FST 7 Refined: A New and Improved Version of the Famous FST 7 Method
FST 7 is a training method developed by Hany Rambod, also known as the Pro Creator. FST stands for Fascia Stretch Training, and the number 7 refers to the number of sets performed for the final exercise of a target muscle group. The goal of FST 7 is to stretch the fascia, which is the connective tissue that surrounds the muscle fibers, and create more room for muscle growth.
FST 7 Refined is an updated version of the original FST 7 method, which incorporates new exercises and techniques that Hany Rambod has been using with some of the top bodybuilders in the world, such as Phil Heath, Jay Cutler, Steve Kuclo, and Seth Feroce. FST 7 Refined is designed to take your training to the next level and help you achieve maximum muscle hypertrophy.
What are the main differences between FST 7 and FST 7 Refined?
While FST 7 and FST 7 Refined share the same basic principles, there are some key differences that make FST 7 Refined more advanced and effective. Here are some of them:
FST 7 Refined introduces new exercises that target specific muscle fibers and angles, such as one-arm behind-the-back lateral raises, front raises off a spider curl bench, and cable crossovers with different grips.
FST 7 Refined also incorporates new techniques that enhance muscle stimulation and pump, such as pre-loading, re-loading, and blood-starving sets. Pre-loading is when you perform a light set of an exercise before moving on to a heavier set. Re-loading is when you perform a heavy set of an exercise followed by a lighter set. Blood-starving sets are when you restrict blood flow to a muscle group by holding a contraction or using bands or cuffs.
FST 7 Refined allows more flexibility and customization in terms of exercise selection, volume, intensity, and frequency. You can adjust these variables according to your goals, preferences, and recovery ability.
How to train with FST 7 Refined?
FST 7 Refined can be applied to any muscle group, but it is especially effective for lagging or stubborn body parts. The general structure of an FST 7 Refined workout is as follows:
Start with a warm-up set of 15 to 20 reps for the first exercise of the target muscle group.
Perform 3 to 4 working sets of 8 to 12 reps for the first exercise, increasing the weight with each set. Rest for 60 to 90 seconds between sets.
Move on to the second exercise of the target muscle group and repeat steps 1 and 2.
Move on to the third exercise of the target muscle group and repeat steps 1 and 2.
Finish with the fourth exercise of the target muscle group, which is the FST 7 exercise. Perform 7 sets of 10 to 15 reps with minimal rest (15 to 30 seconds) between sets. Choose an isolation exercise that allows you to stretch the fascia fully at the end of each rep. You can also use pre-loading, re-loading, or blood-starving sets for this exercise.
For example, here is an FST 7 Refined workout for chest:
Incline Hammer Strength Press1 x 15-20 (warm-up)3 x 8-12 (working)
Incline Dumbbell Press1 x 15-20 (warm-up)3 x 8-12 (working)
Flat Dumbbell Fly1 x 15-20 (warm-up)3 x 8-12 (working)