I know people who do this , but usually it's a leg day and then they hit a specific part of legs on a second day that they are trying to bring up. It would be kind of hard to completely split everything up with squats in the mix since it it's everything imo.
MESO-Rx
Anabolic Steroids
FST-7
- Thread starter Ozzy619
- Start date
I know people who do this , but usually it's a leg day and then they hit a specific part of legs on a second day that they are trying to bring up. It would be kind of hard to completely split everything up with squats in the mix since it it's everything imo.
I absolutely love IF when cutting.. But find it very very difficult to fit it all in when bulking. I haven't cut non IF for a long time, but at least know I shred fat very quickly when doing it and a small deficit. I like the hungry feeling during the morning, it's as if you can "feel"'the fat melting off lol and is somehow motivating. Plus lots of coffee and disturbing mounts of water make it pretty bearable.
ChuckSipes
New Member
have you done IF while running gear?
Ozzy619
New Member
Im back up to 6 days a week hitting each group once a week; chest, back and rear delts, legs, arms, shoulders and save saturday for deadlifts. Still start off with my heavy compounds then to the lighter isolations to kill that pump. Iike the idea of hitting everything twice, that could be a nice transition into another program in a few more weeks.
Yep, just enhances it. Now if any certain compound makes your hunger off the charts, I could see that being an issue.. Otherwise I say they go great together.
ChuckSipes
New Member
how do you find training fasted??
I hit the gym in the late afternoon and was doing a 12-8 or 1-9 window, so I can't comment.
I personally like training fasted I feel like my lifts end up better. I also work 2nd shift form 3 to 11 so I don't fall asleep till least 1230 1 am and then wake up at 730 and be at gym by 830 so it's hard to slam a ton of food then hit the gym, I still do it but when I go into a cut, I will fast before gym then slam as soon as I get home before I take my nap before work. That's just my personal preference though.
Klokov trains fasted and look where he got, doesn't mean it's gonna work for everyone. Personally my workouts except for going for maxes are usually the same on low/high carb but I have never really worked out completely fasted
I've been doing if nonstop for years now. The single best weight management tool I've found. Lately I've been having a shake in the morning after either my workout or cardio so not technically if anymore but I haven't really noticed a difference from doing this... Still starving at noon!
bigdeee973
Member
I do not understand the concept of this type of training at all..I'm completely lost. Can someone take break this down for me ? The OP did really well but I can't seem to wrap my head around it
FuriousWO
New Member
Read the info from the link in post #1 from Ozzy.
As a "young grasshopper" I could take (endure) the challenge of a 7 sets of 7 routine. Really helps to have a partner to both spot and push you. I would train each body part twice a week with no more than 3 different movements each time. IMO, if you are truly pushing yourself you won't be able to handle more than 21 sets on one body part (regardless of switching motions) OR you will and quickly find yourself overtraining and gains will stop. Muscle groups like calves and forearms don't allow for as much creativity as other areas such as chest and legs.
My workouts were intense and I didn't dick around in between sets or exercises. Based on my experience, a 7 X 7 workout day has a little cardio feel to it. It feels different than a 3/4 X 8/12 or the classic Strength/Mass 4 X 5 theory. For me 7 X 7 brought muscle definition and strength to the table. My weight gains, which were admittedly not a lot, were all lean. I really had to work at consuming enough protein on this routine.
Side note: I hadn't come to the dark side of AAS back then.
My workouts were intense and I didn't dick around in between sets or exercises. Based on my experience, a 7 X 7 workout day has a little cardio feel to it. It feels different than a 3/4 X 8/12 or the classic Strength/Mass 4 X 5 theory. For me 7 X 7 brought muscle definition and strength to the table. My weight gains, which were admittedly not a lot, were all lean. I really had to work at consuming enough protein on this routine.
Side note: I hadn't come to the dark side of AAS back then.
Ozzy619
New Member
This is a bodybuilding routine that will make you cry. Youre combining strength training with a pump at the end of a specific muscle group. Strength in the beginning and pumping your muscle at the end. Think of a balloon for the pump, you fill it with air and slowly let some out, then you fill it with even more air and so on and so on. Heres a chest/tricep example:
heavy bench 3 sets of 8 to 12 reps (you can do a normal 60 to 90 sec rest between sets)
Incline 3x8-12
Decline 3x8-12
Cable flys 7x12 (30 to 45 secs between sets, this is where the pump comes in, youre blowing your muscle up like a balloon)
Youre using the max weight you can to hit the 7x12, it should not be easy. You can change the routine with whatever lifts you want. Read the article.
ChuckSipes
New Member
done this for 3 workouts and I've actually been sore every morning which hasn't happened in forever. i know soreness doesn't mean muscle growth but mentally it helps for me
D-Ballin
New Member
Ok guys, I became intrigued with this via odie and Brutus/jbz logs. Have been running this the past three weeks naturally, ending a cut utilizing intermittent fasting and a heavy deficit, with a weekly refeed and rest day. Six day split, chest, back, abs/calves (kind of a resting bonus day for me), shoulders, legs, arms. Fst-7 being utilized on arms and chest, and bouncing back and forth between fst-7 and gvt on traps and calves (still not settled). Will be continuing this program into my upcoming cycle.
Fucking ouch! I have not been this sore in a while. Had been having trouble with a plateau until now, weight loss had slowed and was looking flat and shitty. Went up a few hundred calories to accommodate the increase in work load and intensity of this routine.
Scale weight loss has stopped as of now, but have dropped a pants size in three weeks. The physique improvements are impressive with this protocol. Arms up a quarter inch or so. I also have both heads of my bicep showing after three weeks doing this. That's a pretty big milestone for my fat ass.
I know that I'm not as advanced a lifter as really anyone here, but it's been a few months since I've seen the dual fat loss/lean gain recomp action. Impressed that the program kicked my body back into it, on a deficit.
Only issue I can see for doing this naturally is fatigue build up. I know I'm going to need a deload come next week. I don't think that will be an issue on cycle though.
Thanks for blowing this program up bros! Good shit!
Fucking ouch! I have not been this sore in a while. Had been having trouble with a plateau until now, weight loss had slowed and was looking flat and shitty. Went up a few hundred calories to accommodate the increase in work load and intensity of this routine.
Scale weight loss has stopped as of now, but have dropped a pants size in three weeks. The physique improvements are impressive with this protocol. Arms up a quarter inch or so. I also have both heads of my bicep showing after three weeks doing this. That's a pretty big milestone for my fat ass.
I know that I'm not as advanced a lifter as really anyone here, but it's been a few months since I've seen the dual fat loss/lean gain recomp action. Impressed that the program kicked my body back into it, on a deficit.
Only issue I can see for doing this naturally is fatigue build up. I know I'm going to need a deload come next week. I don't think that will be an issue on cycle though.
Thanks for blowing this program up bros! Good shit!
Started doing this this a few days ago. Today did arms. Alternated between biceps and triceps. Then for the 7 sets I did a super set of cable curls and tricep pushdowns. No rest in between except to move the handle up and down. So 14 sets right in a row. It was torture. But two hours later I still feel so pumped.
TyroneMoreGains
New Member
To Maximize Gains should I do this while butt naked?
Yes and don't forget to post daily video workout logs, thanks bb
Ozzy619
New Member
I logged on to update my progress and you pretty much nailed every point I was going to say. I had an excellent recomp on this program while on cycle, I maintained my weight and went from a 36 to 32 to waist. I lost a shit ton of bf while buidling muscle, got alot of comments and positive feedback at the gym.
On pct Ive lost 5 lbs which isnt bad and some strength which is to be expected. Im about to deload for a few weeks myself and finish my cut to get sub 10% for my next blast.
Overall diet was the for me. Ate healthy as shit, fasted lifting and one day off. I will redo this program next cycle but will change my diet to fit strength goals.
