FST-7 Program

[bulkybud]

Anyone ever worked with it?

A huge guy in my gym told me about it today and he's been on since this summer and swears by it.

Thanks,
bulkybud

[Shade]

I have done it. Reportedly Jay Cutler has used it extensively in the past. I found good results with it.

[bulkybud]

Originally Posted by Shade

I have done it. Reportedly Jay Cutler has used it extensively in the past. I found good results with it.

I'm looking into it. Will be watching the DVD in a few days.
Thanks for the feedback.

I believe it was most effectively used when coupled with certain cycles (insulin usage and synthol, mainly synthol if I'm correct).

Naturally though I'm not so sure it's a very effective method. That said I have tried it and, save for commenting on results, it definitely was a fun mix up for training.

[musclstud]

Let me know how it goes, I was looking to try it the next time I switch routines

[BIGJOEY]

FST-7 is a variation of fascillial training . its designed to streach the facillial around the muscle to allow for more growth. the original form was that a body part wiould have 2 workouts done for 4 weeks. its was a forma of time under tension and max overload principle. it works well but cvan be very painful . form has to be strict.
FST-7 usues this same principle but its usually the last exerciuse in a body part done asa time under tention and max overload.
if you want the original for any body parts let me know. John parillo was a major coach in the early 1990's who used this with his athleates such as franco santoriello , dennis newman and others. he got is info from earlier trainers such as vince grionda and bodybuilders shuch as tom platz, jeff king and others.

[musclstud]

Originally Posted by BIGJOEY

FST-7 is a variation of fascillial training . its designed to streach the facillial around the muscle to allow for more growth. the original form was that a body part wiould have 2 workouts done for 4 weeks. its was a forma of time under tension and max overload principle. it works well but cvan be very painful . form has to be strict.
FST-7 usues this same principle but its usually the last exerciuse in a body part done asa time under tention and max overload.
if you want the original for any body parts let me know. John parillo was a major coach in the early 1990's who used this with his athleates such as franco santoriello , dennis newman and others. he got is info from earlier trainers such as vince grionda and bodybuilders shuch as tom platz, jeff king and others.

I would definitely want it!

[bulkybud]

Just got the "FST-7 Defined" DVD in the mail today.
Will be checking it out.

[musclstud]

Originally Posted by bulkybud

Just got the "FST-7 Defined" DVD in the mail today.
Will be checking it out.

Cool. Looking forward to updates

[bulkybud]

So far it's been very interesting.

The main idea of FST-7 is to do some fascia-stretching volume work by doing 7 sets of an exercise with 30-45 seconds of rest between them at the end (or the beginning) of training a body part. This is supposed to encourage size and strength progress.

Much of the cool part of the video has been seeing Jay Cutler and others working out according to the author's guidelines. I've learned a lot about the exercises I do and may be making some changes in the future.

bulkybud.

[bulkybud]

And watching Jay Cutler work out on the video?

What a beast!

He does some of the same exercises I do.
At over twice the weight.

He's HUGE.

bulkybud.

[musclstud]

Yea, I was actually able to get a copy of it today. I've been watching it throughout the evening while I study. Definitely teaching me a few things on form.

[bulkybud]

So far I'm learning a lot from the video and am glad I got it.
I'm think I'm going to try revamping my training schedule into a more FST-7 style work out and see how it works.

But almost more than the special FST-7 tricks he shows, I'm picking up so many training tips on the exercises I do now and I want to try those out in the gym.

I may be giving it a second viewing today.

bulkybud.

[musclstud]

Tried some FST-7 workouts last night (used it on incline bench press and cable crossover). Gave me a great pump. Will start to incorporate it more.

[bulkybud]

Originally Posted by musclstud

Tried some FST-7 workouts last night (used it on incline bench press and cable crossover). Gave me a great pump. Will start to incorporate it more.

Will be trying it on legs tomorrow.

[bulkybud]

Tried the FST-7 with glutes, quads, and delts this morning.

It became pretty obvious that I don't do much high volume training, I only made it through 5 sets of lunges, but made it through all 7 doing lateral raises.

I can already feel the DOMS setting in.

This is a workout style I'm going to have to ease into, but I'm in it for a while to give it a fair chance.

Traps, hams, and calves later today with the new system. We'll see what tomorrow is like.

bulkybud

[bulkybud]

Originally Posted by bulkybud

Traps, hams, and calves later today with the new system. We'll see what tomorrow is like.
bulkybud

Well, that was a learning experience! 4 sets of the volume work at the end of my trap workout and I has done- just exhausted. Not the 7 sets the plan calls for. But I'm thinking I'm going to be sore from just that.
This '7 sets on the last exercise' plan is going to take some getting used to.

bulkybud

[bigthorsteinn]

Bigjoey hit it on the head. It's a rehashed version of Gironda's 8x8 protocol from back in the day (which works pretty damn good for short periods of time)