Fst-7 and streching between sets!
 

Any one tried it and whats the outcome?

Heres a link to allso heres a link to some good info!.

I will be starting a fst-7 program today.

http://www.fst-7.com/articles/146-mu...g-feature.html

Last nite I started fst training the pump was incredable and the doms today is
unbelivable! Streching between sets and the fascia exercises of 7 sets at the end is the key ! Will be trying this for,a while till the body ajusts. Defintly a great shock program my lats bis and shoulders dont know what hit them.

I've done fascia stretching in the past and the DOMS is unlike anything I had ever experience before.

tried fst-7... like most programs its just an 'idea' its nothing special.. MI40 is good too

Klosey the trick is the constant streching between sets like bent over straight arm wall streches for lats and holding the contacted position of a bodyweight skull crusher for tris! U get constant tension and blood filling the fascia my lats n bis are still pumped from 2 days ago I strugled with benching and tris,today thedoms is that bad.

i did the stretching.. i hardly get doms because i do random things when bored anyway.. like 1 hour of squats with 110kg or pack of card tricep pushdowns.. only time i get doms now is from german volume

i know you are too advanced for all this but still try this...say for Shoulders... focus purely on increasing the weight - even as low as 2.5lbs..every session you hit them.. and do the same exercise over & over again for 6-7 weeks. for eg. Monday hit shoulders with military press for 4 sets x 7-8 reps, do a accessory movement (upright row or side laterals etc). repeat the same on Friday...same 2 exercise but make it a point to increase weight specially on Military press.

then tell me if u you didn't get doms.

at the minute i roll a rotating system.. min increase of 1kg per exercise per cycle..
Day 1-3 heavy 2 sets per exercise 6-8 reps
Day 4 off
Day 5-8 Volume 10 sets main exericise, rest are 2-3 sets.. 8-12 reps
Day 9 off
Day 10-12 Pre-Exhaust. mains sets 25 reps then a triple drop 6,6,6 rest are 2-3 sets 8-10 reps..

something along the lines of HST?

i dont know, you are def a little more advance then me, but having almost 10yrs of lifting experience, i have found this very simple approach...the best to making progress in gym...it's along the lines of DC but def not DC.

My split is Push/Pull based these days, Push day i do Chest, Shoulder, Triceps & Legs while for Pull day Back, biceps.

now for chest, it's just 1 exercise eg bench press or decline or inline may be, i do 4 sets aiming for 25-30 reps total.. as i am able to make it 30 reps i increase the weight. at the same note i make it a point to increase the weight EVERY session...which of course is not realistic after you have reached a certain level but still..you get the point?

there is no magic or secret in above, it's just what i learned over reading stuff from dante & boss. keep hitting your muscles harder then the last time (by simply increasing the weight from last time) and you will be sore & be growing !

this simple approach has been working for me quite good actually.

i get bored.. thats the big problem.. if i get bored i loose interest