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 Sat, 19 May 2012 09:35:48 GMT vBulletin 60 http://www.hanyrambod.com/forums/images/blackice/misc/rss.jpg FST-7 Forum - Blogs http://www.fst-7.com/forums/blog.php All new users please read http://www.fst-7.com/forums/blog.php?b=789 Wed, 16 May 2012 21:47:50 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 all love the FST dvd's, but do not ask where you can find Phil or Jay's workouts. Those are specifically created for them by Hany. DO THE BEGINNER WORKOUT!!!
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 or post. 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=789 FST-7 in short http://www.fst-7.com/forums/blog.php?b=785 Sat, 12 May 2012 17:12:44 GMT *FST-7 Training Principle.* It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of... FST-7 Training Principle.



It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible. The example in the Pro Creator article in April 2008 issue is a workout for the biceps.

Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12(30-45 seconds between sets while sipping water-more on this next month)*

Smaller muscles like Biceps, Triceps and Calves can and should be trained twice a week,while bigger muscles should be trained only once a week.Here is an example of a split:

1-Bi's,Tri's,and Calves
2-Legs
3-off
4-Chest and Tri's
5-Back and Calves
6-Shoulders and Bi's
7-off
* This is the FST-7 exercise. Keeping rest intervals between 30-45 seconds and making sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.
You should refrain from using compound lifts as your "seven set," because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this "seven set". Perform your "seven set" at the end of the workout for that muscle group.**

The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in acheiving muscle growth because the mucsle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.
** Restricting the "seven sets" as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including "front-loading the seven sets", that will be discussed in the forums and blogs to allow creativity in workouts and to shock and further stretch the fascia and enhance muscle growth. ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=785 Quick tips by Hany http://www.fst-7.com/forums/blog.php?b=784 Thu, 10 May 2012 19:30:50 GMT Give it a try ;)

http://www.youtube.com/watch?v=zsyFQOCOgio

http://www.youtube.com/watch?v=xZGEO...feature=relmfu


http://www.youtube.com/watch?v=LLtn5...feature=relmfu ]]> DocGabri http://www.fst-7.com/forums/blog.php?b=784 <![CDATA[Italian FST-7's ambassade did it again!!!]]> http://www.fst-7.com/forums/blog.php?b=449 Wed, 18 Apr 2012 17:33:01 GMT Yes guys, in the last edition of the Arnold Classic, WE DID IT AGAIN! :)
I'm really proud and honored to be in the corner of this real champion in the gym as out of the gym.....
Alessandro Galli wons the overall body building classic with his tremendous quality, hardness, details that always shows onstage and for his great X-frame.....It was a long and hard fight against the weight (till close to the day of the contest he was out from the 83.5 kilos we must have to be)....but at the end the sacrifices paid off....:D
We trained all the prep with FST7 system with all the variations of the advaced version to mantain fullness in some specific targets as shoulders, outer quads and back and to improve overall details, hammering with tons of volume sets. Diet was the very hardest part....from carb cycling, he switched to a very low carb diet.....untill the end that was something like a cheto diet....damn weight!!!
I want to thank Hany for his compliments and to make me part of this FST7' family!
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]]> DocGabri http://www.fst-7.com/forums/blog.php?b=449 Rambods 7 deadly sins - back by request http://www.fst-7.com/forums/blog.php?b=445 Sat, 31 Mar 2012 17:09:46 GMT Rambod's 7 deadly sins - a must read for all new members to fst-7.

Posted 02-26-2010 at 04:22 PM by BIGJ72
Rambods 7 deadly sins !
DONT LET YOUR GAINS GO DOWN THE DRAIN BY COMMITTING THESE MISTAKES .

1- NOT TRAINING HEAVY ENOUGH .
A common misconception is that 7s are just light pump sets .Not true !!! Youre lifting the same weight that you would use on your second to last set , the heaviest one. If your target is 10 reps 9 and 10 should be brutally hard .

2- NOT EATING ENOUGH .
You need enough food to not only complete the workout ,but also to fuel growth post workout .Generally ,thats about1 1/2 -2 grams of protein ,2-3 grams of carbs and 1/2 -1 gram of fat perpound of LEAN BODY MASS PER DAY .

3 -NOT SLEEPING ENOUGH .
The hard work in the gym is the catalyst for muscle growth , but all of that is wasted without proper recuperation . 8 hours of solid sleep per night is a good starting point.

4- NOT DRINKING ENOUGH WATER .
Muscles are composed primarily of water and its especially important when trying to increase blood volume .Drink plenty of water before the workout and sip about 2 ounces in between the 7 s .

5 - SLOPPY FORM .
Using momentum, whether its swinging or bouncing the weight , is to be avoided at all costs .Not only are you robbing your muscles your working harder , youre inviting injury.
PERFORM SMOOTH , CONTROLLED REPS - ALWAYS !

6- NOT USING FULL RANGE OF MOTION .
Complete development comes from a full range of motion on every rep.Half reps or partials should only be used as a technique to extend a set beyond failure .

7- OVERTRAINING .
If youre not seeing results , chances are that youre not recovering from the workload.Reevalute numbers 2 and 3 above . ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=445 All New Users READ this First http://www.fst-7.com/forums/blog.php?b=439 Mon, 05 Mar 2012 15:52:54 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 all love the FST dvd's, but do not ask where you can find Phil or Jay's workouts. Those are specifically created for them by Hany. DO THE BEGINNER WORKOUT!!!

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 or post. 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=439 Huge start for team fst-7 http://www.fst-7.com/forums/blog.php?b=438 Sun, 19 Feb 2012 20:55:17 GMT Big congratulations goes out to HANY RAMBOD and his client LIONEL BEYEKE - Lionel won the first pro show of 2012 THE FLEX PRO last night .. TEAM... Big congratulations goes out to HANY RAMBOD and his client LIONEL BEYEKE - Lionel won the first pro show of 2012 THE FLEX PRO last night ..

TEAM FST-7 - off and running

]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=438 Online video player link to REFINED and DEFINED http://www.fst-7.com/forums/blog.php?b=436 Sat, 11 Feb 2012 23:59:07 GMT Link below for online FST-7 defined and refined http://www.fst-7.com/store/online-videos.html Link below for online FST-7 defined and refined



http://www.fst-7.com/store/online-videos.html ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=436 2012 -Transformation http://www.fst-7.com/forums/blog.php?b=435 Sat, 11 Feb 2012 15:07:20 GMT The start date has been announced by HANY - APRIL 1 ST ... More details will follow as they become available to me ... BEST OF LUCK !!! The start date has been announced by HANY - APRIL 1 ST ...

More details will follow as they become available to me ...

BEST OF LUCK !!! ]]> BIGJ72 http://www.fst-7.com/forums/blog.php?b=435 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