FST-7 is the abbreviation of (Fascia stretch training 7) that relates to stretching the muscle layer, while the number 7 is the number of batches that must be made on a particular muscle party train that day. Many bodybuilder this training method results in significant increase in muscle mass, especially in those "stubborn muscles" where no other method of training was not successful.
Muscle layer limits the increase in muscle?
The human body can find three types of muscle membranes, but bodybuilders need to be only interested in the deep fascia. It is a dense, fibrous tissue that covers muscles and other organs of the body. The density of collagen fibers gives strength to the tissue and the amount of elastin in turn determines how it is expandable and elastic. Some individuals have a thick and solid layer (fascia), apart from the rest. Genetically gifted bodybuilder possess this muscle layer, because their abdominal muscles act so big and full, so desirable between bodybuilders. Ronnie Coleman and Phil Heath are two professional athletes who have characteristically thin fascia. Their muscles may become very easy to pump. Best effort to expand the fascia is longitudinally stretching the muscle using FST-7, which is based on the fact that muscles stretched from the inside out.
Muscle layer limits the increase in muscle?
The human body can find three types of muscle membranes, but bodybuilders need to be only interested in the deep fascia. It is a dense, fibrous tissue that covers muscles and other organs of the body. The density of collagen fibers gives strength to the tissue and the amount of elastin in turn determines how it is expandable and elastic. Some individuals have a thick and solid layer (fascia), apart from the rest. Genetically gifted bodybuilder possess this muscle layer, because their abdominal muscles act so big and full, so desirable between bodybuilders. Ronnie Coleman and Phil Heath are two professional athletes who have characteristically thin fascia. Their muscles may become very easy to pump. Best effort to expand the fascia is longitudinally stretching the muscle using FST-7, which is based on the fact that muscles stretched from the inside out.
Pumping with lighter weights is not enough!
It would not be good this one wrong to interpret: FST-7 tells us just pumping, it's just one of the components of this method. I believe in being bigger muscle is a stronger muscle and have to practice constantly with heavier weights of 8-12 repetitions. Heavy weights produce thickness and density of muscle but did not give him round and full look. Similarly, if repeated lifting with lighter weights, somewhat can get round muscle, but can never achieve extreme dimension if not included series with heavier weights. Thus during the workout at once should be focused on strength and the maximum number of iterations.
Here is an example of training biceps in the system of FST-7:
- AC dumbbels curl3-4 series (8-12 reps)
- Biceps bench 3 series (8-12 reps)
- Biceps curl with French bar 7 series (8-12 reps) where 30-45 seconds rest between sets while sipping water
It would not be good this one wrong to interpret: FST-7 tells us just pumping, it's just one of the components of this method. I believe in being bigger muscle is a stronger muscle and have to practice constantly with heavier weights of 8-12 repetitions. Heavy weights produce thickness and density of muscle but did not give him round and full look. Similarly, if repeated lifting with lighter weights, somewhat can get round muscle, but can never achieve extreme dimension if not included series with heavier weights. Thus during the workout at once should be focused on strength and the maximum number of iterations.
Here is an example of training biceps in the system of FST-7:
- AC dumbbels curl3-4 series (8-12 reps)
- Biceps bench 3 series (8-12 reps)
- Biceps curl with French bar 7 series (8-12 reps) where 30-45 seconds rest between sets while sipping water
Generally not used a larger number of iterations, because it arises from general fatigue and cant pump without achieving maximum muscle that train. Not good if the dumbbel is too difficult, 8 repetitions can not be performed because it comes form. Each batch must be updating the previous one, to eventually achieve maximum effect.
If you and the rest are too short, then you would have enough energy to seriously carry out the series. Many wonder whether in the "7 series" weights remain the same. Actually yes, but not a big mistake 1-2 times decrease, as would remain in the frame of the prescribed number of repetitions. Can occur and increase the weights of weights that practice, but it is less common.
How often can exercise those parts of the body that way?
Generally, the large muscle parties FST-7 is overtraumatic it can train more than once a week. Because the number of muscle cells, inflammation of the muscles too long last. Phil Heat after just one training for back, 4-th day had great pain in the muscles. Conversely, smaller muscles such as muscles of the hands and leaves can be practiced and should be practiced to train twice a week. The result is a great opportunity twice a week to stretch the fascia, often stubbornly resist their development.
If you and the rest are too short, then you would have enough energy to seriously carry out the series. Many wonder whether in the "7 series" weights remain the same. Actually yes, but not a big mistake 1-2 times decrease, as would remain in the frame of the prescribed number of repetitions. Can occur and increase the weights of weights that practice, but it is less common.
How often can exercise those parts of the body that way?
Generally, the large muscle parties FST-7 is overtraumatic it can train more than once a week. Because the number of muscle cells, inflammation of the muscles too long last. Phil Heat after just one training for back, 4-th day had great pain in the muscles. Conversely, smaller muscles such as muscles of the hands and leaves can be practiced and should be practiced to train twice a week. The result is a great opportunity twice a week to stretch the fascia, often stubbornly resist their development.
Here is an example of how training can be deployed:
1.DAY biceps, triceps and leaves
2.DAY feet
3.DEN vacation
4.DAY chest and triceps
5.DAY back and leaves
6.DAY shoulder and biceps
7.DAY vacation
This layout is made for those who need to improve muscle parties hands.
What you need to use a program FST-7?
Best to throw at the end of the training which will target a particular muscle. If this program use the other way would be a big mistake, because it results in decreased performance with larger weights, which are important for building muscle mass. And to finish the workout with a large inflated muscles is the perfect thing, something already instinctively apply the top professionals in the sport, so we ourselves do not know exactly spreading the fascias can achieve maximizing muscular table.
FST-7 programs in parts of the body
Triceps
Horse press with narrow grip 3-4 × 8-12
Collapse of the shaft with weights 3 × 8-12
Extension cable with over Chapter 7 × 8-12
Lowering bar on Head 7 × 8-12
Biceps
AC curl handed with weights 3-4 × 8-12
biceps bench 3 × 8-12
curl with Z-bar 7 × 8-12 (rest 30-45 seconds)
Quads
Foot extension 3-4 × 8-15
Chuchnjevi 4 × 8-12
Hack-stand up leg thrust or 3 × 8-15
Foot extension or leg thrust 7 × 8-15
Chest
Incline handed thrust with weights 3-4 × 8-12
Flying sideways with one handed weights 3 × 8-12
Flat hammer or thrust with one handed weights 3 × 8-12
Pec-deck or cable crossover 7 × 8-12
shoulder
Sitting one handed thrust with weights 4 × 8-12
Before raising the bar 3 × 8-12
Laterally with one handed lifting weights 3 × 8-12
Lateral lifting device 7 × 8-12
BACK
Heating
goodmornings neutral grip 3 X cancellation
Towing with a wide grip lat 3 × 8-12
Rowing with bar 3 × 8-12
Hammer of rowing device 3 × 8-12
Pullover with cables or dumbbells 7 × 8-15
Rear Lodge
Lying leg curl 3-4 × 10-15
Dead Lift with straight legs 3-4 × 10-12
Individual leg curl 3-4 × 10-15
Seating leg curl7 × 10-15
Trapezoid
With one handed lifting weights 3-4 x 8-12
Lifting the rod 7 x 8-12
CALVES
calves with toe standing 4 x 10-12
Lifting the toe sitting 4 x 15-20
Donkey show of 7 x 12-15
Leaves should be practiced twice a week after 48-72 hours rest, such as Monday and Thursday.
1.DAY biceps, triceps and leaves
2.DAY feet
3.DEN vacation
4.DAY chest and triceps
5.DAY back and leaves
6.DAY shoulder and biceps
7.DAY vacation
This layout is made for those who need to improve muscle parties hands.
What you need to use a program FST-7?
Best to throw at the end of the training which will target a particular muscle. If this program use the other way would be a big mistake, because it results in decreased performance with larger weights, which are important for building muscle mass. And to finish the workout with a large inflated muscles is the perfect thing, something already instinctively apply the top professionals in the sport, so we ourselves do not know exactly spreading the fascias can achieve maximizing muscular table.
FST-7 programs in parts of the body
Triceps
Horse press with narrow grip 3-4 × 8-12
Collapse of the shaft with weights 3 × 8-12
Extension cable with over Chapter 7 × 8-12
Lowering bar on Head 7 × 8-12
Biceps
AC curl handed with weights 3-4 × 8-12
biceps bench 3 × 8-12
curl with Z-bar 7 × 8-12 (rest 30-45 seconds)
Quads
Foot extension 3-4 × 8-15
Chuchnjevi 4 × 8-12
Hack-stand up leg thrust or 3 × 8-15
Foot extension or leg thrust 7 × 8-15
Chest
Incline handed thrust with weights 3-4 × 8-12
Flying sideways with one handed weights 3 × 8-12
Flat hammer or thrust with one handed weights 3 × 8-12
Pec-deck or cable crossover 7 × 8-12
shoulder
Sitting one handed thrust with weights 4 × 8-12
Before raising the bar 3 × 8-12
Laterally with one handed lifting weights 3 × 8-12
Lateral lifting device 7 × 8-12
BACK
Heating
goodmornings neutral grip 3 X cancellation
Towing with a wide grip lat 3 × 8-12
Rowing with bar 3 × 8-12
Hammer of rowing device 3 × 8-12
Pullover with cables or dumbbells 7 × 8-15
Rear Lodge
Lying leg curl 3-4 × 10-15
Dead Lift with straight legs 3-4 × 10-12
Individual leg curl 3-4 × 10-15
Seating leg curl7 × 10-15
Trapezoid
With one handed lifting weights 3-4 x 8-12
Lifting the rod 7 x 8-12
CALVES
calves with toe standing 4 x 10-12
Lifting the toe sitting 4 x 15-20
Donkey show of 7 x 12-15
Leaves should be practiced twice a week after 48-72 hours rest, such as Monday and Thursday.
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