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Fst-7
- Thread starter Wulfgar
- Start date
Please explain what it is...anything that helps YOUR physique gets my interest 
It is basically either finishing or begining a workout with 7 sets of an isolation type movement(with very short 30-45 second rest periods and hard stretching in betweensets) for a particular bodypart in an effort to really stretch the fascia
I am still figuring out the nuances of the training but so far so good.
I am still figuring out the nuances of the training but so far so good.
what about rep ranges? heavy weights or slow controlled movements with low weights?
This is added to any workout program? i.e. DC, Max OT, 5x5, etc...?
lol. I'll take a look bro thnx
needtogetaas
New member
Damn spam man was loving your thread WOLF lol Had to take care of that.
skullcrushin22
New member
Would a superset program do something similar? Such as 4 sets of 12 for each body part with minimal rest such as bi's and tri's or should only one muscle have the focus?
I tried this out today for chest and bis. Holy fuck the pump was ridiculous. I went a little overboard on water between the 7 sets for chest. I drank about 44oz and it took me about 10 minutes before I could even start my bicep work. I'm gonna stick with this for a little while and see how it works out for me. Definite change from how I normally train, so that in itself should spark some growth.
It's a sick way of working out, on my next cycle i will be planning to do it for one or 2 bodyparts i think that might need extra attention.
It's a sick way of working out, on my next cycle i will be planning to do it for one or 2 bodyparts i think that might need extra attention.
This week is going to be a test run. For bis I only did four sets of DB curls then the "7" with Cable curls. My bis and forearms are already sore lol
Tomorrow I have legs and i am planing on using leg extensions for the "7". I will not be doing any "7"'s for hams or calves, but I am hitting them again on Saturdays.
For Shoulders/Tris I am going to use the lateral machine and push downs for the "7"'s.
Back I am still trying to decide. Width is my objective. I would like to do cable pull overs, but it's not a very practical set up at my gym. I'm thinking super strict pull downs.
I do it to mine, one of the keys is to make sure you use an exercise, (machine) that will keep the muscle group isolated and so that you can not cheat.. Also, full range of motion so that as much blood as possible can get into the muscle.. thus the stretch..
Rep range?? till you are about to cry...
Rep range?? till you are about to cry...
You can try straight arm pulldown, it's pretty much a standing pullover, or you can do super strict lat pulldown pretty much like omega describes on his pamphlet, it worked for me.
Shit still haven't tried this...never got to it
Maybe I'll do it this week
Maybe I'll do it this week
I did a thread with a couple of articles from the author awhile back:
http://www.elitefitness.com/forum/weight-training-weight-lifting/fst-7-official-thread-648131.html
Hmmm
My chest and bis were really full this morning when I woke up. I am not as sore as anticipated. I'm impressed.
My chest and bis were really full this morning when I woke up. I am not as sore as anticipated. I'm impressed.
One question, the guy says to do the 7 sets in the 8-12 rep range. If I started with a weight I could do for 12 reps, after 3 or 4 sets my reps would have dropped below 8, so do you just carry with the weight and let the reps go right down, or do I select a lighter weight as my reps start to drop?
This thread is not for beginners or intermediates...
