What Is FST-7?: FST-7 - The Key To Muscle Growth: Part 1

FST-7 - The Key to Muscle Growth: Part 1
Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41
What is FST-7?
FST-7 is a training system I devised after years of research and a great deal of trial and error
with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven
sets performed for the final exercise of a target bodypart. I have had many clients use this
system for overall growth and especially to improve stubborn bodyparts that were seemingly
resistant to just about anything else the person had tried. FST-7 encompasses several
factors both inside and outside the gym. This month we will focus on the training aspects.
Is fascia limiting your muscle growth?

There are three types of fascia in the human body, but the type bodybuilders should be
concerned about is deep fascia. This is dense fibrous connective tissue that
interpenetrates and surrounds the muscles, bones, nerves, and blood vessels 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 it will have. In
other words, some of us have fascia that is thicker and tougher than others. The most
genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies
appear to be larger and fuller, with that round ‘bubbly' look that all bodybuilders covet.
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 it being easier to blow up a
balloon as opposed to one of those water bottles that strongmen like Franco Columbu used
to. Jay Cutler and Nasser El-Sonbatty are two men that clearly have thicker fascia. This
didn't prevent them from building substantial muscle mass, obviously, but neither man ever
had that round ‘Marvel Comics' appearance to their muscles. Yet the average bodybuilder
has thicker fascia than either of those two champions. In an effort to expand their fascia and
allow growth to occur, some have turned to Synthol and other items that are injected deep
into the muscle belly. There have even been some advisors, mainly online, that make it seem
as if this is the only solution and must be done. They will also try and insist that all the pro's
use Synthol and site inject, which I can assure you is not true. Synthol and related products
are foreign substances, and you can never be certain how they will metabolize in the body.
We are starting to see various health issues with bodybuilders that are more than likely
related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal
growth, but that is not the way to do it.
All stretching is not the same
I am not the first person to recognize the importance of stretching the muscle fascia. First
John Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive
stretching during workouts as part of their training programs. They had the right idea, but
stretching the fascia by elongating the muscle is not the best method. FST-7 is based on
stretching the muscle from the inside out by volumizing it. This is accomplished by getting the
greatest pump possible while training.
Do I still train heavy, or can I just pump up with light weights?
One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just
one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely
must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier
and lighter training with clients over the years, and discovered that both types are needed.
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 extreme muscle size without training with heavy straight sets. So you need to
focus equally on maximizing both your strength and your pump in the same workouts to see
optimal results.
Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:
Alternate dumbbell curls 3-4 x 8-12
Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water -
more on this next month)
I don't typically like to use very high reps, because too often you will experience general
fatigue and get short of breath before you have built the maximum pump in the muscle. I also
don't like the weight to be too heavy and limit the reps any lower than eight, because this is
when you see form breaking down and ancillary muscles kicking in and robbing the target
muscle of the proper stimulation. You can think of the ‘7' set as blowing up a balloon. We
keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes
in that time. You can think of it as blowing up a balloon with a slight leak in it - even though
the balloon is being inflated, some air is escaping. The key is to build on the pump sets by
set, exponentially, so that it reaches its maximum state by the final set. If the rest periods
were too short, you wouldn't have enough energy to do justice to the seven sets. Another
question I often get is, should the weight be constant as the seven sets go on? It can be, but
it's perfectly fine to reduce the weight one or two times as needed to stay in the proper rep
range. There may also be times when you need to increase the weight, but this happens less
often.
How often can I train bodyparts this way?

Generally speaking, this type of training is too traumatic on the larger muscle groups to use
more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too
long to allow for more frequent workouts. For instance, Phil Heath recently completed a back
workout and was sore for four days. Since he is supposed to be training back and chest
twice a week in preparation for the Arnold Classic, this threw him off his schedule somewhat.
The higher than normal amount of microscopic tears in the muscle caused by FST-7 training
necessitates a bit more recovery time than standard training protocols. However, smaller
bodyparts like arms and calves certainly can and should be trained twice a week. This gives
you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn
bodyparts. Here's a sample split that displays how you could arrange this:
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
This is a split geared toward someone with the goal of improving stubborn arms. There are
many other variations depending on what the individual's goals might be.
Which exercises are best suited to the ‘7' sets?
Certain exercises are more appropriate than others for the ‘7' sets. The big compound free
weight movements like squats and deadlifts usually are poor choices, for two reasons. For
one thing, they involve several other muscle groups and don't do a good job of isolating a
target muscle. Also, they require technique and balancing, which tends to break down if one
attempts to perform multiple sets in such a short time span. Machines are a good choice in
many instances because they keep you in a fixed plane of movement and thus make it easier
to isolate a given muscle. Those with selectorized stacks also make it very fast and
convenient to increase or decrease the resistance as needed. Here are some suggested
movements that I have found work very well:
Back width: Machine pullovers (Hammer Strength, Nautilus) or cable pullovers
Back thickness: Seated row machines with chest support
Chest: Pec deck or peck flye machine*, cable crossovers
*I find that the pec decks with the pads for the elbows usually work very well for shorter
trainers,
while the pec flye machines with handles seem to be better for tall guys. Try both - you will
know by the pump and range of motion you achieve which one is a better choice for you.
Shoulders: Machine lateral raises with pads - my favorite is made by
Bodymasters. Hammer Strength, LifeFitness, and Cybex also produce similar
models.
Quads: Leg extensions, leg presses
Hamstrings: Seated or lying leg curls
Biceps: EZ-bar curls, machine curls, cable ‘front double biceps curls'
Triceps: Cable pushdowns using rope attachment
Overhead cable extensions
Skull crushers (for advanced trainers)
Calves: Standing and seated raises, calf raises using leg press
(alternate between these three)
When should I do my ‘7'?
The best time to do your ‘7' is as the final exercise for a muscle group. You don't want to do it
first, as this would take away from your performance on the heavy straight sets that are also a
critical factor in building muscle mass. Finishing off a bodypart with a great pump is
something many top bodybuilders have been doing instinctively for years, not knowing that
they were expanding their fascia and maximizing growth. It may be tempting to do your
pumping sets earlier on if you can't seem to get any kind of pump going, but I would urge you
instead to do something like a set or two of 21's to get the blood flowing and then proceed
with your heavy sets before capping it all off with your ‘7' set for that bodypart. Remember,
‘7's' are done at the conclusion of each bodypart, so if you are working multiple bodyparts in
a given workout, you will be doing two or more of these extended pumping sets.
Next month
Now you know what you need to do in the gym, but there is more to FST-7. Next month we
will look at how your nutrition should be set up to optimize your workouts and recovery as well
as facilitate a better pump. I will also give you some real-life examples of clients that have
used these methods to improve bodyparts that had been otherwise unresponsive for some
time.
Got a question for Hany you would like to see answered here? E-mail him at
HanyRambod@aol.com .
Due to the high volume of e-mail he receives and limited editorial space, only selected
questions will be answered and used.
Sample FST-7 bodypart routines*

Triceps
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Overhead cable extension 7 x 8-12
8 / 10
(beginner and intermediate)
Skull crushers 7 x 8-12
(advanced)
Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
*Next month we will feature sample workouts for back, hamstrings, traps, rear
delts, and calves

What Is FST-7?: FST-7 - The Key To Muscle Growth: Part 1

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What Is FST-7?: FST-7 - The Key To Muscle Growth: Part 1

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FST-7 - The Key to Muscle Growth: Part 1

Is fascia limiting your muscle growth?

How often can I train bodyparts this way?

Sample FST-7 bodypart routines*

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