FST-7 is the training system of Hany Rambod, coach of 25 Olympia champions and founder of Evogen Nutrition. On this page you'll find every FST-7 tip on our blog, organised by muscle group and topic. Each tip is short and practical, often with a video of Hany himself or one of his athletes, such as Mr. Olympia Derek Lunsford.
What is FST-7?
FST stands for Fascia Stretch Training. The 7 refers to the final exercise of a workout: seven sets of 8 to 12 reps with 30 to 45 seconds of rest in between. The goal is a maximum pump at the end of your session, after you've built strength with heavy compound lifts. Between sets you drink water and flex the muscle you're training.
FST-7 isn't a standalone programme but a way to finish your existing workout. You start with heavy compound exercises and end with an isolation or machine exercise for the seven sets.
Chest
- Incline dumbbell press: technique and tips from Hany Rambod and Derek Lunsford
- Using dips to build your chest
- Bench press: the complete guide
Back
- Dual cable lat pulldowns for a wider back
- Chest-supported machine rows for a thick upper back
- Get the most out of low cable rows
- Dumbbell lat pullover
- The ultimate back day: how to build a wide, strong back
Arms
- Triceps: the perfect extension technique
- Hany's favourite spider curls
- Hammer-grip spider curls
- The ultimate guide to strong, muscular arms
Legs and glutes
- Pendulum squats
- The key to hamstring curls
- Get the most out of the seated leg curl
- Why the Romanian deadlift is a game changer
- 70 seconds on the glute abductor
- Derek Lunsford's favourite exercises for glutes and hamstrings
- Leg day with Hany Rambod and Derek Lunsford in Tampa
- The best shoes for leg day
- The ultimate guide to strong, muscular legs
Abs
Training principles
- When should you increase the weight?
- How long should you rest between sets?
- The importance of free weights
- Using machines before and after competitions
- Training the same body part three times a week
- Fixing muscle imbalances
- Does cardio kill your gains?
- How do you avoid a plateau?
- Strategies for muscle growth and strength gains
- Hypertrophy or strength training: which suits you?
Off-season, nutrition and recovery
- Mass or proportion: the biggest off-season mistake
- Why force-feeding ruins your physique
- How to avoid looking flat for too long
- Amino acids around your workout
- Glycerol and your pump while dieting
- Combining electrolytes and glycerol
- Does sleep affect your gains?
- Hany on massage guns and active recovery
Posing and mindset
- Posing tips with Hany Rambod
- The mental blueprint of Mr. Olympia Derek Lunsford
- Discipline over motivation
Supplements from Hany Rambod
Hany Rambod founded Evogen Nutrition. Nutrition Monsters is the official European reseller of Evogen: 100% original, shipped from our own stock in Utrecht. See the full range in Evogen Nutrition.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle.
