Created by world-renowned trainer Hany Rambod, FST-7 is a proven technique that has transformed some of the biggest names in the bodybuilding industry.
FST7 stands for Fascia Stretch Training and the 7 points towards the 7 sets that must be done per exercise of the targeted body part. These sets are designed to bring on full hormonal response and muscle hypertrophy. When muscles experience a lot of tension that damages muscle fibers it increases proteins in areas of the muscles leading to increased strength and muscle gains.
The increased metabolites from FST-7 leads to increased production of anabolic hormones. This greater load leads to further hypertrophy because the muscles have been stimulated to a high degree. The goal is to flood the muscle group with as many vitamins, nutrients, amino acids, blood, and oxygen into the muscle and stretch the fascia surrounding it to encourage maximum muscle growth. Because of this, it is important that you have a consistent and healthy diet as well as supplement with amino acids and micronutrients to ensure you are not already deficient.
FST-7 should be conducted as the last exercise of your workout program for the day and should not be overused. You can use dumbbells or cables as the primary movement completing 10-15 reps. This set is followed immediately by 20 seconds of stretching, flexing, or isolated resistance. 20 seconds of rest before conducting the next set, repeat for a total of 7 sets.
An example of medial delts: perform 7 sets of side lateral raises. Each set is immediately followed by raising your arms to a 90-degree angle out to the sides. Have your training partner push down on your arms while you resist for 20 seconds. This is followed by a 20 second rest period and start again.
This is not meant to be taken lightly. It is used by the best in the industry for its fast results. It will push you, unlike any other program you have experienced.
Rambod, Hany. “What Is FST-7: FST-7 by Hany Rambod.” FST, 29 Oct. 2016, www.fst-7.com/what-is-fst-7/.
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