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Anyone heard of or tried FST-7 (Fascia Stretch Training)

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  1. #1
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    Question Anyone heard of or tried FST-7 (Fascia Stretch Training)






    Here is a link to the training principle created by Hany Rambod.
    FST-7


    Thoughts?
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    I was wondering if constant fascia training leads to hyperplasia? Might save you money on igf r3.

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    It comes with many names - loaded passive stretching is another variant and yes, IMO, it can help.
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    It was something that Paul Dillet used many years ago. He was HUGE!

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    Use it in my routine daily.

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    Quote Originally Posted by Thresh View Post
    Use it in my routine daily.
    Which body part do you finish it off with and how many reps?
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    My routine: http://www.ironmagazineforums.com/tr...t-success.html

    Basically I do it right after my volume sets. You want to do the stretch when the muscle is fully pumped with blood. So on chest/calves day when I'm done with a 5x5, I do the stretch for 60sec with cables. Then I do my calves routine, followed by calves stretched.

    The stretch is the last thing you do for that muscle group.

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    I have used it.

  9. #9
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    I use it on chest and legs on occasion lately, but i prefer the preloaded version to the regular one.
    The preloaded version is one in whcih you perform 7 sets of an isolation exercise first and then 7 sets again of a different exercise(i use a compound move) last, my chest result have been noticeable
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  10. #10
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    Quote Originally Posted by trapzilla View Post
    I use it on chest and legs on occasion lately, but i prefer the preloaded version to the regular one.
    The preloaded version is one in whcih you perform 7 sets of an isolation exercise first and then 7 sets again of a different exercise(i use a compound move) last, my chest result have been noticeable
    Sup Trapzilla. So let me ask you...how do your joints feel after the FST-7? Are you able to keep the same weight throughout the full 7 sets and rep range or do you drop?(btw what rep range do you use?) I have to drop the weight. If not I have to rest for too long for my strength to return and by then I'm cold. I heard this is a great approach to stubborn muscles by stretching the fascia and allowing the muscle room to grow.
    It doesn't matter how you find the pot of gold, so long as you beat the leprechauns.
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    Quote Originally Posted by TJTJ View Post
    Sup Trapzilla. So let me ask you...how do your joints feel after the FST-7? Are you able to keep the same weight throughout the full 7 sets and rep range or do you drop?(btw what rep range do you use?) I have to drop the weight. If not I have to rest for too long for my strength to return and by then I'm cold. I heard this is a great approach to stubborn muscles by stretching the fascia and allowing the muscle room to grow.

    My joints never hurt of the FST-7 itself, the movement may cause the joint discomfort but not the close proximity of the working sets.
    I remember reading the FST-7 should be done with the same or greater weight on each set, so i do that.
    rep range will vary for chest usually 10-12, legs 12-20 and then pretty much 12-15 for everything else.
    I think it is true that it helps a lagging bodypart certainly my chest has been a prime example of that.
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    Going to be trying my own split incorporating this method... today's day 1.

    Looking forward to it, since it's very different than what I typically do. I don't believe the FST-7 methodology actually incorporates the deep prolonged stretching in an attemp to stretch fascia, instead I think the theory is that you create enough of a pump within a muscle to stretch the fascia from the inside out.
    I have read about fascia stretching elsewhere though, and it would most definitely make sense to incorporate it right after you'r last set of the 7.

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    Quote Originally Posted by DaBeast25 View Post
    Going to be trying my own split incorporating this method... today's day 1.
    Let me know how it goes.
    It doesn't matter how you find the pot of gold, so long as you beat the leprechauns.
    TJTJ is fictional character and purely theoretical.

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    Quote Originally Posted by TJTJ View Post
    Let me know how it goes.
    I'm liking it so far... I've gradually been shifting towards more body part splits whereas I typically break down my splits by movement patterns. I definitely like the higher volume training so far, but I'll probably cycle down to some heavier stuff over the course of the next 4-8 weeks.

    This week is my first week following the traditional "meathead split"... haven't done it since college:
    Chest
    Back
    Legs
    Delts
    Arms
    OFF or cardio
    OFF or cardio

    Just finished my shoulder workout and at this point my chest, lats, upper back/rear delts, glutes, adductors, hamstrings, quads, and abs are all sore as hell...lol.
    I'm also coming off of a 1 week half-assed download followed by a 1 week break from everything which is surely contributing to my degree of soreness.

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    Quote Originally Posted by Lodge View Post
    I was wondering if constant fascia training leads to hyperplasia? Might save you money on igf r3.
    No, it doesn't lead to hyperplasia. HGH use leads to hyperplasia. It stretches the membranes allowing the existing cells to enlarge more but it doesn't cause cells to reproduce.

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