The Painful Finishers That Make Muscles Pop (Why FST-7 Might Be the Secret You’ve Been Ignoring)

Hey brother,

Let’s talk about something most guys never figure out:

You can train hard, lift heavy, and still walk around looking flat.

Big? Maybe.

But round, full, 3D-looking muscle?

That takes something different.

That takes FST-7.

And if you’ve never heard of it — or worse, never used it — you’re leaving growth on the table every single week.

Let’s fix that.

What the hell is FST-7?

FST stands for Fascia Stretch Training — and the “7” is the number of sets you do at the end of a session to stretch the fascia and force blood into the muscle like a damn firehose.

It was created by trainer Hany Rambod — aka “The Pro Creator” — the guy behind the physiques of Phil Heath, Hadi Choopan, Jeremy Buendia… yeah, legends.

But don’t worry — you don’t need to be Mr. Olympia to make this work.

You just need grit.

And a willingness to go into deep, painful sets when most guys are already halfway home scrolling TikTok.

The Problem It Solves

You can train a muscle with good volume and intensity...

…but if the fascia — the tight connective tissue around your muscles — is too restrictive, your growth will be limited.

Think of your muscle like a balloon.

FST-7 is like overfilling that balloon with blood, stretching the outer shell, and forcing it to adapt.

That’s where the fuller, rounder, more complete look comes from.

And yeah, it hurts.

You’re not gonna “FST-7” your way through a workout smiling.

But the results are stupid-good — if you do it right.

How It Works (The Real Way)

Here’s the breakdown:

• Train the target muscle as usual: 3–4 exercises, 3–4 sets each.

• Choose an isolation exercise for your final movement.

• Perform 7 sets of 8–12 reps, with 30–45 seconds rest in between.

• Use strict form. No cheating. This isn’t a strength PR — it’s about maximum tension.

• You can flex the muscle between sets to increase the stretch and mind-muscle connection.

Example:

Let’s say it’s arm day and you just finished barbell curls, incline curls, and hammer curls.

Now you finish with FST-7 on cable curls.

7 brutal sets.
8–12 reps per set.
30 seconds rest max.

Your arms will look (and feel) like they’re going to explode.

That’s exactly what we want.

What Muscles It Works Best On

FST-7 works incredibly well for:

• Delts — especially lateral heads for that capped shoulder look

• Biceps — fullness and peak

• Chest — upper pec activation and fullness

• Quads — especially for sweeping outer quads

• Back — particularly lats (cable pullovers are great for this)

Smaller muscle groups respond best because the goal is deep, focused saturation, not heavy overload.

How Often Should You Use It?

Once or twice per week is plenty.

Use it on a lagging body part or wherever you want more fullness.

And here’s the kicker…

This is the kind of method that doesn’t just add volume.

It makes you mentally harder.

When you’re 5 sets deep, heart pounding, arms shaking, and you still grind out two more — that’s the kind of training that rewires your brain.

It’s where boys become men.

Quick Tips to Make It Brutal (and Effective)

• Keep rest short. Use a stopwatch if needed.

• Use machines or cables for better constant tension.

• Control the eccentric — no ego lifting.

• Visualize blood filling every fiber.

• Drink a carb/electrolyte mix during to keep pumps strong.

Now — Want to Take This to the Next Level?

If you’re serious about getting bigger, rounder, denser muscle…

You need more than just a technique.

You need a system.

That's exactly what my 12-Week Aesthetic Body Blueprint delivers.

It's a complete plan to build an aesthetic physique — combining intelligent training, optimized nutrition, and protocols like FST-7, the right way.

No fluff. No guesswork. Just what works.

Check it out here:
→ 12-Week Aesthetic Body Blueprint

Final Words

If your muscles aren’t “popping” the way you want…

If you feel flat even though you’re training hard…

And if you’re ready to push yourself into a whole new level of pain and progress...

Start using FST-7 today.

It’s simple, brutal, and unbelievably effective.

Stick with it for 6–8 weeks — and just try not to grow.

See you in the next email.

BJ,

Founder, How To Grow Muscles

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