FST-7.(Fascia Stretch Training 7)

FST-7 (Fascia Stretching Technique-7) is a workout program developed by Hany Rambod. Its main goal is gaining muscle by stretching the muscle fascia (sheath). This is done by giving the muscles a strong pump achieved with high volume workouts with short breaks between sets, isometric tension and continuous tension.




The workout routine is suitable for all those who seek muscle hypertrophy. Large muscle groups are trained once a week and small - twice.

Here's an example of a FST-7 routine workout split:

• Day one: Biceps and triceps, calves
• Day two: Legs
• Day three: OFF
• Day four: Chest and triceps
• Day five: Back and calves
• Day six: Shoulders and biceps
• Day seven: OFF

Triceps

1. Close-grip bench press 3-4 sets of 8-12
2. Weighted or machine dips 3 sets of 8-12
3. Overhead cable extension 7 sets of 8-12
4. Skull crushers 7 sets of 8-12

Biceps

1. Alternate dumbbell curls 3-4 sets of 8-12
2. Machine preacher curl 3 sets of 8-12
3. EZ-bar curl 7 sets of 8-12 (rest 30-45 seconds between sets while sipping water)

Quads

1. Leg extensions 3-4 sets of 8-15
2. Squats 4 sets of 8-12
3. Hack squat or leg press 3 sets of 8-15
4. Leg extension or leg press 7 sets of 8-15

Chest

1. Incline dumbbell press 3-4 sets of 8-12
2. Incline dumbbell flye 3 sets of 8-12
3. Flat Hammer or dumbbell press 3 sets of 8-12
4. Pec deck or cable crossover 7 sets of 8-12

Shoulders

1. Seated dumbbell press 4 sets of 8-12
2. Barbell or dumbbell front raise 3 sets of 8-12
3. Dumbbell lateral raise 3 sets of 8-12
4. Lateral raise machine 7 sets of 8-12

Back

1. Warm-up:
2. Neutral-grip chin-ups 3 sets of failure
3. Wide-grip pull downs 3 sets of 8-12
4. Barbell row 3 sets of 8-12
5. Hammer Strength row 3 sets of 8-12
6. Machine or cable pullover 7 sets of 8-15

Hamstrings

1. Lying leg curls 3-4 sets of 10-15
2. Stiff-leg dead lift 3-4 sets of 10-12
3. Single leg curl 3-4 sets of 10-15 each leg
4. Seated leg curls 7 sets of 10-15

Traps

1. Dumbbell shrugs * 3-4 sets of 8-12
2. Machine shrugs 7 sets of 8-12 !Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.

Rear delts

1. Dumbbell rear lateral raise 3-4 sets of 12-15
2. Reverse pec flye or cable 7 sets of 12-15

Calves

1. Standing calf raise 4 sets of 10-12
2. Seated calf raise 4 sets of 15-20
3. Leg press or calf sled raise 7 sets of 10-12

Recommendations

• Separating muscle groups in the split and the selection of exercises depends on individual needs and lagging muscle groups.
• The first exercise for each muscle group should be compound and the last - an isolation movement preferably on a machine.
• Stretching plays an important part in this training methodology - stretching between sets of each exercise, with the exception of the last seven (pump up) sets. Hold the stretch position for 30 seconds.
• Your last movement is a pump up movement - during its execution fascial stretching is performed the most. Muscles are filled with blood. Breaks between sets should be short - 30 to 45 seconds.
• Drink water throughout the workout because it helps supply the muscles with vitamins, minerals, amino acids and oxygen.
• Focus on form, follow it strictly.
• Leave your ego out of the gym. This is not a workout program for showing off power, and improving power performance. Use a weight with which you can perform the exercises with correct form.
• A good idea is to do isometric tension between sets - flexing in bodybuilding poses. At first hold the pose for 10 seconds. Work up to 30 seconds.
• Be sure that your restorative items (food, sleep, rest) are at a good level. If you are one of those people that recover harder and slower (hard life, strenuous work, insufficient sleep, etc..) - Choose exercises that require less recovery time (leg press compared to a full squat, for example).
• For maximum growth: positive caloric intake (daily calories to exceed your energy consumption), quality food, adequate sleep, rest and supplements. Lean towards compound and basic movements.
• For intermediate athletes: Focus more on isolation exercises for different muscle groups and when you get some experience and get used to the workout program you can include compound exercise as well. Be careful with the execution of the exercises, use correct form.

For example, for the last movement (7 sets) in the legs workout you can start with leg extensions and leg presses. When you gain some experience, consider switching to the hack squat.

For advanced athletes: 

Do not underestimate this program! In the original version of the FST-7 pump up sets are performed last. But that does not mean that if you are an advanced athlete can not do them first. This is a way to pre-exhaust and to diversify your training.
(sources:simplyshredded.com)