With everyone “switching on beast mode” these days, we thought we would put together a workout that is going to bring out the ferocity of said beast. FST-7 type training is designed to enhance muscle pump in order to expand the thin membranes around the muscles known as the muscle fascia. This strategy will help to stimulate new growth, even in stubborn areas. So let’s get pumped brah!


FST-7 FOR BEGINNERS


If you are a beginner who is trying FST-7 for the first time you don’t need to be scared, at the end of the day you need to work at your own personal capacity.


You don’t have to finish all 7 sets with the same or heavier weight, there is no shame in going a little bit lighter, after all, you are not in the gym to train your ego, you are there to train your muscles, so make sure to do it correctly!

FST-7 FOR INTERMEDIATE AND ADVANCED ATHLETES


If you have been lifting for a while it might be a great thing to implement FST-7 into your routine in order to help shock the muscles in a new way. Push yourself beyond your limits during the last 7 sets in order to make sure you break through any possible plateau that might stand in the way!


MORE FST-7


This is our second FST-7 workout. If you feel that FST-7 is working for you and need to switch things up with a couple of new or different exercises make sure to check out our “FST-7 FOR MUSCLE” workout.


EATING TIPS FOR MORE MUSCLE


Keep in mind that nutrition is essential when it comes to losing body fat as well as gaining lean quality muscle, so make sure to view our muscle-building nutrition section to help you fast track your results!



FST-7 Notes:


FST-7 for smaller muscle groups


Complete 7 sets of 8 to 10 reps, with a 30-45 second rest period between sets.

FST-7 for large muscle groups


Complete 7 sets of 8 to 10 reps, with a 45-60 second rest period between sets.



Day 1 – Back and Abs


Exercise
Sets
Reps
Wide-grip Pull Ups
3
8-12
Reverse-grip Pulldown
3
8-12
Single-arm Bent-over Dumbbell Row
3
8-12
Reverse-grip T-bar Row
3
8-12
Deadlifts
3
8-12
Straight-arm Pulldowns  (FST-7)
7
8-10
Decline Crunches
4
15-20
Rope Cable Crunches
4
15-20

Day 2 – Shoulders and Traps


Exercise
Sets
Reps
Machine Shoulder Press
4
8-12
Prone Incline Barbell Front Raise
3
8-12
Upright Rows
3
8-12
Side Laterals (FST-7)
7
8-10
Bent-over Lateral Raises (FST-7)
7
8-10
Barbell Shrugs
4
8-12
Dumbbell Shrugs
4
8-12

Day 3 – Legs and Calves


Exercise
Sets
Reps
Standing Calf Raises
3
15-20
Donkey Calf Raises
3
15-20
Seated Calf Raises (FST-7)
7
20-25
Squats
4
8-12
Leg Press
3
8-12
Leg Extensions (FST-7)
7
8-10
Stiff Leg Deadlifts
4
8-12
Lying Leg Curls (FST-7)
7
8-10

NB – The reason that I have started with calves is that people tend to neglect them or take it easy, especially after a leg workout. This will help you to focus on them and push as heavy as possible.


Day 4 – Rest


Day 5 – Chest and Calves


Exercise
Sets
Reps
Incline Barbell Press
4
8-12
Flat Dumbbell Press
4
8-12
Weighted Chest Dip
3
8-12
Cable Crossovers (FST-7)
7
8-10
Toe Presses (on leg press)
3
15-20
Seated Calf Raise
3
15-20
Standing Calf Raise (FST-7)
7
20-25

Day 6 – Biceps, Triceps and Abs


Exercise
Sets
Reps
Skull Crushers
3
8-12
Seated Dumbbell Tricep Extension
3
8-12
Rope Pressdowns (FST-7)
7
8-10
Barbell Curls
3
8-12
Alternating Dumbbell Curls
3
8-12
Cable Preacher Curls (FST-7)
7
8-10
Hanging Leg Raises
4
15-20
Bicycle Crunches
4
15-20

Day 7 – Rest



FST-SUPPLEMENTATION


WHEY PROTEIN


Whey protein is probably the most important supplement for lean quality muscle. It is fast-absorbing, high in leucine and BCAA’s, which will allow lightening-fast amino acid delivery to the muscle cells where your muscles can start repairing themselves after training. The high amount of leucine will help spike insulin levels to help drive these nutrients into the muscle cells and kick-start protein synthesis!


Make sure to opt for a quality concentrated whey protein or isolate whey for even faster results!



SUGGESTED SUPPLEMENTS


Chronicle Nutrition Whey Isolate

Chronicle Nutrition WHEY ISOLATE ultra-fast absorbing protein is designed to give your body exactly what it needs to maximize muscle growth and recovery. WHEY ISOLATE has been proven to maximize the promotion of muscle protein synthesis which can help increase your muscle building potential!



3D Nutrition Whey Isocon

3D Nutrition Whey Isocon is a superior quality protein blend which has been developed to provide the highest possible natural rates of nitrogen retention and amino acid conversion in order to help build and repair body tissues, thereby assisting with gains in lean muscle mass.



BioTech USA Iso Whey Zero

NUTRITECH CREATINE HCL is designed to increase strength, muscle mass and boost recovery, helping you perform at your best. Creatine Hydrochloride (Hcl) is the salt form of creatine, allowing for greater solubility and increased bio-availability than regular creatine monohydrate.




Older Post Newer Post