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Thread: Fst-7

  1. #31
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    You want an isolation movement for the 7s, so you can concentrate greater blood flow through that specific muscle, and not several muscle groups, which would be the case with compound exercises used for 7s.

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    Super Saiyan buster12's Avatar
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    Quote Originally Posted by TheJackHammer View Post
    hey guys i was just wondering if the first 3 exercises could be switched between any compound exercises and the the last one that is done for the "7's" can be any isolation movement?
    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.

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    BACK-Width Emphasis /warm up/neutral grip chins/3xfailure. wide grip pulldowns 3x8-12/barbell rows 3x8-12/hammer strenght rows 3x8-12/FST-7 set machine or cable pullovers 7x8-15

  4. #34
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    Quote Originally Posted by buster12 View Post
    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.
    and the first 3 exercises are compound or can they be what ever you want

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    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( except on arm day where I use the hammer preacher, and cable pushdowns in my first movements.) Just remember, nothing is set in stone.

  6. #36
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    Quote Originally Posted by buster12 View Post
    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( except on arm day where I use the hammer preacher, and cable pushdowns in my first movements.) Just remember, nothing is set in stone.
    sounds good, thanks. just making sure i understood it correctly. looks like i have been doing it right so far. i just want to know what i can do to change things up like the exercises .

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    Quote Originally Posted by TheJackHammer View Post
    sounds good, thanks. just making sure i understood it correctly. looks like i have been doing it right so far. i just want to know what i can do to change things up like the exercises .
    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 stronger at that exercise while maintaining the 8-12reps.

  8. #38
    GYM RAT txmuscle's Avatar
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    Quote Originally Posted by buster12 View Post
    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 stronger at that exercise while maintaining the 8-12reps.
    I keep the 7s the same for the most part. Except for arms, i hit them twice a week so the day i do chest/tris i do rope pushdown with the rope and the other day i do bis/tris i do skullcrushers. Just keeps the muscle guessing.

  9. #39
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    perfect thanks guys. you guys answered all my questions. hope to report back some good results

  10. #40
    GYM RAT GordonBombay's Avatar
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    What kind of weight are you using compared to normal on the 7 set?
    Last edited by GordonBombay; 02-19-2009 at 04:56 PM.

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    Quote Originally Posted by GordonBombay View Post
    What are your typical bicep workouts like on FST-7. The website doesn't list any. Also I can't do barbell work because ive broken my right arm twice and the forearm is shorter. It puts weird stress on my Rt shoulder. Any suggestions?? I'm looking at you Buster.

    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 barbell, or dumbell.)
    c) concentration curls( or some type of peak movement)
    7) Some form of cable curls
    * this is assuming you cant use a barbell. If you can, I would definatly include it.

    *ADvance 7 user can use EZ bar curls for his 7 sets.

    Here was my bicep workout yesterday:
    a) Barbell curls 85lbs 3x10-12, 100lbs rest-pause 4-4-3
    b) Dumbell curls 40lbs 3x8-10
    c) Hammer strength preacher curls 2x8-12
    7)cable curls 7x 10-12

    Bombay, not sure this helps. If your still unclear ask me now.

  12. #42
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    Quote Originally Posted by GordonBombay View Post
    What kind of weight are you using compared to normal on the 7 set?
    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 should be very hard to get through... noone said it would be easy.. lol

  13. #43
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    Quote Originally Posted by GordonBombay View Post
    What kind of weight are you using compared to normal on the 7 set?
    ok try alternating db curls,3x8-12/doing unilateral movments only until the fst-7 set. unilaterals hummer's3x8-12/3 flat side of the preacher curl's 3x8-12/one arm cable curl's 3x8-12/fst-7 set machine preacher or cable curl ez bar attachment.7x10-12

  14. #44
    BARBARIAN BROTHER indianamonster1986's Avatar
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    I was a skeptic of this, but I have given it a shot this past two weeks and I honestly believe my arms look bigger while I'm dieting.

  15. #45
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    Quote Originally Posted by indianamonster1986 View Post
    I was a skeptic of this, but I have given it a shot this past two weeks and I honestly believe my arms look bigger while I'm dieting.
    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, he's experimenting with what i'm doing.

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