Fst 7 do hany rambod biography

The Hany Rambod Workout Plan: A Deep Dive into FST-7 and Beyond

Hany Rambod, a renowned fitness coach known for his work with top-tier bodybuilders like Phil Heath and Dorian Yates, has revolutionized training methodologies with his signature program, FST-7 (Fascia Stretch Training 7). This isn't just another bodybuilding workout; it's a meticulously designed system focusing on maximizing muscle growth through specific techniques and strategic manipulation of training volume and intensity. This article will delve into the intricacies of the Hany Rambod workout plan, examining its core principles, variations, and the considerations for those looking to implement it.

Understanding FST-7: The Core Principles

FST-7's core philosophy rests on the concept of "fascia stretch training." The fascia, a connective tissue surrounding muscles, plays a crucial role in muscle growth and recovery. Rambod believes that by strategically stretching the fascia during the final phase of a workout, one can increase muscle cell swelling and trigger significant hypertrophy. This isn't about extreme stretching; instead, it involves controlled movements within a specific rep range and tempo, designed to maximize the "pump" and stimulate growth.

The FST-7 protocol itself involves performing seven sets of a given exercise with minimal rest between sets. The weight is usually light to moderate, focusing on maintaining constant tension and achieving a substantial pump. This high-volume, high-intensity approach, performed at the end of a workout, is designed to saturate the target muscle with blood, nutrients, and growth hormones, leading to enhanced muscle protein synthesis.

A Typical FST-7 Workout Structure

A Hany Rambod FST-7 workout typically follows a specific structure:

1. Warm-up: This involves light cardio and dynamic stretching to prepare the body for the workout.

2. Main Lifts: This phase comprises 3-4 sets of heavier compou

Hany Rambod was born in Kuwait in 1975 and moved to the United States when he was just one year old. Growing up in San Jose, California, he began to get interested in bodybuilding in his teens – a hobby he continued through college. He graduated from the University of California, Santa Barbara (UCSB) with a bachelor’s degree in biology, focusing on Neurophysiology. He wouldn’t become a Mr. Olympia himself, but he would be responsible for getting more people to Olympia titles than perhaps any other trainer or coach.

Nicknames

The Pro Creator

One of his nicknames – the Pro Creator – was given to him due to his significant contributions as a strength and conditioning coach and nutritionist in professional bodybuilding. He has worked with several high-profile bodybuilders, athletes, and celebrities, helping them to maximize gains and reduce recovery times. His clients hold multiple titles and many other accomplishments that leave no doubt as to the skill and efficacy of Rambod’s assistance.

Rambod coached Jeremy Buendia to multiple Mr. Olympia Physique titles. Buendia is well-known for dominating the Men’s Physique category at the Olympia competition. Perhaps one of Rambod’s most famous clients, Phil Heath, was coached to seven Mr. Olympia titles under Rambod’s guidance. Heath is one of the most celebrated bodybuilders in the history of the sport. In various interviews and social media posts, Heath has expressed gratitude towards Rambod, highlighting how Rambod’s expertise helped him achieve peak physical condition and secure his Olympia titles.

Although more closely associated with another coach for much of his career, Rambod also has worked with Jay Cutler, a four-time Mr. Olympia winner. Cutler is known for his incredible mass and symmetry. Rambod worked with “The Persian Wolf,” Hadi Choopan, too, who has made significant impacts in the IFBB Pro League, competing fiercely in the Mr. Olympia competitions.

A top competitor

FST-7 is a training principle created by Hany Rambod, the Pro Creator. He has been using this training principle for many years exclusively with his clients to create physiques that win.

FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried.

FST-7 encompasses several factors both inside and outside the gym.

Is fascia limiting your muscle growth?

There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ‘bubbly’ look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used to.

FST-7 Training DVD feat Hany Rambod & Jay Cutler

Jay Cutler and Nasser El-Sonbatty are two men that clearly have thicker fascia.

This didn’t prevent them from building substantial muscle mass, obviously, but neither man ever had that round ‘Marvel ComicsR