FST-7 Training Explained

FST7 is a training system which targets the fascia layer that is located directly below the skin and above the muscles. FST is an acronym for Fascial Stretch Training and is the brainchild of Hany Rambod, a much sought after bodybuilding trainer. The system involves seven sets which are performed for a final exercise.

FST7 has been used exclusively with a list of Hany’s star-studded upper echelon athletes for several years. However, it is only recently that the idea behind this method, which is stretching the fascial layer to the capacity to facilitate greater muscle growth, was unveiled to the wider public. Although the system looks quite simple, as a matter of fact, it can take many diverse forms and can be applied to achieve several goals.

FST-7 Method of Training Explained

What Fascia Is

The human body has three types of fascia, but here we looking at deep fascia. Well, deep fascia refers to that thick fibrous connective tissue surrounding the muscles, bones, nerves together with the blood vessels in the body.  There are some people who have a denser fascia than others. It is the fascia that dictates a person’s degree of expansion and flexibility.  A thicker fascia will restrict the muscles, making it hard for them to expand while a thinner fascial provides additional room for the muscles to enlarge and grow.

picture of jeremy buendia and hany rambod

FST-7 method of training is actually based on the theory that the potential quantity of muscle that you will build is to a great extent dictated by your genes together with the thickness that surrounds the belly muscle. For instance, an individual with a thicker fascia is likely to be more restricted hence less likely to build mass, compared to an individual with a thinner fascia.

Strength in the Elasticity

The FST-7 is intended to stretch your deep fascia so as to provide more extension and elasticity, and a better development of muscles. The FST-7 training system differs from other methods of stretching your fascia in that it stretches the fascia from inside out. This enables bodybuilders to capitalize on the fascia which they were born with, making best use of their muscles.

FST-7 training is a dual training system based on two principles. The first one is that tougher muscle is a bigger muscle, meaning that it will still be necessary for you to maintain a particular minimal strength level and will have to gain strength as you attempt to grow bigger.

The second principle is centred more around the fascia itself together with the belief that this fascia can be expanded by way of a large number of sets, hence the 7 sets, as well as pumping an equally high volume of nutrient-rich blood into the muscle bellies to facilitate the expansion of the fascia. The least amount of rest (30 to 45 seconds) is allowed in between the sets after completing your base sets consisting of heavier movements.

Those heavier movements may comprise of between 1 to 3 sets. Some people do high intensity set, probably just one working set. At times they can perform 2 or 3 working sets. However, those are only the base workouts, the initial two or three exercises prior to the FST-7 exercise.

The final set is totally about volume. But that shouldn’t be construed to mean that one should go so light, thinking that it has to do wholly with the pump. A person has to still use some heavy weight to be able to feel the 8 to 12 reps, actually in some instances, as high as 15 reps.

There are more advanced forms of FST-7. Actually, the basic program is comprised of three exercises that have the FST-7 set at the very conclusion. It is four exercises for bigger body parts such as the legs. For this particular part, there will have to be three base exercises, with the fourth one being an FST-7 exercise.  That set will consist of 7 sets back –to-back with rests in between lasting 30-to-45 seconds only.

From a beginner to the highly advanced expert, FST-7 has its place, and it will actually change the bodybuilders’ perception of training for maximum results.

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