FST-7 (Fascia Stretch Training)

Has anyone of you guys ever tried this kind of training?

If yes:

How were the gains in size?
How Difficult the training routine is?

:smile:
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Comments

  • DalmasVektazDalmasVektaz Posts: 2,157
    yung Marty Laoang ganito gamit na program sbi niya. tpos yung isang tga Albay,kaso yung tga Albay umayaw agad sa prog na to,parang hirap daw siya. tpos sa pro IFBB si Cuttler..lol
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    yeah si Phil Heath and Jay Cutler nga ang mga few pro na advocates nito. Though what i'm looking for is a lil' bit more of a "personal" opinion and experience pagdating sa program na ito.

    Paging Master @[BraSo] ! Hehehehe... chime in ka naman baka nagamit mo to sa mga dating clients mo. :P
  • DalmasVektazDalmasVektaz Posts: 2,157
    heheh check mo tol DS link na to..bka maka tulong https://www.facebook.com/profile.php?id=760168768
  • BraSoBraSo Posts: 785
    i do not follow the program strictly but incorporate the 7s as finisher.. sa akin lang ha (not preaching the program), parang mas fuller and medyo shapely ung naging development ng muscleparts ko compared sa mga program na na-try ko na before... walang aas na kahalo.. kaya happy ako and i stick in adding 7s every now and then. Even ung mga competitive bbs na arabo naka train ko, ginagawa na nila to kase nag special seminar si H.Rambod dito two years ago.

    sa mga client ko na may katawan na, inapply ko na din toh and seen some good progress.

    Try it.. maybe you will like it. Im not sure how it will respond to oly style lifting program though.
  • DalmasVektazDalmasVektaz Posts: 2,157
    @ boss braso,pwde meron ka po ba jan routine FST?
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    BraSo wrote:
    i do not follow the program strictly but incorporate the 7s as finisher.. sa akin lang ha (not preaching the program), parang mas fuller and medyo shapely ung naging development ng muscleparts ko compared sa mga program na na-try ko na before... walang aas na kahalo.. kaya happy ako and i stick in adding 7s every now and then. Even ung mga competitive bbs na arabo naka train ko, ginagawa na nila to kase nag special seminar si H.Rambod dito two years ago.

    sa mga client ko na may katawan na, inapply ko na din toh and seen some good progress.

    Try it.. maybe you will like it. Im not sure how it will respond to oly style lifting program though.

    hehehe same thoughts i had in mind. i was planning of adding it not doing a total overhaul of my program kasi so far okay naman gains ko dun though i'm what good it will do to me in incorporating ung depp fascia stretch (tama ba?) exercises sakto off week ako next i got time to to reconstruct my program a bit. thanks master braso. :cool:

  • milksworthmilksworth Posts: 3,138
    i always do this every heavy arm day!
  • BraSoBraSo Posts: 785
    eto normally ung binibigay ko sa baguhan

    3-4 exercises (2-3 compounds)
    3 sets (4 sets sa unang exercise)
    a finishing exercise using 7s.. so you are looking 4-5 exercises total

    we usually do either cable, selectorized or plate load pag dating sa 7s

    milksworth wrote:
    i always do this every heavy arm day!

    we'll do this sa GWO natin sa June... every session!!!!
  • milksworthmilksworth Posts: 3,138
    ^ that would be awesome! ahahah! kailangan talagang magpalaki at magpalakas nyan. makakasama mag buhat si idol eh!
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    haha oo nga. kelangan maghanda hehehe!
    milksworth wrote:
    i always do this every heavy arm day!

    ung last lightweight exercises natin ba sa bi and tris yun ba yun sir milk?
  • BraSoBraSo Posts: 785
    ^^oo.. 7 sets, moderate weightload, playing between 12-18 reps, minimal rest (15-20 secs).. boom!
  • milksworthmilksworth Posts: 3,138
    DS- uu yung machine preacher curls na 7 sets. ang di lang natin nasusunod ay yung uminom ng uminom ng tubig habang nag papahinga ahahah! minsan 2 times in between lang ako nakakainom while doing this. okay lang ba yun koya braso?
  • BraSoBraSo Posts: 785
    hindi ko din naman nasusunod yun, kahit nga yung supplementation during training hindi ko din sinusunod.. ok pa din naman development ko.. kontento nako dati sa dropset, superset finishes.. pero nung na ni try ko 7s, ayun! ayus!

    pag na check mo forum ng fst7.. ibat ibang routine ang makikita mo.. depende din sa mind to muscle connection ng individual.. naka paid subscription ako kay H.R. kaya pag may confusion ako, nag tatanong ako.. sumasagot naman siya sa lahat ng naging concern ko.
  • milksworthmilksworth Posts: 3,138
    ahhh... good to know! i think ill have to try doing fst-7's with my chest to try if it will do good for it. oh DS cable cross over finisher na natin to sa friday ha! nyahahahah!
  • BraSoBraSo Posts: 785
    nice! feel the stretch.. flex at peak... on every single rep... kaboom!
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    hahaha pagdasal lang natin talaga walang swapang sa cable pagpunta dun kung meron, babalyahin natin pareho LOL! (at wag muna papa distract kay "nene" kung sakaling andun man sya hahahaha)
  • milksworthmilksworth Posts: 3,138
    pag may swapang sa cable cross machine eh di si nene na lang ang i-fst7 natin wahahahahaha! (pedo bear)
  • DalmasVektazDalmasVektaz Posts: 2,157
    "a finishing exercise using 7s.. so you are looking 4-5 exercises total"

    na lo gets ako boss. ano yung finishing ex? 7 reps? at ilan reps pla per set?

    tpos what if wala machine? ok lang ba?gs2 ko rin kasi ma try lol
  • BraSoBraSo Posts: 785
    Sir DV.. 7 sets sa finishing exercise.. ideally between 12-15 reps, 15 secs rest, water in between rests

    kung walang cable or machine, pwede din barbell or dbs.. moderate weight, strict form and full rom and full flex (squeeeeze).sarap netong 7s pang lats (at least for me)... i switch from lat pbar and curl bar from time to time..

    incline bench cable pullovers

    :smile:
  • DalmasVektazDalmasVektaz Posts: 2,157
    ahh ok thanks boss Braso. pero walang failure set sir? or ok lang yung dati ko na pinka heavy tpos mag sisimula ako sa mgaan na set? kung ganun nga,gagawin ko hehehe
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