FST-7 (Fascia Stretch Training 7) Workout

FST 7, or Fascia Stretch Training, is a bodybuilding training principle that focuses on the fascia layer, performed through seven sets for the final exercise for a muscle group.

This approach aims to exhaust the muscles while utilizing stretching isolation exercises to enhance blood flow to burn more fat and stimulate muscle growth.

What Is FST 7 Training?

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.

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

The following are some example workout plans to target muscle hypertrophy of 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 suggests that Fascia Stretch Training (FST-7) may result in enhanced muscle size and strength gains while accounting for individual variations in response [1].

"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 [2].
• Enhanced fascial stretching: 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.

Who Is It For?

FST 7 is for intermediate or advanced lifters, given its grueling workout nature. It is also for fitness enthusiasts looking to switch up their routines, target specific muscles, and challenge themselves with high-volume, high-intensity training techniques.

It is also for those on a plateau who need a novel, high-intensity stimulus that may induce muscle growth by surprising your muscles with new stress.

Who Shouldn't Try It?

Beginners or individuals with certain health conditions or limitations without proper guidance from a qualified fitness professional should not try the FST 7 training system.

FST-7 training is intense and requires a sufficient recovery capacity. People with inadequate recovery capacity due to lack of sleep and poor nutrition should not try it.

Like any body transformation program, a key component of FST-7 success is nutrition, with adequate calorie intake being the primary rule for muscle gain.

Here is a nutrition cheat sheet for you to follow during 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.

FST 7 is intense, and those who have yet to reach the potential of their fascia may end up feeling burnt out.

Follow these training tips to ensure you are on the right side of the spectrum:

• Choose appropriate weights: FST-7 involves using high-intensity techniques and targeting specific muscle groups. Select weights that challenge you within the prescribed rep range (typically 10-12 reps) while maintaining proper form.
• Time your rest periods: Properly time your rest periods during the final exercise of FST-7 workouts to avoid over-resting or under-resting. Rest for around 30 seconds between the seven sets to maximize the effectiveness of the training.
• Hydrate adequately: Drink plenty of water before, during, and after your FST-7 workouts to stay hydrated. This is important to maintain performance and prevent dehydration, especially since FST-7 can be demanding on the body.
• Select isolation exercises for sevens: Isolation exercises, such as EZ bar curls for a biceps workout or cable crossover for a chest workout, ensure you target different muscle groups individually.