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Thread: Fst-7

  1. #91
    OLYMPIAN Wheels's Avatar
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    Quote Originally Posted by buster12 View Post
    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....
    Hmm, was doing some reading on it and it sounds interesting. I know Romano props Jungle Warfare. I've heard conflicting information on ALRI, though. Lots of negative, lots of positive. If you try it, let me know how you get on :P.

  2. #92
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    Hey fellas I'm currently doing FST-7 and was wondering what do you guys do for shoulders on your 7 sets if there is no Lateral Machine to use. I been doing Seated DB Lateral Raises. Is this ok...

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    Super Saiyan buster12's Avatar
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    Quote Originally Posted by Nelford View Post
    Hey fellas I'm currently doing FST-7 and was wondering what do you guys do for shoulders on your 7 sets if there is no Lateral Machine to use. I been doing Seated DB Lateral Raises. Is this ok...
    that requires a little too much stabalization... Do cables

  4. #94
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    Whats every1's opinions on using fst7 pre comp/ when dieting or is it better used in off season?

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    Quote Originally Posted by hilly View Post
    Whats every1's opinions on using fst7 pre comp/ when dieting or is it better used in off season?
    I think the general consensus is that you utilize it in off-season due to the extra recovery demand put on your body. I'm using a more Yates oriented routine with 7s at the end, something Hany is working on perfecting, while dieting and am still seeing new growth.

    Give it a try and see how you react.

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    Super Saiyan buster12's Avatar
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    Quote Originally Posted by Wheels View Post
    I think the general consensus is that you utilize it in off-season due to the extra recovery demand put on your body. I'm using a more Yates oriented routine with 7s at the end, something Hany is working on perfecting, while dieting and am still seeing new growth.

    Give it a try and see how you react.
    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.

  7. #97
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    Quote Originally Posted by buster12 View Post
    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.
    Most definitely in the pain department, haha.

    Yeah, I might switch over to DC a little later, after I have more training under my belt. Right now I think I might need a tad more volume, who knows. Dante is the epitome of practical application.

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    GYM RAT txmuscle's Avatar
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    I also switched from fst-7 to DC and so far like it much better, I feel that your body adapts to fst-7 quickly and the early gains seem to go away. While with dc you are always progressing and continually growing.

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    Quote Originally Posted by txmuscle View Post
    I also switched from fst-7 to DC and so far like it much better, I feel that your body adapts to fst-7 quickly and the early gains seem to go away. While with dc you are always progressing and continually growing.
    Good to know bro.

  10. #100
    Super Saiyan buster12's Avatar
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    Quote Originally Posted by Wheels View Post
    Most definitely in the pain department, haha.

    Yeah, I might switch over to DC a little later, after I have more training under my belt. Right now I think I might need a tad more volume, who knows. Dante is the epitome of practical application.
    No doubt about that bro! Some how, he makes it seem so simple. Its quite refreshing actually!

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    RX MEMBER v1hyp's Avatar
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    I've been doing dc since Aug of last year and have loved every minuet of it. The improvement in both strength and size have been great!

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    Is there any actual scientific evidence that supports the theory that muscle fascia can inhibit growth? I've searched the journal databases (PubMed, etc.) and haven't found anything.

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    Quote Originally Posted by luke_b21 View Post
    is there any actual scientific evidence that supports the theory that muscle fascia can inhibit growth? I've searched the journal databases (pubmed, etc.) and haven't found anything.
    go to fst-7.com

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    Quote Originally Posted by luke_b21 View Post
    Is there any actual scientific evidence that supports the theory that muscle fascia can inhibit growth? I've searched the journal databases (PubMed, etc.) and haven't found anything.
    I know Charles Poliquin even recommends stretching and also fascia release type massage. He says you can gain size especially on tough muscle groups like forearms just from having a good fascia release massage.

    " Besides the well known injury prevention and increased flexibility benefits of stretching, regular stretching maximizes the hypertrophy process by stretching the fascia, allowing room for the muscle to grow. After a very brief cardiovascular warm-up (2 to 5 minutes, just enough to break a sweat) stretch the targeted muscle group with P.N.F. stretching.

    Consult a physiotherapist or Certified Strength & Conditioning Specialist on this particular stretching method. Finish off with static 4-6 stretches of 15 seconds duration. The combination of these two stretching methods is more effective than using one method alone. Static stretching permanizes the rapid gains made with P.N.F.

    Tip 2 - Deep massage of the connective tissue is probably the best recovery boosting method.

    In my opinion and practice as a strength consultant with various national teams, I have routinely observed 2-10% strength gains 24 hours after such treatments. This has been the case for all subjects in my care. Why such a gain in strength in elite athletes?

    To be quite frank, I do not know precisely. However, I have observed such gains a countless number of times. Bear in mind that deep massage has quite a few names (e.g. Rolfing, Neuromuscular Reeducation Massage (N.M.R.) etc.)

    A final note on deep massage - it is as fun as getting the inside of your nostrils scraped with a mentholyptus-coated potato peeler. Believe me, it is no day at the beach, but the rewards are worth it. If your strength does not increase the following workout, get another therapist. "

    Can't find off hand the part about massage and size gains, but I remember it from A Question of Strength on t-nation.

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    GYM RAT bgoo101's Avatar
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    Hey,

    Can this be over looked i want try in the off-season ..

    CHEST:

    Flat dumbell press: 3 sets - 10-8-6

    Incline Barbell Press: 3 sets-10-8-6

    Seated Chest press : 3 sets- 10-8-6

    Decline Barbell Press: 3 sets 10-8-6

    Dumbell Fly: 7 sets 8-12







    BACK:

    Lat pull down: 3 sets 10-8-8

    T bars Rows : 3 sets 10-8-6

    Bent over Rows: 3 sets 10-8-6

    Dead lifts: 3 sets 10-8-6

    Seated Row : 7 sets 8-12







    SHOULDERS & TRAPS:

    Dumbell press : 3 sets 10-8-6

    Smith machine press : 3 sets 10-8-6

    Front raises: 3 sets 10-10-10 each arm

    Cable side raises: 3 sets 12-12-12

    Bent over laterals: 7 sets 8-12

    Shrugs 21s : 3 sets 7 back-7 side-7 front

    Smith machine rear shugs: 3 sets 10-10-10





    ARMS :

    Barbell curls: 4 x 10-10-8-8

    One arm machine curls 3 sets to fail

    21s on cables: 3 sets

    Dumbells curls: 7 8-12

    Scull crushes: 3 sets 10-8-8

    Push downs: 10-8-8

    One arm rope extentoins: 3 sets 10-10-10

    weighted dips : 7 sets 8-12





    LEGS :

    Squats: 3 sets 10-8-6

    Leg press: 10-8-6

    Seated Leg press: 3 sets 10-8-6

    Hamstrings curls : 3 sets10-10-10

    One leg Seated legs extension: sets 7 8-12 sets to fail

    Calf raises: 4 sets to fail

    Calf raises standing: 4 sets to fail

  16. #106
    GYM RAT luke_b21's Avatar
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    I'm not saying it doesn't work, but I really don't think there is any evidence to suggest that fascia is a limiting factor in muscle growth. There is, however, some research (in animals) to suggest that stretching may induce a greater degree of muscle hyperplasia, in addition to hypertrophy. An injury could cause swelling in a muscle much greater than we can achieve in the gym, and the fascia doesn't stop it then. Don't get me wrong, I like FST-7 and think stretching is great for bodybuilders, but I think the name and principles that are behind it are a little off.

  17. #107
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    Did my first round of of FST-7 today. I am still in recovery mode from an injury and probably shouldnt have been doing it but I tried it anyway, just not as heavy as I could. I liked it, look forward to seeing how it goes

  18. #108
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    As I've stated earlier, I've been doing Yates style HIT with 7s at the end. I'm still going at it, doing keto, and the results are still amazing. I did not get nearly as good of a response when I was doing the significantly more volumized routine plus 7s, though. Hit + 7s seems to have a nice mix of volume and intensity.

    I'll keep doing this until I stall. I think this would be fucking awesome in the off season, we'll see. I'd love to give DC a try too, but not until/if this stalls.

  19. #109
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    Quote Originally Posted by Nelford View Post
    Hey fellas I'm currently doing FST-7 and was wondering what do you guys do for shoulders on your 7 sets if there is no Lateral Machine to use. I been doing Seated DB Lateral Raises. Is this ok...
    I love dumbbell laterals for sevens! I'm definitely not the only one on the site using them either.

  20. #110
    NOVICE MuscleAddict83's Avatar
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    I've been doing FST-7 for 4 months now and have been getting incredible results. As long as you keep progressing your weights your body keeps going! I've been training hardcore for seven years now and even after that many months I'm still sorer than all get out after every workout!

  21. #111
    GYM RAT BLUEBARON75's Avatar
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    have you guys tried the 5/5 system? just to put on some size?

  22. #112
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    Ok I am offically subbed to this thread! I dont know why I wasn't earlier!!! I am here for FST-7 q's Muscle Addict is good guy from FST-7 too, didnt see anyone from fst-7.com, you got em drop em!

  23. #113
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    Quote Originally Posted by bodybuilding@17 View Post
    have you guys tried the 5/5 system? just to put on some size?
    Cycling the rep range on fst-7 is basically the same thing if you do fst-7 your not always doing the same rep scheme:

    Offseason or mass building should look like this:
    Heavy compound movement (after warm up set): 4X6-8

    Heavy compound movement : 4X 6-8

    Moderately heavy refinement movement: 3X 8-10

    7's: 7X10-12

  24. #114
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    Quote Originally Posted by bgoo101 View Post
    Hey,

    Can this be over looked i want try in the off-season ..

    CHEST:

    Flat dumbell press: 3 sets - 10-8-6

    Incline Barbell Press: 3 sets-10-8-6

    Seated Chest press : 3 sets- 10-8-6

    Decline Barbell Press: 3 sets 10-8-6

    Dumbell Fly: 7 sets 8-12

    Yank out the decline or seated chest press (and alternate one for the other week to week)





    BACK:

    Lat pull down: 3 sets 10-8-8

    T bars Rows : 3 sets 10-8-6

    Bent over Rows: 3 sets 10-8-6

    Dead lifts: 3 sets 10-8-6

    Seated Row : 7 sets 8-12


    I would switch the Lat pull downs to either right before or after the DL's, looks good tho!




    SHOULDERS & TRAPS:

    Dumbell press : 3 sets 10-8-6

    Smith machine press : 3 sets 10-8-6

    Front raises: 3 sets 10-10-10 each arm

    Cable side raises: 3 sets 12-12-12

    Bent over laterals: 7 sets 8-12

    Shrugs 21s : 3 sets 7 back-7 side-7 front

    Smith machine rear shugs: 3 sets 10-10-10


    Yank the smith machine shrug and alt with your 21's


    ARMS :

    Barbell curls: 4 x 10-10-8-8

    One arm machine curls 3 sets to fail

    21s on cables: 3 sets

    Dumbells curls: 7 8-12

    Scull crushes: 3 sets 10-8-8

    Push downs: 10-8-8

    One arm rope extentoins: 3 sets 10-10-10

    weighted dips : 7 sets 8-12


    looks good you may want alternate doing biceps first to last (back and forth with tris)


    LEGS :

    Squats: 3 sets 10-8-6

    Leg press: 10-8-6

    Seated Leg press: 3 sets 10-8-6

    Hamstrings curls : 3 sets10-10-10

    One leg Seated legs extension: sets 7 8-12 sets to fail

    Calf raises: 4 sets to fail

    Calf raises standing: 4 sets to fail
    Can you do lunges or hacks instead of the 2 types of leg presses (still do one version of leg press tho) and any thoughts of throwing in front squats?

  25. #115
    BARBARIAN BROTHER TheTransformator's Avatar
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    How come that old training methods combined used by juiced up athlethes is Tha New Thing...it sounds interesting...but it has been around for long...better watch for overtraining if your natrual...still any different style will shock the muscles...can we call it smart marketing...

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    Quote Originally Posted by TheTransformator View Post
    How come that old training methods combined used by juiced up athlethes is Tha New Thing...it sounds interesting...but it has been around for long...better watch for overtraining if your natrual...still any different style will shock the muscles...can we call it smart marketing...
    As long as you are sleeping eight hours, and supplementing well with right types of things (It doesn't have to be evogen before you go there The Transfomator lol), you wont be over training....

  27. #117
    RX MEMBER zubbeyboy's Avatar
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    Gonna give this a try for a while. Did it for Chest last evening and i swear it grew. Thanks all for this informative thread.

  28. #118
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    Quote Originally Posted by zubbeyboy View Post
    Gonna give this a try for a while. Did it for Chest last evening and i swear it grew. Thanks all for this informative thread.
    Good to go! If you have q's holla!

  29. #119
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    Guys, just thought I'd throw this out there..

    I want to bring up my legs, so I've been hitting them super hard twice a week (Monday and Thursday) and within 4 sessions I have added 1.5 inches on my legs.. NO SHIT!

    On Monday, I do FST-7 on my hamstrings
    On Thursday, I do FST-7 on my quads

    Everything else remains the same on both days.. I have also dropped ALL cardio, because these workouts completely rape me and I'm on the brink of over-training!

    Routine looks like this:

    Mon - Legs
    Tue- Back
    Wed: Chest + shoulder
    Thu: Legs
    Fri: Arms

    FST-7 really does require carbs to get the best out of it, so I've been sipping on Vitargo+ BCAA, but I was doing this way before doing this leg routine, so I know its not just the extra glycogen!

    BTW, I started FST-7 on ONLY arms first, many months ago and added some solid size at a rapid rate (over 1inch!

    Hope this helps!

  30. #120
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    Quote Originally Posted by Nuckin Futs View Post
    Guys, just thought I'd throw this out there..

    I want to bring up my legs, so I've been hitting them super hard twice a week (Monday and Thursday) and within 4 sessions I have added 1.5 inches on my legs.. NO SHIT!

    On Monday, I do FST-7 on my hamstrings
    On Thursday, I do FST-7 on my quads

    Everything else remains the same on both days.. I have also dropped ALL cardio, because these workouts completely rape me and I'm on the brink of over-training!

    Routine looks like this:

    Mon - Legs
    Tue- Back
    Wed: Chest + shoulder
    Thu: Legs
    Fri: Arms

    FST-7 really does require carbs to get the best out of it, so I've been sipping on Vitargo+ BCAA, but I was doing this way before doing this leg routine, so I know its not just the extra glycogen!

    BTW, I started FST-7 on ONLY arms first, many months ago and added some solid size at a rapid rate (over 1inch!

    Hope this helps!
    Thata boy good job brother remember to cycle your rep scheme's!

  31. #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!!

  32. #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!

  33. #123
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    this months flex has a great article and workout samples for every body part. im giving this a go.

  34. #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?

  35. #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.
    Training & Diet Blog:
    fitbossfoodandfitness.blogspot.com

  36. #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?

  37. #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 ?

  38. #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.

  39. #129
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    FST-7 is my new addiction.........

  40. #130
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    I absolutely love my gains from this technique

  41. #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

  42. #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 03:07 AM. Reason: removed spam

  43. #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.

  44. #134
    NOVICE zekemeat's Avatar
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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.

  45. #135
    RX MEMBER Friendly Milkshake's Avatar
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    FsT-Cock

    works well

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