FST-7 Training Explained – Can You ‘Shock and Awe’ Your Muscle into New Growth?

Every bodybuilder has his own muscle reputation. From Arnold Schwarzenegger’s famous addiction to pumps to Dorian Yates’ high-intensity, one-shot-fail approach, it’s been proven time and time again that there’s no single way to build an impressive physique.

FST-7 or “Fascia Stretching” (“7” refers to the number of finishing sets at the end) has gained a lot of attention as a training tool like Phil Heath.

Image Credit: Jasminko Ibrakovic/Shutterstock

The FST-7 comes from the minds of professional bodybuilding trainer Hany Rambod, and promises to deliver impressive muscle gains in a short amount of time—if you can handle the pain that comes with it.

But how does FST-7 work? Is it backed by legitimate science, or is it just another fad? The results may speak for themselves, but the jury is still out.

What is FST-7 training

The most important part of FST-7 is to understand that it is not a specific program.Lambord’s FST-7 is a A training principle or style that can be applied to almost any sport or muscle groups.

By applying FST-7 to your bodybuilding workouts, you are making a conscious effort to lengthen your fascia, the “shell” that helps connect or hide your muscles, bones, tendons and ligaments. You can think of fascia as the soft structural framework that holds you together.

Rambod believes that by performing a high-rep, high-intensity set of a given exercise at the end of a workout with little to no rest, Rambod believes FST-7 can alter the biological structure of the fascia, making it more plump and allow for more muscle expansion. This translates into a fuller, more three-dimensional muscular abs.

what science says

Any good training method should be able to stand the test of science. Although the medical community has long documented the properties and behavior of muscle fascia, There aren’t any extensive studies on Rambod’s FST-7 bodybuilding method Specifically.

However, the general idea behind FST-7 is based (at least in part) on reality. Fascia is indeed elastic In fact, it stretches if enough tension is applied. (1)

Fascial remodeling is a core aspect of most static stretching regimens, although most studies are concerned with the biological effects of stretch centers around muscle tissue. (2)

all in all, Rambod’s FST-7 training philosophy is not supported by solid evidence, but at least conceptually sound.It also comes with Lots of practical endorsements from high-level bodybuilders.

Who should try FST-7 training

It’s not for everyone, but the FST-7 can be a powerful training tool in the right circumstances. If you’re sceptical about trying Rambod’s approach to muscle growth, consider whether it’s right for you first.

Intermediate to Advanced Bodybuilders

As with any high-intensity training technique, fitness-minded beginners should probably avoid FST-7 training. When you first start training, your muscles tend to grow like a weed, and a hard workout with the FST-7 can be overkill.

Conversely, the longer you work out at the gym, the harder it will be to build muscle. If you’ve been in the gym for a few years, or maybe even hit the stage once or twice, FST-7 training may be relevant to your goals.

people on the plateau

Feeling “stuck” in the gym is like the anti-fun it gets. Whether you’ve been working hard on the same program for months with little success, or you seem to have tried all your routines in the sun and haven’t made any progress, plateaus can be a serious blow to your motivation at the gym.

In this case, you might consider inserting a high-strength technology like FST-7. Not only does it provide a novel stimulus that you’re not used to, but this muscle “surprise” usually triggers enough stress to drive new growth.

if you are in a hurry

One of the great things about the FST-7 is that it packs a lot of volume in a short amount of time. While training isn’t just the last class, completing seven hard sets in less than 10 minutes also helps make the FST-7 a viable option if you can’t make it to a two-hour training session.

Who shouldn’t try FST-7 training

Something is better than nothing (usually), but that doesn’t mean the FST-7 can’t go wrong. Rambod and his athletes certainly have impressive resumes, but FST-7 training may not be for you.


It is a common mistake for beginners to closely mirror their physique idol’s training habits. If you’re new to the gym, you shouldn’t train like your favorite bodybuilders do now — you should train like they started.

This also extends to FST-7. Since the philosophy is high volume and high intensity, it can generate more stress than you can handle. If you stick to the basics and keep it simple, you’ll do well in the gym.

if you are injured

It’s not a hard and fast rule, but if you’re currently battling an injury, you probably don’t want to use FST-7 as part of your workout. Any high-intensity training technique can cause your form to malfunction when you push yourself to the limit.

Degraded technology can put fragile organizations at risk, especially if you’re struggling to get last-minute reps.

This is not to say that if you have a sprained ankle or other minor issue, the FST-7 cannot be used, but you should consider how hard you can do it Actually If you’re nursing something, work.

general fitness enthusiast

Those who go to the gym for fun or just to maintain overall shape probably don’t need something as precise (and painful) as the FST-7. While it can certainly help you get solid muscle gains, any high-intensity training technique can also cause serious muscle damage and general fatigue.

group exercise class
Credit: Rideau/Shutterstock

If your work or home life is physically demanding, the extra stress may outweigh what you need from your exercise routine. It’s perfectly fine that the gym is a means to an end, not an end in itself.

Nutrition for FST-7 Training

All bodybuilders appreciate the impact solid nutrition has on their training.in an article he wrote simply choppedRambod outlines his approach to pre-workout, perinatal and post-workout nutrition for those following the FST-7 approach.

According to Rambod, the correct intake of food and water can make or break the results that FST-7 is designed to deliver.

pre-workout nutrition

Rambod highlights key properties of a good pre-workout meal and Make sure you drink enough water.If you’re using FST-7, he recommends not training on an empty stomach, but aiming to at least eat Two solid meals before starting a workout.

Since FST-7 is a metabolically demanding form of lifting, Rambod also emphasizes that you should drink more water before (and period) your workout.

sports nutrition

About a liter of water is Rambod’s recommended benchmark, and anyone should hit the ball in an FST-7-inspired training session. He also points out that if you train in hot climates or generally sweat a lot, you should drink plenty of water. Without adequate fluid intake, you may find it difficult to secure the skin tear pump provided by the FST-7.

post-workout nutrition

Rambod claims you should consume a high-quality protein source as soon as possible after your workout. This is true no matter what kind of weight you lift at the gym, but it’s especially important if you’re using the FST-7.

Finish your workout with an intensity technique that burns your muscles to a crisp and also drains all of your available fluids and stored energy. So it’s especially easy for you to utilize whatever nutrients you consume.

Rambod recommends adding plenty of carbohydrates to your post-workout shake or drink to replenish the glycogen you’re consuming.

Sample FST-7 Workout

Because FST-7 is a set of principles rather than a single routine, you can apply it to your existing exercise program as needed, or use pre-written templates to put its core principles into practice.

Rambod emphasizes that FST-7 is not just a set of seven capstones for you to complete the course. FST-7 relies heavily on the principles of electrical construction and also requires you Start your workout with a heavy weight straight set, Follow up with higher reps of metabolic work for the pump, and Finally tied them together with seven clusters.


This workout puts FST-7 into practice and is designed to get your arms strong. As suggested by Rambod, make sure you consume a lot of water throughout, especially when resting between the final seven clusters.

notes: For the last two exercises, rest up to 30 to 45 seconds.

How to Program FST-7 Training

Even physique professionals like Phil Heath don’t make FST-7 a core constant of their training program. As with any strength technique in bodybuilding, the devil is in the dose. Use it too sparingly and you may waste your time, but use it too much and you will overtrain and even get injured.

start slowly

Rambod himself recommends that anyone incorporating FST-7 into a bodybuilding workout do it in rotation.

You don’t need to use the FST-7 cluster to complete every workout for weeks and then take a break, you can Insert the FST-7 into one body part to train for a few weeks before switching it to a different workout.

[Related: Bodybuilder Terrence Ruffin Nears 200 Pounds in His Off-Season]

This ensures that you fit the rigours of this style properly without overloading yourself all at once.

Change your weight as needed

While you should go ahead and complete most of the training session, it’s written, and Rambod points out that the weights you dedicate to the seven cluster sets aren’t particularly important.Your goal is to divert as much blood as possible into the muscles and plump them up, so feel free to Switch to a lighter weight between sets if needed.

do at the end

Worth mentioning – FST-7 workouts are the end of your workout, not a warm-up. Cluster sets can leave you completely exhausted, and even if you want to train a different muscle group, you may not have any energy for subsequent tasks.

like this, Make sure seven sets of Terminators are just that, Terminators.Spend the day at the gym once you wrap them up.

Use isolate action

Rambod himself points out that if you lift a lot of weights in your workout, the FST-7 isn’t the best choice. While you can use the bar well in the range of 6 to 10 reps, the seven-cluster set that is the hallmark of this technique isn’t the best for squats or deadlifts, as your technique may be in a big way.

instead, The FST-7 is best for single-joint free weights, machine exercises, or cable movesFor example, pushing yourself to the limit of a cable curl or dumbbell fly is easy and safe.

test your limits

Hany “the Pro Creator” Rambod’s FST-7 training style is all the rage among competitive (and recreational) bodybuilders. Science has yet to conclusively determine whether fascial tweaking or remodeling is a viable strategy for producing physique champions, but interestingly, his clients seem to like this approach very much.

Lambord’s training style has already won more than a dozen Olympia titles in various divisions, including Jay Cutler’s (then unheard of) comeback victory in 2009, which he relied on after a loss the year before.

Did FST-7 reinvent the wheel for resistance training? unnecessary. Working in different rep ranges, tactically utilizing strength techniques like cluster settings, and ripping your muscles to shreds with big pumps are all integral to building the physique of your dreams. Rambod didn’t create these ideas, but he may have just perfected them.

refer to

1. Frederick, C. (2020). Is the fascia stretched? In fascia, functional and medical applications (pp. 129-139). CRC Press.
2. Stecco, C., Pirri, C., Fede, C., Yucesoy, CA, De Caro, R., and Stecco, A. (2020). Fascia stretch or muscle stretch? Narrative review. Applied Science, 11(1), 307. MDPI AG.

Featured image: @hanyrambod on Instagram

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