FST-7 Training – General Basics

Hey Guys,

in this post I want to give you some information about the general basics of FST-7. Maybe you heard about it before, it’s a new training principle created by Hany Rambod, also known as “The Pro Creator” due to the fact that he turned lots of amateur bodybuilders to professional bodybuilders.

What is FST-7?

FST-7 stands for Fascia Stretch Training Seven where the Seven refers to seven sets usually performed as the last exercise of a targeted body part. Basically you train that body part on a random day keeping the reps between 8-12 but the last exercise, where you perform the seven sets to finish that muscle is done with no more than 30-45 seconds rest to get the greatest pump possible. The goal of this is to get as much vitamins, nutrients, oxygen etc. into the muscle as well as stretch the fascia which surrounds the muscle. The fascia is the limiting factor in muscle growth so a stretched i.e. bigger fascia allows more room for muscle growth.


You should train every body part once a week although smaller muscles like biceps, triceps and calves can be worked twice a week but I recommend once a week as it allows more time to recover. Even if you intent to train biceps twice a week, do the seven sets only once a week. But it always depends on how fast you recover from workouts and this is something individual.


It’s preferable to do isolation exercises for the seven sets instead of compound exercises like bench press or squats because these involve other muscles to assist exercise movement, so stick to machines and other isolation exercises when doing sevens. If you’re an experienced bodybuilder you could do compound exercises but you absolutely have to make sure to be in control of your mind-muscle connection.

Rep Range

For the sevens do 8-12 reps and try to use the same weight for all sets but it’s all right to reduce the weight if you realize you won’t be able to keep the targeted rep range. Don’t go easy on sevens so increase weight if you get all reps done without struggling.

Tips For Maximum Growth

Do heavy, basic movements first: A stronger muscle is a bigger muscle and vice versa. Heavy compound exercises done in the base workout prior to the last movement are crucial for three reasons: they build size, density and strength, which in turn, allow for the use of heavier weight for 7s.

Rest less: To supersaturate the muscles, rest no more than 30-45 seconds between sets to keep blood in the muscles (for 7s).

Contract: Flex the target muscle for 30 seconds between sets to put further pressure on the fascia.

Stretch: Stretching needs to be done during the workout, while the muscle is pumped–in addition to before and after–to further loosen the fascia. Hold each stretch for 30 seconds. Alternate stretching and flexing (stretch after the first set, flex after the second set, etc.).

All year long: This technique can be used both offseason and precontest. The reps will be lower in the offseason and higher in precontest.

Rambods 7 Deadly Sins

A common misconception is that 7s are just light pump sets .Not true! You’re lifting the same weight that you would use on your second to last set, the heaviest one. If your target is 10 reps 9 and 10 should be brutally hard .

You need enough food to not only complete the workout, but also to fuel growth post workout .Generally, thats about1 1/2 -2 grams of protein ,2-3 grams of carbs and 1/2 -1 gram of fat per pound of LEAN BODY MASS PER DAY .

The hard work in the gym is the catalyst for muscle growth, but all of that is wasted without proper recuperation . 8 hours of solid sleep per night is a good starting point.

Muscles are composed primarily of water and its especially important when trying to increase blood volume. Drink plenty of water before the workout and sip about 2 ounces in between the 7s.

Using momentum, whether its swinging or bouncing the weight , is to be avoided at all costs. Not only are you robbing your muscles your working harder, you’re inviting injury.  PERFORM SMOOTH , CONTROLLED REPS – ALWAYS !

Complete development comes from a full range of motion on every rep. Half reps or partials should only be used as a technique to extend a set beyond failure .

If you’re not seeing results , chances are that you’re not recovering from the workload. Reevaluate numbers 2 and 3 above .

This is just a short version summarized by me but the basics are explained and if you want to know more about FST-7, I highly recommend

In my opinion everyone should give it try especially if you’re looking for something plateau busting! Feel free to post your experience in the comment section!

Keep pumpin’


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