FST-7 (Fascia Stretch Training 7) Workout

The FST-7 training principle created by trainer Hany Rambod involves training each muscle group with 7 sets of an isolation exercise, using a rep range of 8–12 reps per set.

It is high-volume and high-intensity training, primarily emphasizing stretching the fascia, the connective tissue enveloping muscles.

The FST-7 routine aims to exhaust the muscles while utilizing stretching isolation exercises to enhance blood flow, burn more fat, and stimulate muscle growth.

This approach is aimed at promoting great muscle growth and hypertrophy.

The following are some examples of workout plans to target muscle hypertrophy in different body parts.

1. Chest

• Flat Hammer or dumbbell press: 3 x 8–12
• Incline dumbbell press: 3–4 x 8–12
• Incline dumbbell flye: 3 x 8–12
• Pec deck or cable crossover: 7 x 8–12

2. Back

• Barbell row: 3 x 8–12
• Wide-grip pulldowns: 3 x 8–12
• Hammer Strength row: 3 x 8–12
• Neutral-grip chin-ups: 3 x failure
• Machine or cable pullover: 7 x 8–15

Research published in the International Journal of Exercise Science suggests that Fascia Stretch Training (FST-7) may result in enhanced muscle size and strength gains while accounting for individual variations in response. [1]

The study showed strength gains in both tested groups: the treatment group increased by 62 lbs in leg press and 61 lbs in leg extension, compared to the control group's 67 lbs and 45.5 lbs, respectively. In the chest press, the treatment group improved by 19.5 lbs, surpassing the control's 16.5 lbs gain.

"Muscles perform the movement while fascia organizes it"

- Dr. Thomas Myers, M.D.

The benefits of fascial stretch training are multifold, including: 

• Increased muscle mass and definition: FST-7 training contributes to greater muscle hypertrophy and improved muscle definition, as suggested by the stretching and blood flow-promoting effects on muscles during the workout, based on a study from the Journal of Physiology [2].
• Enhanced fascial stretching: According to the International Journal of Sports Physical Therapy study, FST-7 targets muscle fascia, the connective tissue surrounding muscles, specifically. This can increase the flexibility and resilience of the fascia, contributing to improved muscle expansion [3].
• Muscle pump and improved vascularity: The short rest periods and fat burning high-rep sets in an FST-7 training session promote a muscle pump effect and increased blood flow to the muscles, improving vascularity and nutrient delivery.

In my coaching career, I've seen firsthand how crucial nutrition is for FST-7 success, particularly caloric intake for muscle gain.

Here's your quick nutrition guide for FST-7 workouts:

• Adequate protein intake: Protein sources for muscle growth and recovery include chicken or turkey breast, white fish, or lean cuts of red meat like filets or top sirloin.
• Complex carbohydrates: Ideal carb sources are oatmeal, sweet potatoes, or brown rice for sustained energy, unlike fast-digesting sugars that cause insulin crashes during training.
• Healthy fats: Include healthy fats in your diet, such as nuts, seeds, avocados, and fatty fish, to support healthy hormone production.
• Sufficient hydration: FST 7 is a metabolically demanding workout carried out with heavy weights and can cause fluid loss and require increased water intake. Drink plenty of water before, during, and after FST 7 workouts.
• Pre-workout nutrition: Pre-workout snacks or drinks Supplies the body with the necessary nutrients for a high-energy workout program.
• Intra-workout nutrition: Drink about a liter of water during FST-7 training, with an additional intake in hot climates or for heavy sweaters.
• Post-workout nutrition: Consume a meal or snack that includes carbohydrates and protein to replenish glycogen stores and initiate recompensation and recovery, ultimately promoting muscle growth.

From my coaching experience, for fat loss with FST-7, blending cardio intervals between sets effectively elevates the heart rate. Pair this with a diet slightly lower in calories and rich in lean proteins and complex carbs.

For endurance, up the reps with moderate weights and add endurance cardio to boost stamina.

Yet remember, FST-7 is intense.

To avoid burnout:

1. Choose the Right Weights: Pick weights that challenge you for 10–12 reps while keeping good form.
2. Time Rest Periods: Rest about 30 seconds between the final seven sets to maximize training effectiveness.
3. Hydration is Key: Drink plenty of water before, during, and after workouts to stay hydrated and maintain performance.
4. Isolation Exercises for Sevens: Use isolation moves like EZ bar curls for the biceps or cable crossovers for the chest to target specific muscles.