FST 7 Training: Fascial Strength Training to Increase the Potential of Muscle Growth
Hany Rambod is responsible for designing the Fascial Stretch Training Program
or FST-7. This unique method zeros in on the fascial layer of skin located just beneath the outer skin’s
surface but above the muscles with seven different sets of exercises.
In order to facilitate greater muscle growth, the main idea is to stretch the fascial layer which has
been an exclusive training method of Rambod’s athletes for years. Only recently has the general public been invited
to share in this system.
Note: The FST-7 program is for an advanced
level of bodybuilding and more appropriate for individuals who have actually competed in bodybuilding contests
atleast a few times. At the beginner & intermediate levels, its not the most optimal way to
build lean muscle and a balanced physique...
Quick Tip: The fastest way to build lean
muscle is to focus on a hypertrophy(muscle
growth) specific, well-structured workout program that scientifically plans
all of these things for you: 1) volume, 2) intensity, 3) frequency, 4) progression, 5)
exercise selection, 6) periodization & MUCH more...
Discover the Secrets to Developing a
Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About
What is the FST-7 Method of Training?
In theory, the fascia along with your genetic make-up controls the potential of building muscle. Depending on
how thick or thin the fascia is around the muscle bellies, dictates the difference in mass building. The thinner
the fascia, the greater the potential for building mass (in theory).
Based on two principles, the FST-7 training addresses separate issues. The first principle operates on the fact
that a required strength level has to be met and maintained in order to be able to handle the second level that
follows. The second principle concentrates on the fascia and expanding it with a high volume of sets to pump
as much nutrient-rich blood into the area as possible. Seven sets of rigorous heavy exercise with little resting
time is key to FST-7.
The base exercises of the first level are high intensity, compound movements ranging from one to three
sets. After completing the "normal" sets, 7 consecutive sets are performed in the 12-15 repetition range close to
failure. The entire goal is to do a LOT of volume to literally stretch the fascia.
Prioritizing your Exercises
The main exercises for each muscle group are usually compound exercises with a focus on increasing strength each
week. For the FST-7 exercise, an isolation move is typically chosen for beginners and more advanced lifters can use
compound moves here.
For example, if the base exercise is Squats or Deadlifts, the FST-7 isolation move would either be leg
extensions or leg curls. As the trainee progresses and becomes more advanced, he/she can use squats or deadlifts
for the FST-7 exercise as well.
Due to the high volume and the nature of this workout, you'll notice your muscle shape becoming rounder and
rounder with less potential for injury, since the weights won't be as heavy as powerlifters would use.
The Fundamental Principles of the FST-7 System
The base movements will always be a necessity. Compound exercises such as bench pressing, dead lifts
or squatting will help your overall muscles get stronger. And since a stronger muscle is usually a bigger muscle,
the main emphasis with these lifts is to get stronger each week by atleast a rep or two and/or increasing the
The next principle to remember is never let up on the blood volumizing sets of seven. Making sure that there is
always enough weight that reaching 8-12 reps is close to failure, but at the same time proper form
is not compromised.
Drinking a lot of water cannot be overlooked. Staying hydrated will keep you from getting fatigued and
losing your pump. Seven hard sets with minimal rest are tough enough on their own, so not having enough water will
make them feel near impossible to complete!
Other Important Factors of Applying FST-7
Between sets, stretch out the muscles you are working on. During the exercise, squeeze and contract certain
muscles almost to the point of cramping. You want to stretch, stretch, and stretch some more! For example, with the
biceps, straighten out the arms and twist the forearms to feel a very deep stretch.
While the basic exercises and the FST-7 procedures are important, stretching out the muscles consistently during
rest periods of 30 to 45 seconds are essential. You are elongating the muscles to their full capacity and gaining
the full benefit of the entire program.
Secrets to Developing a Perfectly Balanced,
Ripped Physique (95% of Gym Rats Have No Clue About This)