Created by world-renowned trainer Hany Rambod, FST-7 is one of the most successful physique transformation systems ever created. It’s proven in the world’s best physiques from amateurs to the professional elite that have repeatedly won national, international and Olympia titles. Without question, it creates dramatic results.
FST stands for Fascia Stretch Training and the 7 refers to the seven sets performed usually as the final exercise for a target body part. However, “sevens” are more than just a pump set. They are one detail of a full system designed to elicit maximal hormonal response and muscle hypertrophy. When skeletal muscle experiences significant tension that damages the integrity of muscle fibers, it can cause an increase in contractile proteins such as actin and myosin. The increases in contractile proteins in turn increase the cross sectional area of the muscle leading to strength and mass gains.
Furthermore, the increased metabolic demands and metabolites such as lactate from FST-7 training may result in an increased production of anabolic hormones. This is what separates FST-7 from many other training systems. In essence, a bigger muscle leads to greater strength potential which in turn allows for greater loads to be moved. This can further cause hypertrophy once the muscle has been stimulated to a high degree. This is especially true when proper diet, supplementation, and recovery are allowed for which is what FST-7 programming is all about.
If you are new to FST-7, you should refrain from using compound lifts as your “seven set” because they require balance and the use of ancillary muscles. This can take the focus off the target muscle. They may also limit your ability to control the eccentric [negative] portion of the motion. This eccentric phase of exercise is essential to optimizing muscle hypertrophy. Controlled, eccentric movements have been shown to recruit fast twitch over slow twitch muscle fibers which is a key element of FST-7’s success.
This key factor forces muscle motor units to manage larger amounts of tension which creates an increased capacity for hypertrophy. Machines and cables are a good idea, and free
weights, such as barbell curls and skull crushers, also work well for this “seven set.” Perform your “seven set” at the end of the workout for that muscle group. The stimulation and pumps are insane but FST-7 doesn’t stop there.
The goal is to bring as many vitamins, minerals, amino acids, blood, oxygen, etc. into the muscle and stretch the fascia surrounding it to help encourage maximal muscle growth. This is where nutrition and supplementation become a critical factor for physique acceleration. In turn, the fascia is the limiting factor for achieving muscle growth because the muscle will grow only as much as there is room for it to do so. This training system is targeted at stretching the fascia allowing more room for muscle growth.
Restricting the “seven sets” to your last exercise is recommended for new users of this training principle. This allows you to lift heavy for the first few exercises before taking the muscle to failure. There are many other variations for advanced users, including “front-loading the seven sets,” which can be utilized to shock and further stretch the fascia and enhance muscle growth.
FST-7 is not meant to be taken lightly and is a serious training program. Many of the world’s best physique and bodybuilding athletes utilize this program because of the rapid results it provides. However, this program is designed to push you unlike any other workout program you’ve ever experienced. You will be sore. You will be taken to your limits. It will test your resolve. Most importantly, it will test your commitment to maximizing your genetic potential and breaking all barriers that have been hardwired into your DNA. You will experience the edge. The question is: will you come back for more?
Consult with a physician prior to beginning any exercise or exercise program, including FST-7. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health or are handicapped, ask for the opinion of your physician or health care provider, and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort, and consult your physician or other health care provider.