FST-7

[Ozzy619]

I did Brutus' chest and tri routine day, for the most part anyways. Crazy ass pump and I felt like I looked bigger. Really liked lifting heavy with a compound to start and finishing off with a pump, both of best worlds. I think the best explanation Ive read is to think of your muscle like a ballon with a small leak. You build up your sets and volumize your muscles gradually till the end, thats when you pump them up to full capacity. From my understanding the timing between the 7 sets is crucial for this reason.

 

[deepsouthiron]

I've been using FST7 for the past 3 weeks and have liked it so far. @brutus79 did you always do all one muscle group before hitting the next including your set of 7s.

Example

All of your quad work including your pump sets before doing any hamstring work?

 

[element00]

Thanks guys for this thread. I'm close to moving on from the home set up to spend some time in a gym. Looking forward to having a broader range of exercises to mix it up and I thought of giving the fst7 a go. Thinking that some new movements, coupled with this intensity would be good for some growth. Will definitely be following how it is going for others

 

[Bubba8]

The fst7 has been by far the best workouts I have done. I'm no expert lifter or anything but I'm shedding weight and I think looking better. Only thing I'm having trouble figuring out so far is the rest periods. If I only rest 45 seconds in between sets I fatigue and fall off bad. But it seems I'm getting better as my body adjust to the short rest period. Anyways nice post guys and good luck to you all.

 

[Ozzy619]

The fst7 has been by far the best workouts I have done. I'm no expert lifter or anything but I'm shedding weight and I think looking better. Only thing I'm having trouble figuring out so far is the rest periods. If I only rest 45 seconds in between sets I fatigue and fall off bad. But it seems I'm getting better as my body adjust to the short rest period. Anyways nice post guys and good luck to you all.

The 30 to 45 seconds is only for the 7 sets at the end for the pump. I do my heavy sets with about 60 to 90 secs between.

 

[Wunderpus]

This is interesting. I might have to try these techniques.

 

[dajr225]

Yea I just started a fst 7 program. Been on it for a week now. This is the first time I've been sore in a while. My arms were taxed after doing 7s on bis and tris.

 

[FuriousWO]

I just started this myself, the 7x12 is killer with 30sec between

 

[Ozzy619]

I just started this myself, the 7x12 is killer with 30sec between

I havent seen my neighbor in about a month and today he told me I looked jacked. Ive been shredding fat and combined with this program Im making a serious recomp. 7x12 makes me looked ripped in the gym.

 

[aesthetix123]

been splitting my leg days up into quad and hammy days following fst 7 style training, currently in a 600 cal deficit and their growing like fuck! cant wait to jump on cycle and follow this style training in a bulk

 

[ChuckSipes]

this program is dope, trying to design a routine that targets chest and back more than arms

I've always done this split:
chest/tri's
back/bi's
shoulders
legs

time to get creative

 

[Ozzy619]

this program is dope, trying to design a routine that targets chest and back more than arms

I've always done this split:
chest/tri's
back/bi's
shoulders
legs

time to get creative

I can attest this program is by far the best Ive done for aesthetic purposes. At first the 12×7 can make you want to puke but Ive gotten to the point I can superset the 12x7.

I still dont have a six pack but for the first time in years have my obliques popping out and the six pack is becoming more visible each week. My shoulders have become much more prominent and more vascular and my calves are starting to look like bull balls with veins. Basically everything is falling into place perfectly. My wife comments daily which is not like her at all.

I must say that my diet corresponds with this program and is the most important factor in my physique change.

 

[ChuckSipes]

I can attest this program is by far the best Ive done for aesthetic purposes. At first the 12×7 can make you want to puke but Ive gotten to the point I can superset the 12x7.

I still dont have a six pack but for the first time in years have my obliques popping out and the six pack is becoming more visible each week. My shoulders have become much more prominent and more vascular and my calves are starting to look like bull balls with veins. Basically everything is falling into place perfectly. My wife comments daily which is not like her at all.

I must say that my diet corresponds with this program and is the most important factor in my physique change.

how long have you been using fst7?
do you eat totally clean?

i just got back from the gym now, did bi's tri's calves and traps. the pump was fucking ludicrous my arms felt pregnant.

the 7 is fucking brutal

 

[Mr.B66]

I took the week off from the gym, first time in six months that ive had a rest. When i return i will be using the great info put up by ozzy and brutus to build a new program. I cant fucking wait, new growth here i come[emoji12]

 

[brutus79]

I want to say that any lifts that cause anyone any pain should be switched for something else. I threw thise together based on previous training and have switched some since- do things that make you feel good and do not aggravate injuries. It is all interchangeable.

That full body day is the shit. I do different stuff on it but it has helped tremendously

 

[Ozzy619]

how long have you been using fst7?
do you eat totally clean?

i just got back from the gym now, did bi's tri's calves and traps. the pump was fucking ludicrous my arms felt pregnant.

the 7 is fucking brutal

I wanna say around 2 months give or take. I eat sensible and clean for the most past. For this program I time my carb intake and lift in a fasted state. Any shitty carbs I consume is directly after working out. Complex carbs will also be post workout and dinner, mainly oatmeal or brown rice. Tons of leafy greens with a few fruit. Supplement 100grams of protein blend in addition to my real food protein which is around 2lbs.

I do have cheat days but havent gone overboard in awhile. I just got in the routine of cooking at home. It also helps my wife trains with me so we keep each other accountable, which sucks when shes on her period.

 

[ChuckSipes]

I want to say that any lifts that cause anyone any pain should be switched for something else. I threw thise together based on previous training and have switched some since- do things that make you feel good and do not aggravate injuries. It is all interchangeable.

That full body day is the shit. I do different stuff on it but it has helped tremendously

theres certain shoulder exercises i can't do cos i feel this constant pinch in my right shoulder, its not excruciating but i feel if i push it too hard i could do some damage.

I wanna say around 2 months give or take. I eat sensible and clean for the most past. For this program I time my carb intake and lift in a fasted state. Any shitty carbs I consume is directly after working out. Complex carbs will also be post workout and dinner, mainly oatmeal or brown rice. Tons of leafy greens with a few fruit. Supplement 100grams of protein blend in addition to my real food protein which is around 2lbs.

I do have cheat days but havent gone overboard in awhile. I just got in the routine of cooking at home. It also helps my wife trains with me so we keep each other accountable, which sucks when shes on her period.

how do you find training fasted?? My friends been raving about intermittent fasting for a fair while now.. he swears by it.
do you take BCAA's before training ??

 

[Ozzy619]

theres certain shoulder exercises i can't do cos i feel this constant pinch in my right shoulder, its not excruciating but i feel if i push it too hard i could do some damage.



how do you find training fasted?? My friends been raving about intermittent fasting for a fair while now.. he swears by it.
do you take BCAA's before training ??

Bcaas are a waste of money, theyre already in any quality protein let alone real food protein including non essential amino acids. Im only doing fasted because Im cutting, it kills my strength which sucks but isnt my primary focus right now. For strength I load up on the carbs.

 

[ChuckSipes]

also do have you guys ever toyed with breaking up certain muscle groups, like instead of doing legs on one day, doing say chest, quads, tris then the next day doing hamstrings, shoulders, bis? or is it better to train legs all at once..?

hope i make sense

 

[rigs03]

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.

Awesome thread, I love hearing individual experiences on routines. I did this a few years back and had good results.

This time I'm planning on doing fst hitting everything once a week with lots of mixing up of the exercises, and then every once in a while I'll hit everything twice a week (heavy day and moderate/light day, similar to PHAT but w less volume) for a while , then switch back.

I'm getting a half chub just thinking about it, since right now I'm hitting things pretty lightly while cruising due to a pesky lower back.