FST-7 Program

[kcbuilder]

I'm looking into incorporating an FST-7 style into my new program. Is anyone runing either a full FST-7 program or a modified version?

Im curious as to how well this type of training is during cycle. I like the idea but do you get any more of a pump than simply running drop sets?

I know several pros are incorporating FST-7 styles to bring up lagging or difficult muscles and are reportedly seeing rusults.

I'd be interested to here what you guys think and to look at your program as I put mine together.

 

[kcbuilder]

UMMM, Nobody?

 

[HeavyHitter2]

curious myself....

 

[notsobig32]

I do an fst-7 set after my stretching and heavy exercises on biceps/triceps. It works pretty good so far, i have added some size and IMO the quality/shape of the muscles involved has increased dramatically.

 

[Creation]

what exactly is FST-7?

 

[kcbuilder]

IMO the quality/shape of the muscles involved has increased dramatically.

How does the pump compare to simply running drop sets?

with what movements are you runing fst sets?

 

[kcbuilder]

what exactly is FST-7?

Fascia Stretch Training (FST) the 7 represents 7 sets.

It incorporates stretching and performing mevements designed to generate insane pumps that allow the muscle fascia to stretch, thus allowing for more fullness and size.

google it for more info.

 

[kcbuilder]

http://www.youtube.com/watch?v=aujvRfVeQ0k

That s a link to the new FST-7 DVD Trailer featuring Hany Rambod (FST-7 Creator) Jay Cutler (IFBB Pro) and Phil Heath (IFBB Pro)

Hope this helps to explain what I'm talking about.

 

[notsobig32]

How does the pump compare to simply running drop sets?

with what movements are you runing fst sets?

i am running it with machine preacher curls for biceps. I pick a weight that i can do for probably 20-25 reps normally. I do the first set, take about 10 deep breaths and constantly sip water. Then i wash rinse and repeat through all 7 set. By the time i get to the 7th i can barely bring my arms all the way up(they are not that huge by any means) they are so pumped it is actually painful.

For triceps i am doing the same thing with rope pushdowns. I try to keep the tempo steady but not fast. Like i said i read about b-boy, shelby and a few others doing it a few months ago and it has made a difference for me.

 

[garcia]

My question is what exercises to use for the 7 sets in a back workout. Cable rows?

 

[kcbuilder]

My question is what exercises to use for the 7 sets in a back workout. Cable rows?

There's a lot of muscles in your back bro. I would pick movements that isolate as much as possible.

You're still traing the muscles with other compound movements with heavy weight prior to your FST-7 set.

 

[garcia]

There's a lot of muscles in your back bro. I would pick movements that isolate as much as possible.

You're still traing the muscles with other compound movements with heavy weight prior to your FST-7 set.

Yeah. But I wonder what movement to use at the end of a back workout. See what I'm asking?

 

[db006]

Yeah. But I wonder what movement to use at the end of a back workout. See what I'm asking?

do you need to be spoon fed too? there is plenty of information available. see what im saying? cable pullovers are for back width...

 

[kcbuilder]

do you need to be spoon fed too? there is plenty of information available. see what im saying? cable pullovers are for back width...

Thank you

But again it depends on what your specific focus point is in relation to the back. I'd go to the gym and look on the walls they will have posters depicting various excercises and tell you what muscle groups they work or what muscles they isolate. Pick one. Flip a coin if you cant decide.

 

[garcia]

thanks. just looking for suggestions

 

[kcbuilder]

thanks. just looking for suggestions

Well, maybe start by telling us what you want to work on on your back. Wider Thicker, V, What?

You know give us a starting point.

 

[db006]

Thank you

But again it depends on what your specific focus point is in relation to the back. I'd go to the gym and look on the walls they will have posters depicting various excercises and tell you what muscle groups they work or what muscles they isolate. Pick one. Flip a coin if you cant decide.

actually there are recommended exercises for the 7 sets...

 

[blindelephant]

Check out

http://www.fst-7.com

 

[BigCanuck]

My question is what exercises to use for the 7 sets in a back workout. Cable rows?

Pullovers are recommended

 

[engbulldog]

ok this may be dumb question but if per say to do fst-7 for bi's i would do a normal workout and on the last exercise say preacher i start the 7 sets??? and how many reps and i did go to fst-7.com and if you pay $700 you will get a workout so would you guys please help a poor guy out?