?FST-7 Defined? is Hany Rambod’s movie covering the famous training program.
Hany shows how FST-7 helps bodybuilding’s top stars including Mr. Olympia Jay Cutler.
With 13 Olympia titles to his credit, Hany Rambod, otherwise known as ?The Pro Creator,? is the mastermind behind some of the top physiques in the world. He graduated from the University of California, Santa Barbara with a bachelor’s degree in Biology and an emphasis in Neurophysiology. Shortly after graduation, Hany began consulting with top athletes in bodybuilding, fitness, figure, bikini, pro football, and Olympic track & field.
FST-7 stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
You should refrain from using compound lifts as your ?seven set,? because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this ?seven set?. Perform your ?seven set? at the end of the workout for that muscle group.
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. The fascia is the limiting factor in acheiving muscle growth because the mucsle 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.
*Restricting the ?seven sets? as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including ?front-loading the seven sets,? that can be discussed to allow creativity in your workouts to shock and further stretch the fascia and enhance muscle growth.
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