The method improves muscle lengthening and allows for more efficient contraction
FST-7 It is an advanced bodybuilding technique. After all, it has the goal of increasing the intensity of training and speeding up the muscle mass gain (hypertrophy). Like the drop-set, pre-exhaustion, or GVT, the method uses a few simple practices that safely increase the difficulty and, consequently, make the stimulus more efficient.
“The FST-7 technique greatly increases the density of training, and by improving flexibility, you get better muscle hypertrophy. Incidence. But the technique can be used in any muscle group,” says the physical educator. Leandro Gemello.
According to the expert, the FST-7 was created by Hany Rambod, a famous bodybuilder trainer, who has trained big stars and Mr. Olympia, such as Jay Cutler and Phil Heath. And it basically consists of increasing stretching to promote more efficient muscle contraction.
How to do FST-7
“There will be seven sets with 30 seconds of rest in each of them. But now comes the difference, the 30 seconds of rest is actually an active pause where stretches will be performed referring to the muscle you are working on. So if you choose a peck deck, you will do 30 seconds of stretching between the seven sets, this improves the flexibility and vascularity of the muscle, “explains Twin.
Previously, it was common for FST-7 to only be applied in isolation exercises. That is, those who use only one muscle and one joint. However, over time, some practitioners have begun to adopt the method even in multi-joint movements. However, follow-up is required.
“It’s seven 12-move streaks to failure. Being in failure, we are unlikely to fail every 12th time. But getting between 10 and 14 moves to failure is a very good goal. Hany Rambod always said it should be done in the game. last exercise, but I see a lot of improvement if done before, as the increased flexibility caused by stretching can affect the whole workout, “concludes Twin.
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Source: Terra
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