Bodybuilding Workout: FST-7 Training
The FST-7 Training Program
One of the best bodybuilding workouts is considered to be revolutionary FST-7.
The FST-7 name stands for Fascial Stretch Training. It is a training principle created by Hany Rambod, the Pro-creator and training coach to Olympia winners.
He bases his bodybuilding workout program on fascia and how to recreate it to your advantage.
Fascia is the connective tissue throughout our bodies that maintains the structural integrity. In other words—it holds us together.
But not all fascia is the same.
Rambod focuses on deep fascia. Deep fascia is dense and surrounds muscles, bones and blood vessels.
He says some of us has thicker fascia than others, which can not only ‘cover up’ your muscles more–but also restrict their growth.
He believes through his FST-7 Training program’s stretching techniques during training, that thick fascia can be thinned out, muscle growth unleashed, increased nutrient deliver and finally that your definition will be upgraded to HD.
He supports this bodybuilding workout because with thinner fascia, your muscles can pop through and become more visible, there is less ‘fascia’ to get through for nutrient delivery and in turn—you’ll grow and it will show.
He’s got a lot of bodybuilding winners under his training belt. So….we’re inclined to listen to what he’s throwin’ down. You game?
So what is FST-7?
FST-7 Training focuses on your last exercise of your training. So it doesn’t give a protocol of WHAT to do, but more HOW to do it.
Stretching the fascia to get these results won’t come from regular stretching to elongate muscles. It comes from stretching the muscle from the inside out through a volumizing bodybuilding workout . You have to pump your muscle at the last exercise to stretch your muscle outward. Think of it like a balloon. When you fill the inside with air, it stretches outward and in turn, its more elastic than before.
That’s the idea with your muscle.
He says to get that good internal stretch in you have to push your limits to get the pump.
How do you Do the FST-7 Bodybuilding Workout?
Easy. Well, not really, but the rules are.
Do seven sets of 15 reps for the very last exercise you do for each muscle group. You can adjust the weight and take 30 second rests between sets.
Not all exercises are great candidates. For instance, free weight compound exercises like deadlifts aren’t. Because they don’t isolate one muscle group and they require control of motion versus fixed motion.
Machines are a great choice because they isolate and control the motion for you.
Any other exercise that isolates one muscle group is a go, too.
Here is a sample FST-7 Training Routine
Sample FST-7 Bodybuilding Workout
Fascia Stretch Training 7
- Incline neutral press 3-4 x 10-12
- Incline barbell press 3 x 10-12
- Dumbbell press 3 x 10-12
- Cable crossover 7 x 15
- Military Press 4 x10-12
- Standing dumbbell raises 3 x 10-12
- Lateral raise (cable or dumbbell) 3 x 10-12
- Lateral raise (machine) 7 x 15
- Dumbbell shrugs* 3-4 x 10-12
- Machine shrugs 7 x 15
- Close-grip bench press 3-4 x 10-12
- Seated (weighted dip) 3 x 10-12
- Extension 3 x 10-12
- Skull crushers 7 x 15
- Hammer curls 3-4 x 10-12
- Preacher curl 3 x 10-12
- Cable or EZ bar curl 7 x 15
- Squats 4 x 10-12
- Leg extensions 3-4 x 10-12
- Hack squat or leg press 3 x 10-12
- Leg press 7 x 15
- Straight leg dead lift 3-4 x 10-12
- Weighted stair stoops 3-4 x 10-12
- Single leg curl 3-4 x 10-15 each leg
- Seated leg curls 7 x 15
- Seated Rows 3 x 10-15
- Chin ups 3 x max
- Wide-grip pulldowns 3 x 10-12
- Bent-over barbell row 3 x 10-12
- Machine or cable pullover 7 x 15
Because of the strenuous nature of this exercise, you should only perform it for one muscle group a week. A sample week would look like this:
Day 1: Back
Day 2: Legs
Day 3: Chest & Tris
Day 4: OFF
Day 5: Shoulders
Day 6: Bis
Day 7: OFF
Benefits of FST-7 Training Program
Well, first of all—it can’t hurt to try it. Well, yes, it will hurt. But smooth seas never made a skilled sailor. The more your body goes through this program, the more endurance and power you’ll gain. Additionally, you’ll build muscle and recovery response. Hopefully if you stick to it, you’ll see your muscles start popping as they betray the thinning of your deep fascia.
Beware though, you’ll likely have higher recovery time, so if you’re on a bodybuilding plan to work a muscle group twice in a week, make the 1x per week FST-7 on the second round.
Build your muscles faster so they pop when you thin that fascia with MaxQ PRE and INTRA. With massive BCAA dosing and scoops that make the competition look starved, you’ll get the gains so you can get your goals.