The FST-7 Chest Workout | The Ultimate Guide!


Do you want to build a massive chest? Don’t we all! If you want to build a huge chest then you are going to need a great training program.

There are many great bodybuilding programs that you can choose from. However, one of your best options is Hany Rambod’s FST-7 system.

If you want to learn how to build a massive chest with Hany Rambod’s FST-7 bodybuilding program then this article is for you!

Introduction

  • Part 1: The FST-7 Training Program
  • Part 2: The FST-7 Chest Workouts

In this comprehensive guide I will teach you everything you need to know about how to build a massive chest using the FST-7 training program.

FST-7 is a high-volume bodybuilding training program invented by Hany Rambod, aka The Pro Creator. Hany says his FST-7 program uses a combination of heavy loading sets, higher-rep pump sets and different fascia-stretching techniques to add mass to your entire chest.

Here is Hany describing his training system:

“FST-7 stands for fascia stretch training. The 7 is the amount of sets that you do at the end. The expansion of the fascia is what is going to trigger the growth.

So when we go in there and trigger the ultimate pump, you’re going to get really good round muscle bellies with maximum separation.”

Hany Rambod says the key to building a massive chest is to focus on getting strong muscular contractions. He says that too many people lift weights that are too heavy for them to control properly.

Instead, they should focus on lifting moderately heavy weights and getting a deep stretch and a strong contraction on every rep.

Hany Rambod almost never performs barbell pressing exercises like the bench press or the incline bench press for the chest. Instead, he focuses on dumbbell, machine and isolation exercises where he can really feel his chest working.

Here is an FST-7 workout that was performed by the 4x Mr. Olympia winner Jay Cutler. Check it out:

FST-7 Chest Workout #1

  • Exercise #1: 45 degree incline DB press, 3-4 sets of 8-15 reps
  • Exercise #2: Flat machine press, 3-4 sets of 8-15 reps
  • Exercise #3: 45 degree incline DB fly, 3-4 sets of 8-15 reps
  • Exercise #4: Flat cable fly, 3-4 sets of 8-15 reps
  • Exercise #5: V-bar dips, 7 sets to failure, 45 seconds rest

Here is the training video:

Talk about a high-volume chest workout! For this routine Jay Cutler performs 5 different exercises for his chest.

Hany Rambod says the goal with the first 4 exercises was to lift reasonably heavy weights and to put a ton of tension on the chest. Then on the 5th exercise Jay Cutler performed his FST-7 sets where the goal was to really stretch out the fascia tissue of the entire chest.

Here is Jay Cutler describing the FST-7 sets:

“Of course, finishing with some FST-7 training, fascia stretching principle training which is a Hany specialty.

I did 7 sets of as many reps as I could on the dips for 7 sets, really just trying to fill that muscle and getting as much blood volume as I can.”

During this workout Jay Cutler performed some unconventional exercises, such as the cable fly. Here is Hany Rambod describing this exercise:

“The fly movement on the cable machine is a little different.

It keeps constant tension on the chest which I have done the last 6 weeks or so which we’re trying to add a little more detail to the chest and just try to do as many forced reps as I can, some partials, just really trying to keep some partial tension on the chest.”

In this workout Jay Cutler used free weight dips as his key FST-7 exercise at the end of the workout.

Hany Rambod also likes to use different isolation exercises for this key exercise. For example here is a workout where Hany used the cable crossover for his finishing exercise. Check it out:

FST-7 Chest Workout #2

  • Exercise #1: Flat machine press, 4 sets of 8-12 reps
  • Exercise #2: Incline machine press, 4 sets of 8-12 reps
  • Exercise #3: 30 degree incline DB fly, 4 sets of 8-12 reps
  • Exercise #4: 30 degree incline DB hex press, 4 sets of 8-12 reps
  • Exercise #5: Cable crossover, 7 sets of 10-15 reps, 45 seconds rest

Here is the training video:

This is a very normal looking FST-7 chest workout. Hany focuses on different machine and isolation exercises for his chest, rather than the classic mass-building movements like bench presses and incline bench presses.

In this workout Hany throws in one of his favorite chest exercises: the dumbbell hex press. The thing that makes this exercise unique is you actually press the dumbbells together during the entire range of motion. This increases activation of the chest because the chest is responsible for moving your arms in towards each other.

Here is another FST-7 chest workout performed by Mr. Olympia winners Jay Cutler and Phil Heath. Check it out:

FST-7 Chest Workout #3

  • Exercise #1: Hammer strength incline press, 4 sets of 8-12 reps
  • Exercise #2: 30 degree incline DB press, 4 sets of 8-12 reps
  • Exercise #3: Flat DB press, 4 sets of 8-12 reps
  • Exercise #4: Standing cable fly, 4 sets of 8-12 reps
  • Exercise #5: 30 degree incline smith machine press, 7 sets of 8-12 reps, 45 seconds rest

Here is the training video:

This is another normal looking FST-7 chest workout. Jay Cutler and Phil Heath are getting ready for the Mr. Olympia competition in this video. They perform all of their sets close to failure on the first 4 exercises.

Hany Rambod says this is what the heavy loading sets are all about – pushing yourself close to failure while maintaining perfect form and keeping constant tension on the target muscle.

At the end of the workout Hany Rambod uses his 7 fascia-stretching sets on the incline smith machine press. Check it out:

“We did 7 sets on the smith machine press and that’s where you can really see the hypervolumization of the muscle. Everything was really good, getting colder and colder up until that point.

But once we hit those 7’s, it went to super volumization mode and Jay and Phil went 3-D. You can see the chest hang on both of them.”

Hany Rambod usually uses the FST-7 technique at the end of his chest workouts to try and stretch out the muscle fascia. However, he sometimes performs his 7 pump sets at the start of his chest workouts to pre-exhaust the muscle.

Hany says this technique works especially well with advanced bodybuilders who are stuck at a training plateau. Here is an FST-7 preload chest workout that you can try. Check it out:

FST-7 Chest Workout #4

  • Exercise #1: Cable fly, 7 sets of 10-15 reps, 45 seconds rest
  • Exercise #2: Cable press, 3 sets of 8-12 reps
  • Exercise #3: Push ups, 2 sets of 8-12 reps
  • Exercise #4: 30 degree incline DB press, 4 sets of 8-12 reps
  • Exercise #5: 30 degree incline DB fly, 4 sets of 8-12 reps
  • Exercise #6: 30 degree incline hex press, 2 sets of 8-12 reps

Here is the training video:

Talk about a high volume chest routine! For this routine Hany Rambod uses the FST-7 preload technique on cable flys. He performs 7 sets with only 45 seconds rest in between sets. On the last 3 sets he actually supersets the cable flys with cable chest presses to further exhaust his chest muscles.

This is just one of the many high-intensity techniques that Hany Rambod likes to include in his chest workouts.

Every once in a while Hany Rambod will perform a chest workout where he completely skips the FST-7 sets. Hany sometimes does this with a client when they need to prioritize rest and recovery. Check it out:

FST-7 Chest Workout #5

  • Exercise #1: Machine pec dec, 4 sets of 15-20 reps
  • Exercise #2: Machine incline press, 4 sets of 8-12 reps
  • Exercise #3: Flat DB fly, 4 sets of 8-12 reps
  • Exercise #4: Dips, 4 sets of 10-15 reps
  • Exercise #5: Cable press, 4 sets of 8-12 reps

Here is the training video:

This is another typical looking FST-7 chest workout. Hany Rambod starts the workout by pre-exhausting his chest with the machine pec dec.

After that he performs a variety of machine and isolation exercises for his chest including machine incline presses, dumbbell flies and cable chest presses.

Hany Rambod actually likes to have his clients perform chest poses in between their heavy loading sets. This is one of Hany’s favorite ways to increase the time under tension on the chest and to further improve the mind-muscle connection. Check it out:

“We’re getting in posing time under tension in between sets. I want to make sure he’s squeezing all the muscles around the chest, not just the chest. We want traps, shoulders, everything to get plenty of blood flow into the chest.”

If you are having a hard time feeling your chest then this high-intensity technique is definitely worth trying in your workouts.

Conclusion

Hany Rambod is one of the world’s top bodybuilding coaches. He has trained some of the greatest bodybuilders of all time including 4x Mr. Olympia champion Jay Cutler and 8x Mr. Olympia champion Phil Heath.

Hany Rambod’s goal when he performs his FST-7 chest workouts is to pick joint-friendly movements that really help you establish a strong mind-muscle connection. He focuses on squeezing exercises like machine presses, dumbbell presses, dips and various isolation exercises.

If you are stuck at a chest training plateau then you have to try Hany Rambod’s FST-7 chest workouts. They may be just what you need to take your training to the next level.

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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