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FASCIA STRETCHING
🕑 Added 2024-08-15 02:40:51 +0000 UTCI promised to give you some interesting training programs within the next month. Today we will consider a training program, which is popular in the Unites States and focuses on higher-level athletes. It's called FST-7 (Fascia Stretch Training-Seven). Its advocate is Hany Rambod.
GENERAL THEORY: FASCIA
This training program is aimed at the STRETCHING OF MUSCLE FASCIAS, which play the role of a “CASE” for muscle fibers. In other words, many organs, vessels, nerves and muscle fibers are not just hanging in our body, but are located in the CASE, MADE OF CONNECTIVE TISSUE, which is called FASCIA (from lat. fascia - band, strip). This case performs PROTECTIVE and SUPPORT functions. How does it work? FASCIA consists of
HIGH-DENSITY COLLAGEN FIBERS
ELASTIN
The first one gives it very high strength (difficult to damage). And the second one gives it more elasticity (ability to stretch and elasticity). What's that for? Because some organs, including muscles, can change their inner size. Under such conditions, if there were no ELASTICITY, either the muscles could not change their size from blood flow (this is not beneficial because muscle performance would be reduced), or fascia would break (this is also not beneficial because muscle protection would be reduced).
What's the way out? Only one: fascia must be able to change its size according to the need, i.e. be ELASTIC!
That's how it happens: when you do a lot of hard muscle work, it increases the flow of nutrients into your muscle to exchange energy. What is the transporter of nutrients in our body? BLOOD! That's why the more intense the work (less rest between sets), the more PUMPING in MUSCLES (blood flow). As a result, the muscles INCREASE THEIR SIZE AND STRETCH FASCIA. But it won't last forever. After the workout, the need for enhanced transportation of substances for energy supply will decrease and the blood supply will decrease accordingly, too. The muscle will reduce its size again. And FASCIA will compress to its original size, squeezing excess blood out of the muscle. The body doesn't do anything without a reason. The body is very energy-saving.
Everything would be fine, but FASCIA MAKES MUSCLE EXTENSION DIFFICULT not only during the training, but also during muscle growth after training. Here's the thing. If it's made more free, muscle growth should also go easier. In other words, we need to STRETCH THE FASCIA.
It's like stretching shoes or gloves. When they're brand new, they fit your body very tightly. But after a while, you wear it in. In fact, you make shoes or gloves slightly larger than they were originally. It's not visible externally, but your body feels it immediately. The same is with fascia. If you make it a bit more free, your muscles will feel it immediately. It'll be easier for them to grow up because the LIMITING MECHANICAL STRESS FROM THE OUTSIDE WILL BE REDUCED. That's the point of stretching the fascia.
STRETCHED FASCIA = EASIER FOR MUSCLE TO GROW
RIGID FASCIA = MORE DIFFICULT FOR MUSCLE TO GROW
Hany Rambod believes that fascia elasticity is different for all people. Guess who has it better: ordinary people or professional bodybuilders? Hany believes that genetically gifted bodybuilders have thinner and more elastic fascia. That allows them to increase the size of their muscles more easily and faster.
Personally, I'm not sure genetics is the determining factor in this matter. It seems to me that our body is very adaptive, so the key factor will be the external conditions (necessity under the influence of training) and not the internal conditions (genetics). And now the key aspect of the entire program.
THE MORE BLOOD FLOW, THE MORE FASCIA IS STRETCHED
THE MORE FREQUENT THE BLOOD FLOW, THE MORE FREQUENT THE FASCIA STRETCHING
THE MORE FREQUENT AND MORE FASCIA IS STRETCHED, THE MORE ELASTIC AND STRETCHED IT IS
Read it again and try to understand. Simply put, regular and large inflow stretches fascia, and it less interferes with physical muscle growth in size.
ESSENSE OF FST-7 SYSTEM: STRETCHING OF FASCIA DUE TO THE STRONG PUMPING (Blood Pumping) OF THE MUSCLES IN THE END OF THE TRAINING = EASIER FOR MUSCLE TO GROW!!!
To do this, it is suggested to DO 7 SETS WITH LITTLE BREAKS between them for a specific muscle in the end of the workout. That's where the number 7 in the name FST-7 came from.
In other words, you do a standard program for example for the chest muscles (2-4 exercises). And after that you do one more additional exercise (for example, crossover) and do 7 sets with 30 seconds rest between them. Theoretical PROGRAM LAYOUT is as follows:
POWER EXERCISES (basic training - 2-4 exercises, 6-10 reps in a set)
PUMPING (additional exercise of 7 sets: 8-12 reps + 30 sec. rest)
Pay special attention to POWER EXERCISES. If you only do pumping to stretch fascia, it can be stretched to some extent, but without power, the body will not have the prerequisites for muscle growth. In addition, do not forget that power exercises are primary, if only because the bigger the muscles themselves, the more they stretch fascia themselves.
POWER EXERCISES = MUSCLE GROWTH + FASCIA STRETCHING = MORE GROWTH
PUMPING ONLY = FASCIA STRETCHING without POWER EXERCISES = LESS GROWTH
That is why it is necessary to make up the basic training using the POWER EXERCISES (heavy weights, 6-10 reps). And PUMPING (FASCIA STRETCHING) should be added additionally in the end. Why in the end? Because if you do such pumping at the beginning of training, then you can not PROGRESS IN POWER EXERCISES (spend your forces and resources before you start the hard work). That's why we do fascia stretching pumping in the end of training, not at the beginning.
Example:
Incline barbell bench press 4 X 6-8
Bench press 4 X 6-8
Incline dumbbell bench press 4 X 6-10
CROSSOVER 7 X 8-12 (30 sec. rest)
The first THREE chest exercises are standard power exercises, where you try to increase your working weights from training to training and rest for one (maybe two) minute in average. But the last exercise (crossover) is pumping for stretching fascia.
WHICH EXERCISES HELP TO STRETCH FASCIA?
This MUST NOT be a hard power (compound) exercise, as our goal is maximum pumping, not maximum power exercises. By doing the barbell squats for example, you will make it very difficult to pump blood only into the quadriceps because many other body systems and muscles will work, which require resources and more rest for recovery. Simply put: you're more likely to get tired than to pump blood into your muscle (stretch fascia).
That's why we should choose isolated exercises or even machines, such as the crossover. After all, in these exercises the load is focused in the right muscle, and it means that the blood will focus where it is needed (in this muscle, not throughout the body). In addition, if you’re using a machine, you can comfortably and quickly reduce weight (change the load) on the equipment for better and deeper pumping.
THE BEST EXERCISES FOR PUMPING IN THE END OF TRAINING:
LEGS: leg extensions, leg curls, sissy squats
BACK: seated cable row, iso-lateral row, pullover
CHEST: crossover, machine fly
SHOULDERS: lateral raise (drop sets are acceptable)
BICEPS: concentration curls, lat pulldown
TRICEPS: triceps cable pushdowns, overhead triceps French press
In my observations, these are the best exercises to do in the end of training. One of the secrets of this selection is that I take into account not only the maximum pumping, but also the maximum PHYSICAL STRETCHING OF MUSCLES WHEN PERFORMING THE EXERCISE. Hany Rambod's original program doesn't take it into account as far as I know. But this is a very important factor. Why?
Because the SIZE of FASCIA CAN BE STRETCHED IN TWO WAYS:
INSIDE (blood pumping)
OUTSIDE (physical stretching)
And if the first one is talked about very often when using this system, the second one is barely discussed. It is due to the fact that the first one stretches fascia much more than the second one. Moreover, it is possible that fascia can only be stretched in thickness by physical stretching subject to the assistance from inside (when it is filled with blood). In other words, PUMPING for an increase of fascia elasticity can work by itself. But physical stretching can’t. It only works well in tandem with pumping.
Anyway, I have to tell you the following: PUMPING + STRETCHING between sets = BETTER FASCIA STRETCHING, instead of only pumping. It means that IT IS NECESSARY TO STRETCH THE WORKING MUSCLE BETWEEN THE SETS (during a rest). It is desirable to do it between all training sets (both during the power exercises and pumping). But in the end of training it is especially important, because you are busy stretching fascia at that moment. So help the body make this process more efficient.
CONCLUSION: We don't sit and rest for 30 seconds. WE'RE STRETCHING THE WORKING MUSCLE!!!
Now maybe we should talk about how to pick up the load (right weights) on the equipment. If during the power exercises everything is clear (we try to take as much weight as possible within the desired range of repetitions), then how to pick up the weight in the end of the training.
WHAT WEIGHT (LOAD) SHOULD BE TAKEN IN THE LAST EXERCISE? In order to find the right weight, you must remember the main TARGET and CONDITIONS:
OUR TARGET is MAXIMUM BLOOD PUMPING into the muscles, not a record in weightlifting
OUR CONDITIONS are 7 sets + 30 sec. rest + 8-12 reps (moderate weight)
In other words, we need to find the weight with which we can make 7 sets with minimal rest between them. Obviously, this weight has to be moderate. It's best to pick it up BY EXPERIMENT. Personally I can tell that it decreases on average by 25-30%. What's more, during the performance of 7 sets you may have to reduce your weight even more because you're running out of energy. It’s ok. No need to worry about that.
Can I increase or decrease the 30 seconds period? YES. You can. The main criterion is pumping. If you feel that the blood pumping has become more intensive due to your changes, then leave it that way. For example, you may need a little more rest for your back and a little less rest for your arms. Focus on the blood pumping.
Take the last seven sets as balloon inflation. Don't be afraid to "breathe" more or deeper. Your target is to inflate as much as possible. You don't have to change the weight, you can reduce it while exercising, etc. Obviously, such a load is very heavy on the recovery capabilities of the body, so it's not good for beginners. In addition, you must consider the recovery time after such a load. We'll talk about that, too.
HOW OFTEN SHOULD I DO THE FASCIA STRETCHING PER WEEK?
So, imagine that you've done 8-12 working sets for muscles (power exercises) before and suddenly decided to add 7 SETS OF PUMPING. On the one hand, the working weight in these sets is lighter, but on the other hand, these 7 DAMN SETS increase your work by half. This means they put much more stress on the body capacity to recover. What’s the conclusion? You have to adapt to this system very carefully. In addition, care must be taken when using this system with MAJOR MUSCLE GROUPS. They are already consuming a lot of energy and resources. And then you multiply that amount.
CONCLUSION: the system MUST BE USED MORE RARELY FOR MAJOR MUSCLE GROUPS, THAT FOR MINOR ONE. Here I won’t provide you with multi-purpose recommendations, because all people have completely different training history and genetics. Someone trains his back once every 5 days, and for someone 10 days is not enough to recover. However, as an example, if you do your back exercises once every 10 days, it is likely that minor muscle groups (arms, shoulders) can be pumped with blood every 5 days, and maybe even more often if the power load is low.
One more observation from me personally (it is not included in the basic program): It is not advisable to do pumping frequently only when it comes with heavy power exercises (too much stress). But why not to do a light muscle pumping during a week when there is no hard power exercises? This will stretch fascia and won’t traumatize the muscles too much.
That's what I tell you all the time when we're talking about micro-periodization. ALL SYSTEMS required for power exercises have different recovery periods, so if you want really big muscles, you need to train ALL of them at the same time taking into account different terms (some of them more often, some of them less often). In this case:
HARD WORKOUTS need to be done LESS OFTEN because they load contractile proteins that take a long time to recover.
LIGHT PUMPING can be done OFTEN, because it loads fascia, which takes very little time to recover.
That's why most of the programs, including my paid ones, have periodization (light and hard workouts). This is a way to train parts which recover faster more often and parts which recover longer less often.
Example
LEGS (HARD)
BACK (HARD) + BICEPS (LIGHT)
CHEST (HARD) + TRICEPS (LIGHT)
Rest
SHOULDERS (HARD) + LEGS (LIGHT)
ARMS (HARD) + BACK AND CHEST (LIGHT)
Rest
HARD = power exercises + 7 fascia stretching sets LIGHT = light pumping to fill the muscle with blood, without heavy weights or failure
What's that for? THE MORE FASCIA STRETCHES, THE MORE ELASTIC IT IS!
You can go even further and create a split which includes more light workouts and in which muscles are filled with blood MORE OFTEN. There will be no harm in doing so provided there are no heavy (destructive) loads.
By the way, pay attention to the muscles of professionals when they give interviews (not during a workout). You'll notice that their muscles seem to be always filled with blood. And if they make even a light load on the muscle, it will instantly inflate. What is this? This is the evidence of a more developed system of muscle pumping. And this came out not just like that. That makes a lot of sense. Think about it.
