Since bodybuilding became socially acceptable in the seventies of the last century by icons such as Arnold Schwarzenegger, many coaches have developed training systems that spread rapidly in the fitness scene. Even recreational athletes expire again and again the promises regarding the expected muscle growth, which brings any new training program with it. A revolutionary approach that, in addition to focussing on the muscle, is also concerned with the tasks and properties of connective tissue, is the one initiated by Hany Rambod FST-7.

How does FST-7 work?

The so-called Fascia Stretch Training It is based on the assumption that muscle building is limited, among other things, by the connective tissue surrounding the muscle. As the program's name implies, the FST-7 aims to stretch the connective tissue in question to promote muscle growth. In contrast to the practice of some professional bodybuilders who use banned products such as Synthol for the purpose of stretching fibrous connective tissue, the FST-7 approach is based on the pumping effect. In plain language, this means that during the workout for as long as possible a large amount of blood in the target muscle, which leads to the natural stretching of the connective tissue. In order to get the maximum "pump" is usually a repetition number between 12 and 20 repetitions necessary, which corresponds to the classic strength endurance training. However, Hany Rambod, the father of the FST-7 system, wanted to combine the high intensity of severe hypertrophy training with the pumping effect of endurance training while keeping exercise time as low as possible. In detail, this means that each training session consists of 7 exercises whose repetition and sentence numbers are in the classic hypertrophy range. The peculiarity of the last exercise is that each 7 sets are performed with 8-12 repetitions and the sentence breaks limited to 30-45 seconds to keep the largest possible amount of blood in the target muscle and thus to achieve the pumping effect of the endurance training.

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When and for whom is FST-7 particularly recommended?

The FST-7 training is basically an InTensitätstechnik like any other in the field of power sports which serves the To maximize muscle growth. Accordingly, the training system is primarily suitable for overcoming a power or muscle building plateau to overcome periods of stagnation. Basically, FST-7 training is nothing more than an extension of classic hypertrophy training, so it's ideal for any advanced athlete facing a plateau or just trying something new to build their own muscle to maximize. Beginners, however, draw little benefit from the application of the training system, since both the muscles and the connective tissue at the beginning of the training career relatively quickly adapted to the load, so that the application of the system, especially in the first year of training shows no particular impact. The potential effect of the FST-7 on the body of a very experienced athlete should not be underestimated. Often these believe in the face of vanishingly small increases in the genetic maximum to scratch, but often extremely fibrous connective tissue is the limiting factor. In this case, the training system can help even advanced and professionals to create the conditions for further mass building. Due to the high level of intensity, the Fascia Stretch Training should only be practiced for 1-2 months at a time to prevent overloading due to overtraining.

What advantages and disadvantages does the Fascia Stretch Training offer?

The big advantage of the FST-7 training is the combination of intensive hypertrophy training with high weight and the pumping effect of the endurance training. Since these two aspects are combined in a single training session as part of this program, the approach is characterized by significant time savings and thus a significant increase in training efficiency. The only downside to using the exercise program is undoubtedly the high demands made on the large muscle groups, which are significantly more burdened by the combination of heavy weights and the short rest periods at the end of the muscle group specific training. Thus, especially at the beginning of the application, sore muscles occur due to the unusual simultaneous recruitment of the slow and fast muscle fibers. After some getting used to it, however, this disadvantage neutralises, so that the FST-7 is recommended as a supplement to any advanced athlete.

Exemplary training plan

Due to the high intensity of the training form, the large muscle groups such as the legs or the back are only trained once a week, whereas the small muscle groups such as biceps, triceps and calves are subjected to several loadings as part of the split plan. In addition, it should be noted that complex basic exercises such as squats or deadlifts are not suitable as a last exercise, since these require a high degree of coordination, which continuously decreases in the course of the immediately consecutive load intervals and thus increases the risk of injury.

  • Day 1: Biceps, triceps, calves
  • Day 2: Legs
  • Day 3: break
  • Day 4: Chest, triceps
  • Day 5: Back, calves
  • Day 6: Shoulder, biceps
  • Day 7: Break


  • Hammer curls - 3 sets of 8-12 repetitions
  • Dumbbell Curls - 3 sets of 8-12 repetitions
  • Scott Curls - 7 sets of 8-12 repetitions


  • Dips (with additional weight) - 3 sets of 8-12 repetitions
  • Frenchpress - 3 sets of 8-12 repetitions
  • Triceps presses on the cable - 7 sets of 8-12 repetitions


  • Calf raises (standing) - 4 sets of 8-12 repetitions
  • Calf raises (sitting) - 7 sets of 8-12 repetitions


  • Squats - 3 sets of 8-12 repetitions
  • Leg press - 3 sets of 8-12 repetitions
  • Hackenschmidt - 3 sets of 8-12 repetitions
  • Leg Stretcher - 7 sets of 8-12 repetitions
  • Deadlift (stretched) - 3 sets of 8-12 repetitions
  • Hamstrings - 7 sets of 8-12 repetitions


  • Bench press - 3 sets of 8-12 repetitions
  • Inclined bench press (dumbbell) - 3 sets of 8-12 repetitions
  • Flying - 3 sets of 8-12 repetitions
  • Cable Cross - 7 sets of 8-12 repetitions


  • Pull-ups - 3 sets of 8-12 repetitions
  • Barbell rowing - 3 sets of 8-12 repetitions
  • Dumbbell rows - 3 sets of 8-12 repetitions
  • Latzug (wide handle to the neck) - 3 sets of 8-12 repetitions
  • Latzug (close grip to the chest) - 7 sets of 8-12 repetitions


  • Shoulder press (sitting) - 3 sets of 8-12 repetitions
  • Front lifts - 3 sets of 8-12 reps
  • Lateral raises - 3 sets of 8-12 repetitions
  • Shoulder press (on the machine) - 7 sets of 8-12 repetitions


The Fascia Stretch Training is one Intensity technology, which in any case has its raison d'être, and any advanced athlete whose performance stagnates for unclear reasons helps to make further progress in the area of ​​muscle building and power gain. Beginners, on the other hand, benefit only marginally from the additional stretching of the connective tissue through FST-7 training. If you are facing a stubborn plateau or simply want to try something new, then the Fascia Stretch Training is highly recommended.

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