Does FST 7 Training Work?

hany rambod
January 10, 2023 0 Comments

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In this article I will be answering the question “does FST 7 training work?”. FST 7 is a very interesting way of training and one that many top level bodybuilders use for maximum hypertrophy. 

This article will delve into this training methodology and discuss whether this style of training has merits for the average gym goer. 

Does FST 7 Training Work?

FST 7 has been used by many top level bodybuilders to great success, including Phil Heath, who has won the Mr Olympia many times.

Some people may say that elite bodybuilders have great genetics and are enhanced, therefore they already have an unfair advantage. Many programs which they will try will likely yield better results than if the average joe tried them.

However, the principles behind FST 7 are very sound. The basic premise is to utilise 7 pump sets on the last exercise of your targeted muscle. This will serve to pump lots of blood into the muscle and pump up the fascia.

People with thinner fascia can build muscle more easily than those who have thicker fascia. So the 7 pump sets have a specific purpose in this training program.

There has been a lot of anecdotal evidence showing that this training method has helped people to build more muscle mass. But everyone responds differently and you have to try the program for yourself to see how your body responds. 

FST 7 Background

Before I delve deeper into the FST 7 program I want to give some background behind it. FST 7 was created by Hany Rambod, a top level bodybuilding coach that has helped many competitors of the Mr Olympia. 

FST stands for fascia stretch training and it involves performing 3 or 4 exercises per body part. The program calls for some heavier work at the start on the initial exercise. The last exercise for a specific muscle group is the one that involves 7 sets of typically 8-10 reps.

For smaller body parts that you are running FST on, use slightly shorter rest periods around 30 seconds. For larger body parts use 60 second rest periods between each set. 

It is recommended that if a beginner wants to try FST 7, they shouldn’t do more than 2 exercises a week using FST 7. This is due to the cumulative fatigue, advanced trainees can use FTS-7 on more exercises per week. But they should monitor variables such as recovery.

If you find that FST 7 is draining you then reduce the number of exercises each week that you perform with this protocol. When combined with good nutrition and adequate rest, this program can work very well for hypertrophy.

hany rambod

Not Intended For Beginners

To all intents and purposes, this program is not really designed for beginners. You should really have at least a couple of years of training experience before you consider trying FST 7.

This is because you need to get closer to your potential first through years of regular training and progressive overload. FST 7 is designed to help you to add muscle to problem areas.

You can be very selective over which exercises you perform with the FST 7 protocol. For instance if your chest development is lagging, you could choose the pec deck as an FST 7 exercise and work on improving that through your training block.

In addition, you need to already have good work capacity and conditioning. For novices just stepping foot into the gym and trying FST 7, it would be a recipe for disaster!

Sample FST 7 Protocol For Biceps And Triceps

Below I have outlined a sample FST 7 protocol for a biceps and triceps workout:

Standing barbell curls – 3 sets of 8 reps. 
Hammer curls – 3 sets of 8 reps.
Preacher curl (FST) – 7 sets of 8-10 reps.

JM press – 3 set of 6-8 reps. 
TRX skullcrusher – 3 sets of 8 reps.
Tricep pushdowns (FST) – 7 sets of 8-10 reps.

You can see from the above sample program for biceps and triceps, that the main power movement is prioritised first. In the case of biceps the standing barbell curl is utilised, for triceps the JM press is the first exercise. A lower rep range is used on these power movements.

The last exercise for each body part has been chosen for the FST 7 protocol. You would perform preacher curls for 7 sets of 8-10 reps and tricep pushdowns for 7 sets of 8-10 reps.

Below you can see a FST 7 back training workout with Chris Bumstead.

How To Progress On FST 7

I am now going to talk about how to make progress with the FST 7 program. As well as applying standard progressive overload to your working sets on each exercise you should also aim to improve your FST 7 sets.

Lets say you are performing tricep pushdowns on FST for 7 sets of 8 reps. Your next aim would be to get 7 sets of 9 reps and then 7 sets of 10 reps before increasing the weight.

If you arrive at a point where you are unable to complete all the reps in all seven sets, it is fine to reduce the weight slightly on subsequent reps to ensure that you complete the required reps.

This is a tactic that should be employed at a later stage in your progression with FST once the standard gains have been exhausted.

Final Thoughts

Does FST 7 training work? Anecdotally, it has been shown to work. However, it does require a diligent approach and you have to pay careful attention to many variables. These include recovery, nutrition and training. 

If you find that you are not able to recover well from FST you should use the FST protocol on fewer exercises. It is recommend when trying FST to use it on just one or two exercises a week at first and see how your body responds.

The program will help you to build more muscle mass in stubborn areas and spice up your training.

If you have any comments on this topic please leave them below. As always, stay safe and enjoy your training!

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