pantera101
Banned
I'm not typing the whole damn thing,but heres the basics.It stands for Fascial Stretch Training and the seven refers to 7 sets performed as the final exercise of a target bodypart.Basically you train regularly,with seven sets to finish muscle,with minimal rest between to get the best pump possible.The example in article in April issue of MD is for bi's
Alternate db curls-3-4 x 8-12
machine preacher curls-3 x 8-12
Ez bar curls-7 x 8-12(30-45 seconds between sets while sipping water-more on this next month)Thats what it says not from me
He also says smaller muscles like calves and arms can and should be trained twice a week,while bigger muscles should be once a week,His example of a split is
1-bi's,tri's,and calves
2-legs
3-off
4-chest and tri's
5-back and calves
6-shoulders and bi's
7-off
Other than that some key info is to not use big compound lifts as your "seven set,"they require balance and other muscles to come into play which takes focus off target muscle.So machines and cables are a good idea and free wights like bb curls and skull crushers are as well.Also,i think this is obvious,but you never know.Do your "seven set" at the end,to finish off a muscle.Like I said earlier,with minimal rest between.He says to think of it as filling up a baloon with a small leak,as your muscles slowly lose blood once pumped.The point is to get the best pump possible.
The goal is to bring as much vitamins,minerals,amino acids,oxygen etc into the muscle,and also stretch the fascia tissue which will help encourage muscle growth as fascia tissue will limit muscle growth.
This is no new idea or anything,but i'm happy with this routine,it'll be a nice change.The only problem i'm having is waiting to start.I will be starting a 3 week m-drol cycle april2,and this will be a nice change to compliment the m-drol.
Alternate db curls-3-4 x 8-12
machine preacher curls-3 x 8-12
Ez bar curls-7 x 8-12(30-45 seconds between sets while sipping water-more on this next month)Thats what it says not from me
He also says smaller muscles like calves and arms can and should be trained twice a week,while bigger muscles should be once a week,His example of a split is
1-bi's,tri's,and calves
2-legs
3-off
4-chest and tri's
5-back and calves
6-shoulders and bi's
7-off
Other than that some key info is to not use big compound lifts as your "seven set,"they require balance and other muscles to come into play which takes focus off target muscle.So machines and cables are a good idea and free wights like bb curls and skull crushers are as well.Also,i think this is obvious,but you never know.Do your "seven set" at the end,to finish off a muscle.Like I said earlier,with minimal rest between.He says to think of it as filling up a baloon with a small leak,as your muscles slowly lose blood once pumped.The point is to get the best pump possible.
The goal is to bring as much vitamins,minerals,amino acids,oxygen etc into the muscle,and also stretch the fascia tissue which will help encourage muscle growth as fascia tissue will limit muscle growth.
This is no new idea or anything,but i'm happy with this routine,it'll be a nice change.The only problem i'm having is waiting to start.I will be starting a 3 week m-drol cycle april2,and this will be a nice change to compliment the m-drol.
I also decided last night to stay in the 2-5 rep range from now untill april2.This will hopefully increase strength a little,and cause more of a shock to the muscles,instead of staying in the 6-12 range from now untill then.I will also take atleast 4 days off before switching.
