FST-7 Exercise Routine – Professional Bodybuilding Strategies

There are a hand-full of tried and true weight lifting strategies that you will need to stick to if you wish to achieve muscle mass. Compound actions used for powerlifting similar to bench press, squats, and deadlifts are important for gaining muscle mass. However generally you hit a plateau and must make a number of adjustments to shock your muscle tissues into new development. One method that I’ve tried that basically works for me is the FST-7 exercise. FST is an acronym for fascia stretch coaching. The seven is the variety of units you carry out utilizing this method. This system was created by Hany Rambod, coach of {many professional} bodybuilders. There’s way more than simply the load lifting issue of the FST-7 exercise as Hany covers a number of elements each inside and out of doors the gymnasium. For this text, I am simply going to cowl the precise exercise portion and the way I’ve applied this into my routine and what has labored greatest in my very own expertise.

Initially, you must perceive that the FST-7 exercise is not about merely getting a pump though that is one of many impacts you will really feel. Additionally this should not be thought of as only a ‘excessive rep’ exercise. These are misconceptions of the FST-7 exercise. The primary a part of the complete FST-7 exercise is coaching with heavy weights utilizing straight units. This mainly works all muscle fibers. The intent is to drive the muscle to develop and to additionally add form to the muscle by stretching the muscle fascia. I am not going to get into depth with the FST-7 exercise in its entirety. However I’ll present an instance of the leg exercise I did this morning.

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FST-7 Type Exercise with Legs:

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

Mendacity Leg Curls: 4 units of 10

Leg Extensions: 4 units of 10

Standing Leg Curls: 4 units of 10

FST-7 Exercise with Leg press: 7 units of 12-15 with 30 second relaxation durations between units

As you may see, the leg routine above seems considerably regular (perhaps with the exception that once I do legs, I prefer to alternate quad and hamstring workouts; additionally, I usually would do one other urgent train similar to hack squats, however I did not since I knew I had the 7 units of leg presses on the finish). It might not appear like as a lot quantity as most do for legs, however when you’re finished you are actually going to really feel it (and the following few days thereafter). Be sure you stretch afterwards. You may implement the FST-7 with any physique half. In my view, it is good to do that for 2-4 weeks then change to one thing else for a number of weeks.


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