[quote]Blaze_108 wrote:
That shoulder day looks goddamn brutal. Beast mode for sure.
Also, LOL at yours and ink’s exchange.[/quote]
It wasn’t as much an exchange as it was me making a deposit.
Haha!
Ok seriously though, I’m done, leaving.
Slam!
Blaze, my delts are still swollen. And, I still feel drained. That’s even after 400 grams of protein a day since Monday…upped carbs too.
Today I just went in for light hamstring stuff and cardio
Stupid Inkaddict
EVERYONE ON EARTH SHOULD DO FST-7
ALL THE TIME
FOREVER
You’re Jay Cutler aren’t you?
I knew it.
[quote]trav123456 wrote:
You’re Jay Cutler aren’t you?
I knew it.[/quote]
When Jay’s doused in Pro-Tan, they look identical.
Alright Rock, can you break down this whole FST-7 thing for a (white) brutha?
There an article on it or is there a book/e-book, or what? I’m too lazy to google and decipher everything, and prefer to have it handed to me on a silver platter.
kthx
Also, while youre handing over FST-7 can you please hand over Nikki, she seems to have gone missing.
Hai daddy!
[quote]inkaddict wrote:
Alright Rock, can you break down this whole FST-7 thing for a (white) brutha?
kthx[/quote]
bruthaas from anothaa mothaa
[quote]inkaddict wrote:
Alright Rock, can you break down this whole FST-7 thing for a (white) brutha?
There an article on it or is there a book/e-book, or what? I’m too lazy to google and decipher everything, and prefer to have it handed to me on a silver platter.
kthx[/quote]
In the easiest explaination possible.
Fascia Stretch Training is forcing blood into a muscle to the point of deforming the casing of the muscle. If you can imagine a wire, think about stretching the covering on the wire. If you stretch that out and deform it, you can fit more wire in the casing. Likewise, stretching the fascia allows for more space for muscle growth.
You do a normal workout but finish it with 7 sets of an exercise to that muscle group. 3-4 movements the the 7 is the norm.
Example
Warm up
Leg Extensions 3x10
Front Squat 3 or 4 sets of 8-12
Leg Press 3-4 sets…8-12
Hack Squat 7 sets
To get the best out of thise system, you need to stretch and pump the muscle between sets for a 30 count. The pumping wiyll force max blood and nutrients into the muscle cell. Stretching follws the same concept. All the stretch.pump boosts Mind Muscle Connection too…added bonus.
So, take leg extensions for example
do a set
sip some water…nutrient transport aid
stretch quad 15 seconds
pump quad 15 secongs
I like to call it pump training. But, in reality, pump training doesnt do it justice. The 7’s are actual work sets. They are done with a load you can handle for 8-12 reps with good form.
Pump training kinda sounds like that sets of 30 in the squat rack stuff…which is what turns a lot of people off the idea…
That’s the bare bones version, I’m sure I left out a lot. I’m kind of short on time at the moment. But, in the morning, I will go back over this and add whatever I see fit…
any specific questions, ask away.
[quote]trav123456 wrote:
You’re Jay Cutler aren’t you?
I knew it.[/quote]
I swear I’m not.
=)
[quote]Mascherano wrote:
Also, while youre handing over FST-7 can you please hand over Nikki, she seems to have gone missing.
Hai daddy![/quote]
Nikki is a little tied up at the moment. =)
I’m not sure when she will be free.
[quote]gregron wrote:
[quote]inkaddict wrote:
Alright Rock, can you break down this whole FST-7 thing for a (white) brutha?
kthx[/quote]
bruthaas from anothaa mothaa[/quote]
Damned White people…fucking adorable.
hahahahahahahahahahahahahaha
“Jay Cutler”
So, I can breathe comfortyably and am able to move freely. I’m still a little groggy…
I went in for cardio and a light bac/bi’s session…mostly on the Free Motion machine
Putting the bullets in the gun…in the morning
another attempt at, well, you know what the log is called.
Oh cool, thanks for the explanation, sounds brutal. As for your “wire” comment, I acutally work with RF cables every day, so the “stretching the outer layer” makes complete sense.
Brilliant!
Keep killing it
So, this was another FST-7 variation day. Monday had us sandwhiching the heavu sets with the 7’s. But today the 7’s came doubled…after the heavy shit.
Warm Up-Biking and a lil pre exhaist extension…1x30 tri point of course =)
Leg Press
6ppsx12
8ppsx12
12opsx10
12ppsx8
Nothing to out of the ordinary…move onto Front Squats
225x12
245x12
305x8
305x8
Yeah, the last set…was hard lol
FST-7 Quads 1: Machine Hack Squat 270 or something 7 sets…played with toe position here too hit 12 reps on them all…pump was good but not painful…up to this point at least
FST-7 Quads 2: Leg Extensions 130 7 sets…2 secong squeeze at the top…around set 3 my outter quad started to blow up…to the point where my 3X sweats were snug…and from there it was hell…set 5 inside quad swelled
still not a painful pump and I dont even feel drained like I did from delt day…I actually deel good lol
I’m also on new supps
Evogen EVP
[quote]inkaddict wrote:
Oh cool, thanks for the explanation, sounds brutal. As for your “wire” comment, I acutally work with RF cables every day, so the “stretching the outer layer” makes complete sense.
Brilliant!
Keep killing it[/quote]
I’ve trained a lot of people in fst-7 sessions and have kinda perfected an on the fly run down of the system.
FST-7, I believe, creates monsters. Its a perfecs. It will take you as far as you wanna go. The mix of heavy sets and the damned number of sets…density and pump at the same time. It FORCES you to grow…
My father always told me…never confuse desperation with a spiritual awakening
[quote]Ct. Rockula wrote:
My father always told meâ?¦never confuse desperation with a spiritual awakening[/quote]
I never told you that!
haha
I can see myself diving into the FST shit once this meet is behind me, looks like a solid way to put on some size.
Also, repping FS’s over 300#'s is nuts, you big black beast. Bravo
So…FST-7 applies to how you do the main work sets? or it’s just the seven sets that you do at the end with the intention of getting blood in the muscle?
I already tend to follow a bodypart workout and end each bodypart with a “pump” exercise.
Or do you stretch before each workset throughout the whole workout?