Am I the only one who has just discovered the magical awesomeness of FST-7?!
If you don't know what FST-7 is, don't worry. I didn't know what it was either until today when I was introduced to it at weight training.
FST-7, also referred to as fascia stretch training, is a training technique created by Hany Rambod. It's specifically designed to create a crazy intense muscle pump and help increase size. The basic idea behind FST-7 is that on the final set of certain exercises, you perform 7 working sets to target that specific body part.
Today I did it on biceps. My exercise, the basic bicep curl, using a 10lb weight.
Set 1 -- 5 full curls with one arm, while the other one is in a flexed position, then 5 full curls with the other.
SET 2 -- drop down to 4 curls
SET 3 -- drop down to 3 curls
SET 4 -- drop down to 2 curls
SET 5 -- drop down to 1 curl
SET 6 -- 5 partials for each arm
SET 7 -- 5 full curls for each arm
Then end with a 30 second weight-less flex.
Word of advice, use a much lighter weight than you usually use because it is a high rep exercise. I usually use 20/25lbs but used 10lbs for this.
You can thank me later for the crazy mad pump.
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