FST-7 or Fascia Stretch Training 7 is a method of training devised by Hany Rambod. Notable users of this system include Phil Heath, Jay Cutler and Jeremy Buendia. All Mr Olympia Winners.
What is FST-7?
FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target body part.
There are 3 types of Fascia found within the body, but those looking to grow should mainly be concerned about deep fascia, which is connective tissue around muscles, bones etc.
The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ‘bubbly’ look that all bodybuilders covet
FST-7 is a way to be able to stretch this Fascia to create more space, fuller muscle bodies and really just grow. The 7 sets are generally included as either a pre-exhaust or at the end of a target muscle group, and used in addition to heavy training rather than just being seen as a pump up which is a common misconception.
An FST-7 training session would normally be focused around a struggling muscle group and the exercise where 7 sets are hit would be an isolated exercise to avoid stabilising muscles overpowering during a movement when fatigue kicks in.
FST-7 is typically 7 sets of 10-12 reps on a target muscle in an isolation exercise with between 30-45 seconds rest between each set whilst sipping water.
Best exercises for FST-7
- Back width: Machine pullovers or cable pullovers
- Back thickness: Seated row machines with chest support
- Chest: Pec deck or peck flye machine*, cable crossovers
- Shoulders: Machine lateral raises with pads – my favorite is made by Bodymasters. Hammer Strength, LifeFitness, and Cybex also produce similar models.
- Quads: Leg extensions, leg presses
- Hamstrings: Seated or lying leg curls
- Biceps: EZ-bar curls, machine curls, cable ‘front double biceps curls’
- Triceps: Cable pushdowns using rope attachment, Overhead cable extensions, Skull crushers (for advanced trainers)
- Calves: Standing and seated raises, calf raises using leg press (alternate between these three)
And remember, the best time to do these is as the final exercise of your session! Still complete your heavy work in the 8-12 rep range to get maximal hypertrophy and give FST-7 a try to grow lagging muscle groups.