FST - 7 training called Fascia Stretch Training. This is a bodybuilding type training that targets stretching of the fascia tissue surrounding the muscle. The “7” in the training title is from the last exercise is performed at 7 sets. The purpose behind fascia stretch training is to allow muscle growth through stretching the fascia from the inside by allowing maximal blood flow to the muscle instead of traditional stretching that stretches the muscle from the outside. Fascia restricts the amount of muscle that can be built. It envelopes the muscle to hold it in place. Muscle can only grow as much as the fascia will allow it. According to Manescu, the optimal time to stretch the muscle and expand the fascia at the same time is when the muscles are pumped (full of blood). The pumped muscle will push against the fascia making both stretch and grow (Monescu, 2013). The last exercise of 7 sets allow for optimal blood flow to the muscle due to short rest periods in the set and picking an isolation exercise to focus on the certain muscle directly.
FST-7 is a two-tier training system. The two principles of this workout is strength and concentration of the fascia. The first focus of the workout is focused on muscle strength. The stronger the muscle the larger the muscle will grow. There is a need to maintain a minimal amount of strength throughout the program. To achieve this, the beginning of the workouts have 2-3 base exercises that are focused on strength and progressive overload. 2-3 working sets are encouraged during these exercises. The choice of exercise is dependent on the individual but traditional mass building exercises that allow for more weight to be moved are selected.
The second principle is focusing on exercises that will allow for the body to “pump” the muscle. This is achieved by focusing in muscle isolation and movements that allow for more nutrient rich blood to fill the muscle as quickly as possible. The 7 sets allow for maximal blood flow to the muscle while the shorter rest period of 30-40 seconds between sets allow for the blood to stay in the muscle.
Mănescu, C. O. (2013). Inclusion of stretching and flexibility movements in fitness and bodybuilding training. Revista Marathon, 5(1).