Spider curls with FST-7 set up,
FST-7 goes like this.... Sets: 5-7 with 5-8 reps(with a increase each set, stopping at a weight you can do a stagnate hold with)
The target of this is to build strength, control the negative, and build lean muscle mass
8 week program from bodybuilding.com
Try this, and you can superset if desired
Galeraaaa!! Passando pra lembrar que a promoção esta acabando! Ja foram mais de 20 aderindo ao plano! Só esta faltando vc! Se o que te desmotivava era o preço, aproveita essa chance! Se não era, venha conhecer nossa nova metodologia de treinamento mesclando exercícios de força, treinamento funcional e cross training! TEL: 3739-2194 👊🏾
. Programming ~ 7 FST-7: the term FST stands for: Fascial Stretch Training, while the seven represents the last exercise performed with "7" series. Surely this method of training is not recommended for newbies and / or those who do not have a good ability to perform band stretching. Many believe that the FST-7 differs from the other training methods for the final 7 series; in fact the reason that has captured the attention of many athletes and trainers is the fundamental interaction between training, integration and stretching. As far as is known, two focal points of the FST-7: 1) Fascial stretching 2) Pre, during and post Work Out integration Fetal stretching, a very painful practice, according to Hany Rambod (inventor of the FST-7), is essential during the Work Out, because it is possible to stretch and expand the muscle groups, and through continuous hydration and integration fill the same blood bands, macro and micronutrients, thus promoting the growth and volume of the muscular bundles themselves. 1) The small muscles are trained in multifrequency 2) The large sections are trained only once As Rambond says the first series must be heavy. The 7x10 is not a series of actual pumping; in fact, the first 3 series must be heavy, but above all the 7x10 series is to be chosen last, so that the heavy work of the first series is not jeopardized. Pumping, as far as one can think, is given by the stretch and the integration of the during which I will analyze shortly. Another important thing is that the last series must be done by performing isolation exercises and not by multiarticolari, so as to deposit + possible blood in the area. #fst7#bodybuilding#aesthetic#physique#menphysique
#fst7 Finisher. •
•Got up to 185 lbs at the end of December, packing on more body fat than I anticipated and just felt uncomfortable since my body frame is small at 5’5. Today I’m at 174 and feel a whole lot better. But got a whole lot of improvements to make. Got some goals I want to crush in 2018.
Where I am in life right now I just want to be surrounded with good company, build memories and just LIVE! Yes work is important and by no means will it be neglected, but make no mistake I will not be a slave to my work! There’s too much in this world to not see and I have enough life in me to see it all. No drama, no negativity, no bullshit... I refuse! if you have nothing but negativity, do us both a favor and stay the fuck away from me! But on a good note It’s up to you to make 2018 the best year ever 😏 @_tylerstump 📸📸
Another one from the random-ass reviewer!
**IPR cable kickback piece** @iprfitness
I saw a friend using this on their story and it seemed like a good addition to my WO programs.
And don’t get me wrong, my gym has the weird ones that attach at your ankles and those suck on our particular cable machine
1. I’m not sure how well it’s going to do outside of a straight cable kickback.
2. I had to pull up a stepper to stand on due to my cable machine (so not blaming that on the kickback piece). 3. I wish you could buy two (maybe you can? and I’m uneducated) I ended up doing #FST7 with it due to the one...it worked out though. ‼️Pros:
1. It’s GREY!
2. The company responded to me on IG...that’s literally my favorite #elfreference
3. It didn’t put strain on my calves or ankle like other attachments have.
4. It was super simple to figure out...you didn’t need to be a brain surgeon, rocket science, or a gym “pro” to get it #keepitsimplestupid
5. It came REAL quick
Once I figure out some more of the exercises to make it successful, I will be a super happy camper.
Like I have said if you have any questions, don’t know what FST7 is, or have a product you want me to review, hit me up...I love doing this stuff and I’m not paid to do it, just generally interested in expanding yours and my knowledge! #iprfitness#reviewer#notsponsored#knowledgeiskey#trynewshit#teamhexx
Loyalty is everything. A lot of big things in the horizon for Blackstone Labs. New products, new athletes and a great number of legion members I have become friends with. 2018 is gonna be a great year for us all. 💪🏻 #blackstonelabs#blackstonelegion @blackstonelabs_official @pjbraunfitness
Build those wingsss🦅
Applying some physical therapy not only to work the small muscles, but also to get better engagement when working compound movements. I've been adding these to the beginning of my workout after my HIIT/ 10 min warm up. You can either just do 3x15 focusing on the squeeze or do them in an FST-7 style 7 sets of 10, when you contract (get to the bottom of the movement) hold for a few seconds focusing on the muscle you're using and your engagement. FST 7 (Fascia Stretch Training) is an awesome tool for muscle growth and increasing strength! 💪👊