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• #34798 macikos addikt

  2012-07-23 15:48:01 #34798

  Összes hozzászólása itt Válaszok az összes hozzászólására itt Válaszok erre a hozzászólásra

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  FST7 Training – The Rules

  For FST-7 Training to be effective within your current routine you should follow the basic rules and principles of this program. These are all explained below.

  Stretch. FST-7 requires you to stretch before your workout, during your normal sets, and after your workout to help trigger greater potential for muscle growth. Notice I said stretch during your normal sets. These are not your FST-7 sets that you will be performing at the end of your workout. You only need to stretch during your normal sets.

  Perform main heavy compound exercises first in your routine. Your main big heavy compound lifts should be performed first in your routine, ideally with less volume. E.g. 3 working sets of 8-10 reps. Isolation exercises should then follow your main compound lift before performing your FST-7 isolation exercise at the very end of your workout.

  Perform 7 sets of 8-12 reps on your FST-7 exercise (final exercise). As mentioned earlier, drop the weight a little to give yourself the opportunity of performing all 7 sets within the 8-12 rep range. If you fall short of the rep range before the 7th set of your FST exercise drop the weight down slightly to get back into the 8-12 rep range for your next set.

  It may take a week or two to find a comfortable but challenging weight to perform your 7 sets of 8-12 reps. If you misjudge it slightly in the first week or two of training simply drop down the weight for your remaining sets in order to hit the required rep range of 8-12.

  30-45 seconds rest between sets. During your FST-7 sets you should only be taking 30-45 seconds of rest between your sets. The small rest periods are designed to pump and keep as much blood in the muscle as possible. Do not take long rest periods between sets like you would for your earlier compound exercises. 30-45 seconds of rest between sets only.

  Flex between sets. Hany Rambod recommends you flex between sets when using FST-7. The idea behind flexing between sets is to further increase the amount of pressure on the fascia so that it can continue to reach its maximum state of expansion by the end of your 7 sets. Of course flexing in the mirror can seem vain and stupid to some people let alone embarrassing, but if it doesn’t bother you then do it.

  If it does I’m sure you will not miss out on too much should you wish to ignore this rule. If you do flex try holding the flex position for 10 seconds at a time or more if its not too uncomfortable. Remember rest intervals are only small (30-45 seconds) so you wont be flexing for too long between sets anyway.

  Drink water between your sets. As simple as this sounds, Hany Rambod explains this as a critical part of the FST-7 program. Sip on water between every set especially your FST-7 sets. To add more volume to the muscle we need water.

  According to Hany Rambod water makes up the majority of your blood volume and therefore more volume in the muscle requires more water. Water also aids in the absorption of muscle building vitamins, minerals, amino acids and oxygen to the muscle.

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