FST-7: Fascia Stretch Training 7
FST-7, or Fascia Stretch Training 7, is a training method developed by renowned bodybuilding coach Hany Rambod. This technique focuses on increasing muscle mass by stretching the fascia—the connective tissue that surrounds your muscles—through intense pump sets.
What is FST-7?
The core principle of FST-7 involves performing seven sets as the final exercise for a specific muscle group. The goal is to stretch the muscles from the inside by filling them with as much blood as possible, resulting in an intense pump that ultimately promotes muscle growth.
How does it work?
During an FST-7 session, you perform seven sets with short rest periods of 30–45 seconds between each set. This approach increases the volume and tension on the muscle, which contributes to stretching the fascia and stimulating hypertrophy.
Benefits of FST-7
- Enhanced muscle pump: The consecutive sets with minimal rest lead to significant blood flow to the muscles, resulting in an intense pump.
- Fascia stretching: The increased tension and volume stretch the fascia, creating space for further muscle growth.
- Mental toughness: Completing seven intense sets requires focus and perseverance, building mental resilience.
Integrating FST-7 into your routine
FST-7 can be applied to various muscle groups depending on your training goals. However, it’s important to use this method in moderation and ensure adequate recovery to avoid overtraining.
Conclusion
FST-7 is an effective technique for those looking to maximize muscle growth by stretching the fascia and achieving an intense muscle pump. As with any training method, it’s essential to listen to your body and apply the technique correctly for optimal results.
