What Is FST-7?
FST-7, short for Fascia Stretch Training 7 is a hypertrophy based training technique invented by Hany Rambod and implemented with top tier bodybuilders including Jay Cutler & Phil Heath.
The primary goal of the FST-7 regime is to stretch the fascia, this is connective tissue that exists to seperate our muscle from our skin.
This is working on the theory that the size of our fascia impacts the size our muscle is able to grow to – therefore by smashing the fascia through a high volume of isolation sets we’re given our muscles the best opportunity to grow bigger than they would if we did not target the fascia specifically.
When following an FST-7 based regime we’ll still be lifting heavy and performing our main compound movements for each muscle group (as a 5 day split) the only difference is the last exercise of each workout will be an isolation based exercise performed for 7 sets of 8 to 12 reps.
There’s no right or wrong exercise to use for your FST-7 exercise at the end of your workout, however ensure you’re able to perform the chosen exercise with good form – I wouldn’t avocate performing 7 sets of barbell squats at the end of your leg day or 7 sets of deadlifts at the end of your back workout.
Here Are The FST-7 Exercises I Recommend
Chest – Cable crossovers
Back – Seated cable rows
Shoulders – Cable lateral raise
Triceps – Dumbbell triceps extension
Biceps – Cable curl
Legs – Leg extensions
Putting It All Together… 2 FST-7 Workout Regime Examples
I recommend taking 1 – 2 minutes rest time between regular sets and 30 – 45 seconds rest between your sets of 7.
FST-7 Regime #1
Chest
- Barbell Bench Press – 4 x 6 reps
- Incline Dumbbell Press – 4 x 6 reps
- Chest Dips – 4 x failure
- Cable crossovers – 7 x 10 reps
Back
- Deadlifts – 4 x 6 reps
- Pull-Ups – 4 x 6 reps
- Pendlay Row – 4 x 6 reps
- One Arm Dumbbell Row – 4 x 6 reps
- Cable row – 7 x 10 reps
Shoulders
- Barbell Military Press -4 x 6 reps
- Dumbbell Shoulder Press – 4 x 6 reps
- Dumbbell Side Laterals – 4 x 6 reps
- Dumbbell Rear Delt Fly – 3 x 6 reps
Cable lateral raise – 7 x 10 reps
Arms
- Barbell Biceps Curl – 3 x 6 reps
- Dumbbell Hammer Curl – 3 x 6 reps
- Weighted Chin-Ups – 3 x 6 reps
- Dumbbell Concentration Curls – 3 x 6 reps
Cable curl – 7 x 10 reps - Weighted Triceps Dips – 4 x 6 reps
- Close Grip Bench Press – 4 x 6 reps
- Rope Pushdown – 3 x 10 reps
Dumbbell triceps extension – 7 x 10 reps
Legs
- Barbell Squats – 3 x 6 reps
- Leg Press – 3 x 6 reps
- Walking Lunges – 3 x 12 reps
- Leg Curls – 3 x 12 reps
- Leg Extensions – 7 x 10 reps
FST-7 Regime #2
Chest & Triceps
- Barbell Bench Press – 4 x 6 reps
- Incline Dumbbell Press – 4 x 6 reps
- Chest Dips – 4 x failure
- Incline Dumbbell Fly – 4 x 6 reps
Cable crossovers – 7 x 10 reps - Weighted Triceps Dips – 4 x 6 reps
- Close Grip Bench Press – 4 x 6 reps
- Rope Pushdown – 2 x 10 reps
Dumbbell triceps extension – 7 x 10 reps
Back & Biceps
- Deadlifts – 4 x 6 reps
- Pull-Ups – 4 x 6 reps
- Pendlay Row – 4 x 6 reps
- One Arm Dumbbell Row – 4 x 6 reps
Seated cable row – 7 x 10 reps
- Barbell Biceps Curl – 3 x 6 reps
- Dumbbell Hammer Curl – 3 x 6 reps
- Weighted Chin-Ups – 3 x 6 reps
- Dumbbell Concentration Curls – 3 x 6 reps
Cable curl – 7 x 10 reps
Legs
- Barbell Squats – 3 x 6 reps
- Leg Press – 3 x 6 reps
- Walking Lunges – 3 x 12 reps
- Leg Curls – 3 x 12 reps
- Leg Extensions – 7 x 10 reps
Shoulders
- Barbell Military Press -4 x 6 reps
- Dumbbell Shoulder Press – 4 x 6 reps
- Dumbbell Side Laterals – 4 x 6 reps
- Dumbbell Rear Delt Fly – 3 x 6 reps
Cable lateral raise – 7 x 10 reps
Arms
- Weighted Triceps Dips – 4 x 6 reps
- Overhead Dumbbell Triceps Extension – 4 x 6 reps
- Close Grip Bench Press – 4 x 6 reps
- Dumbbell triceps extension – 7 x 10 reps
- Barbell Biceps Curl – 3 x 6 reps
- Dumbbell Hammer Curl – 3 x 6 reps
- Weighted Chin-Ups – 3 x 6 reps
- Cable curl – 7 x 10 reps