What is FST-7? | Hany Rambod's Ultimate Guide to FST-7

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Күн бұрын

What do the bodybuilding greats of our time all have in common? A style of training that showed them the limitless potential of their physique. Here's what you need to know about FST-7.
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Hany Rambod's nickname is "The Pro Creator." He's watched his protégés take home the ultimate prize at the Olympia Weekend 13 times—including three on a single night in 2014. Far more times than that, he's watched his clients push their already impressive physiques where they never thought possible.
The way he did it is no mystery. Rambod's clients all followed FST-7, or "fascia-stretch training," his signature training style. Do it right, and it can substantially change both the size and shape of your muscles. Just don't expect it to be easy or painless.
If you've wondered what all the fuss is about, Rambod has created a video explaining the fundamentals of FST-7, along with tips on how to scale it for everyone from beginners to advanced lifters and how to maximize your nutrition and supplementation while following FST-7. And when you're ready to stretch yourself, follow the upper-body workouts Rambod created for 2014 men's physique Olympia champion Jeremy Buendia.
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Пікірлер: 119

@alejandrocastaneda261 5 жыл бұрын

I haven't seen anything like this before. I am literally sure that this methodology is worth the endeavor in order to see amazing muscle growth in the shortest period of time.

@patrickbennett439 8 ай бұрын

This bodybuilders face looks like my cousin, 95% the same face. RIP my cousin, died from drugs, but its cool seeing what my cousin would look like as a bodybuilder.

@rayyanmohamedhashim782 5 ай бұрын

Maaaaannn. U are the best ❤❤❤❤ I tried it for 2-3 sessions for shoulders and chest ...ufffffff and that Viens started popping in my chest and shoulders although I was not shredded...... Thank you sir....... This is great thank you it.

@hunkk241 4 ай бұрын

Bro how to perform it like how many sets and reps

@prabirjoarder4596 2 жыл бұрын

Excellent Hany...Lots of Love from India 🇮🇳....Pls Give us More Content, Knowledge & Skills...God Bless U Sir....

@Simon-talks Жыл бұрын

This is Hany's assistant and he said thank you, he will do.

@chrisfituk_ Жыл бұрын

I've tried this training and is really good! many thanks Hany ✍️

@luckymagar9166 Жыл бұрын

Brother how many body parts should we train on a week

@lubomirchonkov2037 3 ай бұрын

does it work for a more begginer person or is it too intense

@mohammadghanizadegan3318 2 ай бұрын

Wonderful 🎉

@lazur1 Жыл бұрын

Bodybuilding's the best exercise for anyone, at any age. Does Hadi have a version of FST-7 for people who'd never compete? For senior citizens?

@coreychaplin Жыл бұрын

Just from my knowledge of training people, a program may not be the best option because it doesn't take into account the needs of the individual nor the demands of that individual's body in particular. Coaching may be an option I would look into as far as that goes. But on about FST-7 what I would do is have a coach take a look at the program you want to run and work around some alternatives to some of the exercises you want to do that possibly you wouldn't be able to do depending on physical attributes, medications, lifestyle, etc.

@user-xs4rm1ti8f Жыл бұрын

Not for seniors

@user-by2kq6qr3z Жыл бұрын

This has zero info.

@baci1423 Жыл бұрын

Still don't know what is FST7

@josephbecker7570 6 ай бұрын

Marketing BS

@OptimusPrime-bn8fk 2 ай бұрын

@@josephbecker7570 His marketing BS created many Olympic Winners, I am sure your technician info produced None.😅

@josephbecker7570 2 ай бұрын

@@OptimusPrime-bn8fk He works with established athletes, and there’s no denying his credentials for prepping and peaking his clients. That being said, my point is that his “system”, as many others, aren’t breaking new ground that hasn’t already been explored in the last 8-10 years. The labeling of FST 7 or whatever is really just a marketing name on top of what is likely a typical bodybuilding program with what looks like intensity techniques thrown on top.

@OptimusPrime-bn8fk 2 ай бұрын

@@josephbecker7570 If that was so simple, We could have You train some athletes and throw some high density training and they would have picked. When someone creates a new brand of Car, people like you would say: Nothing special, we already have an old wagon.

@josephbecker7570 2 ай бұрын

@@OptimusPrime-bn8fk Not sure I understand. I already conceded he is an amazing prep coach. FST 7 is his own training system that he’s marketing. It’s fine. It’s just nothing special.

@noweebatall5520 11 ай бұрын

Who else is here from Jessie

@undefeatedems9925 3 ай бұрын

Why Glutamine intra workout?

@180waver Ай бұрын

Im confused..work on a body part for 3 weeks? What about da other body parts

@jonathangonzalez8152 Жыл бұрын

But dint he work with Ronnie Coleman

@bendoubleu7516 Жыл бұрын

Can this be done as natty?

@owenjones795 Жыл бұрын

He said in a podcast basically you can do a dialed down version with less of the super sets/flexing/longer rest periods. Otherwise you’ll just stay sore for like 9 days after every workout

@statis_greek 2 жыл бұрын

Where's leg day?

@CaseroConversations Ай бұрын

Dude there’s not a single explanation here

@lorcan8484 Жыл бұрын

Says the guy who doesn't look jacked.

@ObitoUchiha-er5cv Ай бұрын

The guy has most Olympians

@ultrahalf 29 күн бұрын

no legs i like this guy😅

@AliAli-if4xc 8 жыл бұрын

U are the Best coach ever. Respect. I wish u were my coach

@Cezfitness1111 5 жыл бұрын

Great stuff i love it.. Ive been doing for 10years.. Love the pump💪💪

@fullerfitnessx3998 8 жыл бұрын

so amazing how he trains professional athletes

@manindermaroke 8 жыл бұрын

really a nice program

@BenLloydPT 8 жыл бұрын

great way of training

@hariskostantis5933 8 жыл бұрын

good quality video! in fact he doesnt say something new -do heavy stuff first -then shock with isolation\supersets\dropsets -take a finisher exercise and do lots of sets - also good nutrition and hydration dont get comfused people!!!

@Hatem843 8 жыл бұрын

what about posing and flexing out the facia.. why you didn't talk about it 😒

@hariskostantis5933 8 жыл бұрын

+Hatem al_shwadfy khamis haha true!!! but posing and flexing fachia are not of the same importance as training-nutrition!

@Hatem843 8 жыл бұрын

Of course but it's his masterpiece.. It facia stretching training that's able to fight bad genes and damage scare tissues that preventing muscle from growth And this is not just some talking.. No it's been tried on the best bodybuilders around the world

@Holtii14 8 жыл бұрын

You can't 'shock' anything you halfwit

@Hatem843 8 жыл бұрын

+Holtii14 why bitch?

@ozervirtuoso 5 жыл бұрын

Im an idiot i been doing fst7 every day 😭 glad i watched this !

@simone462 8 жыл бұрын

Maybe I didn't pay attention, didn't he train Phil Heath but did not mention it?

@blacklightning7570 6 жыл бұрын

Simone Walter yup

@yoyocuber2565 5 жыл бұрын

He trained him later on I though

@arslanhameed9346 6 жыл бұрын

i love fst -7❤

@HomeWorkouTTN 8 жыл бұрын

Good Job ;)

@JahidulIslam-dr6zq 6 жыл бұрын

3M Congratulations

@shoudie101 7 жыл бұрын

one of the best trainer in the sport.. Hany rambod

@sirajuddinalli5307 7 жыл бұрын

Is it suitable fir for persons starting their gym life 1yr ago

@shoudie101 7 жыл бұрын

I followed FST 7 and within 2 weeks I gained an insane 25 pounds of rock solid muscles! thanks Coach Hany!!

@indiantroller9443 6 жыл бұрын

Antonio Juanito Marquez r u kidding

@bendoubleu7516 Жыл бұрын

I gained double that in half the time

@gretapunberg7052 7 ай бұрын

I followed FST 7 and within 3 days I gained an awesome 26 pounds of rock hard lean tissue. Thanks Coach.

@EnriqueJasper 8 жыл бұрын

FST-7 For LEGS PLEASE!!

@georgexavier6361 6 жыл бұрын

prepare a videos of phase 2

@HaranRKumar16 8 жыл бұрын

has anyone done this routine at all? Thoughts on the program?

@SharpFitnessLook 8 жыл бұрын

I use it on chest & shoulders workouts,most people do 3 sets,so your doing 2weeks worth per session

@tushargym 6 жыл бұрын

When u r planning to launch a new program for this year

@gursatnz4669 6 жыл бұрын

Email ID on this app is required to sign in plz tell us sir

@iain6225 8 жыл бұрын

legs?? my legs are the lagging part of my body

@irabanchakraborty8898 4 жыл бұрын

Where can I find PDF for phase 2. The one on KZfaq is hoax

@jasonmoreorless 8 жыл бұрын

proper "supplements"

@mr.e4381 2 жыл бұрын

The "right types of ingredients that help with muscle expansion".

@kurkurehatake878 Жыл бұрын

@@mr.e4381 😏

@PerryLime 5 жыл бұрын

So how do you do the FST-7 sets?

@Simon-talks Жыл бұрын

every week

@oda1332 8 жыл бұрын

hello sir how u doing. can you please perform this workout on a bodybuilder? and make us a video for legs and calves. and explain to us how often u work each muscle per week ? that would be nice of you. thank you very much. your a great trainer of all times.

@zackdempsey1682 8 жыл бұрын

legs and calves✋😟

@sinisterdialogue 8 жыл бұрын

+zack dempsey obviously you didn't know you have to do legs and calfs or you'll look Fucking stupid. Big upper body small Lil legs & calfs. He is smart for wanting bigger legs

@zackdempsey1682 8 жыл бұрын

+Heather Dagenhart what i meant is that legs and calves are the same fucking thing dumbass

@oda1332 8 жыл бұрын

+Heather Dagenhart was it wrong to ask for a better leg and calves workout from the best out there? i got bice legs actually but i want to get it thicker .but this guy knows som techniques we can all learn from it

@oda1332 8 жыл бұрын

+zack dempsey i do 160 kilos legs 6 reps all the way leg press 8 to 6 very heavy but this guy shocks it with his techniques it would be good to see him do it .

@dnpdjfdlwmejshty7947 8 жыл бұрын

Is that for cutting program? bulking or both???

@user-pe1vx8nx5z Жыл бұрын

yes

@ArizonaMMJ 8 жыл бұрын

Broscience. Bro. Cool

@fernandoisaac1698 7 жыл бұрын

what about legs?

@shahidwarsi8195 5 жыл бұрын

Can FST7 be done without any supplements

@md12318 2 жыл бұрын

Agreed. I'm on a strict budget. Cant afford all those damn supplements. Wish I could.

@israelsanchez7021 7 жыл бұрын

Hay alguna forma de escuchar estos vídeos en Español?

@Mateo-et3wl 7 жыл бұрын

Israel Sánchez sí, contrata a un intérprete. dile que escuche el video y te grabe un doblaje.

@akhandpratapsingh6245 6 жыл бұрын

can i train all body parts with fst 7 training in one week

@jparks6544 5 жыл бұрын

fortitude training by Stevenson or the original Titan Training by Costa is MUCH, MUCH better way to do this

@nemosis100 5 жыл бұрын

Does anyone have a good split for the FST-7? I am currently doing the push/pull/off/leg/off split that gives me a good rest and I hit each muscle twice a week. This doesn't seem like a good idea with FST7 because you are exhausting your muscles in one day but I could be wrong.

@saintnick604 5 жыл бұрын

I just do upper body and arms, and on leg days I use my arms instead to get more arm workouts in.

@yoyocuber2565 5 жыл бұрын

Hey, so I’m a coach and here’s what you do Use the concept of FST-7 instead of the workout fst-7 IMO is genius, it’s great for people who really wanna pop and get a good pump, Hany is a legend. At the end of a push or pull or leg day you so ISO movements right? Do something like a super setter version of Spider curls + Hammer curls and then squeeze and lightly stretch while shaking them out and even lightly massaging them. Do this for 5-7 sets (depending on your weekly training volume). After this so intense cardio to target the area you worked out to max out blood flow at the end of the workout and then lastly I use a percussion massager for a few min to help loosen up the muscle and stretch

@yoyocuber2565 5 жыл бұрын

Do static stretches at the end of the workout, dynamic at the beginning btw, sorry should’ve clarified

@saintnick604 5 жыл бұрын

Is he saying "muscle belly"

@Binshees 5 жыл бұрын

Muscle billy Means the centre of the muscle or the origin of the muscle

@srcreation4438 6 жыл бұрын

Can begginer do fst 7 exercise?

@user-pe1vx8nx5z Жыл бұрын

@sajwani 8 жыл бұрын

جامد ولد الخالة

@xXkingXx1776 8 жыл бұрын

why no legs

@oseasgarcia149 7 жыл бұрын

Entrenamiento sarcoplasmatico, Toni gutierrez

@kevinvillalobos5066 8 жыл бұрын

Why does he need to wear a belt for every exercise?

@iulianbaciu8414 8 жыл бұрын

he explains in a video. To keep a smal waist...

@andykalin6526 5 жыл бұрын

To advertise Evogen in every shot

@user-qi2ck1bv8y 8 жыл бұрын

@DonovanMahoney 6 жыл бұрын

This video could've been done in 1.5 minutes... 5 mins of wasted words

@dsmlskmdshukri6741 7 жыл бұрын

I want fst7 pogram

@user-ty3id8xy1j 8 жыл бұрын

中国昆明无上健身到此一游！哈哈，很吊的杰米瑞！

@azzytimeofficial 8 жыл бұрын

high rep ..more flexing program for your everyday drug user..

@TheAmazingLucas 8 жыл бұрын

Technically, YOU didn't win anything. Technically.

@MrVincentTremblay 8 жыл бұрын

very true

@fausto412 8 жыл бұрын

Technically, he adds the qualifier "using my methods"...he is a trainer/coach...are you going to say Phil Jackson didn't win an NBA Championship because he didn't play Basketball?

@davidgorelik8541 6 жыл бұрын

The Amazing Lucas (

@maxpainmedia 5 жыл бұрын

You wish he trained you for your lil shows lol

@ismaelmartincliquennois856 8 ай бұрын

Wow, he has won nothing but now he has 23 olymipas

@orebbiL 8 жыл бұрын

Don't people train legs anymore? Fucking hell...

@KanekinFitness 8 жыл бұрын

Ignorant comment.

@scosy07 8 жыл бұрын

Yeah he does www.google.co.uk/search?q=jeremy+buendia+legs&client=ms-android-sonymobile&prmd=ivsn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjbhrjxgdHKAhVE1xoKHatID1oQ_AUIBygB&biw=360&bih=511#imgrc=Is1roo2eanGvgM%3A

@orebbiL 8 жыл бұрын

scosy07 I meant in the recommended training routine duh...