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Both Philsis and Jacart used this training method called FST-7 before preparing for the Olympic bodybuilding competition to force their mature muscles to become more muscular! Are you ready to learn this training method? Let’s make our muscles explode together!

What is FST-7

The full name of FST-7 is Fascia Stretch Training 7 (Fascia Stretch Training), which was founded by Hany Rambod, a famous American fitness coach and nutrition expert. The details of this training method are as follows:

Arrange the last movement in trainingUse;

Use single-joint movements, such as seated leg extensions and straight-arm pulldowns;

Perform a minimum of 7 sets of movements, each set of 8-12 times, with a rest time of 30-45 seconds between sets.

This training method keeps the trained muscles hyperemic in the final stage, increasing metabolic pressure and forcing muscle growth. Therefore, you must pay great attention to the rest time between groups and the number of movements in each group.

Training example

See how to use FST-7 in different trainings:

Chest muscle training Action Number of groups times Rest between sets 1 Dumbbell incline bench press 4 8 60s 2 Dumbbell incline fly 4 12 60s 3 Smith bench press 4 8 60s 4 Decline barbell bench press 4 8 60s FST-7 Pulley cross chest 7 10 30s Back muscle training Action Number of groups times Rest between sets 1 wide grip pulldown 4 8 60s 2 seated rowing 4 12 60s 3 Barbell bent over row 4 8 60s 4 Dumbbell one-arm row 4 12 60sFST-7 Straight arm pulldown 7 10 30s Leg training Action Number of groups times Rest between sets 1 barbell squat 4 8 60s 2 leg press 4 12 60s 3 lunges 4 12 60s 4 deadlift 4 12 60s FST-7 Leg Curls 7 10 30s