Fascial Stretch Training

[Penn]

Has anyone here got experience in this?
What protocol did you use did you get any results?
Does it work similar to occlusion training?

 

[Repacked]

Didn't Hany Rambod use this with Jay Cutler years ago, supposedly?

 

[Penn]

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]

 

[Darkoz]

.....my apologies, I mis-read the thread title



If you know what I mean......

 

[Shrek]

Has anyone here got experience in this?
What protocol did you use did you get any results?
Does it work similar to occlusion training?

Try Dog Crapp

 

[Repacked]

Try Dog Crapp

Tastes like shit.

 

[Bazza20]

Tastes like shit.

Not about taste all about the gains.

 

[Repacked]

Not about taste all about the gains.

Sign me up.

 

[Penn]

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]

[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.
​

 

[Shrek]

Yeah. Theres s full thread on here somewhere