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nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

For any serious athlete out there who has hit a brick wall called a plateua you are most likely trying to think of a new way to shock your muscles into growth and you should be. The past 2 months I've been experimenting with FST-7 training. It's simple to explain but it will absolutely destroy your muscles if you do this correctly. For the last exercise of each workout routine you do you will simply perform 7 sets of 10-12 reps. You keep the weight the same for all 7 sets so use your best judgment when selecting the amount of weight. You need to focus more on form and contraction rather than heavy weight. You can do FST-7 for pretty much any exercise of your choice, but I'd recommend for anyone just starting to do them with an isoation exercise. The key here is to only take a minimum of 30 seconds rest and a maximum of 45 seconds rest in between all 7 sets. If you're eating correctly and do the FST-7 correctly I promise you will start making gains. 

I'll give you guys a list of the best exercises to perform FST-7 with.
Chest: Cable crossovers or pec decks.

Back: Lat pushdowns with the cable or seated cable rows.

Quads: Leg extensions or leg presses.

Hamstrings: Seated or laying leg curls.

Biceps: 1 arm machine preacher curls or seated incline dumbbell curls.

Triceps: Rope cable pushdowns or Laying EZ bar skull crushers.

Delts: Lateral cable or dumbbell raises.

Traps: Dumbbell shrugs or EZ bar upright rows with inside grip.

Calves: Seated or standing calf raises.

Abs: Cable rope crunch or standing side oblique crunch with the dumbbell. Give this a shot guys! You will love it! Gives a killer pump too! #HTH

muscular strength
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