Find out how best to train to build quality muscle mass and increase strength. This article will focus on the fst 7 bodybuilding workout program. The name of the system can be translated as training for stretching the fascia. The training program is intended for experienced athletes. Let's see how effective this technique can be.
What is fascia and the FCT 7 program?
First, you need to talk about what the fascia is, because the fst 7 training program in bodybuilding is aimed at stretching it. The fibers of the muscle tissue in our body are packed in a kind of "box" called the fascia.
The main components of this "cover" are collagen and elastin. As a result, the fascia has high strength, but at the same time it is elastic and can be stretched. Why fascia possesses precisely these properties is quite understandable. If we assume that it would not be elastic, then the muscles could not increase in size at the time of filling with blood. It is unprofitable for the body, since the efficiency is sharply reduced.
You probably know that during work, the muscles need a lot of nutrients, which are transported through the body with the blood. The higher the training intensity, the more powerful the pumping effect is. This leads to an increase in muscle size and stretching of the fascia. However, after the completion of the work, the blood drains from the muscles, because they no longer need nutrients. Simultaneously with the reduction in muscle size, the fascia contracts, squeezing out excess blood. Our body is very economical and will not waste energy. You probably already understood the goals of the fst 7 bodybuilding workout program.
The fascia makes it difficult for muscles to grow after training, and if you stretch it, you can gain mass faster. An example is shoes that are slightly out of size for you. At first you will feel discomfort, but gradually the shoes will stretch and the discomfort will disappear. It is on this principle that the training method we are considering is based, which allows us to reduce the external mechanical effect on the fibers of muscle tissue, which will allow them to increase their size faster.
FST 7 Training Program: Fundamentals
The FST 7 bodybuilding training program is actively promoted by Haney Rembod, who believes that the properties of the fascia differ from person to person. In his opinion, genetically gifted builders have more elastic fascia and this is one of the reasons for their rapid progress. However, one can disagree here, because the human body is adaptive and in this case external factors, namely training, will become decisive.
Now we can highlight the basic principle of the entire fst 7 training program in bodybuilding - the fascia stretches more with frequent and powerful blood flow into the muscle tissue. The essence of this training methodology is to create a powerful pumping effect, which makes the fascia more elastic.
Moreover, the system is used at the final stage of the lesson and for a specific muscle. To make the fascia more elastic, it is necessary to perform seven sets with minimal rest in between. As you can see, the number "seven" was included in the name of the system for a reason.
So, you first need to fully complete the intended training program, say, for the development of the chest muscles. After that, use any additional movement in seven sets with a half-minute pause in between. The number of repetitions in each approach should be from 8 to 12.
It is very important to do strength work first, since without it the muscles will not have an incentive to grow, and pumping does not have such properties. You must remember that in any case, it is strength training that should take priority, since the muscles are also capable of stretching the fascia under load.
Let's repeat all the steps of the training:
- Strength work is done - use heavy weights with a number of repetitions from 6 to 10.
- A powerful pumping effect is created - seven sets of 8-12 repetitions each with minimal rest between sets.
If we talk about a specific training program, then in relation to the training of the chest muscles, it may look like this:
- Incline Barbell Press - 4 sets of 6-8 reps.
- Bench press on a horizontal bench - 4 sets of 6-8 reps.
- Dumbbell Angle Press - 4 sets of 6-10 reps.
- Crossover - 7 sets of 8-10 reps with a pause of 30 seconds between reps.
The first three movements are designed to do strength work when you are working in a familiar style. The last exercise, in turn, is designed to create a pumping effect and stretch the fascia as much as possible.
What exercises of the FST 7 program are suitable for fascia?
If you need to use basic movements to gain mass and increase strength parameters, then to create a strong pumping effect, choose light ones. Agree that the same squats will make it difficult to create an isolated pumping of blood to the quadriceps, since a large number of muscles are involved in the work.
But with the help of isolated movements, it will be quite easy to achieve the necessary result.
It is advisable to use simulators, as they allow you to focus all your attention on a specific muscle, and in this situation the pumping will be maximum. Also on the simulator it is much easier to regulate working weights and this has a positive effect on pumping.
Here is a list of exercises that are ideal for our purposes:
- Legs - sisi squats, leg extension or bending.
- Back - Pullover, horizontal pulleys and link arms.
- Chest - convergence of hands in the simulator in front of you and crossover.
- Shoulder girdle - swings through the sides, it is possible to perform drop sets.
- Biceps - Concentric curls and biceps pulls.
- Triceps - French press from behind the head and extension at the vertical block.
These movements can be considered ideal for achieving a powerful pumping effect, and at the same time, when you perform them, you have the opportunity to stretch the tissues well. Note that muscle stretching in the original interpretation of the fst 7 training program in bodybuilding is not taken into account. At the same time, we are sure that this is an important point that must be paid attention to.
This is because the fascia can be stretched using two methods:
- Internal - pumping due to the pumping of a large amount of blood into the tissue.
- Outside - physical stretching.
When the classic training system is considered, then most often the conversation comes only about the first method. This fact can be explained by the fact that, thanks to pumping, the fascia stretches more in comparison with physical impact. However, when the two methods are combined, the results will be higher.
It must be said here that stretching exercises are between all approaches, including strength work. During rest, you don't just need to walk around the gym and recover, but rather stretch your muscles. Having dealt with the basic principles of the system, it is necessary to talk about the correct choice of load.
How to select the load for stretching the fascia?
You should be aware that the load is selected in accordance with the goals set. In this case, we need to achieve maximum blood pumping into the targeting muscles. In this case, the main condition must be observed - to perform seven sets of 8-12 repetitions in each. It is understood that a moderate operating weight should be used. Otherwise, you will not be able to complete the required number of approaches and repetitions with a minimum pause.
Giving specific advice in such a situation is quite difficult and you better conduct an experiment. However, based on our own experience, we can say that in comparison with strength work, weights must be reduced by about a third. It is also necessary to warn that it is possible that during the execution of one of the seven sets, the weight will have to be reduced, since the energy may run out. Don't worry about this, as the situation is natural.
If necessary, you can also change the rest time between sets in any direction. However, this should be done only if it allows you to enhance the pumping effect. For example, when working on your arms, you probably need less recovery time compared to your chest.
It is not difficult to understand that additional stress can significantly reduce the body's regenerative capacity. Be careful when using the fst 7 workout routine in bodybuilding to work on large muscle groups. During their training, the body already expends a large amount of energy. Again, we have to admit that universal recommendations in this matter cannot be given, because we all have different genetic data and level of training. It is still not worth using the pumping effect at the same time as serious strength work. However, no one bothers to use this system throughout the week, when the body is not exposed to a large load.
In this regard, it is necessary to remember about microperiodization. If you have not yet used it in your training, we strongly recommend that you start doing it. This principle is used by all pro-builders, why not take it into service for amateurs.
For more on FST 7 workouts, see below:
