FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

What is FST-7?

FST-7 is a training system I devised after years of research and a great deal of trial and error
with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven
sets performed for the final exercise of a target bodypart. I have had many clients use this
system for overall growth and especially to improve stubborn bodyparts that were seemingly
resistant to just about anything else the person had tried. FST-7 encompasses several factors
both inside and outside the gym. This month we will focus on the training aspects.

Is fascia limiting your muscle growth?

There are three types of fascia in the human body, but the type bodybuilders should be
concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates
and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of
collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin
fibers determines how much extensibility and resiliency it will have. In other words, some of us
have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders
have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that
round bubbly' look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two
prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it
in terms of it being easier to blow up a balloon as opposed to one of those water bottles that
strongmen like Franco Columbu used to. Jay Cutler and Nasser El-Sonbatty are two men that
clearly have thicker fascia. This didn't prevent them from building substantial muscle mass,
obviously, but neither man ever had that round Marvel Comics' appearance to their muscles.
Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort
to expand their fascia and allow growth to occur, some have turned to Synthol and other items
that are injected deep into the muscle belly. There have even been some advisors, mainly
online, that make it seem as if this is the only solution and must be done. They will also try and
insist that all the pro's use Synthol and site inject, which I can assure you is not true. Synthol
and related products are foreign substances, and you can never be certain how they will
metabolize in the body. We are starting to see various health issues with bodybuilders that are
more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to
experience optimal growth, but that is not the way to do it.

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

All stretching is not the same

I am not the first person to recognize the importance of stretching the muscle fascia. First John
Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive
stretching during workouts as part of their training programs. They had the right idea, but
stretching the fascia by elongating the muscle is not the best method. FST-7 is based on
stretching the muscle from the inside out by volumizing it. This is accomplished by getting the
greatest pump possible while training.

Do I still train heavy, or can I just pump up with light weights?

One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one
component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must
train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and
lighter training with clients over the years, and discovered that both types are needed. Heavy
weights will build thickness and density, but they will not give you that round, full look. Similarly,
getting incredible pumps all the time can impart some of that roundness, but you won't ever get
extreme muscle size without training with heavy straight sets. So you need to focus equally on
maximizing both your strength and your pump in the same workouts to see optimal results.
Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:

Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water - more on this next
month)

I don't typically like to use very high reps, because too often you will experience general fatigue
and get short of breath before you have built the maximum pump in the muscle. I also don't like
the weight to be too heavy and limit the reps any lower than eight, because this is when you see
form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper
stimulation. You can think of the 7' set as blowing up a balloon. We keep the rest periods fairly
short, because as you pump up the muscle, a little blood escapes in that time. You can think of
it as blowing up a balloon with a slight leak in it - even though the balloon is being inflated, some
air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its
maximum state by the final set. If the rest periods were too short, you wouldn't have enough
energy to do justice to the seven sets. Another question I often get is, should the weight be
constant as the seven sets go on? It can be, but it's perfectly fine to reduce the weight one or
two times as needed to stay in the proper rep range. There may also be times when you need
to increase the weight, but this happens less often.

How often can I train bodyparts this way?

Generally speaking, this type of training is too traumatic on the larger muscle groups to use
more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too
long to allow for more frequent workouts. For instance, Phil Heath recently completed a back
workout and was sore for four days. Since he is supposed to be training back and chest twice a
week in preparation for the Arnold Classic, this threw him off his schedule somewhat. The
higher than normal amount of microscopic tears in the muscle caused by FST-7 training
necessitates a bit more recovery time than standard training protocols. However, smaller
bodyparts like arms and calves certainly can and should be trained twice a week. This gives you
twice as many opportunities to stretch the fascia in what are often exceedingly stubborn

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

bodyparts. Here's a sample split that displays how you could arrange this:

Day one: Biceps and triceps, calves

Day two: Legs

Day three: OFF

Day four: Chest and triceps

Day five: Back and calves

Day six: Shoulders and biceps

Day seven: OFF

This is a split geared toward someone with the goal of improving stubborn arms. There are
many other variations depending on what the individual's goals might be.

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

Which exercises are best suited to the 7' sets?

Certain exercises are more appropriate than others for the 7' sets. The big compound free
weight movements like squats and deadlifts usually are poor choices, for two reasons. For one
thing, they involve several other muscle groups and don't do a good job of isolating a target
muscle. Also, they require technique and balancing, which tends to break down if one attempts
to perform multiple sets in such a short time span. Machines are a good choice in many
instances because they keep you in a fixed plane of movement and thus make it easier to
isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to
increase or decrease the resistance as needed. Here are some suggested movements that I
have found work very well:

Back width: Machine pullovers (Hammer Strength, Nautilus) or cable pullovers

Back thickness: Seated row machines with chest support

Chest: Pec deck or peck flye machine*, cable crossovers

*I find that the pec decks with the pads for the elbows usually work very well for shorter trainers,

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

while the pec flye machines with handles seem to be better for tall guys. Try both - you will
know by the pump and range of motion you achieve which one is a better choice for you.

Shoulders: Machine lateral raises with pads - my favorite is made by Bodymasters. Hammer
Strength, LifeFitness, and Cybex also produce similar models.

Quads: Leg extensions, leg presses

Hamstrings: Seated or lying leg curls

Biceps: EZ-bar curls, machine curls, cable front double biceps curls'

Triceps: Cable pushdowns using rope attachment

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

Overhead cable extensions

Skull crushers (for advanced trainers)

Calves: Standing and seated raises, calf raises using leg press

(alternate between these three)

When should I do my 7'?

The best time to do your 7' is as the final exercise for a muscle group. You don't want to do it
first, as this would take away from your performance on the heavy straight sets that are also a
critical factor in building muscle mass. Finishing off a bodypart with a great pump is something
many top bodybuilders have been doing instinctively for years, not knowing that they were
expanding their fascia and maximizing growth. It may be tempting to do your pumping sets
earlier on if you can't seem to get any kind of pump going, but I would urge you instead to do
something like a set or two of 21's to get the blood flowing and then proceed with your heavy
sets before capping it all off with your 7' set for that bodypart. Remember, 7's' are done at the
conclusion of each bodypart, so if you are working multiple bodyparts in a given workout, you
will be doing two or more of these extended pumping sets.

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

Next month
Now you know what you need to do in the gym, but there is more to FST-7. Next month we will
look at how your nutrition should be set up to optimize your workouts and recovery as well as
facilitate a better pump. I will also give you some real-life examples of clients that have used
these methods to improve bodyparts that had been otherwise unresponsive for some time.

Got a question for Hany you would like to see answered here? E-mail him at HanyRambod@a
ol.com
. Due to
the high volume of e-mail he receives and limited editorial space, only selected questions will be
answered and used.

Sample FST-7 bodypart routines*

Triceps
Close-grip bench press 3-4 x 8-12

Weighted or machine dip 3 x 8-12

Overhead cable extension 7 x 8-12

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

(beginner and intermediate)

Skull crushers 7 x 8-12

(advanced)

Chest
Incline dumbbell press 3-4 x 8-12

Incline dumbbell flye 3 x 8-12

Flat Hammer or dumbbell press 3 x 8-12

Pec deck or cable crossover 7 x 8-12

Quads
Leg extensions 3-4 x 8-15

Squats 4 x 8-12

Hack squat or leg press 3 x 8-15

Leg extension or leg press 7 x 8-15

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FST-7 - The Key to Muscle Growth: Part 1

Written by TheProCreator
Tuesday, 29 July 2008 19:19 - Last Updated Wednesday, 17 September 2008 13:41

Shoulders
Seated dumbbell press 4 x 8-12

Barbell or dumbbell front raise 3 x 8-12

Dumbbell lateral raise 3 x 8-12

Lateral raise machine 7 x 8-12

*Next month we will feature sample workouts for back, hamstrings, traps, rear delts, and calves

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