Question:

What do you think of FST-7?

Joey G.

Answer:

FST-7 (Fascial Stretch Training Seven) is a particular method of bringing up a lagging body part that was created by bodybuilding coach, Hany Rambod.  He so named his method because it is a training technique whose primary goal is to enlarge a given muscle by expanding (stretching) the fascia around the muscle.  And this is done with seven sets of a given exercise – hence the name F (fascia) S (stretch) T (training) – 7 (seven sets).

The technique itself involves doing 7 sets of usually 8-12 reps of a given exercise, with just 30-45 seconds rest between sets.  These 7 sets are, more times than not, done at the end of the workout for that particular body part.  In part, the goal of FST-7 is to promote maximum ‘pump’ within the muscle in order to “stretch the muscle from the inside out” as Hany states on his website.

So what do I think about FST-7? Well, I’ve been using similar techniques (fast-paced, high-rep ‘finishing sets’) for years, as have many others.  And I’ve also specifically used, and like, Hany’s particular technique.

But for sake of historical accuracy, let’s be clear that FST-7 is a named, and somewhat refined version of a technique that’s been around for ages.  However, Hany sure gets credit for fine-tuning his version of this type of training.  My only reservation is that it’s becoming perceived as the Holy Grail for bringing up weak body parts at the expense of other great methods.

FST-7 is undoubtedly a great tool to occassionally use to bring up a lagging body part, but just keep in mind that is just that – a tool, NOT an entire training paradigm.

Dr Clay