop gaining switch to your 3 compound movements, 3 or 4 sets X6-8 reps, then 7's with about 8 reps, using heavier weight obviously... Then go back after to the current rep scheme with a pre exhaust movement first, then 7's at the end still but with a compound movement instead!

  3. #123
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    this months flex has a great article and workout samples for every body part. im giving this a go.

  4. #124
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    Quote Originally Posted by Nuckin Futs View Post
    What do you mean by "rep scheme's"

    What I've been doing is 8-12 reps x 5-7 sets on my FST-7 sessions at the end of the workout, progressively increasing the weight with every set.. I know we should be 7 sets, but sometimes, I can tell I'm about to die.. and I stop at 5 or 6...

    I am in such excruciating intense pain, sweating like a pig and the muscle pumps are beyond anything else I've ever felt in my life!

    It kills and my legs are like jello at the end.. but I LOVE IT!!
    could you post up a sample of your quad/ham days?

  5. #125
    OLYMPIAN Joshua H's Avatar
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    Been using FST-7 for delts the past 4 workouts and I love it! I hit 1 arm standing db presses with an exaggerated eccentric of 4-5 seconds with a quick push press like motion back up. I do 2 sets of 7 for each arm, then I do 4 sets of 8-10 machine shoulder presses (cuff instability). Then I hit 7 sets of 12-14 reps with the 25 second rests using side db raises with almost fully straight arms. My delts are ready to explode by the 5th set. Its early yet but I am hoping this may be the key to seeing some size on my swimmers like shoulder structure.

  6. #126
    GYM RAT gfiddy's Avatar
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    I gave fst-7 a go on tuesday for my shoulders, doing 7 sets of 8 lateral dumbbell raises. Got an amazing pump and it was excruciating driving home from the gym. I struggled to turn the steering wheel. The next day I had no soreness though! Is that normal?

  7. #127
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    Quote Originally Posted by tammyp View Post
    could you post up a sample of your quad/ham days?
    Tammyp how did you like the fst-7 ?

  8. #128
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    In the recent flex magazine, Hany talks about how you only use the 7's 2 times weekly for your 2 lagging areas... Any thoughts, because up until I read that I was doing it for all body parts and was having good progress.

  9. #129
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    FST-7 is my new addiction.........

  10. #130
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    I absolutely love my gains from this technique

  11. #131
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    i do it when i have the energy for it. really pushes you to that next level, it's pretty fuckin rough. but awesome at the same time. nothing like the shoulder pump you get when you do fst7 with lateral raises for shoulders instead of a machine. the pump is murderous

  12. #132
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    FST-7 sounds awesome. Seems to be a mixed message in the thread though...

    Can you train FST-7 everyday on various body parts, or do you just do it twice a week on lagging body parts and do normal workouts the other days of the week?

    I did a "mini" FST-7 on Monday for chest, with my normal chest workout followed by 5 sets of 10 on flies with 30 second rest. It was a great workout, and I have been sore all week. I am going to try shoulders tomorrow with FST-7.
    Last edited by SallyAnne; 06-10-2010 at 04:07 AM. Reason: removed spam

  13. #133
    NOVICE TheGame's Avatar
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    I normally don't goof around with training fads but I tried FST-7 today for legs. It got out of hand. I went a little heavier a little deeper I into the lift than I normally do and ended up having an amazing workout.

    Warm-up: Light core work
    Leg Extension/Lying Leg Curls 3x10-20

    Back Squat 225x12
    275x12
    315x10
    315x10

    Front Squat 135x12
    185x10
    205x10

    Hack Squat 225x10
    315x8
    405x6 (Puked!)

    Stiff-leg DL's 3x8-10 @ 145 (My CNS was really fatigued here...might have to cut this or the hack machine next time)

    FST-7: Smith-Machine Alternating Reverse Lunges x 12 (Each leg)

    I had some calf work scheduled after FST, but I definately hit the wall during the lunges... Crazy pump in my hams & glutes and a wicked stretch in my quads with the FST sets. Finished this up and then hopped on the recumbent bike for about 15 mins. until I felt like I could drive home.

    Going to try it next for chest.

  14. #134
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    i love love three weeks in and it works great get a super pump in chest and arms legs just explode. Its taken me three weeks to work up to seven on the last set though did five at first was dieting though this week will be off the hook.

  15. #135
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    FsT-Cock

    works well

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