Perform 7 sets of 8 to 10 reps, with only 3045 seconds between sets. This fst7 plan is designed for 5 workouts per week. A bodybuilding program is designed to induce hypertrophy in the athletes muscle, stimulating muscular growth. What do you think about hany rambods fst7 training system. I first read about this style of training a few years back and heard it was invented by the same trainer who had trained several mr. Ive been using hany rambods fst7 for about a month now, and i feel its a great mix of volume training and progressive overload traininghighintensity training.
I was giving dc training a try and stumbled across fst7, created by hany rambod, as i further researched more about dc training. I recommend it only if your compound lift strength is advanced though i totaled 1400 at 215 when i switched, you wont make great strength gains from only hitting a muscle group once per week, but the hypertrophy is great and the workouts are fun. Download in the sequel to the original, bestselling fst7 video series fst7. Created by worldrenowned trainer hany rambod, fst7 is one of the most successful physique transformation systems ever created. A bodybuilders perspective on popular programs fst7 and doggcrapp, part ii. Fst7 training can be categorized as mindmuscle connection training, as the goal should be to keep maximum. Get the full workout evogen nutrition products fst7 stands for fascia stretch trainingthe 7 stands for the number of sets you do at the end of a workout. The following 5 day split variation appeared in the june, 2011 issue of flex magazine in an article coauthored by joe wuebben. Anatomy a sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
Jay cutler also adopted fst7, and utilized it when he trained to secure the final pair of his. The obvious answer is extremely hard work but part of that hard work comes in the form of a relatively new training system called the fst7. This past week we did a write up on the key ingredient to phil heaths training and success. Before i get into the actual fst7 arm workout its important that you learn how to execute this style of training. Well, i have decided that i am going to do fst7 as my regular training program. Olympia winners including ronnie coleman and phil heath. Fst stands for fascia stretch training and the 7 refers to the seven sets performed usually as the final exercise for a target body part. Taking fst7 training program for a test drive part 2. This program is recommended for intermediate to advanced weight lifters.
This article covers my fst7 workout for the shoulders and traps. Ive done a lot of fst7 training and hitting muscle groups once per week and its super fun after i was just doing ppl for a year. According to haney, the inventor of the fst7 training system, this training system initiates aboveaverage amounts of microtraumas, which require longer regeneration times. Widen your lats and etch those abs with this epic fst7 workout from pro trainer hany rambod and 2015 mens physique champ jeremy buendia. Fst7 training routine workout overview fst7 is a training routine created by hany ramrod, who has trained many pro bodybuilders with great success using this program. The fascia stretch training 7 fst7workout routine has been incorporated into a vast number of training programs by several trainers to effectively train those stubborn muscle groups that are seemingly resistant to just about every other form. Fst7 fascia stretch training 7 workout routine page 2. Fst, also known as fascia stretch training, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise. Fst7 training complete guide 2019 emerging athlete. Fst7 fascia stretch training 7 workout routine the idea behind fst7 is to allow as many nutrients into the muscle tissue as possible, and to literally stretch the fascia tissue to help make it thinner within the body. Fst7 full workout routine for mass gains the muscle program. I spoke with hany and still contemplating working with him. Jay cutler living large massbuilding workouts, training tips, nutrition. One of my favorite types of training is a little known muscle building strategy known as fst7 training.
It was created over several years of rigorous testing and perfecting with a few principles that are followed in sequence to provide stunning results. About hany rambods unique system everybodys doing it. Trainer nutritionist hany rambod developed fascia stretch training seven in 2007 primarily to boost the intensity of his no. This will give you a good idea of what to expect from the program youll be starting. A bodybuilders perspective on popular programs fst7. Hany and phil heath crush a fst7 shoulder workout youtube. Evogen nutrition the next generation of supplements by.
Fst7 training system by pro trainer hany rambod transparent. Fst7 fascia stretch training 7 workout routine there are so many different methods of training and various training programs out there, that knowing which one to follow can be a. Fst7 is an intense and productive program created by hany rambod. Fst7 is fascia stretch training, a discipline designed specifically to build a stageready physique that dominates the competitionthrough brutally hard burnout sessions. The last time you heard from me i had taken the fst7 program designed by hany rambod and tried it for myself. Fst7 and doggcrapp, part i evilcybers home workouts. Hey guys, this is the fst7 training guide taken off of hany rambods webppage. Because of the intensity of this program, you train each muscle only once a week. People that adopted fst7 confirmed the magnificent and effectiveness of this program, and results are usually outstanding.
First john parrillo, then more recently dante trudel of dc training fame, incorporate aggressive stretching during workouts as part of their training programs. Not just by fst7, but in the entire ten years i had been training. The fst7 training method is one more among many methods of training the bodybuilding, which was created by hany rambod, bodybuilding coach and coach of countless champions. Defined, the pro creator hany rambod unveils neverbeforeseen advanced training techniques as part of some of the most intense, growthstimulating workouts ever caught on film. In the first part of this article we collected some general notes on the dc and fst7 training systems, but the focus of the article was on a very specific aspect of the two, and thats the concept of fascia stretching. Fst7 and dc differ in their applied method for achieving fascia stretching fst7 uses 7 moderateto high 815 rep sets done with short rest in between 3045 sec, generally on an isolation exercise, to rush incredible pump into the target muscle and therefore stretch the fascia from the inside, while the dc trainees utilize socalled. This is often done by exercising each body part approximately twice per week in a splits that target certain groups of. One of the best bodybuilding workouts is considered to be revolutionary fst7. Fst7 is a training principle created by hany rambod, the pro creator. He has been using this training principle for many years exclusively with his clients to create physiques that win. It is a training principle created by hany rambod, the procreator and training coach to olympia winners. He has been using this training principle for many years exclusively with his clients to.
Fst7 is an awesome training program that truly allows for. Fst, also known as fascia stretch training, is a form of bodybuilding training that targets the fascia layer with 7 sets of an exercise performed as the final. Why you should start fst7 training now generation iron. Try fst7 training and see how much this workout routine can build you muscles in no time. Our world famous formulations in include evp preworkout, cellkem amino builder, aminoject bcaa, aminokem eaa, carnigen nonstim fatburner, isoject whey isolate, and more. On you will find a chestbiceps, backabs, and shoulderstriceps workout from hany rambod and jeremy buendia, as well as corresponding videos on youtube. Fst 7 chest workout fst 7 big and ripped calendar jeremy elbow joints training style fst 7 muscle fitness 1 sample fst 7 workout human body anatomy whats people lookup in this blog. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. Fst7 is one of the most successful physique transformation systems ever created because she has 7 sets and thats what makes difference between other systems so, i will give you 1 exercise you can finish training with the fst7 technique so lets begin. I was having decent results with dc training but honestly i wanted. Perform 7 sets of 8 to 10 reps, with 4560 seconds between sets. Fst7 refined shows hany guiding bodybuildings biggest stars 2011 mr. Your upper body will never look the same after hany rambods and jeremy buendias fst7 shouldersandtriceps workout.
Fst7 training was developed by the pro creator hany rambod and used as an exclusive training principle for his clients. But after witnessing two of the best bodybuilders in the business tackle one of these workouts and witnessing the impact its had on their physiques this offseason we are inclined to change our tune. Fst7 is fascia stretch training, a discipline designed specifically to build a stageready physique that dominates the competitionthrough brutally. Train at a pro level with rambod in this intense 8week program to. In the sequel to the original, bestselling fst 7 video series fst 7. The 7 is the number of sets youll perform on your final exercise, which will target a specific muscle typically an isolation. Resistance training is more important and far more effective than cardio for fat. True, it sounds more like a topsecret government weapons program than it does a method for building a bigger, better physique in a shorter amount of time, but seeing how it tops the playlist of established pros and rising amateurs alike, we got the full. Thats also why large muscle groups can only be trained once per week. The 7 stands for seven sets which is to be completed at the final exercise of the routine. Taking fst7 training program for a test drive part 3. I am really excited about this one because i feel personally that this one is the best. I did a chest workout that was probably one of the best i had ever done.
In the sequel to the original, bestselling fst7 video series fst7. I followed the routine pretty closely and used those methods to create my own fst7 legs workout. For those of you that are new to fst7 or dont remember fst7 stands for. Fst7 is a system that involves both heavy weight training heavy sets in the 812 repetition range but follows up each body part with 7 sets of 7 hence the name with a short rest period 3045 seconds with a goal of stretching the fascia to allow for more growth. Fst7 is based on stretching the muscle from the inside out by volumizing it. The following 5 day split variation appeared in the june, 2011 issue of flex. Hany rambod is the creator of this outstanding program fst7, the objective of this program is to make the muscle reach the highest peak of hypertrophy as possible. Taking fst7 training program for a test drive part 1. Fst7 is a bodybuilding training system developed by hany rambod. Among so many athletes, we can mention current big names like phil heath and jay cutler as faithful followers of this methodology. Founded and formulated by ceo hany the pro creator rambod, a 19x olympia winning coach, evogen sets the standard for supplement innovation. Fst7 creator hany rambod takes jeremy buendia through an intense shoulder and triceps workout in the video below.
Prepare for an epic pump and extreme muscle growth. Im also going to give you additional exercises you can use for the final 7 sets of each workout these will be. Hany rambod fst7 fascia stretching training overview. Those who have a hard time building muscle and who love to get muscle pumps should try fst7 regimen.