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FST-7: How To Make Gains With Fascia Stretch Training 7

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

What’s Your Take On FST-7? Let Me Know Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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