FST-7 Workout Routine – Pro Bodybuilding Techniques

There are a hand-full of tried and true weight lifting techniques that you must stick with if you want to gain muscle mass. Compound movements used for powerlifting such as bench press, squats, and deadlifts are essential for gaining muscle mass. But sometimes you hit a plateau and need to make a few changes to shock your muscles into new growth. One technique that I’ve tried that really works for me is the FST-7 workout. FST is an acronym for fascia stretch training. The seven is the number of sets you perform using this technique. This technique was created by Hany Rambod, trainer of many professional bodybuilders. There’s much more than just the weight lifting factor of the FST-7 workout as Hany covers several factors both inside and outside the gym. For this article, I’m just going to cover the actual workout portion and how I have implemented this into my routine and what has worked best in my own experience.

First of all, you need to understand that the FST-7 workout isn’t about merely getting a pump although that’s one of the affects you’ll feel. Also this shouldn’t be considered as just a ‘high rep’ workout. These are misconceptions of the FST-7 workout. The first part of the entire FST-7 workout is training with heavy weights using straight sets. This basically works all muscle fibers. The intent is to force the muscle to grow and to also add shape to the muscle by stretching the muscle fascia. I’m not going to get into depth with the FST-7 workout in its entirety. But I will provide an example of the leg workout I did this morning.

FST-7 Style Workout with Legs:

Squats (heavy weight, parallel): 5 sets of 10, 10, 8, 8, 8

Lying Leg Curls: 4 sets of 10

Leg Extensions: 4 sets of 10

Standing Leg Curls: 4 sets of 10

FST-7 Workout with Leg press: 7 sets of 12-15 with 30 second rest periods between sets

As you can see, the leg routine above looks somewhat normal (maybe with the exception that when I do legs, I like to alternate quad and hamstring exercises; also, I normally would do another pressing exercise such as hack squats, but I didn’t since I knew I had the 7 sets of leg presses at the end). It may not look like as much volume as most do for legs, but once you’re done you’re certainly going to feel it (and the next few days thereafter). Make sure you stretch afterwards. You can implement the FST-7 with any body part. In my opinion, it’s good to do this for 2-4 weeks then switch to something else for a few weeks.

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