FST-7, is anybody here ever use that program

[adilevy]

Additional research
If it seems odd that this discussion of nutrition as it applies to the FST-7 training system isn't
discussing supplements, that's because I am currently in the process of experimenting with
various types of products to see which ones enhance the pump, reduce soreness, speed up
recovery, and other effects that would be beneficial. One of the major side effects of this type of
training is extreme muscle soreness, so this in particular needs to be addressed. All I can say at
this point is that even though all the results aren't in and there is still more research to be done;
we have already witnessed some intriguing and exciting effects. Stay tuned here in the coming
months for my findings in this area.
Success stories - in progress!
Although I have been developing the FST-7 system for several years and have been
recommending it to my clients, only recently have I insisted that they consistently incorporate it
into their own training. In the near future, I will have some impressive success stories to report.
In the meantime, you will be seeing some of the results of FST-7 on the pro stages this year.
Phil Heath has used it to improve his shoulder and back width, his chest, and even his legs.
Larger bodyparts like back and legs typically need more time to show changes, of course.
Charles Ray Arde has used FST-7 over this past off-season to bring up his chest, delts, and
back for his rookie pro season this spring. And Bill Wilmore has just started using FST-7 for his
arms, and will soon be showing the results of his hard work. I also encourage those of you that
experience success with FST-7 to send me before and after photos and tell me how you used it
to improve stubborn bodyparts.
Figure workshop
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[adilevy]

Sample Basic FST-7 bodypart routines
Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
(beginner and intermediate)
Skull crushers 7 x 8-12
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[adilevy]

Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
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[adilevy]

Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
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[adilevy]

Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Traps
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an
imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an
emphasis on squeezing the contraction point for a full one-second count.
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
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[adilevy]

Reverse pec flye or cable 7 x 12-15
Rear laterals
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
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