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