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.

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Last month we outlined the training aspects of my FST-7 (Fascia Stretch Training 7) system. The discussion included the need for both strength gains and a fascia-stretching maximum pump to induce optimal gains, and how to incorporate the ‘seven' sets into your workouts for best results. Ideal exercises for ‘sevens' were listed for each bodypart, and instructions were given as to how to perform the series of pumping sets properly. Finally, several suggested bodypart routines incorporating both standard sets and sevens were given. This month, we wrap up the two-part series by explaining how to structure your nutritional intake around your workouts to ensure that your muscles will have all the necessary nutrients to fuel a superior pump, thus stretching out your fascia tissue and permitting growth to occur. Bodypart routines for the rest of your muscle groups will also be provided so that you can get started immediately on your own FST-7 growth experience.

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Looking to try an FST-7 workout? Click below.

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