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FST-7

Guido14

Guido14

New member
Im going to be adding the FST-7 technique into my training for the next month. Has anyone had good results with this.
 
Ran FST-7 program 3 times. Had great gains on each occassion. In my opinion, the stretching/flexing between sets is very important. The flex really ensures the blood doesn't drain from the muscle. Good luck with the protocol.
 
Bumping this. I'm thinking about starting FST-7 on Monday. Any feedback/recommendations for this program. Wasme, how long were your program runs typically? I've found a couple good templates to follow.
 
Usually 12 weeks. Felt pretty worn out at the end each time, let us know how it goes. Or if you throw a log up!
 
wasme said:
Usually 12 weeks. Felt pretty worn out at the end each time, let us know how it goes. Or if you throw a log up!
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Definitely doing fst-7 tomorrow.

How much rest did you typically give yourself for the non 7 set exercises and did you take them all until failure?

The couple templates I found have calves twice a week with 3 exercises, seems brutal.
 
I went with 60 second rest periods. Took one exercise per body part to failure. Others, were 1 rep left in the tank.
 
Matthew1237 said:
yeah rests should be 45 seconds - did you watch Hanys videos on youtube?
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No, just read a bunch of stuff on web sites. I know the rest period for the 7 set exercises are supposed to be 30-45 seconds. But I never saw any rest recommendations for the other exercises.
 
5 weeks done with fst-7 and that's going to be it for me. I really liked it, gained some good strength. However, I've developed some nasty what I think is tendinitis in my elbow 3 weeks ago. It came on after doing a ton of rows one day. I didn't want to take any time off because I was already a good way through a bottle of App Nut HG4UP. I thought I could manage the pain but it only got a little worse even on other days. And I have some knee pain too from hack squats. So lots of hamstrings, calves, and abs over the next couple weeks with maybe a little pec deck, reverse flys and machine pullovers.

I had a sample of High Volume that I took on an arm day - that was a fun workout :) I mostly used Conqu3r DGE - awesome PWO! Then USPlabs Modern PRE+ the last week since I was chosen for a promo - another good PWO. Leg days were a b!tch recovering from!

Looking back I probably should have eased in to fst-7. I went straight from a cut with lots of cardio and higher rep weight work with not much total volume to fst-7. When I heal up, I'll probably do a push/pull/leg split focusing on strength with lower volume for a while.
 
marius dohne has a tweeked version of this were you stretch in between the sets and it works a bit better for me tham just fst-7 but havent done it in a while
 
Sorry to hear about the tendinitis.. If you want a great pre/pump combo, we have a promo running for Stimul8 and Max Pump .... through in an app
 
wasme said:
Sorry to hear about the tendinitis.. If you want a great pre/pump combo, we have a promo running for Stimul8 and Max Pump .... through in an app
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I've tried stimul8 before and it definitely had me bugging out. Can't handle yohimbe otherwise I'd be all over that promo.
 
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