FST-7 Training Program--any thoughts?

nknis8556

Hi all--

So, I'm looking to change up programs. I've been pretty consistent with PHAT for a few months now, and the general idea behind FST-7 looks similar, just different implementation. PHAT has been great, it's just getting a bit stale. I'm wondering if anyone has tried the program for any extended period of time, and what folks think of it. I realize there are several versions of it; this, in my book, is a good thing, since it indicates a high degree of flexibility.

For reference, this is the iteration I'm referencing:https://www.transparentlabs.com/blogs/workouts/35379203-fst-7-training-system-by-pro-trainer-hany-rambod

In case it matters: I'm 47, mostly interested in body building (not much in the way of powerlifting), 150lbs., looking to eventually go up to 155. I do strength training 5 days a week, yoga 4-6/week, and cardio twice a week (1 Body Combat class, 1 Spinning class).

Thanks!

Justin_7272

The facia talk generally sounds like broscience;

"By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth."

The lifts themselve seem generally balanced but it's a lot of volume and there's no progressive overload structure. It incorporates the Big 5-squat, bench, row, OHP, and deadlift-which is good, but doing each only once a week isn't ideal. It also places squat and deadlift on the same day; if you're running this I'd suggest moving DL to the "back day."

It also focuses on dumbbells. I'm guessing this is due to the facia theory as dumbbells provide a greater range of motion. My issue with that is if you want to get big you need to lift heavy, and the Big 5-with arguably the exception of OHP-are maximized with barbell.

Doing a boatload of various exercises once a week then trying to increase the next week doesn't seem ideal and frankly sounds like a waste of time.

That being said, I'm a big fan of fully body programs with progressive overloads, e.g. All-Pros or Strong Lifts. I'd suggest looking into them. They're not as "exciting" (you mentioned PHAT was getting stale) but they work. Good luck!

RollieThomson

I've done program once and I'm doing it again I quite like it.

nknis8556

Thanks for the input! The whole "targeting the fascial layer" bit stuck me as a bit odd; looked something like hypertrophy training, but what do I know.....

What I did like about PHAT is that it targeted each muscle group twice a week. There are other inflections of FST-7 that do something similar; push/pull splits--I'll probably try one of those.