Fascia Stretch Training 7 (FST-7) is a unique and effective training method designed to maximize muscle pumps and hypertrophy. Invented by renowned bodybuilding coach Hany Rambod, FST-7 has been utilized by top athletes to achieve impressive results.
FST-7 involves performing 7 sets of 12-15 reps for the final exercise of a targeted muscle group, with short rest periods of 30-45 seconds between sets. This high-volume approach increases blood flow to the muscle, stretching the fascia and potentially promoting growth. FST-7 is particularly effective for intermediate and advanced trainees, but beginners can benefit from a modified version with fewer sets and longer rest periods.
The primary goals and benefits of FST-7 are hypertrophy and increased muscle pumps. By increasing cellular swelling and metabolic stress, FST-7 stimulates muscle growth through enhanced nutrient delivery and waste product removal. This method also promotes better recovery and muscle development.
To incorporate FST-7 into your workout routine, select a final exercise for the targeted muscle group and perform 7 sets of 12-15 reps, with 30-45 seconds of rest between sets. Choose exercises that allow for a full range of motion and effectively target the specific muscle group. Rotate the FST-7 muscle group focus to prevent plateaus and keep your workouts challenging.
FST-7 can be combined with other training methods, like supersets or drop sets, by integrating them into other parts of your workout. However, avoid using these techniques during the FST-7 sets to maintain the intended intensity and muscle pump effect.
Monitor your progress by tracking strength, muscle size, and exercise performance. Consistent improvements indicate the effectiveness of FST-7 in your training program. Noticeable results may be visible within 4-8 weeks, but factors like genetics, training history, nutrition, and recovery can influence the rate of progress. Patience, consistency, and adherence to a balanced training program will help ensure success with FST-7.
Sample workout:
Day 1: Chest and Triceps