What is FST -7 Workout

Chris bumsted FST 7

For those of you who are familiar with professional trimming, numerous of you’ll incontinently honor the name ‘ Hany Rambod ’. Also known as thepro-creator, Hany earned himself this surname due to the fact that he established a character as being one of the most effective particular coaches and trainers in the entire world. He snappily gained a character for helping innumerous amateur bodybuilders to transfigure their figures and earn themselves their pro cards. He has worked with some of the biggest names in the trimming and celebrity worlds, including Dwayne ‘ The Rock ’ Johnson, Jay Cutler, and Phil Heath. Phil and Jay, who between them presently hold 9 Mr Olympia titles, both credit Hany as being a huge influence in them winning their multitudinous titles. One of the reasons why Phil Heath, Jay Cutler, and innumerous other bodybuilders have been suitable to make title- winning figures with Hany, is down to his world- notorious FST- 7 training program. 

Chris Bumsted shoulders FST-7 workout

Chris bumsted

First exercise is machine press of 2 sets warmup and 2 working sets. Rep range is between 10 – 15 reps 

Machine lateral raise

Then 2 sets of  12 to 15 reps of machine lateral raises with less rest time between the sets .

Dumbbell press

3rd exercise is dumbbell press of 3 sets for 10 to 12  reps with moderate weight.

Single hand lateral raise

4th exercise is single arm cable side raise for 2 sets of 12 reps to hit lateral head of the delts .


5th exercise is rope front raises for 2 sets of 12 to 15 reps 

Rear flies

Next exercise is single arm bent over cable rear flies for 3 set of 15 reps 

Rear flies

Last exercise is peck deck rear flies for 3 sets of 12 reps .

What’s FST- 7? 

 FST- 7, also known as fascia stretch training, is a training principle created by Hany Rambod, that’s designed to give violent muscle pumps and size. The introductory idea behind FST- 7 is that, on the final set of certain exercises, you’ll perform 7 working sets to target the body part that you want to grow. The training principle is grounded upon a proposition which states that a person is naturally only suitable to make X quantum of muscle grounded upon genetics, and the consistence of the fascia which surrounds the muscle. So, if you imagine a person with a thicker fascia covering their muscle, obviously they will be less likely to make as important mass as a person with thin fascia, because it makes targeting the muscle that much tougher, as you have to get through the fascia towel. The training places an emphasis on strengthening the muscles, whilst using the 7 working set fashion to stretch the fascia and beget it to expand, via the high volume training. The idea then’s that with such a high volume at the end of your training, you can get oxygen and nutrient-rich blood into the muscles in advanced amounts, performing in emotional muscle pumps that not only look great, but also beget the fascia towel to expand.


FST 7 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top
Share via
Copy link