FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
Last month we outlined the training aspects of my FST-7 (Fascia Stretch Training
7) system.
The discussion included the need for both strength gains and a fascia-stretching
maximum
pump to induce optimal gains, and how to incorporate the ‘seven' sets into your
workouts for best results. Ideal exercises for ‘sevens' were listed for each
bodypart, and instructions were given as to how to perform the series of pumping
sets properly. Finally, several suggested bodypart routines incorporating both
standard sets and sevens were given. This month, we wrap up the two-part series
by explaining how to structure your nutritional intake around your workouts to
ensure that your muscles will have all the necessary nutrients to fuel a
superior pump, thus stretching out your fascia tissue and permitting growth to
occur. Bodypart routines for the rest of your muscle groups will also be
provided so that you can get started immediately on your own FST-7 growth
experience.
Pre-workout nutrition: Priming the pump
Hopefully most of you grasp the importance of solid pre-workout nutrition. This
provides the body with all the raw materials it will need to fuel an intense and
productive weight training session. I like to see my clients get in a minimum of
two solid-food meals containing both lean proteins and complex carbohydrates
prior to training. The protein source can be chicken or turkey breast, white
fish, or even leaner cuts of red meat such as filet or top sirloin if one is
training later in the day. Good carbohydrate sources would be oatmeal, sweet
potatoes, or brown rice. These are all slow-burning carbs that will deliver
time-released energy, as opposed to fruits and other simple sugars that digest
too quickly and can leave you with an insulin crash while training. Equally
important to the food intake is adequate hydration. This is particularly
applicable to anyone using thermogenic products. Most of these have a diuretic
effect, which means you need to take care to drink a bit more water to
compensate for the fluid loss. Notice that I said water and not diet soda.
Carbonated drinks tend to be too filling and hence you don't drink enough. A
common question I get is, how soon before the workout should my last meal be?
Generally speaking, you want your last meal to end about one hour before your
workout begins. The exception would be legs. Since heavy leg training is so
metabolically demanding, the last meal should be a bit earlier - say ninety
minutes. These are just guidelines. If you are the type of person that is
starving an hour and a half after a clean meal, you probably don't ever want to
let more than an hour go by from the end of the pre-workout meal to the workout.
If you seem to digest your food more slowly and get nauseous when you eat too
close to the workout, adjust your meal timing accordingly. Staying away from
high-fat foods or sugary items should help stave off feelings of nausea while
training.
FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
During the workout
While training, most people will only need plenty of water - roughly a liter.
This also depends on your size, how much you tend to sweat while training, and
the season. Obviously you need more water in the summer, particularly if you
train at a place like MetroFlex Gym that doesn't believe in air conditioning, or
if you work outdoors. You can sip a carb drink or a thermogenic drink if you
tend to ‘run out of gas' while training, but neither takes the place of water.
If you choose to have one of these beverages during your workout, you should
also have a water bottle and alternate between the two to ensure proper
hydration. I can't emphasize this strongly enough - there is simply no way you
can achieve a great pump if you aren't drinking enough water before and during
the workout. As you know, the human body and especially our blood supply is
comprised of over seventy percent water, so you need to have a steady supply to
stay hydrated.
Post-workout nutrition
Within 15-20 minutes of the end of your workout if not immediately, it's
important to drink a
shake to start the re-compensation and recovery process that ultimately leads to
muscle growth.
There are several different recovery powders I am currently testing with my
clients, and I will have the results soon. But in the meantime, you can't go
wrong with a highly bio-available protein source such as whey protein isolate
along with a rapidly-assimilated carbohydrate source like dextrose, waxy maize,
or maltodextrin. If you are a hardgainer ectomorph type, don't be afraid to mix
two or more carb sources together. You can even add in something like fruit
juice for flavor and additional simple carbs. If you are trying to lean out or
you are simply a person that gains fat very easily, you will want to take it
easy on the amount of carbs in this shake. You still want to always include at
least some carbs in this shake, except in the case of the final stages of a precontest diet for those that are striving to lose the last vestiges of bodyfat.
FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
Roughly an hour or two later, you want to have another solid-food meal that
should be similar in composition to the pre-workout meal. For the purpose of
better absorption, you want to keep the fat content low, particularly saturated
fats. The timing of this meal will depend on the size of your shake as well as
your appetite. Obviously you can't eat until you are hungry again. If you are
drinking a large shake that is very filling for you, it might take two hours for
your appetite to return substantially enough to allow you to eat a solid meal.
Conversely, a lighter shake should digest faster and you should theoretically be
ready to eat just an hour later. Also note that there tends to be more bloating
and gas associated with lower-quality grades of protein powder. They tend to
taste good, but contain large amounts of lactose. Do yourself and your loved
ones a favor and spring for the good stuff.
A note on sodium
Many bodybuilders have it in their heads that sodium is bad for them and should
be avoided.
They intentionally remain on very low-sodium diets year-round when the fact of
the matter is, you only need to be concerned about sodium intake in the final
few days before a contest when you are attempting to shed subcutaneous water.
Without proper amounts of dietary sodium, you simply won't be able to get a
pump. Some of you may have experienced this when competing. If you are trying to
pump up and haven't had more than trace amounts of sodium for a couple days,
your muscles will be totally flat and unresponsive, even if you are eating carbs
and drinking some water. Then, if you go out and have a burger and fries after
the judging, your muscles seem to magically inflate, and you are able to
generate an excellent pump for the night show! Sodium helps transport carbs into
the muscles, so by all means don't be afraid to put a bit of salt on your food.
I actually encourage my clients to get their sodium from condiments like
ketchup, mustard, and barbecue sauce in the off-season. It should be noted that
for any of you with medical conditions such as hypertension or diabetes that
require you to adhere to strict low-sodium diets, always observe the guidelines
set forth by your physician or your dietician.
FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
Additional research
If it seems odd that this discussion of nutrition as it applies to the FST-7
training system isn't discussing supplements, that's because I am currently in
the process of experimenting with various types of products to see which ones
enhance the pump, reduce soreness, speed up recovery, and other effects that
would be beneficial. One of the major side effects of this type of training is
extreme muscle soreness, so this in particular needs to be addressed. All I can
say at this point is that even though all the results aren't in and there is
still more research to be done; we have already witnessed some intriguing and
exciting effects. Stay tuned here in the coming months for my findings in this
area.
Success stories - in progress!
Although I have been developing the FST-7 system for several years and have been
recommending it to my clients, only recently have I insisted that they
consistently incorporate it into their own training. In the near future, I will
have some impressive success stories to report.
In the meantime, you will be seeing some of the results of FST-7 on the pro
stages this year.
Phil Heath has used it to improve his shoulder and back width, his chest, and
even his legs.
Larger bodyparts like back and legs typically need more time to show changes, of
course.
Charles Ray Arde has used FST-7 over this past off-season to bring up his chest,
delts, and back for his rookie pro season this spring. And Bill Wilmore has just
started using FST-7 for his arms, and will soon be showing the results of his
hard work. I also encourage those of you that experience success with FST-7 to
send me before and after photos and tell me how you used it to improve stubborn
bodyparts.
Figure workshop
FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
Finally, I want to let you all know about a Figure workshop being held the first
weekend of April in Southern California. I am teaming up with trainer Kim Oddo,
whose star clients have included Monica Brant, Gina Aliotti, and Sonia Adcock.
Regular readers of MD will know that I have worked extensively with two-time
Figure Olympia Champion Jenny Lynn, and have worked with many other Figure
competitors in recent years. This comprehensive one-day workshop will cover
various aspects of training, nutrition, and supplementation for the Figure
competitor.
Plans are already in the works for a follow-up workshop for those of you who
need more notice.
Please email me for more information.
Date: Saturday, June 7
Location: Body by O Fitness Facility
Temecula, CA
Got a question for Hany you would like to see answered here? E-mail him at
HanyRambod@aol.com .
Due to the high volume of e-mail he receives and limited editorial space, only
selected questions will be answered and used.
FST-7 Bodypart routines
FST-7 - The Key to Muscle Growth: Part 2
Written by TheProCreator
Tuesday, 29 July 2008 19:36 - Last Updated Wednesday, 17 September 2008 13:56
Back - width emphasis
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Back - thickness emphasis
Warm-up:
Reverse-grip pulldowns 3 x 12-15
Low cable row or 1-arm dumbbell row 3 x 8-12
T-bar row 3 x 8-12
Deadlift 4 x 8-12
Hammer Strength row 7 x 8-12
Note: For either back workout, those needing to specialize on lower back development
should add 3-4 sets
Traps
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
*Proper form consists of leaning head and torso slightly forward and shrugging up to an
imaginary point
Rear Delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Calves (alternate workouts)
Workout A
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
Workout B
Leg press or calf sled raise 4 x 10-12
Donkey or standing calf raise 4 x 10-12
Seated calf raise 7 x 12-15
*Calves should be trained twice a week with roughly 48-72 hours
between workouts, such as Monday and Thursday, Tuesday and Friday,
or Wednesday and Saturday.