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Penn

Member
Has anyone here got experience in this?
What protocol did you use did you get any results?
Does it work similar to occlusion training?
 
Hany invented something called FST-7 that is based off the concept but his program doesn't seem to contain much more then adding a 7 set final exercise to target 1 body part.[h=2][/h]
 
Try Dog Crapp
Dis?
[h=2]Example Of A Doggcrapp Cycle[/h]
  • The exercise numbers (in orange) correspond to individual workouts. In our example, only the five number-one exercises are done in the first workout, only the five number-two exercises are done in the second workout, etc.
  • Each working set is preceded by one to five warm-up sets.
  • The additional set of 10-12 reps for rack and regular deadlifts, as well as the 20-rep additional “widowmakers” for quads, is performed after a rest and with lighter (but still heavy) weights.
  • Abs can be trained on any day, typically with one warm-up set and one working set to failure of both a crunching movement and a leg-raise movement. Working sets can be either rest-pause sets for 20-30 reps or straight sets for 15-20 reps.
[h=2]Exercise & Reps Per Working Set[/h][h=2]“A” Workouts[/h][h=2]Chest[/h]
  • 1 Incline Smith machine presses 11-15 rest-pause
  • 3 Flat-bench barbell presses 11-15 rest-pause
  • 5 Hammer Strength chest presses 11-15 rest-pause
[h=2]Shoulders[/h]
  • 1 Military presses 11-20 rest-pause
  • 3 Medium-grip upright rows 11-15 rest-pause
  • 5 Smith machine shoulder presses 11-20 rest-pause
[h=2]Triceps[/h]
  • 1 Close-grip bench presses 11-20 rest-pause
  • 3 Lying triceps extensions 15-30 rest-pause
  • 5 Machine dips 11-20 rest-pause
[h=2]Back (Width)[/h]
  • 1 Hammer Strength 11-15 rest-pause underhand pulldowns
  • 3 Front wide-grip pulldowns 11-15 rest-pause
  • 5 Close-grip pulldowns 11-15 rest-pause
[h=2]Back (Thickness)[/h]
  • 1 Deadlifts 6-9 9-12
  • 3 Rack deadlifts 6-9 9-12
  • 5 T-bar rows 10-12
[h=2]“B” Workouts[/h][h=2]Biceps[/h]
  • 2 Barbell drag curls 11-20 rest-pause
  • 4 Seated dumbbell curls 11-20 rest-pause
  • 6 Machine curls 11-20 rest-pause
[h=2]Forearms[/h]
  • 2 Hammer curls 10-20
  • 4 Barbell wrist curls 10-20
  • 6 Cable reverse curls 10-20
[h=2]Calves[/h]
  • 2 Leg-press toe presses 10-12
  • 4 Machine donkey calf raises 10-12
  • 6 Seated calf raises 10-12
[h=2]Hamstrings[/h]
  • 2 Lying leg curls 15-30 rest-pause
    4 Sumo leg presses (feet high and wide, press with heels) 15-25
  • 6 Seated leg curls 15-30 rest-pause
[h=2]Quadriceps[/h]
  • 2 Squats 4-8 20
  • 4 Hack squats 4-8 20
  • 6 Leg presses 4-8 20
All calf exercises are done with an enhanced negative portion of the rep. Each rep consists of five seconds of lowering down to a full stretch, a 10- to 15-second hold in the stretched position, then rising onto the toes.
[h=2]Workout Schedule[/h]
wgwe.png

[h=2]Notes:[/h]
The numbers 1 through 6 correspond to the exercise numbers in the Doggcrapp cycle chart. Follow a pattern of A and B workouts for the bodypart split. Beginning with week 3, this pattern repeats, starting with the #1 exercises.
 
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