GET YOUR PUMP ON

FST-7 has helped make PHIL HEATH

a multiple Mr Olympia champion. But how

could you benefit from doing seven

sets with reduced rest?

IF THERE’S A SECRET TO FST-7, IT’S NOT WHAT IT DOES; IT’S WHAT IT DOESN’T DO.

it doesn’t deviate from the rep scheme that has been scientifically proven to pack on muscle mass. Sets that reach failure at 8–12 reps are in the sweet spot for growth, so that’s what FST-7 prescribes.
There’s also no need to learn a catalogue of unique exercises or techniques or greatly deviate from typical workout volume.
Stick to proven free-weight and machine basics, and do three or four straight sets of most exercises. Rest 1–3 minutes between sets.

But on the final exercise for each body part, things are done differently. Reduce your rest to 30-45 seconds and increase volume, usually to seven sets (hence the “7”).
That said, according to Hany Rambod who created FST-7, there’s nothing magical about the number seven. You can do other set multiples. The key is the reduced rest. It enhances the pump and thus, in theory, expands the thin membranes around muscles from the inside out (hence the “FS”—fascia stretch).
Sevens accomplish several things. First, they infuse the targeted muscles with a final pump, and the enhanced blood flow better transports the nutrients necessary to begin the
repair and growth processes. Second, these sets stimulate
growth. Use the same weight for all the sets and, if possible,
stay in the 10- to 12-rep range. Sevens should not be confused with descending sets or high-rep, lighter-weight barrages.
Finally, sevens are a final defence against the dreaded bland workout. Even if your energy is waning, you can ratchet it up for your sevens to make certain you end your routine on a high.