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Thread: Fst-7

  1. #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.

  2. #107
    PENCILNECK
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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

  3. #108
    OLYMPIAN Wheels's Avatar
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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.

  4. #109
    NOVICE MuscleAddict83'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...
    I love dumbbell laterals for sevens! I'm definitely not the only one on the site using them either.

  5. #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!

  6. #111
    GYM RAT BLUEBARON75's Avatar
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    have you guys tried the 5/5 system? just to put on some size?

  7. #112
    DICKHEAD Bacon Boy's Avatar
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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!

  8. #113
    DICKHEAD Bacon Boy's Avatar
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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

  9. #114
    DICKHEAD Bacon Boy's Avatar
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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?

  10. #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...

  11. #116
    DICKHEAD Bacon Boy's Avatar
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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....

  12. #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.

  13. #118
    DICKHEAD Bacon Boy's Avatar
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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!

  14. #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!

  15. #120
    DICKHEAD Bacon Boy's Avatar
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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!

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