fst-7

so iv been reading up on this training technique,its called fascia stretch training.its developed by hany rambod,the guy who currently trains phil heath and jay cutler.

basic theory is you do your normal exercises 3 sets of each and on your last exercise you do 7 sets of the same exercise with very little rest and you push to failure
eg;for chest
flat bench press barbell-3 sets 8-12 reps increasing weight
include dumbell press -3 sets 8-12 reps increasing weight
decline dumbell press -3 sets 8-12 reps increasing weight
chest dips-3 sets 8-12 reps increasing weight
cable flies- 7 sets,weight stays the same and can go down abit near the last few sets,10 seconds rest between sets and push to failure,anywhere between 6-20 reps is ok aslong as you completely fail and even do some negative reps.

he says this last sets gets a maximum pump and stretches your muscle fascia allowing your muscle more space to grow,
iv been doing it for the last four weeks and am impressed,i still dont follow a strict routine and rely more on instinctual training but iv just incorporated the 7 set at the end,its working well for my shoulders and arms.
has anyone else heard or been training like this

f&*k every topic i have ever made i have put in the wrong category :sick:

yes fst-7 does work but so many guys try it at the end of every work out,its supposed to be for lagging body parts and its super super intense and can force u into over training..use it on stubborn body parts like tri's and calves...

but dj lets say a person is eating right,right amount of protein carbs and fats and is on the basic supplements like creatine aminos and all that and getting enough water and sleep,and you only train one body part per week but you go ballistic balls to the wall is it possible to still overtrain

if u are doing fst7 on each muscle group day after day after day it can cause the issue,hence the reason only does it on lagging body parts...i have got the dvd still need to watch it

I absolutely love FST-7! But it has to be done right to be affective, its based on very specific principles.

You can maximum do two body parts with FST-7 per week and not on consecutive days.

I have been using it on and off for the last 2 months. Its great hey.

Regards

muscle growth is dependant on loading with weight rather than fatiguing with high reps. Thats why i use max ot. Ive had the best results with overload training

ice rip i hear what you saying but google fst7 and read it,it makes sense,i also did max ot for about 6 months and after a while i hit a plateu,i always change my routine and do different exercises,my body adapts to certain things quickly making it hard for it to be effective