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Dawgpound_Hank
Guest
Amazing to me the trends, gimmicks, etc types of training that comes and goes thoughout the decades.lol FST-7 is nothing new...it was developed by Hany Rambod several years back. However, in recent times its making it popularity much moreso, especially since Hany has more well known bodybuilders to add to his resume, ie Jay, Heath, etc. Sooooo, I would like to give my opinion on FST-7.
FST-7 training stands for "Fascial Stretch Training". The "7" stands for the number of sets one does as his last exercise for a particular bdpt to induce a "megapump" per se hoping to stretch the fascia. IMO, I DO see the logic behind this theory, however I think its overkill bigtime shooting for that magic #7.
I for one, have always incorporated heavy basics at the beginning of the routine when energy levels is highest. Nothing new. My reps for the worksets on that 1st heavy movement might be in the 6-10 rep range. Then, as I progressively move on to other exercises, I use moderate weights and increase the reps to perhaps the 8-12 range. Finally, my last exercise for a given bdpt will be a "pumper" per se in the 15-20 rep range. When I am finished, that bdpt is pumped to the gills, be it lats, triceps or quads. Quick example of a routine I might do:
PECS
-----
incline bb press - 20, 12, 8*, 6*
flat db press - 10, 10* 8*
dips - 10, 10*, 8*
cable crossovers - 20*, 15*
* = worksets (meaning thats the absolute LAST rep I can get on my own, ie to positive failure)...all other sets are warm-up/feel-sets. To the n00b Joe that might look like 12 sets, when in fact its pointless to count anything other than worksets (8), but thats another topic & thread.lol
Doing that same routine FST-7-style could look like this:
PECS
-----
incline bb press - 20, 12, 8*, 6*
flat db press - 10, 10* 8*
dips - 10, 10*, 8*
cable crossovers - 7 sets of 10-15, 30-45 seconds rest in between each set
So what happens if I have achieved a maximum pump by set 2 or 3? What happens if by set 4 my pump is going away? Continue on until I complete the 7 sets, thats what!
Trust me guys, I have been in this game a long time, and have learned alot. Yeah, I'm no big name bb or trainer, but I will indeed pat myself on the back for knowing some shit. 
I can tell you, IF you have achieved a killa pump, and continue to keep doing more sets even after the pump is diminishing, you are fucking UP! You are then pounding the nail with a hammer AFTER its already been drilled down flush to the wood! You are filling a 32lb capacity tire to 32 lbs and STILL keep filling it. Simply put, its overtraining.
I can see Hany's FST-7 working for a short term, but ONLY for the "shock effect" of it. Hell, off the top of my head I can come up with a gazillion shock techniques, as it merely is anything you are doing different from your normal routine but usually with a "twist" for effect.lol
So, don't get caught up with any "magical numbers", like 7 in this case. Again, remember, ANY new changes added to your routine will add some short term results. But over the long haul, THEE most important change is the amount of weight you can add to the bar for reps. Progressive overload is the name of the game, no gimmicks, no secrets, no magic involved. I do believe in ending off with a pumper, as I believe hitting it heavy for low-medium reps combined with finishing lighter for higher reps introduces the best of both worlds. Just don't go overboard with it!
Just my take
FST-7 training stands for "Fascial Stretch Training". The "7" stands for the number of sets one does as his last exercise for a particular bdpt to induce a "megapump" per se hoping to stretch the fascia. IMO, I DO see the logic behind this theory, however I think its overkill bigtime shooting for that magic #7.
I for one, have always incorporated heavy basics at the beginning of the routine when energy levels is highest. Nothing new. My reps for the worksets on that 1st heavy movement might be in the 6-10 rep range. Then, as I progressively move on to other exercises, I use moderate weights and increase the reps to perhaps the 8-12 range. Finally, my last exercise for a given bdpt will be a "pumper" per se in the 15-20 rep range. When I am finished, that bdpt is pumped to the gills, be it lats, triceps or quads. Quick example of a routine I might do:
PECS
-----
incline bb press - 20, 12, 8*, 6*
flat db press - 10, 10* 8*
dips - 10, 10*, 8*
cable crossovers - 20*, 15*
* = worksets (meaning thats the absolute LAST rep I can get on my own, ie to positive failure)...all other sets are warm-up/feel-sets. To the n00b Joe that might look like 12 sets, when in fact its pointless to count anything other than worksets (8), but thats another topic & thread.lol
Doing that same routine FST-7-style could look like this:
PECS
-----
incline bb press - 20, 12, 8*, 6*
flat db press - 10, 10* 8*
dips - 10, 10*, 8*
cable crossovers - 7 sets of 10-15, 30-45 seconds rest in between each set
So what happens if I have achieved a maximum pump by set 2 or 3? What happens if by set 4 my pump is going away? Continue on until I complete the 7 sets, thats what!
Trust me guys, I have been in this game a long time, and have learned alot. Yeah, I'm no big name bb or trainer, but I will indeed pat myself on the back for knowing some shit. I can tell you, IF you have achieved a killa pump, and continue to keep doing more sets even after the pump is diminishing, you are fucking UP! You are then pounding the nail with a hammer AFTER its already been drilled down flush to the wood! You are filling a 32lb capacity tire to 32 lbs and STILL keep filling it. Simply put, its overtraining.I can see Hany's FST-7 working for a short term, but ONLY for the "shock effect" of it. Hell, off the top of my head I can come up with a gazillion shock techniques, as it merely is anything you are doing different from your normal routine but usually with a "twist" for effect.lol
So, don't get caught up with any "magical numbers", like 7 in this case. Again, remember, ANY new changes added to your routine will add some short term results. But over the long haul, THEE most important change is the amount of weight you can add to the bar for reps. Progressive overload is the name of the game, no gimmicks, no secrets, no magic involved. I do believe in ending off with a pumper, as I believe hitting it heavy for low-medium reps combined with finishing lighter for higher reps introduces the best of both worlds. Just don't go overboard with it!
Just my take
