Rambod FST-7 Training Program.
Type: Hany Rambod FST 7 Training Program (Fascia Stretch Training 7 sets) Program
Number of training days per week: 5
Goal: increase muscle mass (main goal) and muscle detail (secondary)
Duration: 6 weeks
* With every last exercise of a muscle group do you go do an FST-7 set. This means that you choose a weight, with which you can do 7 sets with 30-45 seconds rest between the 7 sets. Increasing the weight per set / sets is allowed and possible. But make sure you don't fall below your starting weight. The goal is to pump as much blood into the muscle as possible. The FST-7 set will keep you between 8 and 15 repetitions.
* Optimal with this program is to ensure that you drink enough water and properly tighten / stretch the particular muscle in the FST-7 sets. At each break you alternate what you do, for example:
FST-7 set 1; few sips of water; FST-7 set 2; tighten muscle; FST-7 set 3; stretch muscle; repeat.
* The number of work sets is indicated, with the FST-7 program you work in a pyramid way of training. Example:
Kit 1: 50kg x 15 repetitions
Set 2: 70kg x 10 reps
Set 3: 90kg x 8 reps
Set 4 110kg x 8 reps
You ALWAYS make sure that you do your toughest set on your last set. So a weight that you can 'move' with difficulty. The number of repetitions is indicated per exercise. So if it says: Squats 4 sets - 8-15 reps, this means that in those 4 sets you will ALWAYS be between 8 and 15 reps.
* Write down after each workout what the results were, so how many reps you did and how many pounds you lifted. Your goal is to improve these results in the next workout! If you can do this you will know that you are on the right track and have gained muscle mass and / or strength with the Rambod FST 7 training program.
- Split:
Monday: Quads
Tuesday: Chest & Triceps
Wednesday: Back & Biceps
Thursday: Free
Friday: Hamstrings & Calves
Saturday: Shoulders & Traps
Sunday: Free
DOWNLOAD THE FULL SCHEDULE HERE.PDF
