Enter FST-7. Fascia, the connective sheath that surrounds the muscle fibers can be stretched and strengthened. The idea behind Fascia Stretch Training is to stress the fascia just as you would a specific muscle by creating microscopic tears by increasing the volume of the muscle tissue. This is achieved by drawing blood into a targeted muscle (known in bodybuilding circles as a "pump"). By flushing the muscle with blood it engorges the muscle being worked which then stretches the fascia creating room for muscle growth.
When the muscle fibers are worked with high volume sets, it causes an increase in specific proteins such as actin and myosin. The increase in these two contractile proteins creates an increase in strength and muscle growth. The goal of FST is to create a stretching of the fascia tissue to allow for as much blood as possible to be drawn into the muscle being trained and provide room for muscle fiber expansion. The blood ushers oxygen, vitamins, minerals, amino acids etc. which further create an environment for hypertrophy or growth. Tight fascia may be a limiting factor to muscle growth and strength. By stretching the fascia tissue, you provide room for the muscle to store nutrients and grow.
PERFORMING FST-7
Progressively increasing resistance will not only increase muscle strength but will increase fiber size as well as shape your body. For this reason, perform basic compound exercises first in the workout. For instance when working the chest, you would go through your workout perhaps completing...
3-4 sets Incline Bench Press - 10, 8. 6 reps - pyramid sets (Increase the weight and decrease reps with each succeeding set) 3-4 sets Flat Dumbbell Press - pyramid sets
3-4 sets Vertical Machine Chest Press - pyramid sets
You would then begin the FST-7 sets at the end of the chest workout. FST-7 will require lighter weight for higher reps to pump the blood and nutrients into the already fatigued muscles. This works best with an isolation exercise such as cable crossovers or dumbbell flyes. Perform seven sets of cable crossovers or flyes with 30 seconds rest between each set. I found choosing a weight where I can complete 12-15 reps worked best. So, after completing the regular chest workout, the FST sets at the end of the chest workout would look something like this...
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
30 second rest
Flat Dumbbell Flyes 50lbs X 12 reps
You will have to adjust the weight according to your current fitness level and intensity from the previous exercises in the workout. Keep constant tension on the muscle being worked by shortening your range of motion. If you extend the arms all the way up, you may fatigue the triceps before the chest. Be sure to focus on accentuating the eccentric or lowering portion of each rep by lowering the weight slowly. This will increase the stretch and slow the weight during the lowering phase to minimize the risk of injury. During the concentric or lifting phase, use a more explosive contraction.
FST-7 can be used when training just about every muscle group. It is an intense workout that will leave your muscles feeling pumped and build up lactic acid like you've probably never experienced before. Everyone of my clients (myself included) who I've trained using Fascia Stretch Training have all claimed it was an amazing pump and feeling in the muscle. If you are looking to shake up your "same ol', same ol' routine" or looking to break out of a plateau, give FST-7 a try! Contact me if you'd like to try a FST-7 workout.
*Always consult your physician before attempting this or any other workout program to ensure you have no pre-existing conditions that may prevent performing a fitness program safely. Contact myself or a Certified Personal Trainer to demonstrate and develop a program specific to your personal needs and goals.