Anyone Tried FST-7?
I know I have posted allot in afew day but hey,, I figured its better to ask then guess.
I am curious though if anyone has tried the FST-7 training? I was looking into it and allot of it seems very vauge. I cant blame the guy as thats his style and dosn't want to give out all his secrets. But I have peiced soem together from several sources.
What I have gathered though is this.
You train about 5 days a week. You work the big muscles one a week, legs and back. And the smaller muscles twice a week.
It says to focus on isolation exercises and to work 4 to 5 exercises per muscle groupe and any where between 12 to 18 reps per set. You lift slightly lower weight so you can maintain proper form and build weight through the weeks while maintaining form. (basis enough) On the last exercise of that muscle group you only lift 7 reps but at a weight you will hit your failure at number 7.
You also only take 30 to 45 second rest perios between sets and to flex the muscle you working to fource blood into the muscle.
If there is more I need to know or if it is even worth trying let me know. Thanks allot for all the help guys
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OneinamillionFST-7 training is a great way to build muscle and strength. It focuses on isolation exercises and high reps to really target the muscle fibers. It's important to maintain proper form and use a weight that allows you to hit failure at the 7th rep. Rest periods should be kept to a minimum (30-45 seconds) and you should flex the muscle you're working to force blood into the muscle. It's definitely worth trying if you're looking to build muscle and strength. Good luck
This is a good training system. There is more than one way to stimulate muscle and I believe this method incorporates heavy-duty exercises mixed with more high volume concentrated squeezing and contracting with full stretch range of motion and throw in a 7-set exercise to get maximal amount of nutrients rich blood to the muscle. I think fst-7 is universal and can work for anyone opposed to low volume heavy or high volume training. Fst-7 uses both . Best way to learn it is watch Hany train his clients and then try to master it yourself in the gym
Hey man
Great post and smart to ask for advise on anything relevant and this is certainly relevant.
Hany Rambod created this method (so he claims lol).
F. (fascia)
S. (stretch)
T. (training)
Thanks goes to Hany Rambod for the creation of this next training method. Many Pros (like Jay Cutler) have attributed this training method to finally be able to push their body through a plateau and increase muscle gains. The problem some bodybuilders have which seems to ‘limit' how much they can grow is there predetermined genetic ‘Fascia' which is the thin layer of muscle tissue that surrounds the actual muscle. The fascia is the limiting factor in achieving muscle growth because the muscle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth. The goal is to bring as much vitamins/minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. It is also encouraged to stay very hydrated throughout the work out and to stretch frequently between sets to also increase muscle ‘pump' thereby stretching the fascia even further.
The 7 in "FST-7" refers to the final exercise per body part trained. Typically one would train that body part as heavy as you normally would keeping the rep range between 8-12, but the last exercise, you'll perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
A typical FST-7 Split:
Day One: Bi's/Tri's/Calves
Day Two: Legs
Day Three: Off
Day Four: Chest and Tri's
Day Five: Back and Claves
Day Six: Shoulders and Bi's
Day Seven: Off
FST-7 would be a great training method to try to change things up in your routine, especially if you have time to dedicate yourself to the gym for 5 days. It also could be a great new method to incorporate into your workouts if you're looking to bring up a certain lagging body part. You're fascia might be to blame.