FST-7 training

[Tatyana]

Fascia stretch training developed by Harry Rambod.

The seven refers to the seven sets you do at the end of an exercise.

That is all I know.

Can anyone else fill me in on anything else?

I am always interested in new training routines and I can't be bothered to do the research right now and I am hoping one of you lot have tried it.

 

[ceo]

Wulfgar was doing this one recently. See if we can get him in here, or send him a PM.

 

[SaiBoT]

One of the ideas about FST-7 it's that instead of doing intense stretch for expanding the fascia, like the DC stretches or John Parrillo stretches you will be doing those 7 sets for expanding the fascia from the inside out through supersaturation of the muscle with blood, number 7 it's the number of sets that Hany Rambod figured it would be necessary to obtain this effect. Chris Faildo it's one of the advocates of this type of training, Jay Cutler and Phil Heath are also working out this way.

There you go Tatty. FST-7 Q&A

 

[chaos13]

i did fst-7 about a month ago, i didn't really see any results right away, but then moved into more of a powerlifting workout and noticed that alot of my lifts shot up. while doing fst-7 my muscles felt loose (almost like if you were to take a few weeks off from lifting and then come back), not sure if that makes sence. i liked and still incorporate a few of the princples in my workout, but do not follow the workout that fst-7 provides.

 

[Unit 2005]

With FST-7 you do your regular compound style lifts early, using heavy weights for normal rep range (6-12) and this is where you stretch the muscles, before each set and in between sets too. After you have done 3-4 exercises in this fashion, you move onto the 7 sets. Here you pick an isolation exercise that works the target muscle alone (he advices machine/cable based movements with strict form) to achieve maximum pump. After each set, you tense and squeeze that muscle for 15-30 seconds and procede to the next set, rest periods are 30-60 seconds. This technique forces a massive amount of blood into the muscle and with the short rest periods, keeps it there....and it burns like hell!

Example (chest day)

Incline barbell press 3-4 x 6-10
Flat DB press 3-4 x 8-12
Decline barbell press 3-4 x 8-12

Pec dec fly 7 x 8-12

 

[The Breeze]

Have been utilizing the FST-7 training for several weeks now. Have taken some of the routines I found on-line & customized them. Definitely works on isolating the muscles & the 7 sets at the end just keeps pumping the muscle group. Burns like crazy sets 5 thru 7!! You have to be sure to keep the weight a bit lower to get through the 7 sets of 20 reps!! Feels crazy good at the end though.

 

[RottenWillow]

Sounds like a potentially good hypertrophy training method. Will check it out.

 

[the_alcatraz]

How effective is this if you already do high volume training? I do a lot more sets and reps that most people on here, and I still GROW

 

[the_alcatraz]

One of the ideas about FST-7 it's that instead of doing intense stretch for expanding the fascia, like the DC stretches or John Parrillo stretches you will be doing those 7 sets for expanding the fascia from the inside out through supersaturation of the muscle with blood, number 7 it's the number of sets that Hany Rambod figured it would be necessary to obtain this effect. Chris Faildo it's one of the advocates of this type of training, Jay Cutler and Phil Heath are also working out this way.

There you go Tatty. FST-7 Q&A

Good link. Thanks.

 

[SouthernLord]

How effective is this if you already do high volume training? I do a lot more sets and reps that most people on here, and I still GROW

I've been doing the FST-7 sets as part of a bb split and my body is really responding. Bis, delts, and chest especially. I am holding a good pump days after training a body part. I'm training natty too, so I imagine the results would be even better on the sauce.

Try the FST-7 for a week bodypart and see what you think.

 

[OMEGA]

7 Sets eh?

http://www.elitefitness.com/forum/w.../omegas-chest-workout-604342.html#post8342664

 

[the_alcatraz]

I've been doing the FST-7 sets as part of a bb split and my body is really responding. Bis, delts, and chest especially. I am holding a good pump days after training a body part. I'm training natty too, so I imagine the results would be even better on the sauce.

Try the FST-7 for a week bodypart and see what you think.

You know what, I'm going to do that...and ask me in a week what I think about it