FST-7 (Fascia Stretch Training)
DSmallDivide
Posts: 4,565
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?
If yes:
How were the gains in size?
How Difficult the training routine is?
Comments
Paging Master @[BraSo] ! Hehehehe... chime in ka naman baka nagamit mo to sa mga dating clients mo. :P
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:
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
we'll do this sa GWO natin sa June... every session!!!!
ung last lightweight exercises natin ba sa bi and tris yun ba yun sir milk?
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.
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
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
hehe.. salamat sa fst7, nanalo ako sa bet namin nung trainer staff ko.. my client gained the most muscle with less bf in 3 months time...
other 2 trainers had their clients using HIT and MaxOT... yung isang client ay kambal ng client ko, yung isa pinsan nila... all natural, no pro-H, no pre-WO, just whey, bcaa, creatine and multivit option (same brands)
though i can say the training program helped a bit, iba pa din yung pag ayos ng nutrition at spread ng supplement ng client ko.
3 month results:
my client gained 4.8kg / +.3% BF
HIT gained 3.6kg / +1% bf
MaxOT gained 3.4kg / +1.4% bf
got another ipad3 for the result
btw, all details and photos of the challenge were sent to HanyR, sana may gift din siya sa akin
question, ano pong program ang ginamit ng client mo with the fst-7? do you think fst-7 would wield the same result if its combined with HIT and maxOT? have you tried experimenting fst-7 with these routines? ehehe dami ko tanong, curious lang po.
sa mga naturuan ko, fst7, combo straight + 7s, HIT 7s ang mga nabigay kong program. so far wala naman sablay sa progress or hitting plateau sa kanila
pag uwi ko, gagawin natin sayo yung mga combo na yun
di ko po magets mga masters pano po ba ito?
197lbs- sama ka samin pag nag group wo para matutunan mo yung buhat!
siguro by end of this month okay na yung tama sa elbow ko para maka sabay sa load nyo.. wala akong buhat since my last log sa journal ko
Buti na bring up nyo ring yung sa elbows. Sumasakit din yung gilid ng right elbow ko. Di yung mismong elbow dun sa may gilid nya bandang right and the pain runs down to my forearms whenever I do bicep movements and some pain when doing DB pressing.
OT:
baka may mild tennis elbow ka, iwas ka muna sa mga twisting movement ng kamay mo, either in lifting weights or sa mga ginagawa mo on a daily basis (i.e. driving on your right arm only, resting your right arm on the arm rest while driving, yung pag lean ng elbow mo sa table while eating, etc.)
sa weights naman, iwas ka sa twisting db bis curl, any form of skull crushers, dynamic overhead presses.. do tennis elbow exercises at least 3xweek.. wrap your elbow with an elastic bandage (not too tight at not neoprene) during training sessions.. iwas ka din sa movement na mag ca-cave in yung wrist mo sa biceps mo during the lowering phase of any exercise, keep your wrist in line with your elbows... medyo mahirap lang maalala gawin.
yung elbow ko nag start sa ganyan tapos na injure sa mga sports related activity, ngayun medyo malala kase abot hanggang sa likod (serratus posterior superior) dahil sa lecheng xtreme bootcamp sample na ginawa namin.. sa pinas na ako mag pa check-up after mag 1 week gwo sa mascu
Thanks for the clarification on FST-7!
By the way sir makakakuha na pala ako ng chalk tomorrow finally! Courtesy of Zest and Sir Eddie Torres since kakagaling lang nila sa Asian PL championships kaya lang mejo mahal lang kasi in $ nila nabili.