FST-7 Workout Routine - Pro Bodybuilding Techniques

FST-7 Workout Routine - Pro Bodybuilding Techniques

There are a handful of proven weightlifting techniques that you need to stick to if you want to gain muscle mass. Compound movements used in powerlifting, such as bench presses, squats and deadlifts, are essential for building muscle mass. But sometimes you hit a plateau and need to make a few changes to push your muscles into new growth. One technique that I have tried and that really works for me is FST-7 training. FST is an abbreviation for Fascia Stretch Training. The seven is the number of sets you perform using this technique. This technique was developed by Hany Rambod, the trainer of many professional bodybuilders. There is much more than just the weightlifting factor to FST-7 training as Hany covers various factors both in and out of the gym. In this article I will only cover the actual training portion and how I implemented this into my routine and what worked best in my own experience.

First of all, you need to understand that FST-7 training is not just about getting a pump, although that is one of the effects you will feel. Again, this shouldn't be viewed as just high rep training. These are misunderstandings of FST-7 training. The first part of the entire FST-7 workout consists of training with heavy weights using straight sets. This basically works all muscle fibers. The goal is to force the muscle to grow and give the muscle shape by stretching the muscle fascia. I will not go into detail about the FST-7 training in its entirety. But I will give an example of the leg workout I did this morning.

FST-7 Style Workout with Legs:

Squats (heavy weight, parallel): 5 sets of 10, 10, 8, 8, 8

Lying leg curls: 4 sets of 10

Leg extensions: 4 sets of 10

Standing leg curls: 4 sets of 10

FST-7 Leg Press Workout: 7 sets of 12-15 with 30 seconds rest between sets

As you can see, the leg routine above looks somewhat normal (perhaps with the exception that when it comes to leg exercises, I like to alternate quad and hamstring exercises; normally I would also do another pressing exercise like squats, but I haven't). t since I knew I had the 7 sets of leg presses at the end). It may not look as voluminous as most legs, but you'll certainly feel it when you're done (and for the next few days afterward). Make sure you stretch afterward. You can implement the FST-7 with any body part. In my opinion it's good to do this for 2-4 weeks and then switch to something else for a few weeks.

Inspired by Jason Stallworth