RicRusso.com |
FST-7
As quoted.... It stands for Fascial Stretch Training & the 7 refers to 7 sets performed as the final
exercise of a target bodypart. Basically you train regularly, with7 sets to finish muscle, with
minimal rest between to get the best pump. Example:
| Alternate db curls 3-4 x 8-12 |
Ez bar curls-7 x 8-12 (30-45 seconds between sets while sipping water). |
| machine preacher curls-3 x 8-12 |
He (Hany Rambod) also says smaller muscles like calves & arms can and should be
trained twice a week, while bigger muscles should be once a week. His example of a split is:
| 1-bi's,tri's,and calves | 4-chest and tri's |
| 2-legs | 5-back and calves |
| 3-off | 6-shoulders and bi's |
| 7-off |
Other than that some key info is to not use big compound lifts as your "7 set" since they require balance & other muscles to come into play which takes focus off target muscle. So machines & cables are a good idea, free wights like bb curls & skull crushers are as well. Also, do your "7 set" at the end, to finish off a muscle, with minimal rest between. He says to think of it as filling up a baloon with a small leak, as your muscles slowly lose blood once pumped. The point is to get the best pump.
The goal is to bring as much vitamins, minerals, amino acids, oxygen etc into the muscle, & also stretch the fascia tissue which will help encourage muscle growth as fascia tissue will limit muscle growth.
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