FST-7 Training: Build Muscle & Strength Fast

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Lifter performing preacher curl with FST 7 technique to build arm strength and hypertrophy

Building muscle isn’t just about lifting heavier weights; it’s about using techniques that maximize muscle activation and promote growth. That’s where the FST-7 training plan comes in. Developed by the renowned coach Hany Rambod, this innovative training method has taken the bodybuilding world by storm. 


Whether you're looking to sculpt a broader back, stronger arms, or a massive chest, FST-7 can be the game-changer in your fitness journey.


In this article, we’ll explore what FST-7 training is, its benefits, and how to incorporate it into your workout routine for hypertrophy and strength gains. By the end, you’ll have a clear understanding of how to use FST-7 exercises to take your physique to the next level.

What is FST-7?

FST-7 workout targeting muscle growth with high-rep exercises

FST-7, short for Fascia Stretch Training, is a technique that targets the fascia, the thin layer of connective tissue surrounding your muscles. The goal is to stretch the fascia through high-intensity pumps achieved by performing seven sets of an exercise with short rest intervals. This method allows more blood to flow into the muscles, leading to improved nutrient delivery and muscle growth.


Unlike conventional training methods, FST-7 training is specifically designed for advanced lifters who want to break through plateaus and enhance hypertrophy.

Benefits of FST-7 for Muscle Growth

Lifter flexing biceps after FST-7 workout showing muscle definition and growth

1. Enhanced Muscle Pump

FST-7 exercises focus on delivering an intense pump by increasing blood flow to the muscles, stretching the fascia, and creating room for growth.

2. Improved Hypertrophy

The method’s high-volume nature stimulates both sarcoplasmic and myofibrillar hypertrophy, making it effective for overall muscle growth.

3. Targeting Lagging Muscle Groups

Whether it’s your FST-7 back or FST-7 shoulders, this technique allows you to focus on underdeveloped areas with precision.

4. Versatility

FST-7 training routines can be adapted to various muscle groups, making it suitable for crafting a balanced physique.

FST-7 vs. Traditional Training

Gym-goer performing lateral raises with FST-7 technique to build shoulders and strength

While traditional bodybuilding routines emphasize progressive overload, FST-7 focuses on increasing intensity and volume to stretch the fascia and maximize the pump. For example, a traditional back workout may include heavy deadlifts and rows, while an FST-7 back training session incorporates seven sets of exercises like lat pulldowns or cable rows with minimal rest.

How to Incorporate FST-7 into Your Routine

Young lifter performing preacher curls under the guidance of a trainer using FST-7 technique for arm hypertrophy

Implementing FST-7 training into your regimen is simple but requires discipline and focus. Here's how you can get started:

1. Choose the Right Exercises:

Compound movements work best for hypertrophy, but isolation exercises are ideal for FST-7 workouts.

2. Plan Your Sets and Reps:

Perform seven sets of your chosen exercise at the end of your workout. Keep rest intervals between 30-45 seconds to maintain intensity.

3. Focus on Proper Form:

Maintain good form throughout the FST-7 exercises to avoid injuries and ensure maximum muscle activation.

4. Nutrition and Recovery:

To maximize results, complement your training with proper nutrition. Check out our article on Nutrition for Optimal Fitness for guidance.

Sample FST-7 Workout Plans

FST-7 Back Training

Lifter performing lat pulldowns with FST-7 technique to enhance back strength and hypertrophy

  • Pull-Ups: 3 sets of 10-12 reps


  • Barbell Rows: 3 sets of 8-10 reps


  • Deadlifts: 4 sets of 6-8 reps


  • Cable Lat Pulldowns (FST-7): 7 sets of 10-12 reps, 30-45 seconds rest

FST-7 Shoulders Workout

Lifter performing lateral raises with FST-7 technique to enhance shoulder strength and hypertrophy

  • Overhead Dumbbell Press: 4 sets of 8-10 reps


  • Lateral Raises (FST-7): 7 sets of 10-12 reps


  • Rear Delt Fly: 3 sets of 12-15 reps

FST-7 Workout Arms

Lifter performing hammer curls with FST 7 technique to enhance arm strength and hypertrophy

  • Biceps Curl: 3 sets of 12-15 reps


  • Triceps Pushdown: 3 sets of 12-15 reps


  • Dumbbell Hammer Curl (FST-7): 7 sets of 10-12 reps


For more guidance on developing specific muscle groups, check out our articles on How to Build a Big Chest and How to Build Strong Arms.

Who Should Try FST-7?

Gym-goer performing rope pushdowns with FST-7 technique to build triceps strength and definition

FST-7 training routines are best suited for intermediate to advanced lifters. If you’re just starting out, focus on mastering basic compound movements and building foundational strength before experimenting with techniques like FST-7.

Tips for Maximizing Results with FST-7

Lifter performing concentration curls using FST-7 technique to maximize bicep growth and muscle definition

1. Hydration

Drink plenty of water to enhance muscle pumps during your FST-7 workouts.

2. Supplementation

Consider adding creatine and BCAAs to support recovery and performance.

3. Mind-Muscle Connection

Focus on contracting the target muscle during each rep for optimal results.

Efficiency and Results

Three gym-goers flexing their biceps after FST-7 workout, showcasing muscle gains and strength

While no training program guarantees instant results, FST-7 exercises have been proven to deliver noticeable gains when done consistently. From professional bodybuilders to fitness enthusiasts, many have experienced improved muscle density and definition with FST-7 training.

Final Thoughts

Happy gym-goer flexing his biceps after successful FST-7 training, showcasing muscle growth and progress

FST-7 training is an excellent way to take your workouts to the next level. By targeting fascia and enhancing muscle pumps, it helps build strength, size, and symmetry. Whether you're sculpting your FST-7 shoulders or focusing on FST-7 back training, this method can yield impressive results when combined with proper nutrition and recovery.


Start incorporating FST-7 exercises into your routine today and unlock your full potential. Need more tips on advanced hypertrophy techniques? Explore our blog for more insights, and don’t forget to share your results in the comments below.


"Ready to try FST-7 training? Comment below with your favorite muscle group to train, and let us know how FST-7 works for you. Subscribe to Total Fitness Chronicles for more expert fitness advice and workout plans!"



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