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Anabolic Steroids

FST-7 How Does This Look??

Johnson513

Johnson513

New Member
I started this FST-7 program about 3 weeks ago and its pretty sick. The pump I get, coupled with the energy I exert from the pace, makes this routine one of the best I've ever done... Hands down. I did the GVT routine a few months ago, which I definitely enjoyed, as it added 10-15 lbs to my major lifts. I can see this increasing strength and size but I'm known to overdo workouts and overtrain. I'd stay in the gym for hours if I could.

If anyone out there cares to critique, please feel free. I'm always open to suggestions. My goals are world domination and inner peace but I'd settle for losing some fat and gaining some strength/muscle.... Go figure.

Seriously though, I need to drop about 10-15 lbs before April when I plan to start a cycle. I'd like to hold muscle and strength while I shed my winter coat. I've been taking T3/T4 and soon will give albuterol a shot for the first time. I dunno, what do you guys think?



********Every exercise is 4 sets with weight increasing to do 12/10/8/8 reps unless otherwise noted********

MONDAY
LEGS
Quads
Seated Leg Curl
Squats
Leg Press
Hack Squat (7 sets)
Hams
Ham Lay down
Straight Leg DL
Seated Leg Curl (7 sets)
_________________________________
TUESDAY
CHEST
DB Incline
Flat BB bench
Hammer Strength Incline
Hammer Strength Flat
Crossover (7sets)

CARDIO/ ABS
_________________________________
WEDNESDAY
BACK
Assisted Wide Grip Chin-ups
Lat Pull Down (close grip & wide grip)
Barbell Rows (reverse grip)
Pull down super set
Code: 
https://m.youtube.com/watch?v=2idpviP2Lx4
(3 sets each)
Close Grip Rows (7 sets) Wide Grip Rows (7 sets)

CALVES
Standing Raise
Seated Raise
Leg Press machine calf raise (7 sets)
___________________________________
THURSDAY
SHOULDERS
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raise
Upright Row
Lateral Raise Machine (7 sets)
TRAPS
Barbell Shrugs
Dumbbell Shrugs
Reverse Pec Decks FST-7 – 7 sets x 8-10 reps
_____________________________________
FRIDAY
BIs
Standing Cable Curls
Seated Preacher Curls
Incline DB Curls
Crucifix Curls
EZ Bar Cable Curl (7 sets) or Rope Bi Curls (7 sets)

CARDIO/ ABS
___________________________________
SATURDAY
TRIs
Flat Bench JM Tri Press
Skull crushers
Reverse grip Tri pull down (single arm)
Dips
Rope Pull Down (7 sets)
___________________________________
SUNDAY
CARDIO/ ABS


(Side note: Just wanted to thank JBallzezezz and B79 for their log which inspired me to change up my workouts and shit.)
 
First off, I don't know anything about this FST-7 program you're running so please forgive me if I'm off base here, but something that stands out to me is the order in which squats and bb bench is placed on their respective days.

Is there a reason you're doing leg curls first and before squats?

Is there a reason you're doing DB incline press first and before BB flat bench?

Regardless of the program I was running, I personally would do all my compound lifts first, then accessory and/or supplemental work. IMO, you get so much more return on investment if compounds are given the priority and used as a foundation.
 
insertnamehere said:
First off, I don't know anything about this FST-7 program you're running so please forgive me if I'm off base here, but something that stands out to me is the order in which squats and bb bench is placed on their respective days.

Is there a reason you're doing leg curls first and before squats?

Is there a reason you're doing DB incline press first and before BB flat bench?

Regardless of the program I was running, I personally would do all my compound lifts first, then accessory and/or supplemental work. IMO, you get so much more return on investment if compounds are given the priority and used as a foundation.
Click to expand...
What's up brother, thanks for the response...

YES, I totally agree with you and that is the way I've always done my workouts as long as I can remember.

I just found a few different FST-7 programs and for some reason the majority of them had leg ext before squats and incline before flat bench. I recall one website saying to do incline before flat because most people concentrate on mid pec first and not the upper pec so there is more to gain doing it this way. (Paraphrased)

The order I do the lifts in, and some of the exercises, are out of my comfort zone for sure... Just not used to it, which isn't necessarily a bad thing I guess.

There is definitely a difference in the amount of weight I put up for flat bench and squats when I do the incline or leg ext. first...

Do you think I should swap back?

Also, anyone have any thoughts on combining arms into one day and therefore having an extra day of lifts... I'm not sure what it's technically called but instead of starting again every 7 days, I'd start again every 6 days...
 
If I was you, I would swap.

If you still want to focus your energy on incline bench, I suggest doing BB incline instead of DB, followed by DB flat bench. Additionally, if you have access to a both an adjustable bench and a power rack, I would wheel that bench in the rack and set the angle somewhere in between flat and the typical incline to do the BB incline.

Doing BB incline, setting the bench at say 15 degrees instead of say 30, will have better activation on the high and mid chest simultaneously with the benefit of using a BB, allowing for more weight to be used in a progression model of your choosing.
 
Johnson513 said:
What's up brother, thanks for the response...

YES, I totally agree with you and that is the way I've always done my workouts as long as I can remember.

I just found a few different FST-7 programs and for some reason the majority of them had leg ext before squats and incline before flat bench. I recall one website saying to do incline before flat because most people concentrate on mid pec first and not the upper pec so there is more to gain doing it this way. (Paraphrased)

The order I do the lifts in, and some of the exercises, are out of my comfort zone for sure... Just not used to it, which isn't necessarily a bad thing I guess.

There is definitely a difference in the amount of weight I put up for flat bench and squats when I do the incline or leg ext. first...

Do you think I should swap back?

Also, anyone have any thoughts on combining arms into one day and therefore having an extra day of lifts... I'm not sure what it's technically called but instead of starting again every 7 days, I'd start again every 6 days...
Click to expand...

I think you should revert back to doing compound lifts before accessory or isolation lifts yes. That pre-exhaustion crap is just that....crap.
 
@Johnson513 I agree with insert's advice from above, switch to barbell incline instead of dumbbell if you are using incline bench as your main lift for chest.

Incline Dumbbell Bench is an excellent lift because it allows you to make use of a greater stretch reflex but it becomes very impractical once you get really strong at the movement.

Getting the dumbbells in place each time is going to become a pain in the ass eventually especially if you are training with fairly high poundage's or a high number of sets.

Because of that, I would also recommend you switch to Barbell Incline.

Reducing the angle of the incline is also an excellent idea. If you don't have adjustable benches for incline barbell at your gym you can just arch your back on the pad to reduce the angle. I do this and haven't had any issues.

A separate day for biceps and triceps would probably put me to sleep from boredom.

I'm personally not a huge fan of how most bodybuilding routines are put together and honestly don't see the benefit of doing things the way that is common in a lot of bodybuilding routines, even if your goals are bodybuilding centric. Some of these things that I notice present in this routine based on what you have outlined is the low frequency, excessive variety / exercise selection, and pre exhaustion stuff.
 
insertnamehere said:
If I was you, I would swap.

If you still want to focus your energy on incline bench, I suggest doing BB incline instead of DB, followed by DB flat bench. Additionally, if you have access to a both an adjustable bench and a power rack, I would wheel that bench in the rack and set the angle somewhere in between flat and the typical incline to do the BB incline.

Doing BB incline, setting the bench at say 15 degrees instead of say 30, will have better activation on the high and mid chest simultaneously with the benefit of using a BB, allowing for more weight to be used in a progression model of your choosing.
Click to expand...

Excellent.... I will do that then.
For a few weeks just to switch it up a bit I'll do BB incline and tweak the incline a few different spots, then go into DB flat bench. After a month I'll go back to flat bench bb followed by incline as I usually did...

I definitely enjoy busting out squats to start so you don't have to twist my arm on that one.
Side note: The one thing I did like about leg extensions first, that I noticed, was I didn't have to warm up as much. I long for the days I could just jump right into the squat rack after a 3 minute stretch and break out a solid set... Now it takes me about 12-15 minutes before I even do a warmup set.
 
weighted chinup said:
@Johnson513 I agree with insert's advice from above, switch to barbell incline instead of dumbbell if you are using incline bench as your main lift for chest.

Incline Dumbbell Bench is an excellent lift because it allows you to make use of a greater stretch reflex but it becomes very impractical once you get really strong at the movement.

Getting the dumbbells in place each time is going to become a pain in the ass eventually especially if you are training with fairly high poundage's or a high number of sets.

Because of that, I would also recommend you switch to Barbell Incline.

Reducing the angle of the incline is also an excellent idea. If you don't have adjustable benches for incline barbell at your gym you can just arch your back on the pad to reduce the angle. I do this and haven't had any issues.

A separate day for biceps and triceps would probably put me to sleep from boredom.

I'm personally not a huge fan of how most bodybuilding routines are put together and honestly don't see the benefit of doing things the way that is common in a lot of bodybuilding routines, even if your goals are bodybuilding centric. Some of these things that I notice present in this routine based on what you have outlined is the low frequency, excessive variety / exercise selection, and pre exhaustion stuff.
Click to expand...
Thanks WC

Yes, I'm going to make the switch.
I usually do flat bench BB followed by
incline DB but I just wanted to tweak it a bit to see if there was a difference. On paper, I like the option that INH and you are talking about. I'll put it into action next chest day. I never thought about a different degree of incline... Good stuff.

I hear what your saying about the DBs on incline.... My last set I normally use the 90s and I feel like I can get 1 more rep if someone would just hand them to me. That ain't gonna happen though...It's a bitch getting them up.
 
Subbed, I am interest in this one.
FWIW I do leg curls prior to squats sort of as my warm up,
these wheels are getting old and my warm ups more important.
 
Stick to the heavy compounds while trying to shed the fat..don't know the science behind it but see a lot of guys do this..use the volume type routines your next cycle.How is that t3,t4 working for you?I've never used those.
 
dnoyez said:
Stick to the heavy compounds while trying to shed the fat..don't know the science behind it but see a lot of guys do this..use the volume type routines your next cycle.How is that t3,t4 working for you?I've never used those.
Click to expand...
Wud up D...
Yeah man, the T3/T4 is legit... I had straight T3 for about a month and now T3/T4.
It's not a miracle pill, like I imagined, but with good cardio it definitely makes a difference. I thought I'd have more of a weight loss but maybe my expectations were too high. I lost 10 lbs in 5 weeks, so I guess not bad...
I had headaches the first few days on the T3 but when I split the dose up throughout the day, they subsided. I guess the body turns T4 into T3. I don't necessarily know the advantages, if any, between T3 and T3T4.
 
Johnson513 said:
Thanks Doc,
At this moment, I would like to drop 15-20 lbs of fat while holding onto as much strength and muscle as possible annnnnnd do it in 8 weeks... Do you need to know more?
Click to expand...

No that's perfect. I believe you said you're off any AAS at the moment? If that's the case I would really think about the T3. It will definitely help in fat loss but will also lead to muscle loss which I think being off cycle and cutting (stressful on it's own) will only exacerbate. I don't think the benefits in your current situation warrant the consequences but ultimately it's up to you to decide.

If you stick to this workout program I would always place compound lifts before the accessory, isolation, and auxiliary lifts. These are the fundamentals of any effective program. You should be fresh when you perform them not only to get their full benefit by lifting heavy with high intensity but because they're also more technically demanding than the other lifts (think a correctly performed squat vs lying leg curl). Also, I would consider reversing the rep scheme from 12/10/8/8 to 8/8/10/12.

If you are open to more significant changes here are a few other things I'd think about. Realize that these changes would basically mean you'd be doing something other than this particular program though.

gear allows you to train with more volume for the most part. You're cutting also which is a particularly stressful time for the body. This is a program with lots of volume but relatively low intensity. Volume is your enemy when cutting naturally. Intensity is much more important towards muscle retention than volume for a natty. You're not on gear at the moment so optimally I'd choose a lifting program that had high intensity and low volume.

Instead of a light weight 12rep squat set go for a heavy double at 90% 1RM. Do that for a few sets across. Maybe work up to a couple heavy triples and then do a higher volume back off set for 8-12reps. Do a 5x5 scheme for the main lifts like squats, deads, press, and bench. Do the 5x5 with weights > 80% of your 5RM. Look up Prilepin's chart and it'll teach you how to calculate reps and sets needed for any given percentage of your 1RM.

The program you laid out seems to have a lot of volume but towards the end of the workout you will begin to get fatigued. On some days you're doing 7-8 different lifts and 4 sets of each. That's up to 32 sets while you're cutting. By set 30 how much intensity will you be putting into each rep? Not the RPE scale (rating of perceived exertion) but the % of 1RM scale? I would reduce the exercise selection a bit and also the amount of days you lift.

Maybe 3-4 days instead. Each day centered around a big compound lift or something like push/pull, upper/lower etc. Your first lift if the day would be a big compound lift done with high intensity low volume. Now depending on your ultimate goal, BB/aesthetic vs PL/strength, I'd suggest maybe 2-4 other lifts. If PL is the goal, find lifts that address your weak spots. If BB, target smaller muscles with isolations and high reps.

I believe "less is more" when it comes to cutting. If you want to go high volume it's beat suited if eating at maintenance or surplus. When cutting I prefer to get in, lift some heavy shit, and get out not spending too much time in their. You're not looking to build muscle when you're cutting and eating enough protein and lifting with more intensity is the best approach to preserving existing muscle mass.

My thoughts jump around a bit here so I hope it makes sense.
 
I also don't mean to sound like an alarmist. I'm not saying the program you picked will make you small or weak or that it's absolutely horrible. The differences to be honest aren't going to be huge.
 
Docd187123 said:
No that's perfect. I believe you said you're off any AAS at the moment? If that's the case I would really think about the T3. It will definitely help in fat loss but will also lead to muscle loss which I think being off cycle and cutting (stressful on it's own) will only exacerbate. I don't think the benefits in your current situation warrant the consequences but ultimately it's up to you to decide.

If you stick to this workout program I would always place compound lifts before the accessory, isolation, and auxiliary lifts. These are the fundamentals of any effective program. You should be fresh when you perform them not only to get their full benefit by lifting heavy with high intensity but because they're also more technically demanding than the other lifts (think a correctly performed squat vs lying leg curl). Also, I would consider reversing the rep scheme from 12/10/8/8 to 8/8/10/12.

If you are open to more significant changes here are a few other things I'd think about. Realize that these changes would basically mean you'd be doing something other than this particular program though.

gear allows you to train with more volume for the most part. You're cutting also which is a particularly stressful time for the body. This is a program with lots of volume but relatively low intensity. Volume is your enemy when cutting naturally. Intensity is much more important towards muscle retention than volume for a natty. You're not on gear at the moment so optimally I'd choose a lifting program that had high intensity and low volume.

Instead of a light weight 12rep squat set go for a heavy double at 90% 1RM. Do that for a few sets across. Maybe work up to a couple heavy triples and then do a higher volume back off set for 8-12reps. Do a 5x5 scheme for the main lifts like squats, deads, press, and bench. Do the 5x5 with weights > 80% of your 5RM. Look up Prilepin's chart and it'll teach you how to calculate reps and sets needed for any given percentage of your 1RM.

The program you laid out seems to have a lot of volume but towards the end of the workout you will begin to get fatigued. On some days you're doing 7-8 different lifts and 4 sets of each. That's up to 32 sets while you're cutting. By set 30 how much intensity will you be putting into each rep? Not the RPE scale (rating of perceived exertion) but the % of 1RM scale? I would reduce the exercise selection a bit and also the amount of days you lift.

Maybe 3-4 days instead. Each day centered around a big compound lift or something like push/pull, upper/lower etc. Your first lift if the day would be a big compound lift done with high intensity low volume. Now depending on your ultimate goal, BB/aesthetic vs PL/strength, I'd suggest maybe 2-4 other lifts. If PL is the goal, find lifts that address your weak spots. If BB, target smaller muscles with isolations and high reps.

I believe "less is more" when it comes to cutting. If you want to go high volume it's beat suited if eating at maintenance or surplus. When cutting I prefer to get in, lift some heavy shit, and get out not spending too much time in their. You're not looking to build muscle when you're cutting and eating enough protein and lifting with more intensity is the best approach to preserving existing muscle mass.

My thoughts jump around a bit here so I hope it makes sense.
Click to expand...


you pretty much nailed it.
 
Ripped,rugged and dense 2.0 ..Google that one.Me and a workout partner when I was down south ran this 2 years ago on a calorie deficit with success -we were not natty but it was designed for the natty in mind.
 
I did FST-7 the last 8 wks before a competition, and man let me tell you I was a lot more pumped and volumized come showtime!!!! I think it's a good routine you have posted
 
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