thatotherguy
That Other Guy
FST-7 TRAINING SYSTEM BY PRO TRAINER HANY RAMBOD
FST, also known as Fascia Stretch Training, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final exercise for a muscle group. It;s highly effective for all stages of bodybuilding, from beginner to advance, and is considered to be a very flexible training regimen that is highly effective in achieving multiple fitness goals.
The goal of FST-7 is simple. By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth. In theory, the potential of muscle growth depends entirely on genetics and the thickness of the fascia surrounding the muscle. For example, those with a thicker fascia will have a harder time building mass than those with a naturally thinner fascia.
As a two-tiered training system, the first principle is that the stronger a muscle is, the larger it is, which implies that its necessary to maintain a certain minimal strength level. From there, its important to focus on strength gains, which is followed by natural muscle growth.
The second principal focuses more around the fascia itself. By expanding the fascia through high volume sets (not reps) and pumping as much nutrient-rich blood into the muscle tissues, it helps to further expand the fascia. These 7 sets are performed on a specific exercise after 2-3 base workouts of only 2-3 working sets with heavier weight and fewer reps.
In terms of prioritizing which exercises to perform your FST-7 on, it depends entirely on your weightlifting experience. Typically, for beginners, its recommended to start with an isolation-type exercise to start (leg extensions). As you become more advanced you can start performing FST-7 on compound exercises (squat).
FST-7 TRAINING PART 1: CHEST
Barbell Incline Bench Press: 3-4 sets of 8-12 reps
Incline Dumbbell Flyes: 3-4 sets of 8-12 reps
Dumbbell Bench Press: 3-4 sets of 8-12 reps
Cable Crossover: 7 sets of 8-12 reps
FST-7 TRAINING PART 2: BACK
Bent Over Barbell Row: 3-4 sets of 8-12 reps
Close-Grip Front Lat Pulldown: 3-4 Sets up 8-12 reps
Straight-Arm Dumbbell Pullover: 3-4 Sets up 8-12 reps
Seated Cable Rows: 7 sets of 8-12 reps
FST-7 TRAINING PART 3: SHOULDERS & TRAPS
Dumbbell Shoulder Press: 3-4 sets of 8-12 reps
Front Plate Raise Press: 3-4 sets of 8-12 reps
Side Lat Raise Press: 3-4 sets of 8-12 reps
Cable Seated Lat Raise: 7 sets of 8-12 reps
Dumbbell Shrug Press: 3-4 sets of 8-12 reps
Barbell Shrug: 7 sets of 8-12 reps
FST-7 TRAINING PART 4: BICEPS & TRICEPS
EZ-Bar Curl: 3-4 sets of 8-12 reps
Seated Tricep Press: 3-4 sets of 8-12 reps
Incline Dumbbell Curl: 3-4 sets of 8-12 reps
Overhead Cable Curl: 7 sets of 8-12 reps
Tricep Pushdown: 3-4 sets of 8-12 reps
Lying Dumbbell Tricep Extension: 7 sets of 8-12 reps
FST-7 TRAINING PART 5: LEGS
Barbell Squat: 3-4 sets of 8-12 reps
Leg Extensions: 3-4 sets of 8-12 reps
Leg Press: 7 sets of 8-12 reps
Lying Leg Curls: 3-4 sets of 8-12 reps
Stiff-Legged Barbell Deadlift: 3-4 sets of 8-12 reps
Seated Calf Raises: 3-4 sets of 8-12 reps
Standing Calf Raises: 7 sets of 8-12 reps
FST-7 TRAINING ROUND UP
This training method has been used by some of the greatest physiques in bodybuilding and powerlifting history, most notably by Mr. Olympia winners Jay Cutler and Phil Heath. We understand that the success of this program is largely contributed by the bodybuilders or athletes individual genetic predisposition, but highly recommend it for those looking to take a new approach to their workout routine. Feel free to mix-and-match the exercises that you perform FST-7 on to find your "sweet spot".
FST, also known as Fascia Stretch Training, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final exercise for a muscle group. It;s highly effective for all stages of bodybuilding, from beginner to advance, and is considered to be a very flexible training regimen that is highly effective in achieving multiple fitness goals.
The goal of FST-7 is simple. By targeting the fascial layer directly beneath the skin (and above the muscle), when performed at 7 sets, it stretches the fascial layer to capacity, allowing for greater muscle growth. In theory, the potential of muscle growth depends entirely on genetics and the thickness of the fascia surrounding the muscle. For example, those with a thicker fascia will have a harder time building mass than those with a naturally thinner fascia.
As a two-tiered training system, the first principle is that the stronger a muscle is, the larger it is, which implies that its necessary to maintain a certain minimal strength level. From there, its important to focus on strength gains, which is followed by natural muscle growth.
The second principal focuses more around the fascia itself. By expanding the fascia through high volume sets (not reps) and pumping as much nutrient-rich blood into the muscle tissues, it helps to further expand the fascia. These 7 sets are performed on a specific exercise after 2-3 base workouts of only 2-3 working sets with heavier weight and fewer reps.
In terms of prioritizing which exercises to perform your FST-7 on, it depends entirely on your weightlifting experience. Typically, for beginners, its recommended to start with an isolation-type exercise to start (leg extensions). As you become more advanced you can start performing FST-7 on compound exercises (squat).
FST-7 TRAINING PART 1: CHEST
Barbell Incline Bench Press: 3-4 sets of 8-12 reps
Incline Dumbbell Flyes: 3-4 sets of 8-12 reps
Dumbbell Bench Press: 3-4 sets of 8-12 reps
Cable Crossover: 7 sets of 8-12 reps
FST-7 TRAINING PART 2: BACK
Bent Over Barbell Row: 3-4 sets of 8-12 reps
Close-Grip Front Lat Pulldown: 3-4 Sets up 8-12 reps
Straight-Arm Dumbbell Pullover: 3-4 Sets up 8-12 reps
Seated Cable Rows: 7 sets of 8-12 reps
FST-7 TRAINING PART 3: SHOULDERS & TRAPS
Dumbbell Shoulder Press: 3-4 sets of 8-12 reps
Front Plate Raise Press: 3-4 sets of 8-12 reps
Side Lat Raise Press: 3-4 sets of 8-12 reps
Cable Seated Lat Raise: 7 sets of 8-12 reps
Dumbbell Shrug Press: 3-4 sets of 8-12 reps
Barbell Shrug: 7 sets of 8-12 reps
FST-7 TRAINING PART 4: BICEPS & TRICEPS
EZ-Bar Curl: 3-4 sets of 8-12 reps
Seated Tricep Press: 3-4 sets of 8-12 reps
Incline Dumbbell Curl: 3-4 sets of 8-12 reps
Overhead Cable Curl: 7 sets of 8-12 reps
Tricep Pushdown: 3-4 sets of 8-12 reps
Lying Dumbbell Tricep Extension: 7 sets of 8-12 reps
FST-7 TRAINING PART 5: LEGS
Barbell Squat: 3-4 sets of 8-12 reps
Leg Extensions: 3-4 sets of 8-12 reps
Leg Press: 7 sets of 8-12 reps
Lying Leg Curls: 3-4 sets of 8-12 reps
Stiff-Legged Barbell Deadlift: 3-4 sets of 8-12 reps
Seated Calf Raises: 3-4 sets of 8-12 reps
Standing Calf Raises: 7 sets of 8-12 reps
FST-7 TRAINING ROUND UP
This training method has been used by some of the greatest physiques in bodybuilding and powerlifting history, most notably by Mr. Olympia winners Jay Cutler and Phil Heath. We understand that the success of this program is largely contributed by the bodybuilders or athletes individual genetic predisposition, but highly recommend it for those looking to take a new approach to their workout routine. Feel free to mix-and-match the exercises that you perform FST-7 on to find your "sweet spot".
