Jun 14, 2025 · FST-7 is a training protocol that was devised by trainer Hany Rambod, who is often known as the ProCreator. He came up with the system after training many pro and amateur …

FST stands for Fascial Stretch Training and the 7 refers to the seven sets performed usually as the final exercise for a target body part. However, “sevens” are more than just pump sets.

Nov 19, 2024 · Bodybuilding coach Hany Rambod's patented FST-7 training style has produced some truly impressive physiques. Here's how it works.

FST-7 stands as one of the most effective hypertrophy systems for lifters who want to break through plateaus and build real, lasting size. It blends science, intensity, and precision in a …

Nov 2, 2023 · How does FST-7 work? It works by keeping all weights in the moderate range, using maximum weights in that range, and reducing rest periods on the final exercise (s), …

FST stands for Fascia Stretch Training and the 7 refers to the seven sets performed usually as the final exercise for a target body part. However, “sevens” are more than just a pump set.

Aug 31, 2025 · Discover the FST-7 workout routine—designed to boost muscle growth, break plateaus, and deliver fuller, stronger muscles. Learn how seven intense sets with short rests …

Dec 17, 2019 · ‘FST’ means fascia stretch training. The ‘7’ is the number of sets you’ll perform on your final exercise, which will target a specific muscle (typically an isolation exercise).

Jun 19, 2025 · FST-7 targets muscle growth by stretching the fascia with high-volume, pump-focused training using seven sets and short rest. You can add FST-7 moves as finishers to …

Oct 2, 2025 · FST-7 stands for Fascia Stretch Training–Seven Sets and was created by Hany Rambod, the “Pro Creator” who has coached multiple Mr. Olympia champions, including Phil …