What’s the Deal with FST-7? Why Should You Use It?
Jan 04, 2023
When you go to the gym, what are you looking for? Results, right? The last thing you want to do is spend the time behind the windshield driving there, putting in the time at the gym, and then more windshield time after leaving, and not see any progress. You want to make the most of your time and get the best results possible. That’s where FST-7 champions many other training protocols.
Hany Rambod, 22X Olympia winning coach, came up with the FST-7 training protocol to help his athletes maximize muscle growth and get the most out of their time in the gym. This training protocol is what helped Hany take amateur physiques and turn them into Olympia champions.
While many training systems out there have massive claims but nothing to substantiate them, the proof is in the pudding with FST-7. If you are looking for dramatic results, this system can get you there. But let’s dive a little deeper into what FST-7 is and help you understand what you’re missing out on by not utilizing this training protocol.
What is FST-7?
Many people describe FST-7 as a “pump” finisher. While they aren’t wrong, there’s more that goes on when engaging in this protocol.
FST-7 is a training system used at the end of a workout. FST-7 stands for Fascia Stretch Training, and the seven (as you may have guessed) are for the seven total sets that will be completed.
This protocol is not for those who give up when things get tough. FST-7 will cause your muscles to burn like a raging inferno. You’ll feel the blood rushing into the muscle and providing you with an almost painful pump. FST-7 ensures that you hit every last muscle fiber, including the deep ones that are often neglected due to people ending their set early. With FST-7, there is no room for sandbagging your workout. It’s built around getting you the best results possible.
Hany has even said that “The sevens are what we call napalm sets. We go in there and whatever fibers we haven’t already got, we’re finishing off.”
FST-7 entails doing seven total (intense) working sets for your final exercise. The rest period between each set is dropped down to between 30-45 seconds (much shorter than what is recommended for hypertrophy), and then you’re jumping back into another grueling set. The cycle repeats until you hit your final (seventh) set. The shortened rest period is what really creates an intense muscle pump and, thus, is what helps stretch out the fascia that surrounds the muscle itself.
Your rep range will remain between 8-12 reps that are recommended to achieve hypertrophy. That being said, if you are only able to get eight reps on your first set, the weight is too heavy, and you need to go a little lighter. Why? Because only hitting eight reps will cause you to fail much earlier in the set as the system progresses through the seven sets. Come the second set, you may only be able to hit 6-7 reps, which is below the recommended range.
Between sets, be sure to flex the targeted muscle group to further help push as much blood as possible into the muscles.
Why Focus on Stretching the Fascia?
You may be wondering what fascia has to do with anything when it’s the muscle you’re trying to work. Well, the fascia has a lot to do with your muscle growth capabilities. Let’s unpack this further.
Fascia is nothing more than fibrous connective tissue that surrounds and wraps around your muscles. Each of us has varying strength of fascia based on the collagen fibers that make it up. The more fibers that are present, the tougher and stronger the fascia is.
In the world of bodybuilding and those trying to build muscle, having strong and thick fascia puts you at a disadvantage as it makes it that much harder to build quality lean muscle mass. Those who genetically have thinner fascia can more easily build muscle and achieve that 3D look that so many desire.
To give you a better idea of exactly what fascia is, think about a balloon. Blow it up a little so that it has a little volume to it, similar to a muscle. Then, wrap Saran Wrap around the entire balloon. Next, try to blow up the balloon to make it even bigger. It may expand slightly, but not to the point it makes a drastic difference, right? That Saran Wrap is your fascia.
If you’re able to stretch out the Saran Wrap by pulling on it, you can fill the balloon with more air. Same with your muscles. If you are able to stretch out the fascia surrounding your muscles, they have more room to grow and get bigger in size.
Therefore, through the use of FST-7, you’re providing your muscles with such an intense pump it can help stretch out the fascia and allow for greater gain lean muscle tissue growth.
What Exercises Are Best When Using FST-7?
FST-7 should be implemented with isolation movements. Due to the level of intensity needed to get through the grueling seven sets, you want to ensure you are safe at all times and not risk getting injured. Additionally, due to the intensity of the FST-7 system, you’re only going to want one muscle group involved as this will completely gas you, and you want all of your energy and focus going into one specific muscle group.
Utilizing a compound movement is way too taxing due to being a multi-joint movement and pulling in multiple muscle groups rather than strictly the one you are targeting. Therefore, you’re going to want to avoid using squats, deadlifts, military presses, and free-weight chest presses as your final exercise to be used with the FST-7 training protocol.
The types of isolation exercises to implement as your FST-7 exercise could be things like leg extensions, cable biceps curls, rope triceps pushdowns, side lateral raises, cable crossovers, and similar.
Cables are always a great finisher for various body parts as it not only keeps constant tension on the muscle throughout the range of motion but it also adds a level of safety to the movement.
Example FST-7 Chest Workout
Below is an example of what a chest workout could look like. The exercises listed below are just placeholders, and you can utilize whatever chest exercises you prefer.
You need to pay close attention to the isolation movement you decide to implement as your last exercise to utilize the FST-7 training system. Pick something that targets just the muscle you’re trying to work (do not use a compound movement).
- Incline Barbell Press: 3-4 sets of 8-12 reps
(1-3 minutes of rest between sets) - Incline Dumbbell Fly: 3-4 sets of 8-12 reps
(1-3 minutes of rest between sets) - Machine Chest Press: 3 sets of 8-12 reps
(1-3 minutes of rest between sets) - Cable Crossover: 7 FST-7 sets of 8-12 reps
(30-45 seconds of rest between sets)
Do You Want Everything Laid Out for You?
It can feel overwhelming trying to understand what you should be doing in the gym — especially if you’re just starting out. For that reason, Hany Rambod took all the guesswork out of things and is giving you an opportunity to work with him. Never before has Hany been so accessible to the general public than he is right now.
Welcome to the FST-7 Training App. Whether you want to build massive amounts of muscle or annihilate body fat, the FST-7 Training App provides you with a results-driven training program along with a personalized nutrition program to fast-track your results.
Check it out today!
Disclaimer: Consult with a physician prior to beginning any exercise or exercise program, including FST-7. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health or are handicapped, ask for the opinion of your physician or health care provider, and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort, and consult your physician or other health care provider.
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