FST-7 training method FST-7 can be said to be a well-known training plan in 2009. Everyone who is passionate about bodybuilding or fitness is talking about this plan. Enthusiasm for the program is unquenchable and more and more people around the world are incorporating it into their training schedules.
This is the new method pioneered by "career creator" Hany Rambod, and the FST-7 training program is both high-intensity and high-efficiency. And it has been used in three Mr. Olympiads, namely the 2009 Mr. Olympiad Jay Cutler and the 202-pound Mr. Olympian Kevin English. Of course, the strong Mr. Olympian competitor Phil Heath also uses this method in the Olympiad preparation process. Mark Alvisi also used this plan when he won the 2009 NPC USA Championship. If I were to seriously verify how many people have benefited from Hany and implemented FST-7 into their own programs, I'm afraid I would compile a long list of relevant bodybuilder information.
According to Hany, FST-7 represents:
Fascia: abbreviation, original word is fas·ci·ae: anatomically speaking, it is a layer or bundle of connecting muscle tissue, which encloses, separates or binds muscles in the form of membranes. Organs and other soft tissues of the body.
Stretch: verb, expansion in length, width or range.
Training: The entire process of allowing a person to achieve a recognized state of proficiency or proficiency in something through certain exercises and guidance.
Seven[7]: The numerical sequence number 7 related to the training group and training results.
Next, I will faithfully record the chest training plan I performed at the Greenbrier Valley Fitness gym in August 2009 (summer), and describe my training process in detail.
Part One: Chest
Preparation before training
Before training, I drank a protein shake, which included vanilla protein powder, V8 Fusion (the Chinese equivalent of mixed juice), andSome strawberries and bananas, everything I should eat an hour before I start training in the gym. I can be full of energy when training. About 30 minutes before I left home, I took a NO supplement, a multivitamin, and 1000mg of vitamin C. Let’s start implementing FST-7 training.
Note that you must stretch and warm up moderately before starting the first training exercise.
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"F" process: Incline barbell bench press
The first movement should be a compound weight-bearing movement. For me, it requires incline training, so I chose to start with the incline bench press. For you, you should also choose a training movement that can do 3-4 groups of 8-12 times as a starting movement. For this first set of movements, you should choose heavy weight for training. The weights and volumes I chose are what I typically use and work well for resistance training. Group 1:
135 pounds (61 kg)*12 times;
Rest for 45 seconds
The second group:
185 pounds (83 kg)*12 times
Rest for 45 seconds
The third group:
225 pounds (102 kg)*8 times
Rest for 1 minute
The fourth group:
225 pounds (102 kg)*7 times
After the first exercise, rest for approximately 90 seconds before transitioning to the next exercise. After the first phase of exercise, I have achieved a satisfactory pumping feeling. The experience of training with FST-7 is still satisfactory, but this is just the beginning. We continue to experience full training.
"S" process: Incline dumbbell fly
The second scheduled movement should be an isolation movement, the incline dumbbell fly. What we expect to achieve is to fully stretch the deepest layers of the muscles outward through high-volume training. I prefer incline dumbbell flyes, so I decided to test this part of the exercise. Again you need to use 3-4 sets of 8-12 reps. And also have to use heavy weights.
The first group:
40 pounds (18 kg)*12 times
Rest for 1 minute
The second group:
40 pounds (18 kg)*12 times
Rest for 1 minute
The third group:
50 pounds (23 kg)*10 times
Rest for 1 minute
This intensity is also quite strong. At the end of the second training session, I felt a good pump and I felt stronger. At this time, my friend Chris Amos (BodySpace username dukeamos22) also joined in to train the lower half with me. What we need to do next is the "T" part of training. By the way, Hany recommends drinking water. Drink as much water as possible during training. I know why. I was sweating profusely now and the gym had the air conditioning on. If you continue this training, make sure you drink plenty of water.
"T" part: Flat dumbbell bench press
This part requires another set of compound weight training. I prefer dumbbell training, and a large number of programs related to FST-7 include dumbbell programs, so the dumbbell bench press seems to make the training more perfect. As with the above two training processes, perform 3-4 sets of training, 8-12 times in each set, and choose a weight that you think is heavy.
The first group:
70 pounds (single dumbbell 32 kg)*12 times
Rest long enough for Chris to complete the action
The second group:
80 pounds (single dumbbell 36 kg)*12 times
The rest was long enough for Chris to complete the action, but he only did it 8 times
The third group:
100 pounds (single dumbbell 45 kg)*8 times. (Of course I can lift heavier, but unfortunately the biggest weight in the gym is just a single 100-pound dumbbell.)
Resting long enough for Chris to complete the movement, he did 5 reps with 90 pounds.
Oh, God! This is the intensity I want! I have never experienced such a powerful pump. Chris was also ecstatic. Now, we're about to get to the most interesting part of this training process. If you still think that this so-called "7th" is nothing special, why not give it a try.
Part "7": Steel wire chest clip
This last move requires an isolation training move. The load with compound exercises for this last "7" section may be too great to complete. Plus, the "7" part itself means focusing on a specific muscle and isolating it. He also recommends using machines so you can train on a relatively constant trajectory.
We set up the steel wire chest clamping machine, the weight is 55 pounds (each side weight plate weighs 24kilograms), and it was agreed that we must go with such a weight and be able to adapt to it. Of course, we don't have to go any heavier than that. The weight is pretty crazy to us. When you train, you should rest between sets for 30-45 seconds. To be on the safe side, when I finished, Chris quickly started training, and then when he finished, I quickly resumed, and so on. By training like this, each of us can ensure a 30-second rest between sets.
The first group:
55 pounds (total weight of each side of the load-bearing disc is 24 kilograms)*Roger 12 times, Chris 12 times
Rest for 30 seconds
The second group:
55 pounds*Roger 12 times, Chris 12 times
Rest for 30 seconds
The third group:
55 pounds*Roger 12 times, Chris 12 times
Rest for 30 seconds
When I finished the above, I thought I could still complete 7 sets of 12 reps, so I continued my strong style.
The fourth group:
55 pounds*Roger12 times, Chris12 times
Rest for 30 seconds
The fifth group:
55 pounds*Roger 12 times, Chris 9 times
Rest for 30 seconds
At this point in my training, I feel that I can no longer bear the training intensity of 12 reps per group. In order to complete 7 groups, I think I have to reduce the amount.
Group 6:
55 pounds*Roger10 times, Chris10 times
Rest for 30 seconds
Group 7:
55 pounds*Roger 8 times, Chris 8 times
Finally completed the training with quality and quantity. Chris and I were both a little exhausted.
After training
The entire training took 33 minutes. I have never had such a strong pump. Especially the last 7 sets were very intense, and Chris and I felt the same way. We think the FST-7 training method is fantastic and I personally think it will become an essential part of my training regime. When I finished training, I ate two protein bars right away, along with some BCAA's and a little over 1000mg of vitamin C. Recovery is crucial with this type of training because you can easily overtrain and you are in dire need of nutritionReplenish.
Conclusion
There is no doubt in my opinion that the FST-7 training method is worth trying by everyone. If you are a beginner, you should still be cautious and only perform 3 groups of each training action. Especially in the final 7 groups of sprints, it is best to use light weight. If you're already a more advanced lifter, there's no need to use light weights! This workout is fast-paced and high-intensity. It's a terrifying plan, and I can see why people love it so much.
Part 2: Back
Introduction
Last time you heard me talk about my experience of trying the FST-7 training plan developed by Hany Rambod. I did one of the best chest workouts I've ever done. Of course this was obviously not the best experience in the FST-7 program, but it was the best experience in my entire 10 years of bodybuilding training.
I have decided to use FST-7 as one of my regular training options. If this method works so well on my chest, one of the muscle groups I consider to be relatively strong, I imagine it will work great on my other muscle groups that still need some work. One of those underdeveloped muscle groups is my back. I've had some success with the width of the back, but I think there's still a lot to be improved on the thickness and lines of the back.
Now I went to hanyrambod.com and got a free account. I was looking through their sample plans and found one that fit my plan perfectly. So, once again, I couldn’t wait to rush to the gym to try the FST-7 workout. Let's keep trying.
Overview of FST-7 (omitted)
Before training
One hour before training, I took a protein supplement, including skim milk, two spoons of protein powder, and also ate two small bowls of oats. I also supplemented with 1000mg of vitamin C.
30 minutes before leaving home, I drank NO supplement. I also bring myself a bottle of water to the gym. Hany recommends that we all train in a hydrated state, and this is a good reason. Because proper water can help you prevent muscle cramps and also help you sweat a lot.
Part F: Bent-over barbell row
First, I started with a compound weight-bearing exercise as Hany recommended, and since I was eager to train for my goal of improving back thickness, there was no better exercise than the bent-over program row. I started with 2 warm-up sets using an empty bar, and then did 4 formal sets of 8-12 reps each.