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Hany Rambod's FST-7 bodybuilding program

 


What is FST-7?

Hany Rambod is the physical trainer for several professional bodybuilders, including Ray Arde, Andrei Deiu, Bill Wilmore, Troy Brown and especially Phil Heath and Jay Cutler. He detailed the FST-7 on his website and his FST-7 Defined DVD.


The basic principle of his FST-7 (Fascia Stretch Training) is to simply “finish” each muscle group with 7 sets of 8-12 repetitions of an isolation exercise with 30-45 seconds of rest between sets. The idea behind it is that the heavy congestion caused by its close sets will stretch the fibrous membrane that surrounds the muscle (called the fascia) and facilitate muscle development.

In addition to its 7 series, stretches are carried out before, during and after the session, always to relax the muscle fascia.

This emphasis on stretching the muscle fascia to promote muscle gain also recalls the recommendations of Dante Trudel (Doggcrapp), Tom Platz (Big Beyond Belief) or John Parrillo (Parrillo FX Stretch System).

To support this "intuitive" claim, hyperplasia (an increase in the number of muscle fibers) occurs as a result of very large contractions AND / OR muscle stretches, but this remains controversial by scientists.

Who is this Bodybuilding program for?

The principles of FST-7 can be applied to everyone: beginners, intermediates or advanced.

The program given as an example by Hany Rambod is aimed more at the advanced because the volume of training is important.

General principles FST-7:

1 - Stretch (light stretches) before, during and after training.

2 - Do the heavy poly-articular movements first (in other words: always do post-fatigue, never pre-fatigue).

3 - At the last exercise of each muscle group, increase the volume and decrease the rest time: 7 sets of 8-12 repetitions with 30-45 seconds of rest is recommended, but is not absolute.

4 - Apart from the previous point, use a rest time between classic sets of 1 to 2min30.

5 - With the exception of the close sets, always with the aim of promoting the elasticity of the fascia, use the Weider principle of isotension and isometrically contract your muscles between each set (as if you were doing a competitive posing), start with ten seconds of contraction and aim for thirty continuous seconds. Also stretch the muscle worked between each “posing”.

6 - Drink plenty of water throughout your session, between each set and especially between close sets.

Example of FST-7 Bodybuilding Program:

1 - Monday (biceps, triceps, calves):

Dumbbell curl: 3-4 × 8-12
Machine curl: 3 × 8-12
Bar curl (Ez bar): 7 × 8-12 (inter-set rest: 30-45 seconds)

Tight grip bench press: 3-4 × 8-12
Dips tight grip (weighted) or machine dips: 3 × 8-12
Beginners and intermediates: Neck extension on the pulley: 7 × 8-12 (inter-set rest: 30-45 seconds)
Advanced: Front bar: 7 × 8-12 (inter-set rest: 30-45 seconds)

Machine standing calves: 4 × 10-12
Seated calves: 4 × 15-20
Leg press calves or Camel: 7 × 10-12

2 - Tuesday (thighs):

Leg extension sitting: 3-4 × 8-15
squat 4 × 8-12 
Hack squat machine or Incline leg press: 3 × 8-15
Seated leg extension or Inclined leg press: 7 × 8-15 (inter-set rest: 30-45 seconds)

Elongated leg curl: 3-4 × 10-15
Straight leg deadlift: 3-4 × 10-12
Standing one-legged leg curl: 3-4 × 10-15 each
Leg curl sitting: 7 × 10-15 (inter-set rest: 30-45 seconds)

3 - Thursday (pectorals, triceps):

Incline press with dumbbells: 3-4 × 8-12
Inclined spread: 3 × 8-12
Convergent bench press or Dumbbell bench press: 3 × 8-12
Spread at the machine or Spread at the pulley screw up: 7 × 8-12 (inter-set rest: 30-45 seconds)

Tight grip bench press: 3-4 × 8-12
Dips tight grip (weighted) or machine dips: 3 × 8-12
Beginners and intermediates: Neck extension on the pulley: 7 × 8-12 (inter-set rest: 30-45 seconds)
Advanced: Front bar: 7 × 8-12 (inter-set rest: 30-45 seconds)

4 - Friday (back, calves):

Supination grip traction: 3 * max
Front high pulley traction: 3 × 8-12
Rowing bar overhand: 3 × 8-12
Seated machine rowing: 3 × 8-12
Pullover sitting on the machine or Pullover on the low pulley: 7 × 8-15 (inter-set rest: 30-45 seconds)

Shrug with dumbbells: 3-4 × 8-12
Machine Shrug: 7 × 8-12

Machine standing calves: 4 × 10-12
Seated calves: 4 × 15-20
Leg press calves or Camel: 7 × 10-12 (inter-set rest: 30-45 seconds)

5 - Saturday (shoulders, biceps):

Developed with dumbbells (sitting): 4 × 8-12
Front elevation with a barbell or Front elevation with dumbbells: 3 x 8-12
Side lift with dumbbells: 3 × 8-12
Lateral machine elevation: 7 × 8-12 (inter-set rest: 30-45 seconds)

Bird with dumbbells: 3-4 × 12-15
Machine Bird or Low Pulley Bird: 7 × 12-15

Dumbbell curl: 3-4 × 8-12
Machine curl: 3 × 8-12
Bar curl (Ez bar): 7 × 8-12 (inter-set rest: 30-45 seconds)









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