Try FST-7 training and tap into greater muscle gains

If you're after new strength and muscle size, then you might want to give this training plan a go

FST-7 training was created by renowned strength coach Hany Rambod. Rambod has coached a number of successful bodybuilders to glory on stage, but anyone who hits the gym can learn from this method of muscle-building.

What does FST-7 mean?

FST-7 training stands for 'fascia stretch training'. Your muscles are covered by fascia, essentially a sheet-like tissue separating your muscles from other organs. Fascia is elastic in nature and can be stretched. With FST-7 training, the end goal is to stretch the fascia surrounding your muscles and draw in as much blood, oxygen and nutrients into the muscle as possible to spark new growth. The '7' in FST-7 training stands for the number of sets typically performed on the chosen exercise. Many people chase a 'pump' when training, and this method is a strategic way to make that happen.

How can you integrate FST-7 training into a workout?

FST-7 is still founded upon the main principles of progressive overload. This is the process of gradually getting stronger as you progress in the gym. For that reason, Rambod's plan has you hitting three to four base exercises at the beginning of a workout. These base exercises help build and maintain strength. Some of the best options are:

• Bench Press (Flat, Incline or Dumbbell)
• Barbell Squat
• Deadlift (Sumo, Conventional or Trap Bar)
• Pull-Ups
• Tricep Dips

What does an FST-7 workout look like?

The fascia stretch aspect of the workout is best performed with an isolation exercise, however. Due to the immense amount of stress you'll be placing on the target muscle, single joint lifts are best. Examples include:

• Preacher Curls
• Tricep Extensions
• Lateral Raises
• Front Raises
• Quad Extension

Suppose you're training triceps, then an example session following FST-7 training could look like this: 1) Tricep Dips: 4 sets, 8-12 reps 2) Overhead Dumbbell Extensions: 4 sets, 8-12 reps 3) Rope Extensions: [FST-7 style] 7 sets, 8-12 reps

In between FST-7 sets, flex the target muscle for 15-20 seconds. You should also ensure you're sipping water too. Training at such a level of intensity requires optimal hydration. Compound lifts such as the Bench Press require sound technique and stability at all times. Faltering here can lead to injury, whereas hitting failure when performing an isolation exercise on cables or a machine is much less risky.

How often should you use FST-7 training?

If you're new to FST-7, Rambod recommends using it once or twice a week. If you're more advanced, your rate of recovery will be greater - meaning you'll be able to include it more often. You may find it difficult to recover if you're including FST-7 training in every single workout, but if your gym plan is in need of a little shake-up then it's certainly worth a try. Read more:

• You won't believe how accurate this 1960 diet book is
• Dolph Lundgren and Florian Munteanu share their fitness tips
• Five of the worst fashion mistakes I made when I first started the gym
• Common exercise excuses and how to overcome them