What are your thoughts about FST-7?
I am still a little confused about this style of training… Has anyone one tried this workout?
If so please explain thanks..
By david Robson
It is based on the theory that the potential amount of muscle that you are going to build depends highly on your genetic make up and the thickness of the fascia surrounding the muscle belly. For example, if you have a thicker fascia, the chances are that you will be more restricted and will be less likely to build mass, compared to if you have a thinner fascia.
FST-7 training is a two-tier training system. The first principal of the system is that a stronger muscle is a bigger muscle, so we say that you will still have to maintain a certain minimal strength level and will need to gain strength as you try to get bigger.
The second theory revolves more around the fascia itself and the belief that the way to expand this fascia is through a high volume of sets, hence the seven sets, and pumping as much nutrient-rich blood into the muscle bellies to help expand the fascia, all with a very minimal amount of rest in between the sets (30 to 45 seconds) after you have done your base sets comprising heavier movements.
The heavier movements can consist anywhere from one to three sets. For some of my clients we do high intensity style training, maybe only one working set. Sometimes they will do two or three working sets. But those are the base exercises, the first two or three exercises before the FST-7 exercise.
The last set is all about volume. That doesn’t mean you go so light that it is all about the pump; you still use a good amount of weight where you are going to be able to feel the eight to 12 reps, and sometimes as high as 15 (reps).
You are not going so light where all you are doing is just getting fatigued. You are still going to failure somewhat, but you are doing it not so light where you stop and go, ‘well I could have probably done ten more reps’. You are going pretty close to failure at the 12 to 15-rep mark.
I am still a little confused about this style of training… Has anyone one tried this workout?
If so please explain thanks..
By david Robson
It is based on the theory that the potential amount of muscle that you are going to build depends highly on your genetic make up and the thickness of the fascia surrounding the muscle belly. For example, if you have a thicker fascia, the chances are that you will be more restricted and will be less likely to build mass, compared to if you have a thinner fascia.
FST-7 training is a two-tier training system. The first principal of the system is that a stronger muscle is a bigger muscle, so we say that you will still have to maintain a certain minimal strength level and will need to gain strength as you try to get bigger.
The second theory revolves more around the fascia itself and the belief that the way to expand this fascia is through a high volume of sets, hence the seven sets, and pumping as much nutrient-rich blood into the muscle bellies to help expand the fascia, all with a very minimal amount of rest in between the sets (30 to 45 seconds) after you have done your base sets comprising heavier movements.
The heavier movements can consist anywhere from one to three sets. For some of my clients we do high intensity style training, maybe only one working set. Sometimes they will do two or three working sets. But those are the base exercises, the first two or three exercises before the FST-7 exercise.
The last set is all about volume. That doesn’t mean you go so light that it is all about the pump; you still use a good amount of weight where you are going to be able to feel the eight to 12 reps, and sometimes as high as 15 (reps).
You are not going so light where all you are doing is just getting fatigued. You are still going to failure somewhat, but you are doing it not so light where you stop and go, ‘well I could have probably done ten more reps’. You are going pretty close to failure at the 12 to 15-rep mark.
