(Please visit the site to view this video) What is the FST-7 Method? In this video, I attempt to explain the FST-7 method and provide a demonstration on how one would implement it into a workout. The FST-7 method was apparently invented by a dude nam...
What is the FST-7 Method?
In this video, I attempt to explain the FST-7 method and provide a demonstration on how one would implement it into a workout.
The FST-7 method was apparently invented by a dude named Hany Rambod. Now, I had never heard of him, but he apparently has coached and trained several guys to 13 total Mr. Olympia titles. I would say that is some pretty good credentials.
FST-7 stands for Fascia Stretch Training. Hany designed the method to stretch the "Fascia," which is the connective tissue that bands, encloses, and connects muscles.
The FST-7 method is pretty straightforeward. It consists of 7 sets of a particular exercise for 10-12 reps each set, and using the same weight for each set. Rest periods between each set should be limited to 20-30 seconds. During each set and each rep, really focus on the stretch and executing correct form.
Hany Rambod recommends using the FST-7 method as a finisher for a muscle group. For example, if you're finishing up a tricep workout, hit FST-7 on the tricep pressdown, and really polish off the muscle.
TIPS for FST-7 Training:
**Choose an isolation exercise for the targeted muscle group for seven sets.
**Stretch the targeted muscle group before and after workout
**Don't under-rest and don't over-rest. 20-30 seconds is ideal.
**Try to keep reps in the 10-12 range. Only decrease the weight when you fail to get 10 strict reps.
