The FST-7 Workout Program
With this workout we’re going to focus on getting bigger muscles from the inside out…
FST-7 is a training principle that was created by Hany Rambod. He has become quite famous among professional bodybuilders in recent years because he has helped coach some of the world’s top champions. In fact, the last 2 Mr. Olympia champions, Phil Heath and Jay Cutler, have worked directly with him in preparation for the Olympia. And this years Ms. Figure Olympia Champion, Nicole Wilkins, has also followed his training methods. So this system works equally well for both men and women.
FST stands for Fascia Stretch Training, and the number seven refers to seven sets performed for the final exercise of each bodypart.
What is Fascia?
There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is the dense fibrous connective tissue that interpenetrates and surrounds the muscles of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity.
The amount of elastin fibers determines how much extensibility and resiliency fascia will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically gifted bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger, fuller, and rounder. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of trying to blow a balloon as opposed to trying to blow up a hot water bottle. The balloon stretches easily whereas the hot water bottle barley stretches at all.
The average bodybuilder who struggles to gain muscle size has much thicker fascia than genetically gifted top level bodybuilders, so they have a hard time developing that full, round, comic book super hero muscular look. Hence the need to focus on stretching the fascia to help increase the muscle’s potential for growth.
Stretching The Fascia For More Growth…
The idea of stretching the muscle fascia is nothing new. John Parrillo has been advocating fascia stretching since the 1970’s. And Dante Trudel of Dogg Crapp Training has incorporated stretching as part of their training programs.
But with FST-7 the idea is not so much on static stretching or elongating the muscles after training. But rather stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.
Now after hearing this some people will think that they will just focus on using lighter weights, higher reps, and “pumping up” the muscles. But FST-7 is not all about pumping. That’s just one component. The basic theory that a bigger muscle is also a stronger muscle holds true. You still need to train with heavier weights and use progressive overload in your workouts in order to build mass.
Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won’t ever get thick muscle size without training with heavy weights. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results.
The main idea behind the FST-7 training system is simply to combine both heavy strength training and high volume muscle pumping into the same workout without having one take away from the other.
Click The Link Below To Download The FST-7 Workout Schedule:
–>> FST-7 Workout Program Of The Month Program – PDF
–>> Printable FST-7 Workout Gym Schedule – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂