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Fascia Stretch Training – What Is FST-7 Training and How To Benefit From It?

This type of training is not recommended for beginners.

Have you heard of FST-7 training, also known as fascia stretch training? If you want to know more about it, what it does and how you can benefit from it, just scroll down for more information.

In this article, you will understand fully what is this training methodology, who can benefit from it, how to incorporate it into your training sessions and, for free, some workout examples for you to jump straight into it.

What Is FST-7 Training?

FST-7 training stands for fascia stretch training 7. It is a training principle created by Hany Rambod, “The Pro Creator,” a top bodybuilding coach who focuses usually on training Mr. Olympia contenders – he mentored 20 winners of the competition himself.

The FST-7 first came to light in 2009. According to Rambo, FST-7 is:

  • Fascia: anatomy – a sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
  • Stretch: To lengthen, widen, or enlarge
  • Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction.
  • 7: The seventh in a set or sequence.

In Rambod’s own words, FST-7 training is a system he developed for “overall growth and especially to improve stubborn body parts that were seemingly resistant to just about anything else the person had tried.”

what is FST-7 training and how to use it.Source: Tima Miroschnichenko on Pexels

Fascia could be a factor that you didn’t know that is hindering your muscles to grow. The amount of elastin fibres determines how much extensibility and resiliency the fascia will have. In short, thicker and tougher fascia means your muscles do not expand easily, meaning they don’t grow as fast as people with thinner fascia.

This type of training puts effort into lengthening your fascia and ligaments and adding tension to them. Rambod believes that you can alter the biological structure of your fascia, making it bigger, and thus growing your muscles even more.

Who Should Try FST-7 Training?

So fascia stretch training is just another way of training? In simple terms, yes. This methodology can be applied to nearly any training, probably the one you are doing right now in the gym.

However, fascia stretch training is not recommended for beginners.

If you are relatively new to bodybuilding but still want to give it a try, we suggest doing 3 sets instead of the 7 that are usually prescribed at the end of the workout.

FST-7 training utilises a type of high-intensity training technique and it takes a toll on the body and its muscles and that is why it should be considered by intermediate or advanced lifters.

If you hit a plateau and don’t know how to keep improving, FST-7 might be just the variety in your training that helps you out.

How Do You Use FST-7 Training?

Rambod himself explains that, as with any HIIT, you shouldn’t overdo FST-7 or even do it every day, even if you are targeting different muscle groups.

The best approach, according to the creator himself, is to apply fascia stretch training into one body part session for several weeks and then switch to a different workout later. This should help you get used to the exertion of this training methodology.

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It is important to understand that if the training gets too difficult for you, you should switch the weights to a lighter set. You may do this even between sets – don’t try to accomplish set 6 if you can barely move the weights by rep 3.

The FST-7 training is a finisher workout, so use it as such. After doing the cluster seven set, stop working out and rest as your body is going to need it.

Lastly, because of the toll this type of training can have on your body, it is best not to try the 7 cluster set with big compound movements such as the deadlift or back squat. Check out a quick list of exercises that are typically involved in the final cluster set of 7 at the FST-7:

  • Back: cable pullovers, seated row.
  • Chest: pec deck, flye machine, cable crossover.
  • Shoulder: machine lateral raise.
  • Quads: leg extension, leg press.
  • Hamstrings: leg curls.
  • Biceps: EZ-bar curls, machine curls.
  • Triceps: cable pushdown, skull crusher.
  • Calves: standing or seated raises, calf raise with leg press machine.

FST-7 Workout Examples

Every workout that utilises this training methodology should:

  • begin with heavy straight sets
  • follow up with higher-rep metabolic work
  • finish with seven cluster sets

Check out a few workout samples for you to try straight away.



  • Inclined dumbbell press (light)
  • Rotator cuff warm-up


  • Inclined dumbbell press – 2x 8-10
  • Incline fly press – 3x 10-12
  • Dumbbell bench press with power grip – 3-4x 8-10
  • Cable fly superset with incline push-up – 7x 10

Rest between 30 and 45 seconds at most for the final two exercises.

Pump The Arms

  • Close-Grip Bench Press: 3 x 6-8
  • Barbell Curl: 3 x 6-8
  • Triceps Pressdown superset with Standing Hammer Curl: 3 x 10-12(each arm)
  • Incline Dumbbell Curl: 7 x 12-15
  • Dumbbell Skull Crusher: 7 x 12-15

Rest between 30 and 45 seconds at most for the final two exercises.


  • Alternate Dumbbell Curls – 3-4x 8-12
  • Machine Preacher Curl – 3x 8-12
  • EZ-Bar Curl – 7x 8-12

Rest between 30 and 45 seconds at most for the final two exercises.

Best Bicep Tip for Any ExerciseSource: Monstera on Pexels


  • Leg extensions – 3-4 x 8-15
  • Squats – 4 x 8-12
  • Hack squat or leg press – 3 x 8-15
  • Leg extension or leg press – 7 x 8-15



  • Seated dumbbell press 4 x 8-12
  • Barbell or dumbbell front raise 3 x 8-12
  • Dumbbell lateral raise 3 x 8-12
  • Lateral raise machine 7 x 8-12


And that is a general overview of the FST-7, a training methodology created by Hany Rambod. What did you think of it?

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