Hani Ramrod's FST-7 Training Method

Introduction

• Hani Ranma has helped transform 13 Olympians
• FST-7 (Fascia Stretch Training) is his signature method
• Achievements include helping several athletes win major titles

Major Achievements

• Jenny Linen (Figure) in 2009: First two Olympia wins
• Jay Cutler: Helped him win after a loss in 2008
• Kevin English: Won the 202 champion title together
• Nicole Wilkins: Won two Olympia figure titles
• Jeremy Buendia: Won Olympia Physique Champion in 2014

What is FST-7?

• FST-7 stands for Fascia Stretch Training with 7 sets performed at the end of the routine
• Aim: Expand the fascia to trigger muscle growth, achieving a 3D muscle appearance
• Components: High-intensity and high-volume training

Base Sets

• First 3-4 exercises are heavy-weight sets to maintain/increase strength
• Combination of heavyweight and high-volume training

Goals

• Get strong using heavier weights
• Achieve muscle roundness and separation through high-volume exercise

Theoretical Background

• Pliability of fascia affects muscle size growth
• Continuous sets keep the pump from retracting, stretching fascia from inside out
• Suitable for both in-person and remote clients

Structure of FST-7 Program

• Beginners recommended to use FST-7 for 1-2 body parts initially
• Consistent trainers can use it 2-3 times a week
• Rotate body parts every 3-4 weeks