Resistance Periodization (RP) and FST-7 represent two distinct bodybuilding training methods designed to optimize muscle growth. Recently, renowned bodybuilding coach Hany Rambod, the creator of FST-7, joined forces with Jared Feather, a Classic Physique competitor and the head physique and bodybuilding specialist at RP, to discuss their training approaches and how they’ve applied them to elevate their clients’ performance.
Rambod, now retired, used his FST-7 training system to secure multiple Olympia titles. He’s trained four-time Mr. Olympia Jay Cutler, seven-time Mr. Olympia Phil Heath, six-time Classic Physique Olympia champion Chris Bumstead, 2023 Mr. Olympia Derek Lunsford, 2022 Mr. Olympia Hadi Choopan, and four-time Men’s Physique Olympia champion Jeremy Buendia, among others.
Feather actively coaches elite talents like Men’s Open bodybuilder Nick Walker and collaborates with exercise scientist Dr. Mike Israetel. Below, explore how RP and FST-7 training compare, contrast, and contribute to shaping world-class physiques.
[Related: Hany Rambod Rates Chris Bumstead’s Open Division Debut Physique]
Jared Feather
Feather typically works with a client through an annual plan. His approach involves structuring training programs into distinct phases tailored to clients’ needs, including their nutrition and training style.
A cornerstone of Feather’s method is conducting a thorough needs analysis for potential clients. By understanding their goals and priorities, he crafts a comprehensive annual plan. He adjusts it through auto-regulation, ensuring the program evolves in line with the client’s progress and requirements.
“It’s not just like, okay, let’s start training and dieting tomorrow. I want you to do a full deload. I want you to eliminate the fatigue you’re already carrying,” Feather explained. “We’ll go through this process over that week. We do needs analysis, and I will develop your annual plan. We’ll agree on it, and then from there, we go into the phase that we decided on and autoregulate based on how you’re looking and if you change your mind.”
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Hany Rambod
Rambod attributes much of his success with clients to effective communication. His coaching philosophy revolves around determining whether an individual is truly coachable. To assess this, he introduces challenging tests early in their journey, such as intensifying their diet, to prepare them for tougher moments ahead. This helps identify athletes with the resilience and determination to endure the more demanding phases of their bodybuilding journies.
It’s my version of Navy’s Seals training. I feel like you have to have psychological strength to handle doing this.
— Hany Rambod
Resistance Periodization vs. FST-7
RP and the FST-7 training method are rooted in fundamental training principles. According to Feather, Rambod focuses on teaching these principles and incorporating specific tips into training to enhance effectiveness.
“Rambod teaches training principles. Minus the FST-7, he puts someone through a session based on a bunch of principles he knows as a coach,” Feather said. “Whether focusing on the stretch, leaving one or two reps in the tank, or taking it to failure and going to back off sets since you can’t do as much volume when always going to failure.”
Rambod developed the FST-7 training style to help his clients achieve more intense workouts, even when training remotely. While coaching Mr. Olympias or amateurs pursuing their pro cards, Rambod noticed their training intensity often declined when he wasn’t physically present.
To address this, Rambod combined principles of high-intensity training, German volume training, and posing techniques. For over 30 years, Rambod has relied on this system, which he claims has consistently delivered results. FST-7 stretch training focuses explicitly on elongating muscles, achieving a full range of motion, and enhancing blood flow.
RP is grounded in scientific research and literature — evidence-based best practices help individuals achieve better results. At RP, the training approach teaches the core principles of sports science as they apply to hypertrophy training. The goal is to equip individuals with the proper knowledge and terminology to understand and discuss optimal training methods effectively.
Reflecting on his earlier career, Rambod recalls the lack of resources available. Much of the knowledge was anecdotal or experimental approaches. He experimented with various training principles, including high-volume reps and high-intensity interval training (HIIT). However, the downside of HIIT is that athletes are prone to injury despite gaining muscle. He put Dorian Yates on a program that led to a handful of muscle tears.
Both training methodologies require training clients to the best of their abilities. However, many of Feather and Rambod’s clients and athletes don’t know how to train properly.
Technique is necessary for effective training. Beginners must focus on mastering proper form. Poor form increases the risk of injuries and can hinder progress and growth in the long run.
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Featured image: @jared_feather on Instagram
