The Power of Fascia Stretch Training: Unlocking Your Muscle Growth Potential

In the world of bodybuilding, there is constant search for training methods that can unlock the full potential of muscle growth and help athletes achieve their desired physique. One such method that has gained significant attention is Fascia Stretch Training, or FST-7. Developed by renowned bodybuilding coach Hany Rambod, FST-7 promises to deliver impressive results by targeting the fascia, a thin but tough layer of connective tissue that surrounds and links all the muscles in our body. In this article, we will explore the benefits of FST-7, understand how it works, and discuss who can benefit from this unique training approach.

What is FST-7 Training?

FST-7, which stands for Fascia Stretch Training 7, is a training principle developed by Hany Rambod. The number ‘7’ refers to the seven sets of exercises performed during the final part of each training session. The goal of FST-7 is to stretch and expand the fascia surrounding the muscles, allowing for greater muscle growth and development. Rambod believes that by applying high-rep, high-intensity sets at the end of a workout, the fascia can be lengthened and the muscles can experience greater tension, leading to increased muscle hypertrophy.

The Science Behind FST-7

While there is limited scientific research specifically on FST-7, the concept of stretching the fascia to promote muscle growth is grounded in scientific principles. Fascia has elastic properties and can stretch when subjected to tension. By performing exercises that create tension and pump blood into the muscles, FST-7 aims to stretch and expand the fascia, creating more room for muscle growth. While more research is needed to fully understand the physiological effects of FST-7, many bodybuilders have reported positive results from incorporating this training method into their routines.

Who Should Try FST-7 Training?

FST-7 training is not recommended for beginners, as it is a high-intensity training technique that requires a certain level of experience and strength. Intermediate to advanced bodybuilders who have been training consistently for a significant period can benefit from FST-7, especially if they have hit a plateau in their muscle growth. FST-7 can provide a novel stimulus to break through plateaus and stimulate further muscle development. However, it is important to note that FST-7 should be used sparingly and not as the sole training method, as it can be physically demanding on the body.

Incorporating FST-7 into Your Training Routine

To incorporate FST-7 into your training routine, it is important to follow a structured approach. Begin your workout with heavy straight sets to build strength and activate the target muscles. Follow this with higher-rep metabolic work to further fatigue the muscles. Finally, finish your workout with seven cluster sets of the final exercise, with minimal rest between sets. It is recommended to focus on isolation exercises during the cluster sets, as they allow for a better mind-muscle connection and target specific muscle groups effectively.

FST-7 Workout Examples

Here are some FST-7 workout examples targeting different muscle groups:

Chest Workout

1. Incline Dumbbell Press: 3 sets of 8-10 reps
2. Incline Fly Press: 3 sets of 10-12 reps
3. Dumbbell Bench Press with Power Grip: 3-4 sets of 8-10 reps
4. Cable Crossovers (FST-7): 7 sets of 8-10 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercise.

Arms Workout

1. Close-Grip Bench Press: 3 sets of 6-8 reps
2. Barbell Curl: 3 sets of 6-8 reps
3. Triceps Pressdown superset with Standing Hammer Curl: 3 sets of 10-12 reps (each)
4. Incline Dumbbell Curl (FST-7): 7 sets of 12-15 reps
5. Dumbbell Skull Crusher (FST-7): 7 sets of 12-15 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercises.

Quad Workout

1. Leg Extensions: 3-4 sets of 8-15 reps
2. Squats: 4 sets of 8-12 reps
3. Hack Squat or Leg Press: 3 sets of 8-15 reps
4. Leg Extension or Leg Press (FST-7): 7 sets of 8-15 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercise.

Back Workout

1. Wide Grip Pull-Ups: 3 sets of 8-10 reps
2. Reverse Grip Pulldowns: 3 sets of 8-10 reps
3. T-Bar Rows: 3 sets of 8-10 reps
4. Reverse Grip Barbell Rows: 3 sets of 8-10 reps
5. Deadlifts: 3 sets of 8-10 reps
6. Straight Arm Pulldowns (FST-7): 7 sets of 8-10 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercise.

Shoulders Workout

1. Seated Dumbbell Press: 4 sets of 8-12 reps
2. Barbell or Dumbbell Front Raise: 3 sets of 8-12 reps
3. Dumbbell Lateral Raise: 3 sets of 8-12 reps
4. Lateral Raise Machine (FST-7): 7 sets of 8-12 reps
5. Dumbbell Bent Over Lateral Raises: 4 sets of 8-10 reps
6. Barbell Shrugs: 4 sets of 8-10 reps
7. Dumbbell Shrugs: 4 sets of 8-10 reps
8. Reverse Pec Decks (FST-7): 7 sets of 8-10 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercise.

Triceps Workout

1. Rope Pressdowns (FST-7): 7 sets of 8-10 reps
2. Close Grip Bench Press: 3 sets of 8-10 reps
3. Dips: 3 sets of 8-10 reps
4. Lying Extensions: 3 sets of 8-10 reps

Rest for 30 to 45 seconds between sets during the FST-7 exercise.

Remember to adjust the weights and rest periods according to your fitness level and individual capabilities.

The Bottom Line

Fascia Stretch Training (FST-7) is a unique training methodology that focuses on stretching and expanding the fascia surrounding the muscles, allowing for greater muscle growth and development. While it may not be suitable for beginners, intermediate to advanced bodybuilders who have hit a plateau in their muscle growth can benefit from incorporating FST-7 into their training routine. By following a structured approach and incorporating FST-7 into specific exercises, you can enhance muscle hypertrophy and unlock your full muscle growth potential. Give it a try and see the results for yourself!