The FST-7 Training Program

The FST-7 Training ProgramDeveloped by the Pro Creator Hany Rambod and used as an exclusive training principle for his clients; the Fascia Stretch Training 7 workout routine has been incorporated into a vast number of training programs by several trainers to effectively train those stubborn muscle groups that are seemingly resistant to just about every other form of training. FST-7 refers to the seven exercise sets performed for the last exercise of the targeted muscle group.

Simply putting it FST-7 stands for:

Fascia: The anatomy describing a structure of connective tissue surrounding muscles, muscle groups, nerves, and blood vessels binding some structures together while allowing others to slide smoothly over each other.

Stretch: Refers to the stretching used to widen, lengthen or enlarge the muscle tissue.

Training: As you may have already figured is the activity of submitting an individual to an agreed standard of skill through practice and a set of commands.

Seven: The seventh in a set or progression.

Which are the best suitable exercises to the "7" sets?

Notably certain exercises are more suitable than others when performing the "7" sets. Large compound free weighted movements such as included in deadlifts and squats are generally not recommended for two main reasons. First, such exercises often require the recruitment of several muscle groups, and as such do a very poor job of isolating a target muscle. Second, they demand a level of stability and technique which is difficult to maintain when attempting multiple sets of the exercises in a short period of time. Nonetheless they have been included in some FST-7 training routines as seen later in this article. When opting for FST-7 training, exercise machines are seen as the preferred method of training in many instances as they tend to keep the trainer in a fixed plane of movement allowing it much easier to isolate and train a specific muscle.

Below are just a few of the suggested movements that have been found to work well with FST-7 training:

▪ Pecks: Peck flye machine or pec deck.

▪ Back width: Cable or machine pullovers by Hammer Strength and Nautilus.

▪ Back thickness: Seated row machines which includes chest support

The following is a 5 day split variant of the FST-7 body building training system you can easily include into your training program to train those hard trained muscle groups:

▪ Day 1- Training the Chest and Abdominal muscles
▪ Day 2- Training the Hamstrings, Quads and Calves
▪ Day 3- Training of the Abdominals and Back
▪ Day 4- Rest day
▪ Day 5- Training of the Abdominals, Traps and Shoulders
▪ Day 6- Training the Biceps, Triceps and Calves
▪ Day 7- Rest Day

When FST-7 training your smaller muscle groups you should perform 7 sets of between 8 to 10 reps, allowing no more than 30 seconds rest in-between sets. When targeting larger muscles perform your 7 sets using 8 to 10 reps and rest in-between sets for no more than 60 seconds.

As a general recommendation beginners to FST-7 training should never train for more than two exercises each week.

Day #1(Training the Chest and Abdominals)
▪ Hanging Leg Raise - perform 4 exercise sets of 30 reps
▪ Exercise Ball Crunch - perform 4 exercise sets of 30 reps
▪ Crunch - perform 4 exercise sets of 30 reps
▪ Incline Dumbbell Press - perform 4 exercise sets of 8 to 10 reps
▪ Flat Bench Dumbbell Press - perform 4 exercise sets of 8 to 10 reps
▪ Incline Chest Press - perform 3 exercise sets of 8 to 10 reps
▪ Flat Hammer Strength Press - perform 3 exercise sets of 8 to 10 reps
▪ Cable Crossover FST-7 - perform 7 exercise sets of 8 to 10 reps

Trainers Note: Perform your abdominal exercises before training your chest, and always begin with an incline movement as most men are found to be somewhat weak in the upper chest.

Day #2 (Training the Hamstrings, Quads and Calves)
▪ Standing Calf Raise - perform 4 exercise sets of 20 to 30 reps
▪ Leg Press Calf Raise - perform 4 exercise sets of 20 to 30 reps
▪ FST-7 Seated Calf Raise - perform 7 exercise sets of 20 to 30 reps
▪ Leg Extension - perform 3 exercise sets of 8 to 10 reps
▪ Squat - perform 3 exercise sets of 8 to 10 reps
▪ Hack Squat - perform 3 exercise sets of 8 to 10 reps
▪ FST-7 Leg Press - perform 7 exercise sets of 8 to 10 reps
▪ Lying Leg Curl - perform 3 exercise sets of 8 to 10 reps
▪ Stiff-Leg Barbell Deadlift - perform 3 exercise sets of 8 to 10 reps
▪ FST-7 Seated Leg Curl - perform 7 exercise sets of 8 to 10 reps

Trainers Note: Be sure to perform your front and back squats alternatively with each workout and always use leg extensions as a method to pre-exhaust your quads.

Day #3 (Training of the Abdominals and Back)
▪ Reverse Crunch - perform 4 exercise sets of 30 reps
▪ Roman Chair Crunch - perform 4 exercise sets of 30 reps
▪ Wide Grip Pull-Up - perform 3 exercise sets of 8 to 10 reps
▪ Pull-Down (Reverse-Grip )- perform 3 exercise sets of 8 to 10 reps
▪ T-Bar Row - perform 3 exercise sets of 8 to 10 reps
▪ Barbell Row (Reverse-Grip) - perform 3 exercise sets of 8 to 10 reps
▪ The Deadlift - perform 3 exercise sets of 8 to 10 reps
▪ FST 7 Straight Arm Pull-Down - perform 7 exercise sets of 8 to 10 reps

Trainers Note: Use the reverse grip exercises to target the lower lats. As you may have noticed, deadlifts are included in the workout, however as the exercise places a large amount of stress on the target muscle groups the exercise is generally performed late in the workout.

Day #4 (Rest Day)

Day #5 (Training your Abs, Traps and Shoulders)
▪ Hanging Leg Raise - perform 4 exercise sets of 30 reps
▪ Cable Rope Crunch - perform 4 exercise sets of 30 reps
▪ Reverse Crunch - perform 4 exercise sets of 30 reps
▪ Dumbbell Press - perform 4 exercise sets of 8 to 10 reps
▪ Prone Front Raise on an Incline - perform 4 exercise sets of 8 to 10 reps
▪ Upright Row - perform 4 exercise sets of 8 to 10 reps
▪ Dumbbell RearLateral Raise - perform 4 exercise sets of 8 to 10 reps
▪ FST 7 Dumbbell or Machine Lateral Raise - perform 7 exercise sets of 8 to 10 reps
▪ Barbell Shrug - perform 4 exercise sets of 8 to 10 reps
▪ Dumbbell Shrug - perform 4 exercise sets of 8 to 10 reps
▪ FST 7 Reverse Pec Deck - perform 7 exercise sets of 8 to 10 reps

Trainers Note: The reverse pec exercise has been included as a double up to effectively target your rear delts which are often a weak problem area for most men.

Day #6 (Training the Biceps, Triceps and Calves muscles)
▪ Seated Calf Raise - perform 4 exercise sets of 25 to 30 reps
▪ Leg Press Calf Raise - perform 4 exercise sets of 25 to 30 reps
▪ FST 7 Standing Calf Raise - perform 7 exercise sets of 25 to 30 reps
▪ FST 7 Rope Press down - perform 7 exercise sets of 8 to 10 reps
▪ Bench Press (Close-Grip) - perform 3 exercise sets of 8 to 10 reps
▪ Dip - perform 3 exercise sets of 8 to 10 reps
▪ Lying Extension - perform 3 exercise sets of 8 to 10 reps
▪ FST 7 Straight bar Curl - perform 7 exercise sets of 8 to 10 reps
▪ Hammer Curl - perform 3 exercise sets of 8 to 10 reps
▪ Preacher Curl - perform 3 exercise sets of 8 to 10 reps
▪ High Cable Curl - perform 3 exercise sets of 8 to 10 reps

Day #7 (Rest Day)