FST-7

[Ozzy619]

I remember Johnson posted a thread about this awhile back but I never did any looking into it. I know a few guys here have done this program with excellent results. From my understanding its a 5 day split where you use heavier weight and finish your routine with a set of 7 with all sets in the 8-12 rep range while trying to maximize pump. Large muscle groups will be worked once a week where stubborn smaller groups can be hit twice a week. Please correct me if Im wrong. I have seen some conflicting info in regards to rest in between sets. Would it be best to do 30-45 secs between isolations and 60-90 secs between compound lifts? Heres a pretty basic routine example I found. Please add any fst7 routines that have worked best for you.

http://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html

 

[Ozzy619]

Did this program for arms today and it kicked my ass. Arms felt like they were going to explode and were extremely tight post wo. Going to continue with this program.

 

[Ngtmarpete]

It's a great program, just be careful of overtraining. I try to keep my set in the 16-22 range and finish off with FST-7. I do alternate this with something similar to Power Bodybuilding with good results.

 

[aesthetix123]

just got home from doing quads FST-7 style and whooley mooother of F**k the pump is ridiculous, im going to be following this style training throughout my 10 week cycle starting soon

tonights quads was
- leg ext 4 x 8-15 (45 sec rest)
- front squats 4 x 8 (45 sec rest)
- leg press 3 x 8-12 (45 sec rest)
- Leg ext 7 x 8-15 (30 sec rest)

not locking out on the squats and leg press keeping tension on at all times and squeezing at top of each leg ext rep.

 

[brutus79]

I remember Johnson posted a thread about this awhile back but I never did any looking into it. I know a few guys here have done this program with excellent results. From my understanding its a 5 day split where you use heavier weight and finish your routine with a set of 7 with all sets in the 8-12 rep range while trying to maximize pump. Large muscle groups will be worked once a week where stubborn smaller groups can be hit twice a week. Please correct me if Im wrong. I have seen some conflicting info in regards to rest in between sets. Would it be best to do 30-45 secs between isolations and 60-90 secs between compound lifts? Heres a pretty basic routine example I found. Please add any fst7 routines that have worked best for you.

In my experience running this program you should be most concerned with rest time in your seven set lifts. My favorite is to start the session with heavy compound lifts at 80-95% of 1rm, 20-30 sets of your 10 rep moves and blast with the seven set at the end. I don't pay attention to rest times until I am trying to stretch muscle fascia with the pump at the end.

 

[brutus79]

I will also say rest is key with this program... if you don't give yourself time to completely heal you are wasting the point of the program. I trained everything twice a week with this program and had minimal results; once a week and strength and size jumped considerably

 

[doubleaa]

Im doing it right now too. I am on pct and still gaining strenght. Size is at a stand still tell my test level gets back up i believe. Very high cals. Very clean diet and rest has made big gains fpr me in only 3 weeks. I only focus on the 30 sec rest at thr 7 set too.

 

[Ozzy619]

In my experience running this program you should be most concerned with rest time in your seven set lifts. My favorite is to start the session with heavy compound lifts at 80-95% of 1rm, 20-30 sets of your 10 rep moves and blast with the seven set at the end. I don't pay attention to rest times until I am trying to stretch muscle fascia with the pump at the end.

Right on, I was concerned with my rest time between my normal working sets, thanks for clearing that up. Starting heavy with compound lifts makes sense with this program and the finish off with the pump is pretty damn killer. A I mistaken when you said 20 to 30 sets? Ive only been doing 3 to 4 working sets but can add volume.

I will also say rest is key with this program... if you don't give yourself time to completely heal you are wasting the point of the program. I trained everything twice a week with this program and had minimal results; once a week and strength and size jumped considerably

I was training everything twice a week the first week but noticed how fatigued I was on the second training day. Im down to a 5 day right now. Ill stick to once a week training with increased volume to maximize efficiency. Thanks for the feedback. Ill check out yours and jbz log to see what your routine was like.

 

[brutus79]

TUESDAY

Flat BB Bench

Paused Decline DB Bench

Incline DB Fly

Incline Cable Fly 7 x 12

Close Grip BB Bench

Seated Cable Pullover

Skull Crushers

Tricep P/D drop set

Rope P/D 7 x 12

WEDNESDAY

Deadlifts

Hack Squats

Leg press drop set

Extensions 7 x 12

Standing Leg Curl

Laying Leg curl 7 x 12

Standing Calf Raises

Seated Calf Raises 7 x 12

SATURDAY

Military Press

Lat Pull Down

Lat Swing Down

Smith Bent Rows

Close grip Seated Rows 7x 12

BB Drop Set Curl

Hammer Curls

Seated Drop set DB

Preacher BB Curl

Cable Curls 7 x 12

SUNDAY

Squats 5 x 5

Lunges

Glute Ham Raises

Weighted Dips

Close Grip Pull Up

Wide Grip Pull Up

Reverse Seated Cable Fly

Bent Fly 7 x 12

Shrugs 45 Plate Fail Set (3)

Arnolds 7 x 12[

 

[brutus79]

3 or four sets of each non 7 set. 4 day split with a whole body day... the rationale is that I want a separate squat day and weighted dip day, plus pull ups need their own day. Tough work at 260+. Jb trains a delt day but I don't isolate delts other than the few things I pepper in on these days.

 

[Mayne]

How do you proceed with next session on FST-7? Add rep or weight? Are you alternating exercises or use the same?

 

[brutus79]

How do you proceed with next session on FST-7? Add rep or weight? Are you alternating exercises or use the same?

We rotate. in 3-4 weeks we raise weight, then in 3-4 weeks we add a set. This shit wears you out- true fst 7 calls for a 21 day rest period every 8 weeks and I don't do it. I take a week every 8 weeks or so. Jb doesnt... but he is a young buck. Listen to your body with this. Some days I skip an exercise, some days I reduce sets. Easy to overtrain with this volume even on cycle.

 

[aesthetix123]

has anyone come across some good fst7 training routines to follow? Ive seen the example on simpyshredded.com and bb.com just curious if any others?

 

[brutus79]

has anyone come across some good fst7 training routines to follow? Ive seen the example on simpyshredded.com and bb.com just curious if any others?

Besides the one a couple posts back?

 

[aesthetix123]

Besides the one a couple posts back?

im just gathering ideas and taking looks at fst-7 routines atm from everywhere, im after a 5-6 day split though

 

[Ozzy619]

Besides the one a couple posts back?

Lol not only did you post a great routine with a great explanation on how to run it, you hit great points on how to maximize the program as well. You answered all the questions I had. Ill put your info to use since youve already done all the foot work and had good results. Thanks for the info and the routine.

 

[brutus79]

im just gathering ideas and taking looks at fst-7 routines atm from everywhere, im after a 5-6 day split though

I just read up on it and used the bodybuilding.com examples to build a program with lifts that I respond well to. This took me almost a year to work up. Play around with it. The basic promise is to tear up muscle groups with heavier working sets and end with a 7 set lift for pump to stretch muscle fascia. Nothing is ever carved in stone- be creative.

 

[brutus79]

Lol not only did you post a great routine with a great explanation on how to run it, you hit great points on how to maximize the program as well. You answered all the questions I had. Ill put your info to use since youve already done all the foot work and had good results. Thanks for the info and the routine.

My pleasure ozzy- hit me up anytime. Let me know what works and doesn't work for you- I am a student of the game like everyone else.

 

[Ozzy619]

My pleasure ozzy- hit me up anytime. Let me know what works and doesn't work for you- I am a student of the game like everyone else.

Thanks, Ill keep bumping this thread with my routine. So far the toughest routine Ive done so far. Heavy weight combined with that pump. Ive been waking up sore lately, been awhile since I felt sore.

 

[brutus79]

Thanks, Ill keep bumping this thread with my routine. So far the toughest routine Ive done so far. Heavy weight combined with that pump. Ive been waking up sore lately, been awhile since I felt sore.

Enjoy- and just because you stop getting sore doesn't mean you have to up weights or reps. Go slow when pumping up the volume on this- hard on the cns. It will be awesome to read the results!