FST 7 Training

[Leancuisine]

FST-7 Big And Ripped: 8 Weeks To An Olympia-Winning Physique

Been looking for some type of new training to try out. I was sick for damn near 3 weeks last month and lost about 15lbs and a whole lotta strength. Strength is finally getting back to a not-so-pitiful level, and my weight is still around 230ish (was 240 before I was sick).
I tried one of these FST 7 workouts today for chest. I did a few pressing movements, some flyes, then I did 7 sets of 12 reps of high Cable Fly straight into 12 reps of decline Cable Press, then I walked over to the nearest bench and did push ups with my feet elevated. Was pretty good, burnt like crazy, and I did some flexing in between sets... not major douche bag posing in the mirror, just squeezed my tits as hard as I could to keep blood flowing in there.

Has anyone else tried FST 7 training? Jeremy Buendia is the guy I saw doing it, being trained by Hany Rambod. I will be starting this program next Sunday, so that way I can follow the exact 8 weeks of it and see what kind of progress I can make. I will take pics and measurements Sunday morning. Maybe update this thing with every workout just to track progress.

 

[franchise24]

FST-7 Big And Ripped: 8 Weeks To An Olympia-Winning Physique

Been looking for some type of new training to try out. I was sick for damn near 3 weeks last month and lost about 15lbs and a whole lotta strength. Strength is finally getting back to a not-so-pitiful level, and my weight is still around 230ish (was 240 before I was sick).
I tried one of these FST 7 workouts today for chest. I did a few pressing movements, some flyes, then I did 7 sets of 12 reps of high Cable Fly straight into 12 reps of decline Cable Press, then I walked over to the nearest bench and did push ups with my feet elevated. Was pretty good, burnt like crazy, and I did some flexing in between sets... not major douche bag posing in the mirror, just squeezed my tits as hard as I could to keep blood flowing in there.

Has anyone else tried FST 7 training? Jeremy Buendia is the guy I saw doing it, being trained by Hany Rambod. I will be starting this program next Sunday, so that way I can follow the exact 8 weeks of it and see what kind of progress I can make. I will take pics and measurements Sunday morning. Maybe update this thing with every workout just to track progress.

I've never tried it but when I was getting my NASM certification, there was a guy in class with me using it and had great results.

 

[Leancuisine]

I've never tried it but when I was getting my NASM certification, there was a guy in class with me using it and had great results.

I'm going to give it an 8 week run while continuing this NPP. See how things turn out.

 

[JC456]

I think you have to ask yourself if you're ready for the fame and fortune that comes with an Olympia winning physique in just 8 weeks. That would be my primary concern. I'm just not sure I'd be comfortable in growing that fast, and the celebrity that comes with it. Are your family ready for this, your neighbours. It's a big decision I feel, I don't see anyone discussing that side of it so far.

 

[Docd187123]

I think you have to ask yourself if you're ready for the fame and fortune that comes with an Olympia winning physique in just 8 weeks. That would be my primary concern. I'm just not sure I'd be comfortable in growing that fast, and the celebrity that comes with it. Are your family ready for this, your neighbours. It's a big decision I feel, I don't see anyone discussing that side of it so far.

Bwahahahahaha. That was priceless.

 

[Docd187123]

I really think it's a garbage program for the most part.

 

[Leancuisine]

I really think it's a garbage program for the most part.

Hereyyyyyyy come on now. Just because the reps go over 5 doesn't mean it's garbage! I've done 2 of the workouts now, not from the site, but from a video series on YouTube. My tits are sore as hell. Just did back today and I'm already feeling it.

I'm not sure if it's the actual program, or the fact that for the first time in months I'm actually going to the gym with a plan instead of just walking around aimlessly and scoffing at the little twinks that go there. I guess also now that school is back in session all that little high school dweebs aren't there anymore.

 

[Leancuisine]

I think you have to ask yourself if you're ready for the fame and fortune that comes with an Olympia winning physique in just 8 weeks. That would be my primary concern. I'm just not sure I'd be comfortable in growing that fast, and the celebrity that comes with it. Are your family ready for this, your neighbours. It's a big decision I feel, I don't see anyone discussing that side of it so far.

I've sat down with the wife and discussed this thoroughly. I tried to cover all the bases and explain the stressors and turmoil it could bring us, but she just laughed at me and called me a pussy.

 

[Savagesteve]

I really think it's a garbage program for the most part.

I've been doing it about 6 weeks now with good results. I bet it's mostly from just switching up my program but on the fst7 I got is missing some muscle groups. For instance, I added my own exercises for traps and rear delts.

Edit**and forgot to mention my elbows have been fuxking killing me since I started it.

 

[Leancuisine]

I've been doing it about 6 weeks now with good results. I bet it's mostly from just switching up my program but on the fst7 I got is missing some muscle groups. For instance, I added my own exercises for traps and rear delts.

Edit**and forgot to mention my elbows have been fuxking killing me since I started it.

I can attest to that... I never really do arm work for that main reason. My elbows kill me whenever I do Tricep stuff. I bought some sleeves. Hopefully those help a bit.

 

[Savagesteve]

I can attest to that... I never really do arm work for that main reason. My elbows kill me whenever I do Tricep stuff. I bought some sleeves. Hopefully those help a bit.

I usually hit chest/tris one day and then back/bi's a different to take it easy on my elbows but this Monday tri's tuesday bi's and Friday arms has my shit killing me. Even did some graston therapy a few weeks ago with little improvement. Maybe I need a few more session soon to help out but we shall see.

 

[notanothersnake]

I think you will get some benefit from the program but I believe the program itself is made to stretch the fascia once it gets kinda pushed to its limits size wise. Since u just lost a few lbs, id say ur not in the position to get the most out of it. Depending on where u lost the lbs from, some of your muscles probably have a little slack in them from the loss. To get full benefit, u mite try and get back to prior weight and then run the program. Fill up the fascia as u had it before and use the program to stretch the fascia past that point.

Just my 2 cents. And all theory based anyway lol

 

[System7]

I think you have to ask yourself if you're ready for the fame and fortune that comes with an Olympia winning physique in just 8 weeks. That would be my primary concern. I'm just not sure I'd be comfortable in growing that fast, and the celebrity that comes with it. Are your family ready for this, your neighbours. It's a big decision I feel, I don't see anyone discussing that side of it so far.

Underrated post

 

[Docd187123]

I can attest to that... I never really do arm work for that main reason. My elbows kill me whenever I do Tricep stuff. I bought some sleeves. Hopefully those help a bit.

You might benefit from shoulder mobility drills. Also.... Voodoo floss is a lifesaver.

 

[Docd187123]

I've been doing it about 6 weeks now with good results. I bet it's mostly from just switching up my program but on the fst7 I got is missing some muscle groups. For instance, I added my own exercises for traps and rear delts.

Edit**and forgot to mention my elbows have been fuxking killing me since I started it.

When I say garbage program, I don't mean progress can't be made. Truth be told, progress can be made on almost any type of program. It's how fast the progress can be made and how sustainable the program is that matters. The fascia is not the limiting factor in muscle growth. I can't even understand why anyone would think it can be so any program that centers around training the fascia is, well, garbage to me.

I respect the progress that you made and don't wish to minimize your results or how you feel about them. I'm glad you're making progress brother.

 

[Demondosage]

Not going to lie here, I did fst7 back in 2009 while prepping and looked great from it!!! The biggest thing about it is you have to ignore the weight and use what's realistic for those 7 sets with minimal rest. It's all about pump, not how much weight is lifted. I did all my heavier stuff first and used the fst set as a finisher

 

[Savagesteve]

When I say garbage program, I don't mean progress can't be made. Truth be told, progress can be made on almost any type of program. It's how fast the progress can be made and how sustainable the program is that matters. The fascia is not the limiting factor in muscle growth. I can't even understand why anyone would think it can be so any program that centers around training the fascia is, well, garbage to me.

I respect the progress that you made and don't wish to minimize your results or how you feel about them. I'm glad you're making progress brother.

While I'll agree it isn't sustainable, I think it's a good choice to run 8 weeks or so and then switch it up. I will admit though, I feel like I've lost a lot of strength these last several weeks. Gonna run it a couple more weeks and then look for another program to keep my training versatile. Trying to find one that'll help me grow while running primo in the winter

 

[Demondosage]

While I'll agree it isn't sustainable, I think it's a good choice to run 8 weeks or so and then switch it up. I will admit though, I feel like I've lost a lot of strength these last several weeks. Gonna run it a couple more weeks and then look for another program to keep my training versatile. Trying to find one that'll help me grow while running primo in the winter

Here's the thing, it's nothing new. It's just named something. Serge Nubret basically did FST exclusively

 

[Leancuisine]

Not going to lie here, I did fst7 back in 2009 while prepping and looked great from it!!! The biggest thing about it is you have to ignore the weight and use what's realistic for those 7 sets with minimal rest. It's all about pump, not how much weight is lifted. I did all my heavier stuff first and used the fst set as a finisher

Yeah the 7 set exercises are definitely something to gotta knock on he weight down with. I love it, honestly. I have not been sore from workouts in a long time.

 

[Demondosage]

Yeah the 7 set exercises are definitely something to gotta knock on he weight down with. I love it, honestly. I have not been sore from workouts in a long time.

It kept me pretty volumized during my diet