FST-7 Legs Program

The FST-7 method was developed by Hany Rambod and became a key success factor for Olympia champions Jay Cutler and Kevin English. The abbreviation stands for Fascia Stretch Training. The main principle is performing seven sets of the final exercise for the target muscle with short rest of 30-45 seconds.

Before training, the author drinks a protein shake with skim milk and two scoops of protein powder, eats a small portion of oatmeal in water, and takes 1000 mg of vitamin C. Half an hour before training – a pre-workout complex. Maintaining optimal hydration during training is important.

The workout lasts about one hour and ten minutes and includes quadriceps, hamstrings, and calves. The first exercises for quadriceps are performed in 3 sets of 12 repetitions with 90 seconds of rest. Then come hack squats – already with 30 seconds of rest between sets. This is the "7" phase.

After a five-minute break for stretching and breathing recovery, the author moves to hamstrings: leg curls (3 sets) and cable leg curls (the "7" phase with 45 seconds of rest). Weight is reduced because technique is more important than weight.

Then another "7" phase – calf raises on the leg press machine (7 sets of 12 repetitions). A total of 42 sets are performed. After training – Vitargo, then a large portion of tuna salad and another 1000 mg of vitamin C. It is important to continue stretching the leg muscles every half hour after training to reduce pain.