FST-7 Massive And Ripped Necessities: Higher Physique


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Hany “The Professional Creator” Rambod, legendary bodybuilding coach and mastermind of Olympia-caliber physiques, is thought greatest for 3 letters: FST. They stand for “fascial stretch coaching,” a lifting protocol which includes facial stretching into your exercises to extend blood movement, supplying you with a Three-D look with rounder, fuller muscle bellies.

In Part 1 of Rambod’s FST-7: Massive and Ripped program, he makes use of FST-7 units on the finish of the exercise to extend blood movement and maximize muscle progress elements. For Part 2, you may preload your muscle groups through the use of FST-7 firstly of the exercise to reinforce your intra-workout pump. Intermediate lifters can get all they’ll deal with from simply Four-5 FST-style units. Superior lifters can chase all seven.

Machines, free weights, barbells, and body weight are interchangeable when using these coaching ideas, so take the ideas you study from every muscle group and apply them to no matter section of coaching you’re presently in to get large and ripped!

You may discover one in every of these exercises on every week of this system, however bookmark this web page to observe Rambod’s movies with four-time Physique Olympia champion Jeremy Buendia, or to assessment his greatest ideas for every physique half.


Watch the video: 10:38

  • Search for supersets that stability completely different grips or arm positions. Within the video, Hany has Jeremy alternate excessive cable curls with barbell spider curls.
  • Do not elevate too heavy! The largest mistake Rambod sees within the gymnasium is curling so heavy the shoulders do the work, not the biceps.
  • Construct higher peaks by supinating your wrists, turning your pinkies towards your self. This movement offers you a greater contraction through the train and builds a greater biceps peak.
  • Pause on the high of the contraction for 1-2 seconds, particularly on the previous couple of reps. This will increase muscle soreness to encourage better progress.
  • After hitting failure, add Four-5 partial reps on the finish of the set to pump much more blood into the muscle bellies.
  • Use ladders on the spider curl. Take the load to the low, mid, and excessive level on each rep. Ladders fatigue the biceps in each vary of movement—and the partial reps pump extra blood into the muscle groups.
  • Pose in between supersets for 5-10 seconds. Really helpful poses embody entrance double biceps and again double biceps. Do not forget to supinate your wrists for higher peaks!


Watch the video: 06:40

  • When creating supersets, use completely different motions or grips. Hany’s alternative is diamond push-ups paired with overhead rope extensions.
  • Ensure that your palms are shut on the diamond push-up to assist put as a lot stress as doable on the triceps.
  • Use partials on the finish of the overhead extension set. Throw in Three-5 additional partials to pump extra blood into the muscle groups on the finish for max stress and progress.
  • Flip your pinkies out on triceps overhead extensions to work the outer head of your triceps. When you go to full failure together with your pinkies out, do partial reps by going midway by way of the rep with out turning your pinkies out and holding your wrists straight to completely exhaust the muscle.
  • As a substitute of flexing, starve the muscle groups of blood in between supersets by resting your arms overhead away out of your coronary heart. While you convey your arms again down, you may quickly reintroduce blood and enhance progress elements.
  • Flex your triceps after the ultimate set to flood the muscle groups with blood. Flex one arm at a time, then each collectively.


Watch the video: 09:21

  • Pair urgent actions with fly actions. Hany’s alternative with Jeremy is chest flyes with body weight dips.
  • Decelerate and management the detrimental. Do not go too quick, and do not swing the load. “Probably the most tough factor in these actions is to not use momentum,” says Rambod. That is particularly vital throughout dips.
  • Watch your posture. Hold your chest and your chin up. “While you wish to concentrate on triceps, you drop your chest down,” says Rambod. “As a result of we’re making an attempt to concentrate on the decrease pec, you may wish to maintain your chest barely increased.”
  • As with biceps, use top ladders. By bringing your arms collectively at completely different elevations, beginning low at knee top and ending at eye stage, ladder units goal each a part of the chest. That is the place a coaching companion is a no brainer.
  • Open palms throughout flyes to get a greater contraction, which ends up in extra muscle soreness and higher progress.
  • Flex in between units, utilizing aspect chest pose and crab most muscular. Maintain for 5-10 seconds to extend blood movement and get a extra Three-D pump.


Watch the video: 10:55

  • When performing supersets, pair completely different kinds of entrance raises or presses. Hany’s alternative with Jeremy is lateral raises paired with cable entrance raises.
  • On lateral raises, don’t go increased than shoulder top. Elevating your arms above that stage primarily prompts the traps. Minimizing lure activation helps to completely interact the delts.
  • Use isolateral static holds. Maintain one weight at shoulder top whereas performing a set of reps with the opposite aspect. Begin at 5 reps on all sides, then Four, Three, 2, 1. “If you happen to fatigue shortly, it is OK to drop down extra shortly,” says Rambod, “you may need to do 5, Three, 1.” Begin with a lighter weight if essential to maintain your type as strict as doable.
  • Keep straight—however not absolutely locked out—arms, and pause to squeeze on the high. Don’t use momentum! “Slightly little bit of physique English is OK,” says Rambod, “however for those who actually begin to swing, you may enhance your possibilities of harm.”
  • Use a rope on entrance raises to get full vary of movement. To keep away from stopping on the thighs, arch your again and tilt ahead, holding your core tight.
  • As soon as once more, make use of ladders. Have your coaching companion direct you to hit their palms at varied ranges, akin to waist, chest, or eye stage.
  • Pose between workouts for extra time underneath stress. This will increase blood movement and time underneath stress for rounder, fuller delts. Really helpful poses are crab most muscular, palms on hip most muscular, and aspect chest.


Watch the video: 09:07

  • When creating supersets, pair horizontal rowing strikes with vertical pulls. Hany’s alternative with Jeremy is low cable rows paired with straight-arm rope pull-downs.
  • Know your hand place. To concentrate on decrease lats, use a reverse grip—pulling together with your ring finger and pinky all the best way again to your waist. For the higher again, flip your palms and pull together with your index finger.
  • Hold your arms out of the motion. While you pull together with your arms, you are inclined to not contract any portion of the lat. Deal with the muscle you want to work, and squeeze the scapula collectively to create additional flexion and extra element within the mid again.
  • To create extra depth, maintain the peak-contraction place for 1-2 seconds on the final 2-Three reps of the set.
  • When you hit failure, partials work nice with each strikes.
  • Management the detrimental. Letting the load snap again with out controlling the momentum will increase the probability of harm and lets your arms do the work as a substitute of your lats.
  • Flex between supersets for 5-10 seconds, pulling the lats out vast to extend blood movement. Practising the front-lat unfold and rear-lat unfold assist put together you to naturally convey out you lats on stage.


Watch the video: 07:20

  • Supersets aren’t mandatory with traps. Simply get on a machine or seize a pair of dumbbells and go to city.
  • If you happen to’re making an attempt to construct your decrease traps, tilt barely ahead. Decrease traps provide you with extra depth proper above the rhomboid to convey out these again particulars in Three-D.
  • Don’t roll your shoulders ahead, as this places extra pressure in your rotator cuff and your AC joint. Go straight up and straight down, squeezing for as much as 5 seconds on the high on the previous couple of reps.
  • Traps can develop with each weight and repetition, so there is not any have to overload this muscle group. Attempt to not go too heavy—Rambod recommends holding it within the 10-15 rep vary. Quite than including weight, enhance depth by pausing 1-2 seconds on the high on the final Three reps.
  • In your closing set, full 5 partial reps on the finish to pump each little bit of blood into the muscle groups earlier than the ultimate flex.
  • To pose the traps, hit the crab most muscular. This pose flexes the higher traps because it stretches the decrease traps. Holding it for 5-10 seconds will increase the already large pump in your traps.

Main | Phase 1 Overview | Phase 2 Overview | Higher-Physique Necessities
Lower-Body Essentials | Get Started




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