FST-7 training anyone tried it?
- Thread starter Gjackson
- Start date
goodvibes
Well-known member
Might use it soon, I have tried it before and it gives me great pumps and I can feel a really good muscle overload. He likes to use the flex on his newer videos but a few years back I always stretched more than flex. I felt better doing that. The new videos on YouTube is very detailed and it's coming directly from Hany.
what is flex training?MrBEEF
Member
I used it, and when I did, I broke all of my plateaus. I tried it for the hell of it for that reason. I was stuck on bench, squat, etc. etc. ... and I was running the same program which was mainly 3 heavy sets of 10, with long rest in between, same typical gym rat run. Instead I switched to the 7 sets and lowered the weight down and rested between 30-60 seconds.
When you first start it, and commit, and do it right, you won't make it (7 sets, 30 sec rest), but don't get sad, you'll figure it out. What I did was go back to a weight where I didn't feel like a pansy and did the 5 sets, 10-12 reps, and I went 60 sec rest. Then everyday I slowly brought those times in to 30 seconds....then I brought them back out (like 45 sec) and added the 6th Set, then brought them in again...then pushed the out and brought them out again and added in the 7th Set.
It also takes time to figure out which weight for which exercise is right.
]It's really about maximizing intensity (push as heavy as you can go, while maintaining a ton of volume).
Then once you get accustomed to the new style...go back to your compound exercises, and warm up and try to for best 8 rep max weights. You'll smoke them if you take it seriously.
When you first start it, and commit, and do it right, you won't make it (7 sets, 30 sec rest), but don't get sad, you'll figure it out. What I did was go back to a weight where I didn't feel like a pansy and did the 5 sets, 10-12 reps, and I went 60 sec rest. Then everyday I slowly brought those times in to 30 seconds....then I brought them back out (like 45 sec) and added the 6th Set, then brought them in again...then pushed the out and brought them out again and added in the 7th Set.
It also takes time to figure out which weight for which exercise is right.
]It's really about maximizing intensity (push as heavy as you can go, while maintaining a ton of volume).
Then once you get accustomed to the new style...go back to your compound exercises, and warm up and try to for best 8 rep max weights. You'll smoke them if you take it seriously.
Skyesquared
New member
I was struggling to put on any kind of strength/size in my arms -- biceps, specifically. I incorporated some FST-7 into my training program (preacher curls and hammer curls) and I feel like it made a huge difference in a surprisingly short period of time.
Burnfire
Well-known member
I agree. This is the program that I'm currently using and loving it!
dhehyo
New member
Go to Hany Rambod's nutrition website called evogen. You can download his part 1 blueprint program, which is 4 weeks and specializes arms. I've been on it 6 weeks now and my arms have responded very nicely.
ManimalPatB
Well-known member
I like it to use it from time to time again BUT I don't think its a staple by any means.
It's good to bring up lagging body parts
It's good to bring up lagging body parts
fitfreak_CP
Member
I have used it and I liked it. I still incorporate it at times but don't stick to it consistently. I also use the mi40 approach from Ben Pakulski