FST training, short for Fascial Stretch Training, is a workout method designed to improve muscle fullness by targeting the fascia, the connective tissue surrounding muscles. The key idea behind FST training is to stretch this fascia to allow muscles more room to grow, which can lead to a fuller, more pumped appearance.
The “7” in FST-7 refers to performing seven sets of a specific exercise at the end of a workout for a particular muscle group. These sets are done with short rest periods to maximize blood flow into the muscle. This increased blood flow, often called the “pump,” helps stretch the fascia and delivers nutrients and oxygen to muscle cells, promoting growth and recovery.
By stretching the fascia, FST training reduces the restriction around the muscle, which can otherwise limit muscle size. When the fascia is tight, it acts like a tight sleeve around the muscle, preventing it from expanding fully. FST-7’s combination of high-volume sets and strategic stretching encourages the fascia to become more elastic, creating space for the muscle fibers to grow larger over time.
Additionally, the increased blood flow during FST training brings in more nutrients and hormones that support muscle hypertrophy. This hormonal response, combined with the mechanical stretching of the fascia, makes FST training effective for enhancing muscle fullness and overall size.
FST training is often used as a finishing technique after completing the main exercises for a muscle group. It is especially popular among bodybuilders and athletes who want to add depth, width, and a three-dimensional look to their muscles. The method can be applied to various muscle groups, including arms, chest, back, and legs, to help sculpt a more defined and voluminous physique.
Sources
https://www.hanyrambod.com/fst7-lean-bulk-challenge/
https://www.enhancegenetics.com/forums/articles.145/
https://www.evogennutrition.com/blogs/news/how-to-speed-up-muscle-strain-recovery
