FST-7 Five Day Split

Hey everyone!

I found this while searching for a new training program:

muscleandbrawn.com/fst-7-five-day-traini...plit-by-hany-rambod/

I'm thinking of adapting this to my goals. What are your thoughts on the program in its current form?

Too much volume for my likes...I know I'll be burnt out in no time. I found that I work best on a combination of lower volume, heavy weight days and medium weights, short rest period (bit like FST-7 for compound movements I suppose) days, both full body workouts.

Does your current routine have as much volume? Why are you changing routines? Are your gains stagnating or you just feel for a change?

Bruno wrote: Too much volume for my likes...I know I'll be burnt out in no time. I found that I work best on a combination of lower volume, heavy weight days and medium weights, short rest period (bit like FST-7 for compound movements I suppose) days, both full body workouts.

Does your current routine have as much volume? Why are you changing routines? Are your gains stagnating or you just feel for a change?

I'm thinking of using this as a blueprint for a new program. I would likely limit the FST-7 sets to twice a week for body parts that are lagging. I'd probably change it from week to week as well.

I guess you could say that I'm in the mood for a change. I'm looking to shock my body a bit. I feel like I'm getting stuck in a groove.

This look pretty decent to me. I am also eager for a change so might give this one a go!

Pyroclasm wrote: This look pretty decent to me. I am also eager for a change so might give this one a go!

Awesome. Let me know how it goes! I'm definitely going to be adapting this to my body. This program was definitely planned with someone else in mind.

Chest:
I have no need to do flat db press or flat hammer strength press. My lower pecs are already over powering all my chest movments in any case.

Legs:
The leg workout also looks quite decent. I may prefer to do the leg presses with one leg to enhance the outer sweep of my quads though.

Back:
I'd leave the back workout as is. That thing looks wicked!

Shoulders:
I would likely do less front delt work on shoulder day and put more emphasis on the lateral heads. The rear deltoids are going to get knocked quite hard on shoulder day as well. Traps are also going to get quite a good focus on this program.

Arms:
I like the fact that you start with an isolation movement for tri's and then you blast your tri's with some nice heavy compound movements. I'm also a huge fan of lying extensions. The same can be said for the bicep workout. If the straight bar cable curls don't make your biceps explode, then the high cable curls will! I'd even be willing to say that you can alternate between straight bar cable curls and high cable curls for your 7's.

I also like the fact that there's a good emphasis on abs, calves and rest; three areas I have definitely been neglecting! I wouldn't be doing FST-7's every day though. I'd only use the FST-7 portions of the workout to bring lagging body parts up a bit.

Day 1- LOVE the idea that you do abs before chest. I have this habit (not often) of tuning fuck abs/calves when I am tired after a solid workout. I need to focus on my lower pecks and my upper pecks are overpowering the rest. Gonna do barbell presses instead of DB presses.

Day 2- Similar to what I am doing at the moment. Jobbing well! Like starting quads with leg extensions.

Day 3- Looks cool. Gonna drop the abs here.

Day 5- Gonna drop the traps part. Then it is pretty much what I am doing now.

Day 6- Fucking hate close grip bench! My joints ache for 5 years after every blarry time. Surprised that Hany uses cables for biceps? I was under the impression that cables for biceps only work the mind..

I've incorporated FST7 into my routine after watching Hany's DVD with Phil and Jay. I really like it but it's killer when you aren't on cycle with the slower recovery time. I'm constantly in pain.

Check out the DVD. One of the better bodybuilding DVDs around.

Good news that you are on it too MA! What is your opinion on cables for biceps?

Pyroclasm wrote: Good news that you are on it too MA! What is your opinion on cables for biceps?

Cables yep, but secondary to dumbells/barbells. I like doing various cable curls because they give a different stimulation to my biceps. Usually at the end of my workout to finish them off until I can barely get another rep out. I chop/change a lot.

Hany always seems to recommend cable exercises for 7's. I wonder if it hasn't perhaps got to do with the isolation. It makes sense when you think about it. The whole idea behind FST-7 is to get the best pump possible on the target muscle. There's no point in doing a heavy compound movement if you're going for that level of isolation.

Interestingly enough, he also advocates the use of [some] sodium in your diet when using this style of training. He reckons it helps you get an even greater pump. Read more about it here . The other concern is hydration. I wouldn't even consider doing this if I was not properly hydrated.

Personally, I like to hit all levels of muscle tissue. That's why I'm a firm believer in a periodized training program.

Muscleaddict wrote:

Pyroclasm wrote: Good news that you are on it too MA! What is your opinion on cables for biceps?

Cables yep, but secondary to dumbells/barbells. I like doing various cable curls because they give a different stimulation to my biceps. Usually at the end of my workout to finish them off until I can barely get another rep out. I chop/change a lot.

I am keen on this program now! Any advice or ideas? Do you just choose whichever two FST exercises you wanna do every week?

Pyroclasm wrote: I am keen on this program now! Any advice or ideas? Do you just choose whichever two FST exercises you wanna do every week?

The principle is pretty simple once you've watched the video. Check it ooooout:

Muscleaddict wrote:

Pyroclasm wrote: Good news that you are on it too MA! What is your opinion on cables for biceps?

Cables yep, but secondary to dumbells/barbells. I like doing various cable curls because they give a different stimulation to my biceps. Usually at the end of my workout to finish them off until I can barely get another rep out. I chop/change a lot.

I found cables way better for Bi's. Constant tension through the entire range of motion kills them. You can go really heavy and a spot is easy for some forced reps/assisted negatives.

I actually got a FST7 program last week... interesting to see it here now - now I know better what it is about

thanks for the vid, great vid.

Can't wait to start it in 2 weeks

Muscleaddict wrote:

Pyroclasm wrote: I am keen on this program now! Any advice or ideas? Do you just choose whichever two FST exercises you wanna do every week?

The principle is pretty simple once you've watched the video. Check it ooooout:

That was a good movie! Thanx for sharing MA. +1 Couldn't help notice how Hany advocates negative failure hey!

Pyroclasm wrote: That was a good movie! Thanx for sharing MA. +1 Couldn't help notice how Hany advocates negative failure hey!

Thanks. Yeah, and keeping rest between sets to around 30 seconds while going heavy really kills you. It's definitely one of the better bodybuilding dvds around.

So do I simply choose at the start of the week which two exercises I would like for FST-7?

Yea you could do that, or 3 if you can recover fast enough to handle it. For smaller muscle groups choose 3 exercises and do the FST7 with the last, and with bigger muscle groups like back and legs do 4. Keep resting around 30-40 seconds between sets. I'm no FST7 expert though bro. There are other variations, just do some googling. I've just watched the DVD and done a bit of reading online. Only other guy I know who's tried it is someone I workout with so...

But start out with isolation exercises like dumbell curls, or skull crushers, or leg extensions. Keep it simple until you get a feel for it before you try FST7 deadlifts or squats. It will make you want to cry.

I think I am just gonna try the program XY-Gorf suggested. There Hany suggests the exercises to use for FST-7. FST-7 Squats sounds like pain!

Sorry to bring up an old thread but I've been looking at new programs to start next week with my cycle :woohoo: and came up with the same one on the net.
It's pretty similar to what I'm doing now but but does 7s instead of drop sets and focuses more on upper pecs and rear delts wich is what I need.

How did you guys find it?