Fst-7

[Wheels]

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.

[Nelford]

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...

[buster12]

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

[hilly]

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

[Wheels]

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.

[buster12]

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.

[Wheels]

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.

[txmuscle]

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.

[Wheels]

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.

[buster12]

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!

[v1hyp]

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!

[luke_b21]

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.

[red barraca]

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

[Frosty]

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.

[bgoo101]

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