FST-7 Forum - Blogs http://www.fst-7.com/forums/blog.php Fascia Stretch Training and the seven refers to 7 sets performed as the final exercise of a target bodypart en Sun, 05 Feb 2012 09:39:57 GMT vBulletin 60 http://www.fst-7.com/forums/images/blackice/misc/rss.jpg FST-7 Forum - Blogs http://www.fst-7.com/forums/blog.php training det http://www.fst-7.com/forums/blog.php?b=432 Fri, 03 Feb 2012 22:19:06 GMT appetite through through the roof need a good leg fst7 training tomorrow. appetite through through the roof need a good leg fst7 training tomorrow. ]]> ayezer http://www.fst-7.com/forums/blog.php?b=432 Fst-7 dvd http://www.fst-7.com/forums/blog.php?b=431 Tue, 17 Jan 2012 00:54:45 GMT Alright folks this is the last week for free domestic shipping when you pre-order the new FST-7 DVD. Alright folks this is the last week for free domestic shipping when you pre-order the new FST-7 DVD. ]]> scottmowry http://www.fst-7.com/forums/blog.php?b=431 Get Jacked for 2012 http://www.fst-7.com/forums/blog.php?b=430 Mon, 16 Jan 2012 17:15:12 GMT Check out this months MD -feb page 176 ... Team MD and HANY RAMBOD deliver an 8 week program to get you jacked !!! Alot of helpful info in... Check out this months MD -feb page 176 ...

Team MD and HANY RAMBOD deliver an 8 week program to get you jacked !!!

Alot of helpful info in this article . ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=430 New fst-7 dvd http://www.fst-7.com/forums/blog.php?b=429 Wed, 28 Dec 2011 19:35:50 GMT Hey everyone. If you have nto seen the home page lately the new FST dvd FST-7 Refined is in pre order status here on the site. If you go into the... Hey everyone. If you have nto seen the home page lately the new FST dvd FST-7 Refined is in pre order status here on the site. If you go into the store you will see the link.

Scott ]]> scottmowry http://www.fst-7.com/forums/blog.php?b=429 All new users to fst-7 must read this first before posting!!! http://www.fst-7.com/forums/blog.php?b=427 Fri, 23 Dec 2011 14:01:22 GMT Welcome to FST-7.com. We are glad you have decided to become a member of this outstanding forum. We want you to post and participate as much as... Welcome to FST-7.com. We are glad you have decided to become a member of this outstanding forum. We want you to post and participate as much as possible. There are a few spots on the forum that we recommend you read first and post to first before you create a thread.

We also recommend that you read the articles under the FST-7 tab and also the stickied Beginner's workout thread in the training thread area. Also please read rambods 7 deadly sins thread.

Do not take this as an insult, but everyone is a beginner when they first begin this system so please follow this routine for the first 8-10 weeks and create a training journal thread and let us know how things are going. After this time period the older members can help you out with tweaking the routine. If you place a "hey what do you think of this routine" thread or post you will be told the same thing I just said and your thread will be DELETED. Do the sample stuff first. Go to the FST-7 How to begin thread and go to post 73 (page 8) and you will find the training split and workouts for beginners-advanced. Do the beginners workout first regardless of how long you have been lifting.

We are in the process of cleaning up threads that are useless and are duplicates of older threads. In the training news section please read the general training thread first. More then likely you will find what you are needing. Do not create all new threads. If you do have a question post in the general training thread.

If you see a piece of spam advertising please click on the report spam button on the left hand side under your profile so it will notify the mods. We try to stay on top of deleting the spam and reporting the abusers to their ISP's.

Two big rules to your postings. Please do not post questions about super supps. Your post will be deleted and you will be banned from the site. Also do not put down or insult any other member. You will be warned first time and then you will get banned. This is an upbeat forum and we are all positive towards one another. There is no bashing allowed of fst-7.com. ]]> scottmowry http://www.fst-7.com/forums/blog.php?b=427 HANY bio http://www.fst-7.com/forums/blog.php?b=420 Sun, 27 Nov 2011 07:07:01 GMT Many of you know him as "The Pro Creator" for his time tested consistency of turning athletes from amatuer ranks to the pro ranks. Most of you also know that he is one of the top trainers to highly successful pro bodybuilders and pro figure athletes.


He is also the founder of the FST-7 training system and author of The Pro Creator column in Muscular Development Magazine. What most do not know about him; however, is that Hany first started out in this sport as a natural competitor. His first show was at the age of 18 years old, right at the same time he graduated high school and was getting ready to enter college. At that time, he was also working as a personal trainer in a local gym in Northern California where he resided. He transferred colleges from Northern California to Santa Barbara where he finished up his college education as a pre-med student earning a degree in Biology with an emphasis in Neurophysiology from the University of California Santa Barbara.

Since he was now living a few hundred miles away, he stopped personal training but continued to do nutritionals and program tracking via e-mail and telephone for his former Northern California clients all throughout college. His client base grew at an astounding rate and the results his clients were attaining were outstanding with many happy customers. He decided that this was his calling and what he had the most amount of passion for and decided to pursue this as his career instead of his original plan to attend medical school. He continued to build an extensive and impressive repertoire creating training and nutrition programs for a wide range of professional and amateur athletes and even average joes. The list of clients includes NFL players, professional wrestlers, bodybuilders, models, figure competitors, Olympic track & field athletes, etc. His knowledge of the body allows him the flexibility and ability to work with all body types and ages and manipulate each physique to be the best and most desirable for each corresponding sport.

The results speak for themselves, the pictures don’t lie. ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=420 Another PRO CREATION http://www.fst-7.com/forums/blog.php?b=411 Tue, 22 Nov 2011 20:52:47 GMT Congratulations goes out to HANY and his 2011 OVERALL NATIONAL CHAMPION - TODD JEWELL . Image:... Congratulations goes out to HANY and his 2011 OVERALL NATIONAL CHAMPION - TODD JEWELL .

]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=411 2012 - transformation http://www.fst-7.com/forums/blog.php?b=410 Tue, 22 Nov 2011 20:48:49 GMT There is a good chance that the next transformation will begin after the new year , if your interested - keep checking here . Ill post the info as it... There is a good chance that the next transformation will begin after the new year , if your interested - keep checking here . Ill post the info as it becomes available to me from HANY and FARINAZ .

If your new to the site , please read thru all the other threads and look at the amazing pictures of the contestants that entered and won .

This is the chance of a lifetime !!!! To be trained by the BEST TRAINER / GURU in the business - HANY " THE PRO CREATOR " RAMBOD ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=410 FST-7 Everything you need to know ! http://www.fst-7.com/forums/blog.php?b=404 Thu, 27 Oct 2011 23:58:03 GMT 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. ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=404 FST-7 BASICS - by HANY http://www.fst-7.com/forums/blog.php?b=403 Thu, 27 Oct 2011 23:56:33 GMT Image: http://www.fst-7.com/forums/images/icons/icon1.gif *FST-7 BASICS by HANY* *How many exercises should be done when training in FST-7 style... FST-7 BASICS by HANY
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. ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=403 What led HANY to developing FST-7 http://www.fst-7.com/forums/blog.php?b=402 Thu, 27 Oct 2011 23:55:23 GMT Image: http://www.fst-7.com/forums/images/icons/icon1.gif *What led you to developing the FST-7 system?* It is actually what I used to use back... What led you to developing the FST-7 system?
It is actually what I used to use back when I competed in the '90s. And what I did was to refine it as my pro athletes that I trained began to use it.
A lot of my clients would come out and train with me in California - a lot of them live in Colorado, New York and Florida to name a few places - and I would watch them train and observe how this approach worked for them.
And I would write up their training program only to realize that some of them would use either real sloppy form and not go through the full range of motion because they were using too much weight, or they were going too light and expecting muscle gains with insufficient stimulus from their exercises, or a combination of both depending on what body parts they were working.
So I became more hands-on with their training and created more of a curriculum around the program so that they would implement the program and I wouldn't have to think, well the guy has been working out for ten or 15 years, I'm going to assume they know what I'm talking about when I say, "I'm going to bring up your back and here are the exercises I want you to use to do that."
Before I used to assume that this person would know how to do it because they had been doing it for so long. But that's no longer the case. Now I don't assume anything. I start someone's program from the ground up, from the minute I start working with them; I look at what they have been doing, I look at what their main strengths are on the basic movements, and I start to create the program around body parts.
And the other thing is, if that person has real strong body parts, for example someone who has great arms such as Phil Heath, I won't put a ton of arm training in there because that is already a great strength, but there might be more back or chest work, or shoulders to build width, we will implement more of those exercises, versus something that works those body parts that already grow like crazy. ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=402 All new users read either this blog or the new user thread http://www.fst-7.com/forums/blog.php?b=400 Wed, 19 Oct 2011 15:05:41 GMT Welcome to FST-7.com. We are glad you have decided to become a member of this outstanding forum. We want you to post and participate as much as... Welcome to FST-7.com. We are glad you have decided to become a member of this outstanding forum. We want you to post and participate as much as possible. There are a few spots on the forum that we recommend you read first and post to first before you create a thread.

We also recommend that you read the articles under the FST-7 tab and also the stickied Beginner's workout thread in the training thread area. Also please read rambods 7 deadly sins thread.

Do not take this as an insult, but everyone is a beginner when they first begin this system so please follow this routine for the first 8-10 weeks and create a training journal thread and let us know how things are going. After this time period the older members can help you out with tweaking the routine. If you place a "hey what do you think of this routine" thread you will be told the same thing I just said and your thread will be DELETED. Do the sample stuff first. Go to the FST-7 How to begin thread and go to post 73 (page 8) and you will find the training split and workouts for beginners-advanced. Do the beginners workout first regardless of how long you have been lifting.

We are in the process of cleaning up threads that are useless and are duplicates of older threads. In the training news section please read the general training thread first. More then likely you will find what you are needing. Do not create all new threads. If you do have a question post in the general training thread.

If you see a piece of spam advertising please click on the report spam button on the left hand side under your profile so it will notify the mods. We try to stay on top of deleting the spam and reporting the abusers to their ISP's.

Two big rules to your postings. Please do not post questions about super supps. Your post will be deleted and you will be banned from the site. Also do not put down or insult any other member. You will be warned first time and then you will get banned. This is an upbeat forum and we are all positive towards one another. There is no bashing allowed of fst-7.com.

Also please create a training journal in the journal section. DO NOT create blog posts because they will be deleted. The blogs are for the Admins and Hany to post news for everyone on the site to read.

The older members of the forum, the mods and admins all have been in the system for a very long time and work very hard to answer your questions for you. If you need to speak to one of us personally please PM us. If you wish to ask Hany a question go to his Q&A thread and post it there and it will be answered as his schedule allows.

Thanks for coming to the site and please become an active member of this wonderful forum . ]]> scottmowry http://www.fst-7.com/forums/blog.php?b=400 Phil wins the olympia!!! http://www.fst-7.com/forums/blog.php?b=394 Sun, 18 Sep 2011 05:33:53 GMT In stellar fashion, FST-7's #2 became number one unseating the former champ Jay Cutler. It must also be said that in defeat Jay showed the true champion that he is as well. Congratulations to both of you and Hany. What an amazing contest!







]]> MuscleAddict83 http://www.fst-7.com/forums/blog.php?b=394 RIP Art Atwood http://www.fst-7.com/forums/blog.php?b=393 Wed, 14 Sep 2011 21:49:39 GMT * *IFBB Pro Art Atwood Dies at Age 37* By MuscleMag Staff | Monday, September 12, 2011 | Comments: 1 IFBB Pro Art Atwood died...

  • IFBB Pro Art Atwood Dies at Age 37

    By MuscleMag Staff | Monday, September 12, 2011 | Comments: 1

    IFBB Pro Art Atwood died yesterday while at a pool party at the age of 37.
    According to others at the scene, Art jumped or fell into the pool and was beyond resuscitation by the time he was pulled out. The cause of death remains undetermined, and we can't know if alcohol or drugs were involved until after the autopsy.
    Atwood, who was arrested in 2008 due to connections with Operation Raw Deal, had recently built a name for himself as founder of Professional Supplements. He also served as prep coach to IFBB pros Steve Kuclo and Jason Huh.
    Our thoughts and prayers go out to Atwood's loved ones during this difficult time.


    Art Atwood - 2005 Arnold Classic by Tech9

]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=393 Rip - luke wood http://www.fst-7.com/forums/blog.php?b=392 Fri, 09 Sep 2011 20:47:51 GMT *IFFBB Pro Luke Wood dies after kidney transplant * THE bodybuilding community is mourning the loss of another of its muscled champions - six-time... IFFBB Pro Luke Wood dies after kidney transplant
THE bodybuilding community is mourning the loss of another of its muscled champions - six-time Australian Bodybuilding Champion Luke Wood.

Wood died during surgery at Westmead Hospital on Wednesday, just weeks before his marriage and only weeks after the death of amateur cult hero Aziz Sergeyevich Shavershian.

Wood, 35, is believed to have suffered complications after his body rejected a kidney transplant.

Wood, from Picnic Point, was one of very few Australian bodybuilders to have competed at the prestigious Arnold Classic, considered the most lucrative competition in bodybuilding in the world and named in honour of Arnold Schwarzenegger. He retired in 2009 when his kidneys began to fail.

"He will go down as one of Australia's greatest ever bodybuilders and a humble and genuinely nice person," one online tribute said yesterday.

His good friend Phil Primmer said: "It is with every ounce of sadness that I say goodbye to my brother, my mate and my biggest inspiration in bodybuilding."

]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=392