FST-7 (Fascia Stretch Training 7) Workout Routine

There are so many different methods of training and various training programs out there, that knowing which one to follow can be a bit of a challenge.

One program that has gotten a huge amount of attention lately, especially since it has been followed by two of the latest Mr Olympia winners, Phil Heath and Jay Cutler, is FST-7 training and here’s a more detailed look at this program.

Attention: FST7 is a very demanding, high volume routine that can only be handled by advanced lifters or lifters using enhancing drugs. Any natural lifter with average genetics will probably overtain in a matter of few weeks using this routine.

What exactly is FST-7 ? 

FST7 stands for Fascia Strength Training, with the 7 representing a final seven sets of an exercise that is being followed for a specific body part.

So, in basic terms, you will train that specific body part, the chest for example, on whichever day fits into your routine just as you would normally on any other day, keeping your typical rep range between 8 and 12 reps.

Things then become different because on the very last exercise that you’re performing for your chest, you’ll be performing 7 sets of around 8 – 12 reps, with very little rest in-between.

The idea here is to stretch the fascia tissue, which we’ll look at shortly, and flood the muscles with as much nutrient rich blood as possible, to ensure that you get the best possible muscle pumps and to ensure your muscles look fuller.

What is fascia and is it affecting muscle growth ? 

The human body actually has three different types of various fascia, but the ones that could affect bodybuilders and those looking to build muscle are known as “deep fascia”.

This is basically the connective tissue surrounding the muscles, nerves, bones, and blood vessels that is extremely fibrous and dense.

Everybody has fascia of different thicknesses and sizes, but the thinner the fascia, the better and fuller the muscles appear to look. That’s why some bodybuilders will have thick and almost bubble-like muscles, whilst others will look flat and deflated.

The flat and deflated bodybuilders are those with thicker fascia within their bodies. The best analogy that we can give you here is that the thinner the fascia, the easier it is for the muscles to blow up like a balloon.

The idea behind fST-7 is to allow as many nutrients into the muscle tissue as possible, and to literally stretch the fascia tissue to help make it thinner within the body. The thinner it is, the better the muscles will appear.

Which exercises should I do for my final 7 set? – Basically any exercise that allows you to isolate the muscle group you’re training is absolutely ideal, but heavy compound lifts such as squats or deadlifts for example, should be avoided as they work several other muscle groups at once, and therefore they don’t allow you to really isolate the muscle group that you’re training.

They also require strict form and technique, which can be difficult if you try to perform multiple sets with very little rest. Many machine based exercises are ideal for the final set as they can help with form and really allow you to isolate the muscle.

The FST 7 Split by Hany Rambod

  • Day 1 – Abs and Chest
  • Day 2 – Calves, Quads and Hamstrings
  • Day 3 – Abs and Back
  • Day 4 – OFF
  • Day 5 – Abs, Shoulders and Traps
  • Day 6 – Calves, Triceps and Biceps
  • Day 7 – OFF

 

Day 1 – Abs & Chest

  • Hanging Leg Raises – 4 sets x 30 reps
  • Exercise Ball Crunches – 4 sets x 30 reps
  • Crunches – 4 sets x 30 reps
  • Incline Dumbbell Presses –  4 sets x 8-10 reps
  • Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
  • Hammer Strength Incline Presses – 3 sets x 8-10 reps
  • Hammer Strength Flat Presses – 3 sets x 8-10 reps
  • Cable Crossovers FST-7 – 7 sets x 8-10 reps

* If you perform abs after chest, you might be too tired and may skip it.

* Start with an incline movement, as the upper chest is a weak area for most.

 

Day 2 – Calves, Quads and Hamstrings

  • Standing Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Seated Calf Raises FST-7 – 7 sets x 20-30 reps
  • Leg Extensions –  3 sets x 8-10 reps
  • Squats – 3 sets x 8-10 reps
  • Hack Squats – 3 sets x 8-10 reps
  • Leg Presses FST-7 – 7 sets x 8-10 reps
  • Lying Leg Curls – 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts – 3 sets x 8-10 reps
  • Seated Leg Curls FST-7 – 7 sets x 8-10 reps

* Alternate between front and back squats every other workout.

* Pre-exhaust your quads with leg extensions.

Day 3 – Abs and Back

  • Reverse Crunches – 4 sets x 30 reps
  • Roman Chair Crunches – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Wide Grip Pull Ups –  3 sets x 8-10 reps
  • Reverse Grip Pull Downs – 3 sets x 8-10 reps
  • T-Bar Rows – 3 sets x 8-10 reps
  • Reverse Grip Barbell Rows – 3 sets x 8-10 reps
  • Deadlifts – 3 sets x 8-10 reps
  • Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps

* Reverse grip work targets the lower lats, which are a weakness for most trainees.

* Deadlifts are performed late in the workout so they don’t tax you too much early on.

 

Day 5 – Abs, Shoulders and Traps

  • Hanging Leg Raises – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Reverse Crunches – 4 sets x 30 reps
  • Dumbbell Presses –  4 sets x 8-10 reps
  • Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
  • Upright Rows – 4 sets x 8-10 reps
  • Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
  • Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
  • Barbell Shrugs – 4 sets x 8-10 reps
  • Dumbbell Shrugs – 4 sets x 8-10 reps
  • Reverse Pec Decks FST-7 – 7 sets x 8-10 reps

* The reverse pec deck are used to “double up” and hit rear delts, which normally are a problem weak area.

* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)

Day 6 – Calves, Triceps and Biceps

  • Seated Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Standing Calf Raises FST-7 – 7 sets x 20-30 reps
  • Rope Pressdowns FST-7 –  7 sets x 8-10 reps
  • Close Grip Bench Presses – 3 sets x 8-10 reps
  • Dips – 3 sets x 8-10 reps
  • Lying Extensions – 3 sets x 8-10 reps
  • Straight Bar Cable Curls FST-7 –  7 sets x 8-10 reps
  • Hammer Curls – 3 sets x 8-10 reps
  • Preacher Curls – 3 sets x 8-10 reps
  • High Cable Curls – 3 sets x 8-10 reps

* Pressdowns and Cable Curls first as an FST-7 allow you to make a good mind muscle connection to start your workout.


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