Designed by world-renowned trainer Hany Rambod, the FST-7 method is a very successful physique transformation system; it has been tested by many athletes all over the world, even multi-awarded champions, and gives extraordinary results.
Let's find out everything there is to know about the FST-7 method!
What is the FST-7 method?
FST is the acronym of Fascia Stretch Training; 7 refers to the 7 sets usually performed as a final exercise for a target body part. 7 is not just the simple serial number, but a real one complete system, designed to achieve maximum hormonal response and themuscle hypertrophy.
When skeletal muscle experiences significant tension, which damages the integrity of the muscle fibers, it creates an increase in protein contractile, as actin e myosin.
THEincrease in these proteins causes the cross section of the muscle to increase, resulting in an increase in force and the mass.
Furthermore, the increase in metabolic demands and metabolites, such as lactate, resulting from FST-7 training it can determine a greater production of anabolic hormones; this is what distinguishes FST-7 from many other training systems.
In essence, larger muscle leads to greater force potential, which in turn allows you to move greater loads; once the muscle has been highly stimulated, this can result in greater hypertrophy.
This is especially true when you they follow a diet, supplementation and recovery correct.
How does the FST-7 method work?
Who is it novice, should refrain from using compound lifts such as 7-set sets, because they require balance and the use of accessory muscles.
This can draw attention away from the target muscle; moreover, they can limit the ability to control the eccentric (negative) part of the movement.
This eccentric phase is essential to optimize muscle hypertrophy; controlled eccentric movements recruit fast-twitch muscle fibers, which is key to the success of FST-7. This forces muscle motor units to recruit fast-twitch fibers over slow-twitch fibers.
What is FST-7 used for?
Many bodybuilder athletes use FST-7 for improve muscle groups that are deficient or do not respond well to standard weight training.
The human body is composed of three bands; the one that comes pinch (made with three fingers) aimed at FST-7 is the deepest band. This fascia is a connective tissue composed of fibers, which covers the muscles, bones, nerves and blood vessels of the body.
Genetically luckier athletes have thinner fascia, which is why their muscles look bigger and fuller.
Il FST-7 method is based on stretching the muscle and, compared to other training methods, it does so after an important condition of muscle pump.
The goal is bring as many vitamins, minerals, amino acids, blood and oxygen into the muscle and stretch the fascia around it to ensure maximum growth.
FST-7 training example
This method involves working through 7 sets with medium-high reps; the choice must be based on two principles:
- Muscle isolation exercises
- Exercises that allow you to reach failure without ruining the execution technique.
Example of FST-7 for pectorals:
- 4×8 bench press
- High bench press with 3×8 dumbbells
- 3×10 cable crossover
- Pectoral machine 7×10.
And you, have you ever used this training method? Let us know in the comments and remember to follow us on our telegram channel