Fst-7 what yall think?

[--->>405<<---]

It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible. The example in the Pro Creator article in April 2008 issue is a workout for the biceps.

Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12(30-45 seconds between sets while sipping water-more on this next month)*

Smaller muscles like Biceps, Triceps and Calves can and should be trained twice a week,while bigger muscles should be trained only once a week.Here is an example of a split:


1-Bi's,Tri's,and Calves
2-Legs
3-off
4-Chest and Tri's
5-Back and Calves
6-Shoulders and Bi's

7-off

* This is the FST-7 exercise. Keeping rest intervals between 30-45 seconds and making sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.

You should refrain from using compound lifts as your "seven set," because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this "seven set". Perform your "seven set" at the end of the workout for that muscle group.**


The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in acheiving muscle growth because the mucsle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.

** Restricting the "seven sets" as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including "front-loading the seven sets", that will be discussed in the forums and blogs to allow creativity in workouts and to shock and further stretch the fascia and enhance muscle growth.


chest:
Exercise Sets Reps
Barbell Bench Press 3 10, 8, 6
Incline Barbell Press
3 12, 10, 8
Hammer Strength Chest Press
3 12, 10, 8
Cable Crossovers 7 15-20


back:
Barbell Bent Over Rows 3 10, 8, 6
Dumbbell Rows 3 12, 10, 8
Seated Rows (or Hammer Strength)
3 12, 10, 8
Lat Pulldowns 7 15-20

legs#1
Exercise Sets Reps
Squats 3 15, 12, 10
Hack Squats 3 12, 10, 8
Leg Extensions
3 12, 10, 8
Lying Leg Curls
3 12, 10, 8
Seated or Standing Leg Curls
3 12, 10, 8
Leg Press 7 15-20


legs#2
Exercise Sets Reps
Leg Press 3 15, 12, 10
Stiff Leg Deadlifts 3 12, 10, 8
Hack Squats
3 12, 10, 8
Seated or Standing Leg Curls
3 12, 10, 8
Leg Extensions 7 15-20

yes i know this is the nutrition section but since i consider this my home thought id post it here.. a buddy of mine told me about it and i was curious as to yalls thoughts?? apparently jay cutler and phil heath use this method.. thoughts?
Lying Leg Curls 7 15-20

[-KJ-]

I used it briefly before I started being lazy again. Will definitely go back to it maybe next phase of my cut. I found it gave a great pump but again with restricted cals im not so sure if I should or not! Need more knowledgeable members to chime in.

[--->>405<<---]

yeh i was thinking maybe for a lean bulk.. id never heard of it

[havehotasianwife]

i like it while cutting because with the lower weights and higher reps i still feel great after a workout because of the great pump in getting from the last set. also, ive really noticed it bringing out muscle defination compared to other ways ive lifted before. can i attribute this solely to fst7? not at all. impossible to say. but i can say that i go enjoy it as a change of pace from what i was doing before.

fyi, my triceps have NEVER looked better than they do right now!!! haha