If you’ve been a gym regular for quite a while, you’ve likely heard a bunch of uncommon – for lack of a better words – workouts and maybe seen “authentic” exercises. Well, here’s the fad I was told at the gym the other day. The holly “Fascia Stretch Training 7”.

Some might have overheard of this workout Phil Heath and some men’s physique superstars – don’t really recall their names but I’ll look it up – are doing and that actually led them to the top in their respective categories. Well, this training method is called FST-7,  which stands for Fascia Stretch Training, and the 7 for 7 sets. So, what’s this all enthusiasm about?

As they went all out in scientific explanation without actual scientific research to this day, I’ll be straightforward because there’s no need to be too technical on something that still needs some scientific research to be validated and trusted.

But for instance, the idea is to get the fascia more flexible and extensible. The reason is the fascia is a band of fibrous connective tissue mainly made of collagen fibers. Regarding muscle, this tissue surround the muscle, nerves and blood vessels.

fascia strength training, understanding the fascia

So, in theory, the more elastic the fascia is, the more you can increase lean mass because there will then be more room to grow those muscle filaments. But, because there’s always a “but”, using this method alone – which is actually none-else but a volume technique – won’t cut it.

Indeed, if you want to get positive outcomes out of it, you must combine this method with a more mass oriented one. So, basically what you want to do is: at first, micro-tearing some muscle fibers lifting heavy weights and then pumping the muscle with this FST-7 technique which demands lighter loads.

Let’s say we want to hit the biceps, here’s a split I would use:

EZ barbell curl 4 x 6-8 reps, 75% 1RM

Hammer barbell curl 4 x 6-8 reps, 75% 1RM

Alternating dumbbell curl with wrist rotation 7 x 10-12 reps, 60% 1RM.

So, to wrap this up, I personally think doing 7, 8 or even 10 sets won’t have a huge difference, as the goal here is to pump up the working muscle so as to give more room to build lean mass in the solicited muscle. Doing so, the thing to keep in mind is at first, break some muscle filaments going heavy on the weights and then lower the load and give that muscle a pump to increase blood which will dilate the muscle cell, leaving room for more actin and myosin microfilaments – to be a bit technical.

Side note. Did you know that Phil do much of old school sort of exercises like deadlifting?? Don’t believe me, do you? Here’s the proof:

Alright, time to bounce! Give a shot and let me know how it went via email or socials. See you there or in the next one.

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