What is FST-7? | Hany Rambod's Ultimate Guide to FST-7

What do the bodybuilding greats of our time all have in common? A style of training that showed them the limitless potential of their physique. Here's what you need to know about FST-7.
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Hany Rambod's nickname is "The Pro Creator." He's watched his protégés take home the ultimate prize at the Olympia Weekend 13 times—including three on a single night in 2014. Far more times than that, he's watched his clients push their already impressive physiques where they never thought possible.
The way he did it is no mystery. Rambod's clients all followed FST-7, or "fascia-stretch training," his signature training style. Do it right, and it can substantially change both the size and shape of your muscles. Just don't expect it to be easy or painless.
If you've wondered what all the fuss is about, Rambod has created a video explaining the fundamentals of FST-7, along with tips on how to scale it for everyone from beginners to advanced lifters and how to maximize your nutrition and supplementation while following FST-7. And when you're ready to stretch yourself, follow the upper-body workouts Rambod created for 2014 men's physique Olympia champion Jeremy Buendia.
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[@alejandrocastaneda261]

I haven't seen anything like this before. I am literally sure that this methodology is worth the endeavor in order to see amazing muscle growth in the shortest period of time.

[@rayyanmohamedhashim782]

Maaaaannn. U are the best ❤❤❤❤ I tried it for 2-3 sessions for shoulders and chest ...ufffffff and that Viens started popping in my chest and shoulders although I was not shredded...... Thank you sir....... This is great thank you it.

[@hunkk241]

Bro how to perform it like how many sets and reps

[@patrickbennett439]

This bodybuilders face looks like my cousin, 95% the same face. RIP my cousin, died from drugs, but its cool seeing what my cousin would look like as a bodybuilder.

[@prabirjoarder4596]

Excellent Hany...Lots of Love from India 🇮🇳....Pls Give us More Content, Knowledge & Skills...God Bless U Sir....

[@Simon-talks]

This is Hany's assistant and he said thank you, he will do.

[@chrisfituk_]

I've tried this training and is really good! many thanks Hany ✍️

[@luckymagar9166]

Brother how many body parts should we train on a week

[@lubomirchonkov2037]

does it work for a more begginer person or is it too intense

[@mohammadghanizadegan3318]

Wonderful 🎉

[@lazur1]

Bodybuilding's the best exercise for anyone, at any age. Does Hadi have a version of FST-7 for people who'd never compete? For senior citizens?

[@coreychaplin]

Just from my knowledge of training people, a program may not be the best option because it doesn't take into account the needs of the individual nor the demands of that individual's body in particular. Coaching may be an option I would look into as far as that goes. But on about FST-7 what I would do is have a coach take a look at the program you want to run and work around some alternatives to some of the exercises you want to do that possibly you wouldn't be able to do depending on physical attributes, medications, lifestyle, etc.

[@user-xs4rm1ti8f]

Not for seniors

[@undefeatedems9925]

Why Glutamine intra workout?

[@180waver]

Im confused..work on a body part for 3 weeks? What about da other body parts

[@user-by2kq6qr3z]

This has zero info.

[@baci1423]

Still don't know what is FST7

[@josephbecker7570]

Marketing BS

[@OptimusPrime-bn8fk]

​@@josephbecker7570 His marketing BS created many Olympic Winners, I am sure your technician info produced None.😅

[@josephbecker7570]

@@OptimusPrime-bn8fk He works with established athletes, and there’s no denying his credentials for prepping and peaking his clients. That being said, my point is that his “system”, as many others, aren’t breaking new ground that hasn’t already been explored in the last 8-10 years. The labeling of FST 7 or whatever is really just a marketing name on top of what is likely a typical bodybuilding program with what looks like intensity techniques thrown on top.

[@OptimusPrime-bn8fk]

@@josephbecker7570 If that was so simple, We could have You train some athletes and throw some high density training and they would have picked. When someone creates a new brand of Car, people like you would say: Nothing special, we already have an old wagon.

[@josephbecker7570]

@@OptimusPrime-bn8fk Not sure I understand. I already conceded he is an amazing prep coach. FST 7 is his own training system that he’s marketing. It’s fine. It’s just nothing special.

[@jonathangonzalez8152]

But dint he work with Ronnie Coleman

[@noweebatall5520]

Who else is here from Jessie

[@bendoubleu7516]

Can this be done as natty?

[@owenjones795]

He said in a podcast basically you can do a dialed down version with less of the super sets/flexing/longer rest periods. Otherwise you’ll just stay sore for like 9 days after every workout

[@statis_greek]

Where's leg day?

[@CaseroConversations]

Dude there’s not a single explanation here

[@lorcan8484]

Says the guy who doesn't look jacked.

[@ObitoUchiha-er5cv]

The guy has most Olympians

[@ultrahalf]

no legs i like this guy😅

[@AliAli-if4xc]

U are the Best coach ever. Respect. I wish u were my coach

[@fullerfitnessx3998]

so amazing how he trains professional athletes

[@Cezfitness1111]

Great stuff i love it.. Ive been doing for 10years.. Love the pump💪💪

[@manindermaroke]

really a nice program

[@BenLloydPT]

great way of training

[@hariskostantis5933]

good quality video! in fact he doesnt say something new -do heavy stuff first -then shock with isolation\supersets\dropsets -take a finisher exercise and do lots of sets - also good nutrition and hydration dont get comfused people!!!

[@Hatem843]

what about posing and flexing out the facia.. why you didn't talk about it 😒

[@hariskostantis5933]

+Hatem al_shwadfy khamis haha true!!! but posing and flexing fachia are not of the same importance as training-nutrition!

[@Hatem843]

Of course but it's his masterpiece.. It facia stretching training that's able to fight bad genes and damage scare tissues that preventing muscle from growth And this is not just some talking.. No it's been tried on the best bodybuilders around the world

[@Holtii14]

You can't 'shock' anything you halfwit

[@Hatem843]

+Holtii14 why bitch?

[@ozervirtuoso]

Im an idiot i been doing fst7 every day 😭 glad i watched this !

[@simone462]

Maybe I didn't pay attention, didn't he train Phil Heath but did not mention it?

[@blacklightning7570]

Simone Walter yup

[@yoyocuber2565]

He trained him later on I though

[@arslanhameed9346]

i love fst -7❤

[@shoudie101]

one of the best trainer in the sport.. Hany rambod

[@JahidulIslam-dr6zq]

3M Congratulations

[@HomeWorkouTTN]

Good Job ;)

[@sirajuddinalli5307]

Is it suitable fir for persons starting their gym life 1yr ago

[@EnriqueJasper]

FST-7 For LEGS PLEASE!!

[@HaranRKumar16]

has anyone done this routine at all? Thoughts on the program?

[@SharpFitnessLook]

I use it on chest & shoulders workouts,most people do 3 sets,so your doing 2weeks worth per session

[@georgexavier6361]

prepare a videos of phase 2

[@tushargym]

When u r planning to launch a new program for this year

[@gursatnz4669]

Email ID on this app is required to sign in plz tell us sir

[@irabanchakraborty8898]

Where can I find PDF for phase 2. The one on KZbin is hoax

[@akhandpratapsingh6245]

can i train all body parts with fst 7 training in one week

[@shoudie101]

I followed FST 7 and within 2 weeks I gained an insane 25 pounds of rock solid muscles! thanks Coach Hany!!

[@indiantroller9443]

Antonio Juanito Marquez r u kidding

[@bendoubleu7516]

I gained double that in half the time

[@gretapunberg7052]

I followed FST 7 and within 3 days I gained an awesome 26 pounds of rock hard lean tissue. Thanks Coach.

[@israelsanchez7021]

Hay alguna forma de escuchar estos vídeos en Español?

[@Mateo-et3wl]

Israel Sánchez sí, contrata a un intérprete. dile que escuche el video y te grabe un doblaje.

[@PerryLime]

So how do you do the FST-7 sets?

[@Simon-talks]

every week

[@fernandoisaac1698]

what about legs?

[@oda1332]

hello sir how u doing. can you please perform this workout on a bodybuilder? and make us a video for legs and calves. and explain to us how often u work each muscle per week ? that would be nice of you. thank you very much. your a great trainer of all times.

[@zackdempsey1682]

legs and calves✋😟

[@sinisterdialogue]

+zack dempsey obviously you didn't know you have to do legs and calfs or you'll look Fucking stupid. Big upper body small Lil legs & calfs. He is smart for wanting bigger legs

[@zackdempsey1682]

+Heather Dagenhart what i meant is that legs and calves are the same fucking thing dumbass

[@oda1332]

+Heather Dagenhart was it wrong to ask for a better leg and calves workout from the best out there? i got bice legs actually but i want to get it thicker .but this guy knows som techniques we can all learn from it

[@oda1332]

+zack dempsey i do 160 kilos legs 6 reps all the way leg press 8 to 6 very heavy but this guy shocks it with his techniques it would be good to see him do it .

[@dnpdjfdlwmejshty7947]

Is that for cutting program? bulking or both???

[@user-pe1vx8nx5z]

yes

[@jasonmoreorless]

proper "supplements"

[@mr.e4381]

The "right types of ingredients that help with muscle expansion".

[@kurkurehatake878]

@@mr.e4381 😏

[@shahidwarsi8195]

Can FST7 be done without any supplements

[@md12318]

Agreed. I'm on a strict budget. Cant afford all those damn supplements. Wish I could.

[@nemosis100]

Does anyone have a good split for the FST-7? I am currently doing the push/pull/off/leg/off split that gives me a good rest and I hit each muscle twice a week. This doesn't seem like a good idea with FST7 because you are exhausting your muscles in one day but I could be wrong.

[@saintnick604]

I just do upper body and arms, and on leg days I use my arms instead to get more arm workouts in.

[@yoyocuber2565]

Hey, so I’m a coach and here’s what you do Use the concept of FST-7 instead of the workout fst-7 IMO is genius, it’s great for people who really wanna pop and get a good pump, Hany is a legend. At the end of a push or pull or leg day you so ISO movements right? Do something like a super setter version of Spider curls + Hammer curls and then squeeze and lightly stretch while shaking them out and even lightly massaging them. Do this for 5-7 sets (depending on your weekly training volume). After this so intense cardio to target the area you worked out to max out blood flow at the end of the workout and then lastly I use a percussion massager for a few min to help loosen up the muscle and stretch

[@yoyocuber2565]

Do static stretches at the end of the workout, dynamic at the beginning btw, sorry should’ve clarified

[@ArizonaMMJ]

Broscience. Bro. Cool

[@iain6225]

legs?? my legs are the lagging part of my body

[@jparks6544]

fortitude training by Stevenson or the original Titan Training by Costa is MUCH, MUCH better way to do this

[@srcreation4438]

Can begginer do fst 7 exercise?

[@user-pe1vx8nx5z]

no

[@sajwani]

جامد ولد الخالة

[@xXkingXx1776]

why no legs

[@oseasgarcia149]

Entrenamiento sarcoplasmatico, Toni gutierrez

[@saintnick604]

Is he saying "muscle belly"

[@Binshees]

Muscle billy Means the centre of the muscle or the origin of the muscle

[@user-qi2ck1bv8y]

いいね

[@kevinvillalobos5066]

Why does he need to wear a belt for every exercise?

[@iulianbaciu8414]

he explains in a video. To keep a smal waist...

[@andykalin6526]

To advertise Evogen in every shot

[@TheAmazingLucas]

Technically, YOU didn't win anything. Technically.

[@MrVincentTremblay]

very true

[@fausto412]

Technically, he adds the qualifier "using my methods"...he is a trainer/coach...are you going to say Phil Jackson didn't win an NBA Championship because he didn't play Basketball?

[@davidgorelik8541]

The Amazing Lucas (

[@maxpainmedia]

You wish he trained you for your lil shows lol

[@ismaelmartincliquennois856]

Wow, he has won nothing but now he has 23 olymipas

[@dsmlskmdshukri6741]

I want fst7 pogram

[@DonovanMahoney]

This video could've been done in 1.5 minutes... 5 mins of wasted words

[@azzytimeofficial]

high rep ..more flexing program for your everyday drug user..

[@user-ty3id8xy1j]

中国昆明无上健身到此一游！哈哈，很吊的杰米瑞！

[@orebbiL]

Don't people train legs anymore? Fucking hell...

[@KanekinFitness]

Ignorant comment.

[@scosy07]

Yeah he does www.google.co.uk/search?q=jeremy+buendia+legs&client=ms-android-sonymobile&prmd=ivsn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjbhrjxgdHKAhVE1xoKHatID1oQ_AUIBygB&biw=360&bih=511#imgrc=Is1roo2eanGvgM%3A

[@orebbiL]

scosy07 I meant in the recommended training routine duh...