Phil Heath Mr O Gift Will Unwrapped

Phil Heath The Gift

I know you've been doing FST-7 for years. Can you explain how an average bodybuilder trying to gain size can use it? FST-7 was developed by my trainer/nutritionist Hany Rambod in 2008 to help me and others safely increase the intensity of our workouts. A lot of people get hung up on the name, which stands for Fascia Stretch Training 7, and they think it’s some complicated system that only Mr. Olympia can use. It’s 

true that Hany and I modify a program for my body, but anyone can benefit from the concept behind FST-7. It’s basically a way of making sure your muscles get a maximum pump to bring in the nutrients they need for 

recovery and growth.So you can use it with your regular program. You probably don't need to change a lot if your regular program is on-point. You want to do most of your sets in the 8- to 12-rep range because 

those are the sets that are going to generate the most growth. The cool thing about sevens—the main technique of FST-7—is you're still in that growth range of 10–12 reps. You are not doing crazy-low reps or crazy-high reps. You are sticking in that middle range. Also, you can do sevens without a training partner. This is great for me because when I'm in Denver I train alone most of the time. So you don’t need someone 

there to spot you or strip weights or anything like that. You can do it yourself. Here’s what you should know about FST-7

1. Pre-workout, use a supplement to boost your muscle pump. I use MuscleTech’s NanoStim. 
2. Do most of your sets with reps in the 8–12 range and rest at least 90 seconds between sets.
3. On the last exercise for a body part, do sevens. These are sets of 10–12 reps with rest periods of only 20–30 seconds between sets.
4. For sevens, choose an exercise you can do on your own that will maximize your pump. This is usually an isolation exercise with a strong contraction, like cable crossovers for chest or leg extensions for quads.
5. If possible, use a timer or the second hand on a clock to precisely time your rest periods. Try not to guess, because the key is to go before your body tells you it’s rested, so the normal body signals do not apply.
6. Seven is an arbitrary number. You can do any number of sets in the sequence. I tend to stick to seven, but you don't have to.
7. Try to use as much weight on your last set of sevens as you did on your first set. If you slip under eight reps on any set, use lighter weight.