If you have reached a point where your current workout routine is no longer giving you the results you want, giving FST-7 a try may invigorate your workouts and break past your training plateau. Click here to download the full Hany Rambod guide! As we have already mentioned FST-7 should come at the end of your normal workout for a body part. That workout should consist of 3 or 4 exercises that are performed in the rep range. You then finish with your FST-7 exercise.
You perform 7 sets of between reps with a rest between sets of about 45 seconds. You want to be able to get to your goal rep number on each set. This may require that you reduce the weight on the ater sets — that is perfectly acceptable. It is best to use isolation exercises on a machine for the FST-7 exercise as this allows you to totally focus on the target muscle.
Here are some suggestions that Hany Rambod uses with his athletes for the FST-7 portion of their workouts:. Hany Rambod advocates training large muscle groups pecs, lats, quadriceps, hamstrings once per week on his system and hitting smaller body parts delts, biceps, triceps, calves twice per week. The system is designed to accommodate 5 workouts per week as follows:. As with any body transformation program nutrition is a vital element of FST-7 success.
The first rule in gaining muscle is to make sure that you are taking in enough calories. You cannot gain a significant amount of lean muscle mass by starving yourself. If you do, your body will break down other tissues, including your muscle, to make up for the lack of dietary calories. Amino acids are not efficiently incorporated into protein without enough energy sources from other foods. This is partly because the incorporation of amino acids into peptides requires a lot of energy which comes from ATP.
Any excess of dietary energy over basic needs, therefore, improves the efficiency of dietary nitrogen utilization. When you are following the FST-7 program, you should increase your protein consumption. While RDA levels of protein may be suitable for couch potatoes, they are not sufficient for bodybuilders. The intense muscle stimulation of protein lifting weights seems especially likely to increase both protein catabolism and its use as an energy use.
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Interested in having Hany join your podcast, or would like to be considered as a guest on The Truth? Click Here. Podcast Name. If you are trying to lean out or you are simply a person that gains fat very easily, you will want to take it easy on the amount of carbs in this shake.
You still want to always include at least some carbs in this shake, except in the case of the final stages of a pre-contest diet for those that are striving to lose the last vestiges of bodyfat.
Roughly an hour or two later, you want to have another solid-food meal that should be similar in composition to the pre-workout meal. For the purpose of better absorption, you want to keep the fat content low, particularly saturated fats. The timing of this meal will depend on the size of your shake as well as your appetite. If you are drinking a large shake that is very filling for you, it might take two hours for your appetite to return substantially enough to allow you to eat a solid meal.
Conversely, a lighter shake should digest faster and you should theoretically be ready to eat just an hour later. Also note that there tends to be more bloating and gas associated with lower-quality grades of protein powder. They tend to taste good, but contain large amounts of lactose. Do yourself and your loved ones a favor and spring for the good stuff. Many bodybuilders have it in their heads that sodium is bad for them and should be avoided. They intentionally remain on very low-sodium diets year-round when the fact of the matter is, you only need to be concerned about sodium intake in the final few days before a contest when you are attempting to shed subcutaneous water.
Some of you may have experienced this when competing. Then, if you go out and have a burger and fries after the judging, your muscles seem to magically inflate, and you are able to generate an excellent pump for the night show!
I actually encourage my clients to get their sodium from condiments like ketchup, mustard, and barbecue sauce in the off-season. It should be noted that for any of you with medical conditions such as hypertension or diabetes that require you to adhere to strict low-sodium diets, always observe the guidelines set forth by your physician or your dietician.
One of the major side effects of this type of training is extreme muscle soreness, so this in particular needs to be addressed. Although I have been developing the FST-7 system for several years and have been recommending it to my clients, only recently have I insisted that they consistently incorporate it into their own training. In the near future, I will have some impressive success stories to report. Search Search for: Search. FST-7 encompasses several factors both inside and outside the gym.
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Heavyweight training between reps is just as important and a major part of this system. Notice that only the final exercise is performed on FST-7 , specifically with a focus on a great pump and fascia stretching. Eventually, this results in an expanded muscle cross-section through which force and muscle mass gains arise. In addition, the body also faces a greater challenge in removing the metabolites, e.
As you can see, the FST-7 triggers a real chain reaction of events in the human body. Once the target muscle is sufficiently stimulated or damaged, hypertrophy is the inevitable consequence.
Building muscle is in principle nothing else than small microtraumas that are initiated in our muscles during training which prompts our body to repair, and build even stronger and bigger muscles. In other words, more muscle fibres are built among the repaired muscle fibres to prevent reenacted microtraumas.
As a result, muscles grow. As described above, the FST-7 is more of an intensity technique used at the end of the workout for each muscle group. Like all intensity techniques, the FST-7 should mainly be considered by advanced athletes that already mastered exercise technique and execution.
Not only does this avoid injuries but also increases the involved muscle fibres and respectively, muscle growth. So, if you are just getting started, then this method may not be the exact best thing for your current condition. For all others among yourselves that already have some experience and feel ready to give it a shot, feel free to try it out, but be cautious.
As always, you should save intensity techniques such as these as a real wild card for the plateaus. In practice, the FST-7 gets added upon your current workout volume in the last set. Since this is about maximum muscle pump, it does not make sense to start with it at the beginning of your workout. Keep in mind that the 7 sets should be performed with maximum mind muscle-connection to get the best possible feeling. In contrast to the loaded stretching, the connective tissue gets stretched from the inside as a result of the pump.
The connective tissue , which otherwise reacts rather sluggishly to growth, is stretched perfectly by extreme blood flow, whereby it ends up with the desired effect.
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