FST 7: Best Bodybuilding Workouts
So I’m trying a little bodybuilding.
My training partner is a heavy weight competitive bodybuilder, goes by the name of Bjössi. Here’s a picture of him:
We use one of the probably best bodybuilding workouts, it’s called FST 7. But more on that in a little bit…
I wanted to see what I can learn and take away from this bodybuilding thing, for my work with athletes and for my own physique goals.
Since I’m a natural and since I’m obsessed with cutting to an extreme level of insanely ripped leanness, preserving muscle mass (and maybe growing it a little, too) is somewhat of a concern.
In addition, unless you are a competitive athlete at the top level, it doesn’t make too much sense to train like one. I did it for years and that’s OK, but you don’t wanna do this indefinitely. The idea was that you gotta walk the walk, and that’s fine.
But brother: unless you’re going for the Olympics or the Nationals or European Championship or something, there’s no need for that kind of thing. Point is in the long run you want to concentrate not so much on performance, but on staying healthy.
So: look good, be strong, stay healthy. And that’s where what I call “Arnie Pumping” comes in.
I like to compare athletic training with a Formula 1 Race: even with the best mechanics (coaches), you’ll still have a MUCH higher wear and tear on that Formula 1 car than when driving a, say, pretty cool Chevy Camaro, cruising around town! (An everyday, fit and lean and good looking body, or “bodybuilding-style training”)
So:
Athletic Training and Competing = Formula 1 Racing
Bodybuilding, pumping, etc. = Camaro. Makes sense.
So but what the flip is FST 7 and how does it work?
The FST 7 workout routine was developed by a guy called Hany Rambod, aka “The Pro Creator”
And it’s true, some of the best Pro Bodybuilders are actually using it. From my own experience I can tell you that it works very well: you get right sore and it definitely makes muscles grow!
I will give you a short outline or summary of what this FST 7 training looks like, and then there’s a link at the bottom to Hany’s website, if you wanna find out more.
Very basically, it’s high volume training with very short rest intervals, which you use for both flexing and then stretching the muscle. Isolation and machine exercises work best here.
Now before I give you an example, I want to stress one thing: this is a very good program for those that want to grow muscle size, like fitness trainees or bodybuilders. It is NOT something I’d recommend for athletes!
So what you do is you use an iso-exercise like for instance Spider Curls for biceps, 6-10 reps, then flex the biceps as hard as possible for 10-20 seconds, immediately followed by a stretch on either side, then it’s right into the next set. Like that you get between 30 and 60 seconds rest between sets…just enough.
OK tell you what, let’s hear what Hany Rambod has to say on it, as he should know best:
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)
You can find out more about him and his unique system here: http://www.fst-7.com/
Flexin’ them Quads…
I personally felt the effects of the FST 7 system and must say it’s a good stuff, if muscle size is all you’re concerned with, iow if athletic performance is not so much of an issue.
Mark
Source: http://www.fst-7.com/
6 Comments
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Cool brother!
Look forward to giving this a whirl soon!
Mark doing the Bodybuilding. Good for you I say!
I think its important to keep challenging the body with new stimulus.
Many in your position would not be so open minded. But then again, there is only one Mark.
Thanks for sharing man, have not tried this exact method. You never know till ya try!
Dig the car analogy, clever and well put!
Best,
Sõl
facebook.com/leanfitandstrong
LOL!
Hey if you keep stroking my ego like this, people will accuse me of writing my own comments, under the “Sõl Pseudonym”, Heeheeheee…
Thanks Brother, much appreciated!
Man the pump you get from stretching.. it’s amazing. Looking forward trying this Mark! Of course you can’t forget sipping water between sets hehe
Heya Elias! Yeah you bet: this one really works, you’ll get right sore, you’ll see!
Good Luck Bro, talk soon!
Mark
Mark,
Dude, you threw in a bonus in there, the Spider curls. I don’t see that often and much less mention in articles.
Good stuff.
-Sam
Heya Sam, yeah they’re a great exercise in their own right for sure! Shoulder flexion and elbow flexion, ascending strength curve, overload in the contracted position…awesome stuff!
Mark