Once per week was good for me, twice a week was overkill
MESO-Rx
Anabolic Steroids
FST 7 Training
- Thread starter Leancuisine
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Dude, I was laughing at the title, too... Then after seeing your post it was just perfect.
I'll get you there in 7.5 weeks! Lemme know if you'd rather Paypal me or Bitcoin.
Leancuisine
New Member
For those of you that haven't actually tried this, and are having a laugh at it, give it a try. It's kicking my ass. Haven't been this sore in a long time.
Switcher
Member
Its a gimmick just like any other shocking method. The old Weider shocking principles come to mind. Use it as yet another shocking tool, just don't think it is the end all to end all.
Leancuisine
New Member
Have you ever tried it? I've been sore as hell all week.
I just wanted to try a new workout routine lol. Funny thing is, all the people who haven't tried it are saying how useless it is, but the two people that have used it say it's good.
Leancuisine
New Member
Shit seems to be working for me.
I'm beat to hell. Sore everywhere. Taking measurements tomorrow morning and then starting the log on Monday.
Good back pic bro
Switcher
Member
I have tried it and its ok. It is another tool. Do a search on Weider shocking principles. This is just another example of a way to shock your body.
Frankly, I did get a nice pump from doing this FST7 thing but as far as not being able to keep up or being extremely sore...
Well, if you are not training hard enough before you try something like that, yeah, but then again, trying to do a workout like some of us do here, on a regular basis and without the shocking principle in play, would have the same effect.
Leancuisine
New Member
I'm going to go ahead and assume you haven't seen pictures of me, or read any of my logs I have on here.
Maybe you half assed it when you did the program, but the weights I'm pushing and the way I'm failing, then repping out 3-4 more partial reps have been killing me.
So yeah, if you half ass the program it won't do much. Then again, if you tried to follow through a workout with me I think it would have a superior effect to whatever you've been doing.
JC456
New Member
I'm not dogging the program bro! Just having my funnies.
It looks like a basic brosplit with intensifiers. That works!
It looks like a basic brosplit with intensifiers. That works!
Leancuisine
New Member
Thanks brother. I have width, but I've never been able to grow the thickness of my lower traps and all those other muscles in the mid back area. Got my Bent over Row to 405 and Rack Pull to 585 for 4-5 reps but it just never seemed to help thicken things up.
I saw your thread on your achievement with 19" arms. Damn good job man. Pretty lean too.
Leancuisine
New Member
Your comment did make me laugh my ass off. Yeah it's a bro split. Usually what I end up following. I usually split up leg days into a quad and hip flexors day and then a Hamstring and glute day. Otherwise I get beat. Can't push myself like I could a few years ago, hell even last year.
tenpoundsleft
Member
Which sleeves did you get?
I'm contemplating that too, age is not working in my favor here.
Leancuisine
New Member
Just mava. I know a lot of guys here like the rogue or FTS ones. I'm not benching 400 some pounds, rarely go over 315 and have made the switch to DB recently.
Just want something to keep things compressed. Seems to work fine..... now I just need my shoulders to be pain free!
Alleviate one issue and another pops up...
Don’t quote me on this, but I thought I read that Brutus and Johnny B used FST 7 in one of their logs? I’ll have to go try and find it this coming week. Again, my brain is fried right now from the sun.
Switcher
Member
Sorry you are getting upset or taking it personally. FST7 is just another way to give the body something a bit different. They are all good tools but are just tools. If you are working out that hard and not getting as sore as from this program, stop and analyze it. Frankly, I am at the verge of 50, haven't used in 30 years, and still get sore from most of my workouts.
tenpoundsleft
Member
Didn't want to sign up, found this :
http://muscleandbrawn.com/category/mab-workouts-1/muscle-building-workouts/
FST-7 Five Day Training Split By Hany Rambod
May 26,2011 / By http://muscleandbrawn.com/author/robot/ / 7 Comments
FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.
FST-7 Five Day Training Split by Hany Rambod
FST-7 for large bodyparts. Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.
Beginners & Intermediates: Perform no more than two FST-7 exercises per week.
Day 1 – Abs & Chest
* Start with an incline movement, as the upper chest is a weak area for most.
Day 2 – Calves, Quads and Hamstrings
* Pre-exhaust your quads with leg extensions.
Day 3 – Abs and Back
* Deadlifts are performed late in the workout so they don’t tax you too much early on.
Day 5 – Abs, Shoulders and Traps
* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)
Day 6 – Calves, Triceps and Biceps
http://muscleandbrawn.com/category/mab-workouts-1/muscle-building-workouts/
FST-7 Five Day Training Split By Hany Rambod
May 26,2011 / By http://muscleandbrawn.com/author/robot/ / 7 Comments
FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.
FST-7 Five Day Training Split by Hany Rambod
- Day 1 – Abs and Chest
- Day 2 – Calves, Quads and Hamstrings
- Day 3 – Abs and Back
- Day 4 – OFF
- Day 5 – Abs, Shoulders and Traps
- Day 6 – Calves, Triceps and Biceps
- Day 7 – OFF
FST-7 for large bodyparts. Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.
Beginners & Intermediates: Perform no more than two FST-7 exercises per week.
Day 1 – Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Exercise Ball Crunches – 4 sets x 30 reps
- Crunches – 4 sets x 30 reps
- Incline Dumbbell Presses – 4 sets x 8-10 reps
- Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
- Hammer Strength Incline Presses – 3 sets x 8-10 reps
- Hammer Strength Flat Presses – 3 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps
* Start with an incline movement, as the upper chest is a weak area for most.
Day 2 – Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Seated Calf Raises FST-7 – 7 sets x 20-30 reps
- Leg Extensions – 3 sets x 8-10 reps
- Squats – 3 sets x 8-10 reps
- Hack Squats – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Lying Leg Curls – 3 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Seated Leg Curls FST-7 – 7 sets x 8-10 reps
* Pre-exhaust your quads with leg extensions.
Day 3 – Abs and Back
- Reverse Crunches – 4 sets x 30 reps
- Roman Chair Crunches – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- T-Bar Rows – 3 sets x 8-10 reps
- Reverse Grip Barbell Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps
* Deadlifts are performed late in the workout so they don’t tax you too much early on.
Day 5 – Abs, Shoulders and Traps
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Reverse Crunches – 4 sets x 30 reps
- Dumbbell Presses – 4 sets x 8-10 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Barbell Shrugs – 4 sets x 8-10 reps
- Dumbbell Shrugs – 4 sets x 8-10 reps
- Reverse Pec Decks FST-7 – 7 sets x 8-10 reps
* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)
Day 6 – Calves, Triceps and Biceps
- Seated Calf Raises – 4 sets x 20-30 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Lying Extensions – 3 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- High Cable Curls – 3 sets x 8-10 reps
Soreness is not an indicator of the effectiveness of a workout. It simply means you've applied a stress that you're not used to. I can give you two workouts that cause you soreness, one could be a great workou and the other crap. I can give you two workouts that don't cause soreness. One could be good while the other is crap.
