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How many exercises should be done when training in FST-7 style for beginners, intermediates, and advanced trainers? And do they all use 7s for all body parts, or is that something that you do more of as you become more experienced?
Beginners should do just two ?base? exercises, which would be compound movements, plus one isolation exercise done in FST-7 style. Using chest as an example, you might do incline dumbbell presses and flat dumbbell presses for your two base exercises, and incline dumbbell flyes for your 7s. A beginner should only use 7s for one body part a week, typically the area that needs the most improvement.
Intermediate trainers will do three base movements plus one isolation exercise for 7s. They should do the 7s for no more than two given body parts per week. Advanced trainers will also do three exercises in standard style, plus one movement for 7s, but they can now do 7s for all body parts. Also, advanced trainers might do a compound movement rather than an isolation exercise for their 7s.
FST-7: everything you need to know about Hany Rambod's unique system to fast-track your gains
Everybody's doing it. True, it sounds more like a top-secret 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 scoop on the what, how's and why's of the training system that's alt the rage--straight from the man who thought it up and put it on the map: nutritionist and trainer Hany Rambod.
Rambod, who's been helping athletes be all they can be since the late '90s, boasts a roster of A-listers that includes names such as IFBB Pro League athletes Phil "The Gift" Heath, Bill Wilmore, Ed Nunn and NPC amateurs Tamer El-Guindy, Branden Ray and a host of others. Even three-time Mr. Olympia Jay Cutler had enlisted Rambod to help with offseason training earlier this year. So how can you, the non-elite level bodybuilder with zero access to one of the top trainers in the industry reap the benefits of Ram bod's expertise? Simple. With our complete guide to everything FST-7, you'll have the knowledge and techniques Heath, Cutter and others use to take their physiques to the next level. Trust us, it's the next best thing to having Rambod as your PT.
FST-7 FASCIA STRETCH TRAINING-7
WHAT: A training method centered around stretching the fascia, a thin sheath of connective tissue that holds muscles and organs in place, but can actually hinder gains in muscle size.
HOW IT WORKS: Stretching the fascia from the inside out by engorging the muscle with blood, thus loosening it to create room for greater growth.
WHEN TO USE IT: On the final exercise for the bodypart. An additional 7 sets will drive even more blood into the muscle to augment the stretch.
THE RULES
THE MAGIC NUMBER "By and large, 7 is the preferred number of sets. I've tried less and found that most of my clients were not able to attain the best possible pump, while for others it was overkill. Ultimately, it will be determined by the individual's recuperative capabilities."
FREQUENCY "Once or twice per week. This was devised as a method for bringing up lagging bodyparts, so it's used for your two weakest muscles. For example, if back and legs are lagging, limit 7s to just those bodyparts. Large muscles take longer to recover because of the high level of damage sustained. For smaller muscles, which recover more rapidly--such as arms and calves--twice a week is fine. Do not use it for every bodypart (e.g., four or five workouts per week), because the level of intensity and volume will lead to overtraining."
ISOLATION VS. COMPOUND "Generally, I prefer isolation movements and machines over free-weight compound exercises, as the latter involves a great deal of balance and technique, which becomes an issue with muscular fatigue. Also, ancillary muscles--supporting muscles--usually give out before the target muscle, further detracting from the main muscle's workload. However, advanced trainers who have built sufficient strength and mastered proper technique and the mind-to-muscle connection can benefit from using compound exercises for their 7s."
HOW MANY REPS? "Try to use the same weight for all 7 sets, but it's OK to drop down if you're unable to reach your target number of repetitions. Of course, if you're hitting your target number of reps with ease, increase the weight. Remember, it's a progressive system."
TIPS FOR MAXIMUM GROWTH
* Do heavy, basic movements first: A stronger muscle is a bigger muscle and vice versa. Heavy compound exercises done in the base workout prior to the last movement are crucial for three reasons: they build size, density and strength, which in turn, allow for the use of heavier weight for 7s.
* Rest less: To supersaturate the muscles, rest no more than 30-45 seconds between sets to keep blood in the muscles.
* Contract: Flex the target muscle for 30 seconds between sets to put further pressure on the fascia.
* Stretch: Stretching needs to be done during the workout, while the muscle is pumped--in addition to before and after--to further loosen the fascia. Hold each stretch for 30 seconds. Alternate stretching and flexing (stretch after the first set, flex after the second set, etc.).
* All year long: This technique can be used both offseason and precontest. The reps will be lower in the offseason and higher precontest.
Beginners should do just two ?base? exercises, which would be compound movements, plus one isolation exercise done in FST-7 style. Using chest as an example, you might do incline dumbbell presses and flat dumbbell presses for your two base exercises, and incline dumbbell flyes for your 7s. A beginner should only use 7s for one body part a week, typically the area that needs the most improvement.
Intermediate trainers will do three base movements plus one isolation exercise for 7s. They should do the 7s for no more than two given body parts per week. Advanced trainers will also do three exercises in standard style, plus one movement for 7s, but they can now do 7s for all body parts. Also, advanced trainers might do a compound movement rather than an isolation exercise for their 7s.
FST-7: everything you need to know about Hany Rambod's unique system to fast-track your gains
Everybody's doing it. True, it sounds more like a top-secret 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 scoop on the what, how's and why's of the training system that's alt the rage--straight from the man who thought it up and put it on the map: nutritionist and trainer Hany Rambod.
Rambod, who's been helping athletes be all they can be since the late '90s, boasts a roster of A-listers that includes names such as IFBB Pro League athletes Phil "The Gift" Heath, Bill Wilmore, Ed Nunn and NPC amateurs Tamer El-Guindy, Branden Ray and a host of others. Even three-time Mr. Olympia Jay Cutler had enlisted Rambod to help with offseason training earlier this year. So how can you, the non-elite level bodybuilder with zero access to one of the top trainers in the industry reap the benefits of Ram bod's expertise? Simple. With our complete guide to everything FST-7, you'll have the knowledge and techniques Heath, Cutter and others use to take their physiques to the next level. Trust us, it's the next best thing to having Rambod as your PT.
FST-7 FASCIA STRETCH TRAINING-7
WHAT: A training method centered around stretching the fascia, a thin sheath of connective tissue that holds muscles and organs in place, but can actually hinder gains in muscle size.
HOW IT WORKS: Stretching the fascia from the inside out by engorging the muscle with blood, thus loosening it to create room for greater growth.
WHEN TO USE IT: On the final exercise for the bodypart. An additional 7 sets will drive even more blood into the muscle to augment the stretch.
THE RULES
THE MAGIC NUMBER "By and large, 7 is the preferred number of sets. I've tried less and found that most of my clients were not able to attain the best possible pump, while for others it was overkill. Ultimately, it will be determined by the individual's recuperative capabilities."
FREQUENCY "Once or twice per week. This was devised as a method for bringing up lagging bodyparts, so it's used for your two weakest muscles. For example, if back and legs are lagging, limit 7s to just those bodyparts. Large muscles take longer to recover because of the high level of damage sustained. For smaller muscles, which recover more rapidly--such as arms and calves--twice a week is fine. Do not use it for every bodypart (e.g., four or five workouts per week), because the level of intensity and volume will lead to overtraining."
ISOLATION VS. COMPOUND "Generally, I prefer isolation movements and machines over free-weight compound exercises, as the latter involves a great deal of balance and technique, which becomes an issue with muscular fatigue. Also, ancillary muscles--supporting muscles--usually give out before the target muscle, further detracting from the main muscle's workload. However, advanced trainers who have built sufficient strength and mastered proper technique and the mind-to-muscle connection can benefit from using compound exercises for their 7s."
HOW MANY REPS? "Try to use the same weight for all 7 sets, but it's OK to drop down if you're unable to reach your target number of repetitions. Of course, if you're hitting your target number of reps with ease, increase the weight. Remember, it's a progressive system."
TIPS FOR MAXIMUM GROWTH
* Do heavy, basic movements first: A stronger muscle is a bigger muscle and vice versa. Heavy compound exercises done in the base workout prior to the last movement are crucial for three reasons: they build size, density and strength, which in turn, allow for the use of heavier weight for 7s.
* Rest less: To supersaturate the muscles, rest no more than 30-45 seconds between sets to keep blood in the muscles.
* Contract: Flex the target muscle for 30 seconds between sets to put further pressure on the fascia.
* Stretch: Stretching needs to be done during the workout, while the muscle is pumped--in addition to before and after--to further loosen the fascia. Hold each stretch for 30 seconds. Alternate stretching and flexing (stretch after the first set, flex after the second set, etc.).
* All year long: This technique can be used both offseason and precontest. The reps will be lower in the offseason and higher precontest.
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