Fast Muscle Growth With The FST-7 Training Program

The FST-7 Training Program is a bodybuilding volume training set-up that is catching in popularity pretty fast. This particular training program doesn’t specifically state that you should divide your training in a certain protocol for lower body, upper body, legs and shoulder or chest/back.

This volume training program doesn’t lay out the exercises you need to perform in a given session. The FST-7 Training Program rather provides guidelines only on the last exercise for each body part that you worked that particular session.

The name of the program, FST-7, stands for Fascial Stretch Training. As the name suggests, stretching fascia tissue is one of the primary objectives you try to achieve with this program. Fascia is the soft connective tissue found throughout your body and especially surrounding your muscles.

This tissue is responsible primarily for providing protection and support, helping to maintain the structural integrity of the body, as well as being a shock protector. You’ll increase the muscle growth when this tissue is stretched. Your body will also deliver more oxygen, amino acids, and minerals to the tissues.

With the FST-7 Training Program, for the last exercise for each muscle group, you have to perform seven sets of 15 reps. Your rest periods between these sets should be kept shorter, around 30 seconds total.

For this particular exercise you’ll usually adjust the weight downward due to the fact that you are performing a higher total number of sets.

Ensure you are stretching in between sessions and make sure you eat properly. Do not add too much cardio training to the week. You’ll soon start seeing improvements in your muscle growth.

Pros

One of the pros to the FST-7 Training Program is better fascia health. Beside that the program allows for greater flexibility. If you want to keep the total volume lower, you can also specialize in certain body parts

This approach provides another pro. The higher set and rep range for a particular exercise will stimulate the metabolic rate considerably. You can boost the results if you are following the right diet, whether your goal is fat loss or muscle building.

Cons

The one con with this set-up is that you won’t be able to work out as frequently, if you struggle with recovery. However, you may see your body adapts after time.

Sample Workout

Being an extremely intense training program you should always pay attention to recovery between sessions.

You may choose to only use the FST-7 principle for a particularly lagging muscle group, just in one of your workouts. Or, you may apply this program during the week, through all your workouts.

Be prepared to adapt your schedule accordingly, as you’ll expect more soreness from the FST-7 Training Program. Below is a sample training set-up that that applies its principle to all muscle groups. Remember to rest between 60 and 120 seconds on the other exercises. For maximum muscle pump, on the exercise where you perform seven sets take a shorter rest period around 30 seconds.

 

Day 1 – Focus on calves, biceps and triceps

 

  1. Barbell Curl

3-4 sets of 8-12 reps

 

  1. Standing Biceps Cable Curl

7 sets of 8-12 reps

 

  1. Hammer Curls

3-4 sets of 8-12 reps

 

  1. Seated Triceps Press

3-4 sets of 8-12 reps

 

  1. Close-Grip Barbell Bench Press

3-4 sets of 8-12 reps

 

  1. Cable Rope Overhead Triceps Extension

7 sets of 8-12 reps

 

  1. Standing Calf Raises

7 sets of 8-12 reps

 

  1. Seated Calf Raise

3-4 sets of 8-12 reps

 

 Day 2 – Focus on legs

 

  1. Leg Press

3-4 sets of 8-12 reps

 

  1. Barbell Squat

3-4 sets of 8-12 reps

 

  1. Leg Extensions

7 sets of 8-12 reps

 

Day 3 – Off

 

Day 4 – Triceps and chest

 

  1. Incline Dumbbell Press

3-4 sets of 8-12 reps

 

  1. Dumbbell Bench Press

3-4 sets of 8-12 reps

 

  1. Close-Grip Barbell Bench Press

3-4 sets of 8-12 reps

 

  1. Cable Crossover

7 sets of 8-12 reps

 

  1. Cable Rope Overhead Triceps Extension

7 sets of 8-12 reps

 

  1. Seated Triceps Press

3-4 sets of 8-12 reps

 

Day 5 – Calves and back  

 

  1. Wide-Grip Lat Pulldown

3-4 sets of 8-12 reps

 

  1. Bent Over Barbell Row

3-4 sets of 8-12 reps

 

  1. Standing Calf Raises

3-4 sets of 8-12 reps

 

  1. Seated Cable Rows

7 sets of 8-12 reps

 

  1. Seated Calf Raise

7 sets of 8-12 reps

 

Day 6 – Biceps and shoulders

 

  1. Dumbbell Shoulder Press

3-4 sets of 8-12 reps

 

  1. Side Lateral Raise

7 sets of 8-12 reps

 

  1. Front Dumbbell Raise

3-4 sets of 8-12 reps

 

  1. Incline Dumbbell Curl

3-4 sets of 8-12 reps

 

  1. Barbell Curl

3-4 sets of 8-12 reps

 

  1. Standing Biceps Cable Curl

7 sets of 8-12 reps

 

Day 7 – Off

 

If you want fast results take care to get proper rest and follow a proper diet. You may also add some reliable bodybuilding supplements to the mix. Aside of the usual protein shake you may try a testosterone booster such as TestRX. Its natural formula promotes fast muscle growth. You can check it out by clicking on the banner below.

Mike Thomson

Mike Thomson

I'm interested in bodybuilding and martial arts. I also enjoy traveling and playing video games.
Mike Thomson

Latest posts by Mike Thomson (see all)

Mike Thomson

I'm interested in bodybuilding and martial arts. I also enjoy traveling and playing video games.

2 thoughts on “Fast Muscle Growth With The FST-7 Training Program

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