FST-7

[Gymjunkie70]

I recently switched up my routine to fst-7 style training.I haven't been this sore in a long, long time and the pumps are insane.Very happy with this routine.Im gonna put up some you tube links incase anyone wants to try it.I follow the exact routines to a T.

 

[Leancuisine]

I've read on it.
Gonna have to look deeper into it and maybe give it a shot for this upcoming cycle.
Thanks for sharing brother!

 

[Skull]

I have always been fascinated by the program. Ill be giving this a shot in the future but for know, what im currently doing is bringing me progress so I have no complaints lol. How you doing @Gymjunkie70? Be expecting a pm from me in the near future big guy

 

[Leancuisine]

@Gymjunkie70 hey how do you do your partial reps? The beginning half or the last half of the rep?

 

[Gymjunkie70]

At work right now fellas I'll get back to you guys with questions as soon as I can

 

[Gymjunkie70]

I have always been fascinated by the program. Ill be giving this a shot in the future but for know, what im currently doing is bringing me progress so I have no complaints lol. How you doing @Gymjunkie70? Be expecting a pm from me in the near future big guy

Skull looking big brother.

 

[Gymjunkie70]

@Gymjunkie70 hey how do you do your partial reps? The beginning half or the last half of the rep?

Beginning part

 

[Leancuisine]

Well shit brother you talked me into it....
I'll be starting this in 4 weeks! (When I finish my current routine.

 

[Leancuisine]

They are missing a leg day though

 

[Gymjunkie70]

Legs


xtensions (3 sets X 8-15 reps)
• Squats (4 sets X 8-12 reps)
• Leg Press (3 sets X 8-15 reps)
• Leg Extensions or Hack Squats (7 sets X 8-15 reps)

Hamstrings
• Lying Leg curls (3 sets X 10-15 reps)
• Stiff-Legged Deadlift (3 sets X 10-12 reps)
• Single leg curl (4 sets X 10-15 reps each leg)
• Seated Leg Curls (7 sets X 10-15 reps)

There you go Leancuisine

 

[Gymjunkie70]

Got the routine but no video unfortunately

 

[Leancuisine]

Got it!! Appreciate that, I screensshot it.
Can't wait to start it out

 

[Gymjunkie70]

Anytime brother

 

[Leancuisine]

Legs


xtensions (3 sets X 8-15 reps)
• Squats (4 sets X 8-12 reps)
• Leg Press (3 sets X 8-15 reps)
• Leg Extensions or Hack Squats (7 sets X 8-15 reps)

Hamstrings
• Lying Leg curls (3 sets X 10-15 reps)
• Stiff-Legged Deadlift (3 sets X 10-12 reps)
• Single leg curl (4 sets X 10-15 reps each leg)
• Seated Leg Curls (7 sets X 10-15 reps)

There you go Leancuisine

I found this too while scavenging bb.com

Taking FST-7 Training Program For A Test Drive - Part 5: Legs!

 

[Ozzy619]

A few of us have done this program with excellent results. I believe Brutus had this program dialed in the best. There is an article I'll try and post that explains the theory behind it and it's fundamentals. Remember not to blow through sets but use good timing and form and stretch that fascia. Want to really burn? Do paused reps on your burn out.

 

[Paratrooper509]

I have been doing these routines for about a month now and love it.. I have responded really well to this FST-7 program. My muscles love the sets of 7 and the contractions after the rep is done.