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Fascia Stretch Training

FST-7 Training Review

FST-7 Training, or Fascia Stretch Training, is a training program designed by Hany Rambod. It can be used to improve a stubborn bodypart as well as for overall growth.

It is basically a series of pump sets done after your power movements. You pick an exercise and do 7 sets of 8-12 reps, resting only 30-45 seconds bewteen sets.

This is done to provide a tremendous pump which in turn is supposed to stretch out the fascia tissue that surrounds the muscle.

I have added Fascia Stretch Training into my routine as of late on both my shoulders and biceps, trying to improve each area.

Here is how I have incorporated this style of training into my workouts.


Push Press - 3 sets x 3 reps
Lateral Raises - 7 sets x 10 reps (30 second rest between each set)


Incline Dumbbell Curls - 3 sets x 3 reps
Cable Preacher Curls - 7 sets x 10 reps (30 second rest bewteen each)

These are the areas that I felt I needed the most help in therefore where I am trying this type of training.

But it can be used on all bodyparts. Just pick a good pumping exercise and add it at the end of your normal routine. If nothing else, it is a good change of pace.

For the best bodybuilding workout program checkout Matrix Mass Training.

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