15/02/2022, 16:02 https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 NAME MATTEO MENDOLICCHIO DATE Back and Biceps FST-7 FST, also known as “Fascia Stretch Training”, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final exercise for a muscle group. It’s highly effective for all stages of bodybuilding, from beginner to advance, and is considered to be a very flexible training regimen that is highly effective in achieving multiple fitness goals. The goal of FST-7 is simple. By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth. In theory, the potential of muscle growth depends entirely on genetics and the thickness of the fascia surrounding the muscle. For example, those with a thicker fascia will have a harder time building mass than those with a naturally thinner fascia. As a two-tiered training system, the first principle is that the stronger a muscle is, the larger it is, which implies that it’s necessary to maintain a certain minimal strength level. From there, it’s important to focus on strength gains, which is followed by natural muscle growth. The second principal focuses more around the fascia itself. By expanding the fascia through high volume sets (not reps) and pumping as much nutrient-rich blood into the muscle tissues, it helps to further expand the fascia. These 7 sets are performed on a specific exercise after 2-3 “base” workouts of only 2-3 working sets with heavier weight and fewer reps. In terms of prioritizing which exercises to perform your FST-7 on, it depends entirely on your weightlifting experience. Typically, for beginners, it’s recommended to start with an isolation-type exercise to start (leg extensions). As you become more advanced you can start performing FST-7 on compound exercises (squat). Back and Biceps FST-7 Scheduled Regular workout est. 1h 17m Equipment Barbell Cable Dumbbell Instructions FST, also known as “Fascia Stretch Training”, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final exercise for a muscle group. It’s highly effective for all stages of bodybuilding, from beginner to advance, and is considered to be a very flexible training regimen that is highly effective in achieving multiple fitness goals. The goal of FST-7 is simple. By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth. In theory, the potential of muscle growth depends entirely on genetics and the thickness of the fascia surrounding the muscle. For example, those with a thicker fascia will have a harder time building mass than those with a naturally thinner fascia. As a two-tiered training system, the first principle is that the stronger a muscle is, the larger it is, which implies that it’s necessary to maintain a certain minimal strength level. From there, it’s important to focus on strength gains, which is followed by natural muscle growth. The second principal focuses more around the fascia itself. By expanding the fascia through high volume sets (not reps) and pumping as much nutrient-rich blood into the muscle tissues, it helps to further expand the fascia. These 7 sets are performed on a specific exercise after 2-3 “base” workouts of only 2-3 working sets with heavier weight and fewer reps. In terms of prioritizing which exercises to perform your FST-7 on, it depends entirely on your weightlifting experience. Typically, for beginners, it’s recommended to start with an isolation-type exercise to start (leg extensions). As you become more advanced you can start performing FST-7 on compound exercises (squat). ▶ Barbell Bent Over Row 3 sets x 12 https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 Rest 90 sec between sets 1/3 15/02/2022, 16:02 https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 ▶ Close grip pull down 3 sets x 12 Rest 90 sec between sets ▶ Dumbbell Pullover 3 sets x 12 Rest 90 sec between sets ▶ Cable Seated Close Grip Row 7 sets x 12 Rest 60 sec between sets ▶ Ex Bar bicep curl 3 sets x 12 Rest 90 sec between sets ▶ Dumbbell Incline Alternating … 3 sets x 12 Rest 90 sec between sets ▶ Cable Rope Hammer Curl 7 sets x 12 Rest 60 sec between sets Cycling 1 set x 10 min Rest 90 sec between sets Barbell Bent Over Row ▶ 1) Stand in a half deadlift like position -- bent at hips, midline set in neutral (spine in neutral), and grasp a barbell with your hands shoulder-width apart and arms hanging. 2) Pull the bar towards your body by squeezing your shoulder blades together. 3) Pause at the top, and return to starting position. Close grip pull down How to do Cable Close Grip Lateral Pull down correctly? Avoid any injury. #106 ▶ Dumbbell Pullover 1) Lie back on a flat bench and hold dumbbells over head with palms facing each other and elbows slightly bent. ▶ 2) Without moving your elbows, lower the dumbbells behind head, pause, and return to starting position by pulling the dumbbells back up over head. Cable Seated Close Grip Row 1.Sit upright holding the handle with your arms straight out in front and your back flat. ▶ 2.Pull the handle straight in to your chest, bending at the elbows and squeezing your shoulder blades together. 3.Release the handle returning to starting position. Remain upright throughout and do not sway back and forth. 4.Repeat. Ex Bar bicep curl How To: Inside-Grip Bicep Curl With E-Z Bar Curl ▶ Dumbbell Incline Alternating Curl 1) Lay back on an incline bench with a dumbbell in each hand, palms facing away from the body. ▶ 2) Slowly curl the weight in your right hand up to shoulder level, pause, and then slowly lower the weight. 3) Alternate with the other arm. https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 2/3 15/02/2022, 16:02 https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 Cable Rope Hammer Curl 1) Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. ▶ 2) Grasp the rope with a palms-in grip and stand straight up. 3) Put your elbows at your side and KEEP them there during the entire movement. 4) Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. 5) Slowly return to the starting position and repeat. Tracking Sheet (Print and track your progress here. Don't forget to enter them online.) Exercise Name Set 1 Set 2 Set 3 Barbell Bent Over Row reps x kg reps x kg reps x kg Close grip pull down reps x kg reps x kg reps x kg Dumbbell Pullover reps x kg reps x kg reps x kg Cable Seated Close Grip Row reps x kg reps x kg reps x kg Ex Bar bicep curl reps x kg reps x kg reps x kg Dumbbell Incline Alternating Curl reps x kg reps x kg reps x kg Cable Rope Hammer Curl reps x kg reps x kg reps x kg Distance Time Cycling Set 4 Set 5 Set 6 Set 7 reps x kg reps x kg reps x kg reps x kg reps x kg reps x kg reps x kg reps x kg km m: s Speed Levels/Incline Calories burnt Previous Stats https://ashtheticscoaching.trainerize.com/app/PrintTrackingLog.aspx#dailyWorkoutID=268968004&userID=6932248 3/3
