FST-7 training was developed by the Pro Creator Hany Rambod and used as an exclusive training principle for his clients. The Fascia Stretch Training 7 FST-7 body building training method has been incorporated into a vast number of training programs by several trainers to effectively train those stubborn muscle groups that are seemingly resistant to just about every other form of training. FST-7 refers to the seven exercise sets performed for the last exercise of the targeted muscle group.
The anatomy describing a structure of connective tissue surrounding muscles, muscle groups, nerves, and blood vessels binding some structures together while allowing others to slide smoothly over each other.
The stretching used to widen, lengthen or enlarge the muscle tissue.
As you may have already figured is the activity of submitting an individual to an agreed standard of skill through practice and a set of commands.
The seventh in a set or progression.
Notably certain exercises are more suitable than others when performing the “7” sets. Large compound free weighted movements such as included in deadlifts and squats are generally not recommended for two main reasons. First, such exercises often require the recruitment of several muscle groups, and as such do a very poor job of isolating a target muscle. Second, they demand a level of stability and technique which is difficult to maintain when attempting multiple sets of the exercises in a short period of time. Nonetheless they have been included in some FST-7 FST-7 body building training method as seen later in this article. When opting for FST-7 training program, exercise machines are seen as the preferred method of training in many instances as they tend to keep the trainer in a fixed plane of movement allowing it much easier to isolate and train a specific muscle.
Below are just a few of the suggested movements that have been found to work well with FST-7 training program:
The following is a 5 day split variant of the FST-7 body building training system you can easily include into your training program to train those hard trained muscle groups:
When FST-7 training your smaller muscle groups you should perform 7 sets of between 8 to 10 reps, allowing no more than 30 seconds rest in-between sets. When targeting larger muscles perform your 7 sets using 8 to 10 reps and rest in-between sets for no more than 60 seconds.
As a general recommendation beginners to FST-7 training should never train for more than two exercises each week.
(Training the Chest and Abdominals)
Trainers Note: Perform your abdominal exercises before training your chest, and always begin with an incline movement as most men are found to be somewhat weak in the upper chest.
(Training the Hamstrings, Quads and Calves)
Trainers Note: Be sure to perform your front and back squats alternatively with each workout and always use leg extensions as a method to pre-exhaust your quads.
(Training of the Abdominals and Back)
Trainers Note: Use the reverse grip exercises to target the lower lats. As you may have noticed, deadlifts are included in the workout, however as the exercise places a large amount of stress on the target muscle groups the exercise is generally performed late in the workout.
(Training your Abs, Traps and Shoulders)
Trainers Note: The reverse pec exercise has been included as a double up to effectively target your rear delts which are often a weak problem area for most men.
(Training the Biceps, Triceps and Calves muscles)
Stay up to date on the latest men’s health, fitness and lifestyle trends and tips.
Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.
© COPYRIGHT MEN'S FIT CLUB 2021. All Rights Reserved