FST-7

FST-7 stands for fascia stretch training 7. It’s a workout system designed by Hany Rambod, and used most notably with Jeremy Buendia (4x Olympia physique champion) and Phil Heath (7x Mr. Olympia). So it would seem like Mr. Rambod is on to something. A basic layout for an fst-7 workout is 3-4 exercises using heavy weight and an isolation exercise done for 7 sets, with only 45 seconds between sets.

The idea of this set up is to achieve gains in strength and hypertrophy with the first few exercises, using relatively heavy weight. Then for the last exercise you’re using a moderate weight, but drastically increasing the volume and decreasing rest. This final 7’s segment is designed to maximize flow of blood and fluid into the muscle to stretch the fascia surrounding the muscle, allowing for muscle growth.

Here’s how it looks in the gym:

  • Complete 2-3 warm-up sets for each exercise.
  • Rest periods should be kept to 75 seconds, except for the 7’s portion in which rest is 45 seconds.
  • Incorporate partial and/or negative reps.

Chest

  1. Reverse Grip Dumbbell (Or Incline Bar) Press- 3 sets of 8-10 reps
  2. Incline Dumbbell Fly 3 sets of 8-10 reps
  3. Flat Dumbbell (Or bar) Bench Press- 4 sets of 10-12 reps
  4. {FST} Cable Fly (Pec Deck acceptable but Cable is preferred)- 7 sets of 8-12 reps — 45 seconds between sets

 

Back

  1. Bent Rows (Use Reverse Grip to target upper lats)- 3 sets of 8-10 reps
  2. Reverse Grip Lat Pull Down- 2 sets of 8-10 reps
  3. V-Bar Pull Down- 2 sets of 8-10 reps
  4. Cable Row- 3 sets of 10-12 reps
  5. {FST} Straight Arm Pull Down- 7 sets of 8-12 reps

 

Shoulders and Traps

Shoulders

  1. Seated Dumbbell Press- 4 sets of 8-10 reps
  2. Cable Lateral Raise- 3 sets of 8-10 reps
  3. Dumbbell Front Raise- 2 sets of 8-10 reps
  4. Dumbbell Rear Delt Raises- 3 sets of 8-10 reps
  5. {FST} Dumbbell Lateral Raise-7 sets of 8-12 reps

Traps– Squeeze at the top and hold for 2-3 seconds each rep

  1. Dumbbell Shrugs- 3 sets of 8-10 reps
  2. 1 Arm Smith Machine Shrugs- 2 sets of 8-10 reps
  3. {FST} Machine Shrugs (Using the Standing Calf Raise machine) or Smith Machine Shrugs- 7 sets of 8-12 reps

 

Arms– For arms you will do FST sets first AND last

Biceps

  1. {FST} Bar Curl- 7 sets of 8-12 reps
  2. High-Cable Curl- 3 sets of 8-10 reps
  3. Hammer Curls- 3 sets of 8-10 reps
  4. Reverse Grip Bar Curls- 2 sets 15-20 reps
  5. {FST} Machine Preacher Curl- 7 sets of 8-12 reps

Triceps

  1. {FST} Rope Triceps Push Down- 7 sets of 8-12 reps
  2. French Press (Skullcrusher)- 3 sets of 8-10 reps
  3. Overhead Dumbbell Triceps Extension- 3 sets of 8-10 reps
  4. Close-Grip Bench Press- 3 sets of 8-10 reps
  5. {FST} Cable Overhead Triceps Extension (With Rope)- 7 sets of 8-12 reps

 

Legs

Quads

  1. Leg Extension- 3 sets of 10-12 reps
  2. Squat (Front or Back)- 3 sets of 10-12 reps
  3. Squat Press or Hack Squat- 3 sets of 10-12 reps
  4. {FST} Leg Press- 7 sets of 8-12 reps

Hamstrings

  1. Romanian Deadlifts- 4 sets of 8-10 reps
  2. Seated Leg Curls- 4 sets of 8-10 reps
  3. {FST} Lying Leg Curls- 7 sets of 8-12 reps

Calves

  1. {FST} Standing Calf Raises- 5 sets of 8-12 reps
  2. {FST} Seated Calf Raise (Or use leg press machine)- 5 sets of 8-12 reps

 

 

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