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FST-7 Training System by Pro Trainer Hany Rambod


FST, also known as “Fascia Stretch Training”, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final exercise for a muscle group. It’s highly effective for all stages of bodybuilding, from beginner to advance, and is considered to be a very flexible training regimen that is highly effective in achieving multiple fitness goals.

The goal of FST-7 is simple. By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth. In theory, the potential of muscle growth depends entirely on genetics and the thickness of the fascia surrounding the muscle. For example, those with a thicker fascia will have a harder time building mass than those with a naturally thinner fascia.

As a two-tiered training system, the first principle is that the stronger a muscle is, the larger it is, which implies that it’s necessary to maintain a certain minimal strength level. From there, it’s important to focus on strength gains, which is followed by natural muscle growth.

The second principal focuses more around the fascia itself. By expanding the fascia through high volume sets (not reps) and pumping as much nutrient-rich blood into the muscle tissues, it helps to further expand the fascia. These 7 sets are performed on a specific exercise after 2-3 “base” workouts of only 2-3 working sets with heavier weight and fewer reps.

In terms of prioritizing which exercises to perform your FST-7 on, it depends entirely on your weightlifting experience. Typically, for beginners, it’s recommended to start with an isolation-type exercise to start (leg extensions). As you become more advanced you can start performing FST-7 on compound exercises (squat).


FST-7 Training Part 1: Chest

  • Barbell Incline Bench Press: 3-4 sets of 8-12 reps
  • Incline Dumbbell Flyes: 3-4 sets of 8-12 reps
  • Dumbbell Bench Press: 3-4 sets of 8-12 reps
  • Cable Crossover: 7 sets of 8-12 reps 

FST-7 Training Part 2: Back

  • Bent Over Barbell Row: 3-4 sets of 8-12 reps
  • Close-Grip Front Lat Pulldown: 3-4 Sets up 8-12 reps
  • Straight-Arm Dumbbell Pullover: 3-4 Sets up 8-12 reps
  • Seated Cable Rows: 7 sets of 8-12 reps

FST-7 Training Part 3: Shoulders & Traps

  • Dumbbell Shoulder Press: 3-4 sets of 8-12 reps
  • Front Plate Raise Press: 3-4 sets of 8-12 reps
  • Side Lat Raise Press: 3-4 sets of 8-12 reps
  • Cable Seated Lat Raise: 7 sets of 8-12 reps
  • Dumbbell Shrug Press: 3-4 sets of 8-12 reps
  • Barbell Shrug: 7 sets of 8-12 reps

FST-7 Training Part 4: Biceps & Triceps

  • EZ-Bar Curl: 3-4 sets of 8-12 reps
  • Seated Tricep Press: 3-4 sets of 8-12 reps
  • Incline Dumbbell Curl: 3-4 sets of 8-12 reps
  • Overhead Cable Curl: 7 sets of 8-12 reps
  • Tricep Pushdown: 3-4 sets of 8-12 reps
  • Lying Dumbbell Tricep Extension: 7 sets of 8-12 reps

FST-7 Training Part 5: Legs

  • Barbell Squat: 3-4 sets of 8-12 reps
  • Leg Extensions: 3-4 sets of 8-12 reps
  • Leg Press: 7 sets of 8-12 reps
  • Lying Leg Curls: 3-4 sets of 8-12 reps
  • Stiff-Legged Barbell Deadlift: 3-4 sets of 8-12 reps
  • Seated Calf Raises: 3-4 sets of 8-12 reps
  • Standing Calf Raises: 7 sets of 8-12 reps

FST-7 Training Round Up

This training method has been used by some of the greatest physiques in bodybuilding and powerlifting history, most notably by Mr. Olympia winners Jay Cutler and Phil Heath. We understand that the success of this program is largely contributed by the bodybuilder’s or athlete’s individual genetic predisposition, but highly recommend it for those looking to take a new approach to their workout routine. Feel free to mix-and-match the exercises that you perform FST-7 on to find your "sweet spot".

5 Responses


August 23, 2018

I’m 54 year old an I do it 5 days a week plus run 1 mile everyday after the fst7


January 10, 2017

Brandon, It is a little insane, but I did this program (plus barre work, a “300” inspired ab routine, and HIIT rowing) for 8 weeks…and it definitely works. Amazingly so. The only reason I stopped was because I moved and didn’t have ready access to a gym. I am a naturally strong woman (hooray genetics), but I hadn’t lifted in a while when I started this. Leg press FST kicked my butt on week one, and I was only pressing 190lbs! (hammer strength leg press). By week 8, I was pressing 520lbs in a working set. No joke. I’m a 5’3" petite but curvy woman. I definitely made some of the guys at the gym feel bad. I’m starting this up again next week. It’s grueling, but it is so effective, and the results are quick to come.


August 27, 2016

I understand the science behind this training method but not crazy about it. 15 or more sets per workout seems like a lot for one bodypart. Not sure how long someone can continue to do that, especially when you start to get older. The leg workout is insane. Way too many sets I think. Looks like an injury-proned regimen.


November 26, 2015

I’d love to try your pre workout products, they look good, but unfortunatley the cost of shipping to Australia makes it uneconomical. You guys should consider making it more affordable to get it to Australia or better still get an outlet/agent in Australia where it can be purchased (in AUD)…Food for thought!? Cheers


September 05, 2015

systematic,nice one

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