In the realm of bodybuilding and fitness, various training methodologies have emerged over time, each with its unique principles and promises. Among these, the FST-7 (Fascial Stretch Training) program stands out as a method that targets muscle hypertrophy and definition through strategic training techniques. Championed by renowned bodybuilding coach Hany Rambod, FST-7 has garnered attention for its innovative approach to sculpting muscles and achieving remarkable gains. Let’s delve deeper into what FST-7 entails and how it can transform your physique.
FST-7 revolves around the concept of fascial stretching, which involves stretching the connective tissue surrounding muscles, known as fascia. The fascia plays a crucial role in muscle growth and definition, as it encapsulates muscle fibers and can limit their expansion. By stretching the fascia, FST-7 aims to create more space for muscle growth, resulting in enhanced muscle volume and definition.
KEY PRINCIPLES OF FST-7
High-Volume Training: FST-7 emphasizes high-volume workouts, focusing on performing multiple sets and repetitions for each exercise. This high-volume approach helps stimulate muscle growth and metabolic stress, two key factors in hypertrophy.
Strategic Rest Intervals: While the workouts in FST-7 are intense, they also incorporate strategic rest intervals between sets. These brief rest periods allow for partial recovery while maintaining a high level of muscle tension throughout the workout.
Targeted Muscle Pumps: FST-7 prioritizes achieving maximal muscle pumps during training sessions. This involves using moderate to heavy weights and performing exercises in a controlled manner to elicit a profound metabolic response and increase blood flow to the muscles.
Frequency and Consistency: Like any effective training program, consistency is key to success with FST-7. Training frequency is typically set at 4-6 days per week, with a focus on hitting each muscle group multiple times to maximize growth potential.
SAMPLE FST-7 TRAINING SPLIT:
DAY 1: CHEST
Flat Bench Press: 4 sets x 8-10 reps
Incline Dumbbell Press: 4 sets x 8-10 reps
Pec Dec Flys: 4 sets x 10-12 reps
Cable Crossovers (FST-7): 7 sets x 10-12 reps
DAY 2: BACK
Pull-Ups: 4 sets x 8-10 reps
Bent-Over Rows: 4 sets x 8-10 reps
Lat Pulldowns: 4 sets x 10-12 reps
Seated Cable Rows (FST-7): 7 sets x 10-12 reps
DAY 3: LEGS
Squats: 4 sets x 8-10 reps
Leg Press: 4 sets x 8-10 reps
Romanian Deadlifts: 4 sets x 10-12 reps
Leg Extensions (FST-7): 7 sets x 10-12 reps
DAY 4: SHOULDERS
Military Press: 4 sets x 8-10 reps
Lateral Raises: 4 sets x 10-12 reps
Rear Delt Flyes: 4 sets x 10-12 reps
Dumbbell Shoulder Press (FST-7): 7 sets x 10-12 reps
DAY 5: ARMS
Barbell Curl: 4 sets x 8-10 reps
Skull Crushers: 4 sets x 8-10 reps
Hammer Curls: 4 sets x 10-12 reps
Tricep Pushdowns (FST-7): 7 sets x 10-12 reps
DAY 6: REST OR ACTIVE RECOVERY
DAY 7: REST OR ACTIVE RECOVERY
The FST-7 training program represents a dynamic approach to muscle building and sculpting, leveraging the principles of fascial stretching to unlock new levels of muscular development. While it demands dedication and intensity, the results speak for themselves, with many athletes and bodybuilders attesting to its effectiveness in achieving muscle hypertrophy and definition. Whether you’re a seasoned lifter or a novice in the world of fitness, incorporating FST-7 into your training regimen could be the catalyst for reaching your physique goals and unlocking your full potential.
