Introduction: FST 7 Workout Plan

The FST 7 (Fascia Stretch Training) exercise program may be exactly what you need to take your body to the next level. Designed by internationally respected trainer Hany Rambod, FST 7 has become known for producing quick gains for amateur and professional athletes. This tutorial will offer a thorough review of the FST 7 training method, its advantages, and how to include it into your schedule.

What is FST 7?

Designed to maximise muscular development and hypertrophy, FST 7, short for Fascia Stretch Training with 7 sets, is a bodybuilding system The "seven sets" carried out as the last exercise for a particular muscle group form the pillar of the program. This high-intensity approach not only offers a skin-splitting pump but also stretches the fascia, the connective tissue encircling your muscles, to enable extra growth space.

Key principles of FST 7 include:

• Maximizing pump: During the exercise, raise blood flow to the target muscles.
• Slowing down the eccentric: (negative) portion of motions for best muscle engagement results in Time Under Tension (TUT).
• Progressive overload: Gradual increase over time of weights, repetitions, or sets.
• Controlled Form: Using machines and cables for support during the seven sets will help to guarantee focus on the target muscle.

Benefits of FST 7

Enhanced Muscle Hypertrophy: Seven sets of constant stress from which the muscles develop bigger and stronger.
Improved Muscle Symmetry: Targeting weaker muscle areas precisely helps FST 7 produce a balanced body.
Better Mind-Muscle Connection: The emphasis on controlled repetitions helps you to completely activate the intended muscle.
Increased Hormonal Response: FST 7's high intensity increases anabolic hormone production, therefore encouraging muscle growth.
Fascia Stretching: The technique stretches the fascia, therefore stimulating your muscles to grow and occupy the newly formed area.

Key Components of the FST 7 Workout Plan

 

1. Dynamic Warm-Ups: Every session begins with a rapid warm-up meant to boost blood flow and ready your muscles and joints for the demanding workout.
2. Training Splits: FST 7 suggests a certain split to guarantee sufficient between session recuperation. As an illustration:

• Monday: Triceps and back
• Tuesday: biceps and shoulder development
• Wednesday: Abs and Legwork
• Thursday: Calves and chest
• Friday: Triffs and biceps

3. The "Seven Sets" Technique: is carried out as the last workout for a muscle group. Keeping the muscle under continuous stress, rest for 30 to 45 seconds between sets.

FST 7 Workout Plan Sample

Monday: Back and triceps.

• Three sets of ten to twelve repetitions in reverse grip pull-down
• Three sets of eight to ten V-Bar Pull-downs
• Reverse Grips Barbell Row: Three sets totaling eight to ten repetitions.
• low cable Row: three sets of ten to twelve repetitions
• FST 7 Straight Arm Pull-Down: seven sets totaling ten to twelve repetitions.
• Three sets of ten to twelve repetitions in a rope push-down
• Three sets of eight to ten close-grasp bench presses
• Three sets of eight to ten weighted dips
• FST 7 Overhead Cable Extension: Ten to twelve sets total

Tuesday: Shoulder and biceps development

• Four sets of ten to twelve repetitions total seated lateral raises.
• Four sets of eight to ten dumbbell presses
• Three sets of eight to ten repetitions from Spider Bench Front raises
• FST 7 Standing Lateral Raises: 7 sets totaling 8 to 12 repetitions
• FST 7 Straight Bar Spider Curls: 7 sets totaling 10–12 repetitions.

Nutrition and Supplementation

FST 7 stresses the need of right diet and supplements. These rules are some pointers:

Protein Intake: Daily consume 1.6–2.2 grams of protein per kilogramme of body weight.

Carbohydrates: Give high-intensity exercises power. Pay particular attention to complex carbs including brown rice, oats, and sweet potatoes.

Healthy Fats: Promote hormone production. Sources include avocados, almonds, and lean seafood.

FST 7 Training Meal Plan Sample:

Breakfast: Breakfast calls for six egg whites, one omega egg, three- fourth cup oats, one half cup fruit.

Mid-Morning Snack: One serving of IsoJect protein accompanied by a handful of almonds makes a mid-morning snack.

Lunch: Lunch calls eight ounces of chicken breast, one cup brown rice, two cups mixed greens.

Pre-Workout: AminoJectTM and EVP® Plus before workout

Post-Workout: After a workout: IsoJectTM protein with one medium banana

Dinner: Dinner calls eight ounces of fish, one cup quinoa, one cup steamed broccoli.

Evening Snack: An evening snack can be cottage cheese topped with a tablespoon of almond butter.

Advanced Tips for FST 7

Hydration: Drinking at least one gallon of water every day will help muscles pumps and healing.

Eccentric Focus: Slow down the negative side of exercises to activate more muscle fibers by eccentric focus.

Intensity Multipliers: Incorporate during your sets methods including forced repetitions, half repetitions, or pause repetitions.

Progress Tracking: Note your weights, repetitions, and general improvement in a notebook.

Common Mistakes to Avoid

Skipping Warm-Ups: Ignoring Warm-Ups raises your chance of injury.

Poor Form: Sacrificing form for more weights might result in inefficient workouts and injuries.

Overtraining: Allow at least 48 hours of recuperation before focusing on the same muscle area once again overtraining.

Neglecting Nutrition: Ignoring nutrition will make it difficult for you to bounce back and notice improvement without enough nourishment.

Who Should Try FST 7?

For serious muscle development intermediate to expert lifters, FST 7 is perfect. Before adding this approach, beginners should concentrate on learning fundamental lifts and laying a strong basis of strength.

 Conclusion

Anyone trying to challenge their limitations and get noticeable results will find the FST 7 exercise program revolutionary. It makes sense that this technique is a popular among elite athletes since it combines scientifically supported ideas with uncompromising intensity. With FST 7, you can release your full potential and change your body by means of determination, appropriate diet, and a well-organized schedule.