All stretching is not the same
I am not the first person to recognize the importance of stretching the muscle fascia. First John
Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive
stretching during workouts as part of their training programs. They had the right idea, but
stretching the fascia by elongating the muscle is not the best method. FST-7 is based on
stretching the muscle from the inside out by volumizing it. This is accomplished by getting the
greatest pump possible while training.
Do I still train heavy, or can I just pump up with light weights?
One thing I don't want anyone misconstruing is that FST-7 is all about pumping. That's just one
component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must
train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and
lighter training with clients over the years, and discovered that both types are needed. Heavy
weights will build thickness and density, but they will not give you that round, full look. Similarly,
getting incredible pumps all the time can impart some of that roundness, but you won't ever get
extreme muscle size without training with heavy straight sets. So you need to focus equally on
maximizing both your strength and your pump in the same workouts to see optimal results.
Here's an example of a biceps workout, FST-7 style, that shows you how to incorporate both:
Alternate dumbbell curls 3-4 x 8-12
Machine preacher curl 3 x 8-12
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