In this blog you will find answers and practical solutions to all your questions about nutrition, supplementation, routines, diet, pilates, aerobics, exercise, bodybuilding and much more. The training method FST-7, which we will discuss basic guideline is to inflate the maximum muscle in order to stretch the fascia (connective tissue sheath) to the end. Although the "pump" is very important, is not the only stimulus for hypertrophy. If that were the case, one could only train with very low loads and make countless repetitions without a break between sets, alternating two or more muscle groups. But we need the stimulus of overloading of heavy training, and put a load to stimulate the biochemical pathways of muscle hypertrophy. In this training method, we mixed in the same session high overload stimulus and encouragement to the "pump." We must remember that there is no point using a high load if unable to control muscle contraction and feel the muscle work. Using very high loads and only "lift" the weight until the end of the repetition of no value for bodybuilders. As we explain the theoretical part, let the party really interested, the training itself and how to apply the necessary techniques. That is just one of many ways to achieve greater intensity and consequently more muscle mass gains. We started training using heavy basic exercises such as lifting the bar on an inclined bench, doing sit-ups, rowing curved, among others. In this first part of the training we use a variation of between 8 and 12 repetitions with the greatest possible load, remembering that it is essential to maintain the quality of repetition and a sharp contraction, although it is extremely tedious to do it often. You should use basic exercises, multijoint, because we the conditions of use heavier loads. With that, we will activate all machinery and biochemical signals responsible for the initiation of protein synthesis reactions. To facilitate understanding, we will use an intermediary pectoral advanced training as an example. This training will pectoral four exercises: Bench Press Dumbbell incline, bench press, incline dumbbell bench Press flat and finishing contractor openings in the chest. * Since the intent of this training is to get as much blood as possible to the white muscle, you can try to use one or two drop-sets at the end of one of the press. Now, we come to the fourth year, the crucifix in the openings in breast contractor. It is now where we're going to receive main difference of this type of training compared with others. Instead of performing three series going to perform in July, that same seven series in the machine chest. Hence comes the number 7 in the name of the method FST-7. * For example, if you did 12 repetitions in the series 1, 12 reps in the series 2, 11 repetitions in three series, 10 repetitions in the Series 4 and after only eight repetitions in the series 5, the load must be reduced before to start the series in June. Generally the load reduction must happen, but sometimes may not be necessary. The important thing is to stay ligago and never going over the 30-second interval between a series and one in the last financial year.With this device, we will pump a huge amount of blood to the white muscle and not yet used a relatively high load, and this dynamic should be followed in all muscle groups. Always starting with the basics and leaving an isolation exercise for the last year of seven series. Choosing the right exercises for the last group of 7 series should be careful. In general you should use one-joint exercises, isolation and preferably in machines. So the only concern is getting the maximum muscle and send a lot of blood to the region trained to either higher or lower members. The method is simple but will suffer in the last series, and always recommended exercises preparatory movements and stretches between the intervals of the series. ..

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