Ever felt like you’ve hit a wall in your fitness journey? You’re consistently hitting the gym, lifting weights, and pushing yourself hard, but the results just aren’t coming as fast as you’d like. Well, what if there’s a training method designed to break through those plateaus and unlock new levels of muscle growth? Enter FST-7.
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FST-7, which stands for “Fascia Stretch Training,” is a revolutionary training technique popularized by Hany Rambod, a renowned fitness expert. This unique method utilizes a specific set and rep scheme to overload your muscles, leading to enhanced muscle hypertrophy and strength gains. This article delves into the world of FST-7, exploring Level 2 of this effective program, explaining its benefits, and providing you with a comprehensive guide to implement it safely and effectively.
Understanding FST-7: The Science Behind the Program
At its core, FST-7 targets the fascia, a fibrous connective tissue that surrounds and supports your muscles. By manipulating the fascia, FST-7 promotes increased blood flow, nutrient delivery, and muscle growth. This technique relies on a strategic combination of heavy lifting and high-rep sets to achieve these results.
Key Components of FST-7
The FST-7 program consists of two main phases:
- Heavy Lifting Phase: This phase primes your muscles for growth by using heavier weights with lower reps, typically 6-8 repetitions per set.
- FST-7 Phase: This phase utilizes lighter weights with high reps (typically 15-20 repetitions), focusing on “pumping” the muscles to create a significant metabolic stress response. This phase promotes increased blood flow to the muscles and stimulates the fascia.
The FST-7 program uses “supersets,” meaning you perform two exercises back-to-back without resting. This strategy further enhances muscle activation and the metabolic stress response, contributing to faster muscle growth.
FST-7 Level 2: Taking Your Workout to the Next Level
Level 2 of the FST-7 program is designed for those who have already experienced the benefits of Level 1 and are ready for a more challenging workout. It introduces more advanced techniques and higher volume to further stimulate muscle growth and strength.
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Increased Volume and Intensity
Level 2 increases the total volume and intensity of your workouts compared to Level 1, pushing your muscles even further. This means you’ll be performing more sets and reps for each exercise, particularly in the FST-7 phase. This increased volume helps to maximize muscle fiber recruitment and further stimulate hypertrophy.
Advanced Workout Techniques
Level 2 introduces advanced techniques such as drop sets and rest-pause sets. These techniques further intensify the muscle pump and maximize muscle fatigue, promoting even greater growth and strength gains.
- Drop Sets: After completing your initial set, immediately reduce the weight by 10-20% and continue lifting until failure. This technique keeps the muscles under constant tension and promotes continuous muscle recruitment.
- Rest-Pause Sets: After your initial set, rest for 10-15 seconds and then perform another set with the same weight. This technique allows for greater muscle recovery during the short rest period, enabling you to perform more repetitions overall.
Benefits of FST-7 Level 2:
Here are some of the key benefits you can expect from implementing FST-7 Level 2 in your training program:
- Accelerated Muscle Growth: The increased volume, intensity, and advanced techniques used in Level 2 push your muscles to their limits, maximizing muscle hypertrophy and promoting rapid growth.
- Enhanced Strength: The heavy lifting phase of the program continues to build strength, while the FST-7 phase further promotes muscle protein synthesis, leading to improved overall strength.
- Improved Blood Flow: The intense metabolic stress created by FST-7 increases blood flow to the working muscles, delivering essential nutrients and promoting faster muscle recovery.
- Increased Muscle Endurance: The high-rep sets used in the FST-7 phase enhance muscle endurance, allowing you to perform more repetitions and push yourself further in subsequent workouts.
FST-7 Level 2 Workout Plan PDF: Sample Routine
Here’s a sample FST-7 Level 2 workout plan focusing on building muscle in the upper body. Remember to choose weights that allow you to hit the recommended rep ranges while maintaining good form. This routine focuses on three main muscle groups: Chest, Back, and Shoulders.
Warm-up: 5 minutes of light cardio followed by dynamic stretches for the target muscle groups.
Chest:
- Incline Dumbbell Press (3 sets of 8 reps): Focus on a slow and controlled movement, ensuring proper form.
- FST-7 Phase:
- Incline Dumbbell Flyes (3 sets of 15-20 reps)
- Cable Crossover (3 sets of 15-20 reps) – Perform this exercise immediately after the Dumbbell Flyes without rest.
Back:
- Bent-Over Barbell Row (3 sets of 8 reps): Maintain good form and focus on pulling with your back, not your arms.
- FST-7 Phase:
- Seated Cable Row (3 sets of 15-20 reps)
- Lat Pull-Downs (3 sets of 15-20 reps): Perform this exercise immediately after Cable Rows without rest.
Shoulders:
- Overhead Press (3 sets of 8 reps): Focus on controlled movement and proper form. This is a compound exercise that targets the shoulders and upper back, so ensure that you are able to lift the weight with proper form before performing this exercise.
- FST-7 Phase:
- Lateral Raises (3 sets of 15-20 reps)
- Front Raises (3 sets of 15-20 reps): Perform Front Raises immediately after Lateral Raises without rest.
Cool-down: 5-10 minutes of light cardio followed by static stretches for the target muscle groups.
Important Considerations for Success
To maximize your results and avoid injuries, follow these important guidelines:
- Progression: As your muscles adapt, gradually increase weight or volume in the FST-7 phase. This constant challenge is crucial for continuous growth.
- Proper Nutrition and Rest: Adequate protein intake and rest are essential for muscle recovery and growth. Aim for a protein intake of 1.2-1.6 grams per kilogram of body weight and get 7-9 hours of sleep each night.
- Listen to Your Body: It’s important to pay attention to your body, and don’t overdo it. If you feel pain or discomfort, stop the exercise immediately and consult with your healthcare provider.
- Proper Form: Focus on maintaining good form throughout your workout. This will ensure that you are targeting the correct muscles and reduce the risk of injuries.
- Consistency: Consistency is key for any fitness program, including FST-7. Stick to your training schedule and stay committed to your fitness goals.
Fst 7 Workout Plan Pdf Level 2
Final Thoughts:
The FST-7 Level 2 workout plan offers a powerful and effective path to achieving significant muscle growth and strength gains. By putting in the hard work, maintaining consistency, and prioritizing proper form, you can unlock new levels of fitness and reach your desired physique. Remember, always consult with your healthcare provider before starting any new exercise program to ensure it’s suitable for your individual needs. So, get ready to break through your plateaus, challenge yourself, and experience the incredible power of FST-7.
