FST 7 success

[bigtavi8]

Many of us have been training for years and have our own methods and are not looking to try new things. This is not for you and not intended to say it will work for everyone. I was bored with my regular training so i did some research on FST7 (fascia stretching technique 7) developed by hany rambod. It is a whole shit load of stuff but the main premise is to do a 7 set pump set for the target muscle at the end of your workout. After about 3 weeks of adding in this program it gave my muscles a good shock and worked really well for getting a good pump. Anyone try this, have any research on it, pos/neg thoughts??

[ironwill]

Many of us have been training for years and have our own methods and are not looking to try new things. This is not for you and not intended to say it will work for everyone. I was bored with my regular training so i did some research on FST7 (fascia stretching technique 7) developed by hany rambod. It is a whole shit load of stuff but the main premise is to do a 7 set pump set for the target muscle at the end of your workout. After about 3 weeks of adding in this program it gave my muscles a good shock and worked really well for getting a good pump. Anyone try this, have any research on it, pos/neg thoughts??

trying it out as of late...seems good.....dont know it is the be all end all....similar techniques for facia stretching is extreme stretching by DC..i do that a lot, cant say it helped me...
Honestly i think it is like holy water, not gonna hurt you, but not going to help out all that much in the end...
New technique i suppose someone is marketing.....i like to try many things, nothing great to report as of yet...

[bigtavi8]

LOLOL Holy water IW i like that analogy...hahaha its not gonna help you and its not gonna hurt you.

[Danger]

I liked doing FST-7, but honestly its not rocket science to do a few extra sets at the end of a workout to get a good pump.

My only problem with the idea is 7 sets of anything takes alot of time even with only 30 seconds between sets and if you workout at a more "commercial" gym, sometimes its just a pain in the ass to do when you have people asking to work in constantly or taking plates off equiptment when you arent looking.

[devo09]

I just invented FST-8, thus making FST-7 obsolete and only for beginners ;)

Seriously, FST-7= an increase in training volume. If your only training a bodypart 1x per week of course it is going to work because your increasing the overload (overload factors being intensity, volume, or frequency). If you train each bodypart more often than 1x per week, then your going to run into overtraining issues...likely

FST-7= a great sales-pitch since it sounds cool :p but that is it, if some joe-blow invented it nobody would care. But since Hany "invented" it (or at least made it more popular) it is the next big thing lol

[bigtavi8]

Its not really a sales pitch its free you dont need hany to help you its all layed out and free to try. I train all bodyparts once a week besides calves so i geuss thats why it works for me. im no noob to training and it worked for me thats all im saying. Some ppl swear by this low volume shit. 2-3 exercises for body parts. Whats with that. Dont be lazy and hit all parts of the muscle and all heads.

[bigtavi8]

Some ppl use overtraining as a crutch for laziness. I ONLY spend 30 minutes in the gym so i dont OVERTRAIN. Eat big and train harder. PPL are too concerned about overtraining. Dont go do a 3 hour workout but i find that guys always say dont overtrain dont do 14-16 sets. Well i tried it all and mod-high volume is the only thing that makes me grow.

[Danger]

Yeah overtraining is almost always just being Lazy, When I was working we would do a 12 hour shift jackhammering/shoveling eat dinner and then hit the gym for an hour before going to the bar... people who work 8 hours at a desk job and then do 15min on an eliptical followed by 25lb curls and complain about over training are just delusional.

[ubcpower]

I incorporate it in once every 4-5 months for 2-4 weeks. I revised the routine somewhat to fit my gym and goals. The numbers in brackets indicate the amount of rest in sec's between sets i take. this is what i do:

Monday
Chest and Abs

(90) Incline Db 4x8-12
(60) Incline Db Fly 3x8-12
(60) Incline Smith Machine Press 3x8-12
(30-Fibre Stretch) Cable Crossovers 7x8-12

(30-Fibre Stretch)Cable rope crunches 7x12-15

Tuesday
Back
(60) Chin ups 3xFail
(90) Bent Over Smith Rows 3x8-12
(60) Machine Lat Pulldowns 3x8-12
(60) Rack Deadlifts 3x8-12
(30-Fibre Stretch) Straight Arm Pdowns 7x8-15

Wednesday
Hams+ Calves
(90) seated Leg CUrls 4x10-15
(60) Single Leg Curls 4x10-12
(30-Fibre Stretch) lying Leg Curls 7x10-15

(90) Standing 3x10-12
(60)Seated 3x15-20
(30-Fibre Stretch)Donkey 7x10-12

Thursday
Shoulders+ Traps
(60)Seated Dbell Rear Delt Raises 4x15-20
(90)Smith Behind Neck Press 4x8-12
(60) 1 arm Incline Db Lateral 3x8-12
(30-FIbre Stretch) Db side laterals 7x12-15

(90)Db SHrugs 4x8-12
(30-Fibre Stretch) Front BB SHrugs 7x8-12

Friday
Arms
(60)1 Arm Rope Extentions 3x15-20
(90) Close Grip Bench 4x8-12
(60) Overheard Rope Cable Extentions 3x8-12
(30-Fibre Stretch) Floor EZ Skulls 7x8-12

(60)Machine Concentration Curls 3x8-12
(90) Preacher Curls 4x8-12
(60) Standing Over head Cable Curls 3x8-12
(30-Fibre Stretch) Standing Straight Bar Cable Curl 7x8-12

(90) Rev Preacher Curls 3x8-10
(30-Fibre Stretch) BB Wrist Curl 7x12-15

Saturday
Quads and Calves
(60) Extentions 4x15-20
(90) Front Squats 4x8-12
(60) Hack Squats 3x8-15
(30-Fibre Stretch) Leg Press 7x8-15

(90) Standing 3x10-12
(60)Seated 3x15-20
(30-Fibre Stretch)Donkey 7x10-12

[tex]

i did this as well but i would finish off 1-1.5 litres of water or gatorade during the rest periods between the 7 sets......i think i stole that idea from justin harris.......not sure if its in rambods program.....

[bigtavi8]

We have shockingly similar workout UBC and its working great this offseason for me.

[Danger]

Haney suggest sipping water inbetween sets never read anything about a volume recomendation, cant really get enough water if your really busting your ass tho.

[bigtavi8]

He recomends taking 2oz (GOOD mouthful) between the 7 sets. I have done it down to the t and it does increase the pump you get while helping you drink more anyways.