Fascia Stretch Training-Seven (FST-7)
1. Fascia: Anatomy A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
2. Stretch: To lengthen, widen, or enlarge
3. Training :The process of bringing a person to an agreed standard of proficiency by practice and instruction
4. Seven: The seventh in a set or sequence.
FST-7 refers to 7 sets performed as the final exercise of a target body part.Basically you train regularly,with seven sets to finish muscle,with minimal rest between to get the best pump possible.FST-7 was created by "The Pro Creator" Hany Rambod and used by some of the biggest bodybuilders in the world, including Jay Cutler and Phil Heath! FST-7 .The goal is to bring as much vitamins,minerals,amino acids,oxygen etc into the muscle,and also stretch the fascia tissue which will help encourage muscle growth as fascia tissue will limit muscle growth.
FST-7 is a relatively simple protocol, but it requires serious intensity and dedication, plus a tip-top muscle building diet to attain the most benefit and prevent over-training. Usually 3 or 4 exercises are performed per bodypart with a rep range of 8-12 for 3-4 sets. At the end of the workout an isolation exercise is performed for that bodypart for 7 sets of 12 reps with 30 seconds of rest in between.
Sample FST-7 Chest Workout
The first exercises you perform should be heavy, compound lifts to spark the most muscle growth in your specific body parts. In fact, all of the exercises performed in the first portion of training are heavy free-weight movements.
After this dumbbell flyes can be performed to really bring on muscle pumps and to fatigue your chest. Go heavy here again.
After doing your three sets of heavy, compound exercises it is time for the '7' portion of FST-7. An isolation exercise is chosen, and 7 sets of 12 reps are performed with around 30 seconds of rest in between. This portion is designed to force as much blood and nutrients into your muscles as possible and to literally force your muscle facia to 'stretch' and grow beyond normal levels. The pump and burn you feel from this will be incredible!
An isolation exercise is always chosen for this part as a compound exercises will place too much stress on your body and will not be beneficial.
Incline Dumbbell Press 3 x 8-12
Barbell Bench Press 3 x 8-12
Dumbell Flyes 3 x 8-12
Cable Flyes 7 x 12 30 seconds rest
For other body parts the same pattern is followed. Here is an example of the exercises that can be performed.
Back
Pull Ups 3 x 8-12
T-Bar 3 x 8-12
Barbell Row 3 x 8-12
Cable Pullover 7 x 12
Shoulders
Dumbbell Press 3 x 8-12
Front Raise 3 x 8-12
Side Raise 3 x 8-12
Machine Lateral Raise 7 x 12
Legs
Squat 3 x 8-12
Front or Hack Squat 3 x 8-12
Lunges 3 x 8-12
Leg Extensions 7 x 12
Remember post workout nutrition is key, as you need to flood your body with a good amount of carbohydrates,BCAAs and protein to spark muscle growth.
FST-7 is a relatively simple protocol, but it requires serious intensity and dedication, plus a tip-top muscle building diet to attain the most benefit and prevent over-training. Usually 3 or 4 exercises are performed per bodypart with a rep range of 8-12 for 3-4 sets. At the end of the workout an isolation exercise is performed for that bodypart for 7 sets of 12 reps with 30 seconds of rest in between.
Sample FST-7 Chest Workout
The first exercises you perform should be heavy, compound lifts to spark the most muscle growth in your specific body parts. In fact, all of the exercises performed in the first portion of training are heavy free-weight movements.
After this dumbbell flyes can be performed to really bring on muscle pumps and to fatigue your chest. Go heavy here again.
After doing your three sets of heavy, compound exercises it is time for the '7' portion of FST-7. An isolation exercise is chosen, and 7 sets of 12 reps are performed with around 30 seconds of rest in between. This portion is designed to force as much blood and nutrients into your muscles as possible and to literally force your muscle facia to 'stretch' and grow beyond normal levels. The pump and burn you feel from this will be incredible!
An isolation exercise is always chosen for this part as a compound exercises will place too much stress on your body and will not be beneficial.
Incline Dumbbell Press 3 x 8-12
Barbell Bench Press 3 x 8-12
Dumbell Flyes 3 x 8-12
Cable Flyes 7 x 12 30 seconds rest
For other body parts the same pattern is followed. Here is an example of the exercises that can be performed.
Back
Pull Ups 3 x 8-12
T-Bar 3 x 8-12
Barbell Row 3 x 8-12
Cable Pullover 7 x 12
Shoulders
Dumbbell Press 3 x 8-12
Front Raise 3 x 8-12
Side Raise 3 x 8-12
Machine Lateral Raise 7 x 12
Legs
Squat 3 x 8-12
Front or Hack Squat 3 x 8-12
Lunges 3 x 8-12
Leg Extensions 7 x 12
Remember post workout nutrition is key, as you need to flood your body with a good amount of carbohydrates,BCAAs and protein to spark muscle growth.
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