A Formidable Pump from FST-7!

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What is FST-7 training?

FST-7 Training, short for 'Fascia Stretch Training 7', is a training system based on intensive stretching of the muscular connective tissue. This tissue surrounds all the muscle fibers, forming a thin layer. The goal of training is to maximize the supply of nutrients to the stretched tissue. This guarantees optimal development of the muscle tissue and increased blood flow to the muscles, resulting in better training results.

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Is it really someone who invented the FST-7 training?

The father of the FST-7 system is Hany Rambod, who is well known in the world of bodybuilding and strength training. Fans of the sport don't need to describe him too precisely, as Hany is an undisputed coaching champion. He is the person who is at the top of the world's strength training hierarchy. Furthermore, it is worth mentioning that he successfully trained such stars as Jay Cutler and Phil Heath.

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FST-7 is the target

The training system aims to maximize muscle anabolism and has proven to be effective for both mass gain and fat reduction. Its goal is to provide the trained muscles with as much blood and nutrients as possible, which results in a strong and balanced blood pumping that expands the muscle connections. This allows for the building of more muscle fibers during the regeneration period. Muscle connections are a significant limiting factor for muscle growth, as muscles can only grow to the extent that the muscle connections allow. The more the muscle connections are stretched, the more room there is for muscle growth.

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For whom was the FST-7 training devised?

FST-7 is an advanced training method devised for bodybuilders who have already attained a certain amount of muscle mass and wish to further develop their bodies. It is another of the highly intensive methods of increasing training effectiveness, hence novices should not consider this method. FST-7 was created by an expert for other experts to assist them in further developing their own bodies. This necessitates a profound understanding of one's own body for the system to operate correctly.

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Effectualness

Initially, FST-7 training was created with the purpose of refining resistant muscle groups that did not react to other known methods. It necessitated the execution of additional 7 sets solely for two muscle groups in the body of a certain athlete. However, as often occurs in bodybuilding, systems tend to progress. Hence, FST-7 has evolved and currently, some athletes utilize it for all muscle groups, which best testifies to its immense effectualness.

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Principles

FST-7 is a unique training method that differs from others in the number of series and the duration of breaks between them (30-45 seconds). We don't do 4/5 series here, only 7 - it's a fixed number. Below I'll describe a few essential principles that must be strictly adhered to. The principles of FTS-7 developed by Hany Rambod: – It's crucial to take maximum short breaks between series (30-45 seconds). We don't do serial breaks that are necessary. We use a stopwatch to ensure accuracy. This helps us maintain the required intensity. We pay attention to choosing the right weight and monitoring breaks between the 4th and 5th series. The body should already be at its limits. Only the psychologically strongest will be able to perform 7 series without interruption; – during short breaks, we replenish the water deficiency in the body and stretch the trained muscles. We do not engage in any other activities. Intensive stretching of the muscle that was subjected to heavy work a short time ago is as painful as performing 7 series. Stretching has a strong impact on the muscle fascia discussed earlier. To maintain a long and strong pump, it's necessary to constantly hydrate the body. With water, all necessary macro- and micronutrients enter the muscles; – we use a range of 8 to 12 repetitions per series. We start with the highest possible weight and gradually lower it if necessary. Regression is unavoidable. Proper selection of weight will lead to a gigantic muscle pain after performing 7 series. According to Rambod, the pump plays a key role in overcoming stagnation.

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Experiencing a muscle pump as per Arnold Schwarzenegger's description

In the renowned film "Pumping Iron", Arnold Schwarzenegger observed that only a handful of individuals comprehend the concept of a muscle pump. To understand this phenomenon, one must experience it firsthand. It is the best feeling he has ever known. He yearns to experience this pump as it causes his muscles to grow. The pump signifies that his muscles are filled with blood, becoming extremely rigid, and the skin is stretched taut, as if it could burst at any moment. Arnold likened the sensation to someone filling his muscles with air. It is a remarkable feeling.

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A sample training regimen

Below is the timetable that Rambod originally proposed: 1 biceps of the arms + triceps of the arms + calf muscles; 2 lower limbs; 3 rest day; 4 chest + frontal deltoid areas; 5 back + posterior deltoid areas; 6 deltoid muscles + biceps of the arms; 7 break.

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Two-headed and three-headed muscles along with thigh muscles

– performing arm bending with internal rotation in three sets of 8-12 repetitions; – executing arm bending with hammer grip in three sets of 8-12 repetitions; – carrying out bending with a weight plate in seven sets of 8-12 repetitions; – performing pull-ups on the bars in three sets of 8-12 repetitions; – executing positional pressing in the lying position in three sets of 8-12 repetitions; – carrying out pulling up of the upper cable in seven sets of 8-12 repetitions; – performing lifting on tiptoes with weight in seven sets of 8-12 repetitions.

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Lower Limbs

– quadruple squats 4 series after 8–12 repetitions; – execution of steps 2 series after 8–12 repetitions; – MCs on individual lower limbs 2 series after 8–12 repetitions; – straightening of legs while sitting + bending of lower legs while lying down (superseries) 7 series after 8–12 repetitions.

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Cage + Front of Arms

– Incline pressing (+) 4 sets of 8-12 repetitions; – Dips on bars 4 sets of 8-12 repetitions; – Pulling cables at gate 7 sets of 8-12 repetitions; – Cage press 3 sets of 8-12 repetitions; – Seated side pulls 7 sets of 8-12 repetitions.

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The back and shoulder area

– Dead row in 4 sets of 8-12 repetitions; – Pulling on the bar in 2 sets of 8-12 repetitions; – Rowing with the bar in 3 sets of 8-12 repetitions; – Carrying the dumbbell in 7 sets of 8-12 repetitions; – Raising the arms in the trunk bend in 2 sets of 8-12 repetitions; – Reverse butterflies in 7 sets of 8-12 repetitions.

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Arm and Bicep

– Performing seated rowing exercises with the bar in 4 sets of 8-12 repetitions; – Performing exercises to lift arms forward with the bar/dumbbells in 3 sets of 8-12 repetitions; – Performing exercises to lift arms to the sides in 3 sets of 8-12 repetitions; – Performing exercises to lift arms to the side with the machine in 7 sets of 8-12 repetitions (rest 30-45 seconds between sets); – Performing exercises to pull back on the bench in 3-4 sets of 12-15 repetitions; – Performing exercises to pull back on the machine or lines in 7 sets of 12-15 repetitions (rest 30-45 seconds between sets); – Performing exercises to bend arms with dumbbells in 3-4 sets of 8-12 repetitions; – Performing exercises to bend on the bench in 3 sets of 8-12 repetitions; – Performing exercises to bend arms with the bar in 7 sets of 8-12 repetitions (rest 30-45 seconds between sets).

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The Importance of Appropriate Diet and Supplementation

Similar to any complex system, the diet plays a crucial role in FST-7, and supplementation is an indispensable supplement. We must increase our calorie and protein intake in our nutrition plan for mass training. In regard to supplements, we should provide ourselves with a high-quality vitamin and mineral supplement and supplements that support the muscle pump effect. Preparations based on agmatine, citrine, and arginine form the basis. We can also apply a BCAA amino acid supplement supply after training, considering their effective doses. Proper supporting supply allows for maximum efficiency of the method.

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FST-7 as the remover of development obstacles!

FST-7 is likely the most demanding approach to overcoming stagnation ever devised... it requires many years of experience and unyielding determination... it manages the challenge of training stagnation exceptionally well, demanding a tremendous effort from the athlete... according to Rambod, there is no stagnation that FST-7 cannot overcome.

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Conclusions and Inferences

As can be seen, the system outlined in this article is highly intricate and detailed. It requires a significant amount of commitment and dedication from the user, yet it also provides numerous advantages. If you have been experiencing a plateau in physical development for a while, this training program is for you! However, keep in mind that the more benefits it offers, the more it will demand from you.