Ever needed to be coached by one of many biggest coaches to ever stroll the earth? Yeah, me too. Though, doing 7 units with excessive stretching isn’t precisely what I name a enjoyable time…
For Hany Rambod, a famend bodybuilding coach, that is supposedly the right technique to prepare. However is it actually, although?
In regards to the Creator – Hany Rambod
If you happen to observe bodybuilding, you in all probability know who Hany is. If you happen to don’t, I’ll forgive you and introduce him accordingly.
Hany is just the most effective bodybuilding coaches on the planet – interval. However what makes him the most effective?
Effectively, his nickname “the Professional creator” ought to already offer you an concept of what’s up. Hany is an expert bodybuilding coach that has helped a number of athletes towards the peaks of their careers – and a complete of 10 Olympia titles.
Hany might be extra well-known for teaching three explicit opponents, specifically Jay Cutler, Phil Heath, and Jeremy Buendia – some fairly huge names. Plus, he coached most of his athletes along with his personal designed coaching plans.
He has the power to do that as a result of he graduated with a level in Biology with an emphasis in Neurophysiology. Hany additionally competed for a number of years himself, and this provides him the perfect mixture of stroll the stroll and speak the speak.
Hany is most well-known for his FST-7 (Fascia Stretch Coaching) type that he designed himself.
Hany Rambod’s FST-7 Massive and Ripped Program Overview
Because the identify suggests, the overarching objective of the FST-7 Big and Ripped Program is that can assist you construct measurement and shred on the similar time – a tall order should you ask me. Seeing as there are solely 8 weeks, the primary 4 is about measurement, and the final 4 are about shredding.
Typical bodybuilder strategy, even whether it is fairly brief.
- Health stage: Superior
- Length: 8 weeks
- Exercises per week: 5 exercises per week
- Common exercise length: 60 – 90 minutes
- Gear wanted: Full health club
- Objective: Construct muscle
One factor that’s fairly obvious from the get-go is that this plan isn’t for everybody. FST is extremely arduous, it’s brutal, and it hurts – trusts me, I do know as a result of I’ve tried it. FST incorporates one thing not lots of people do, and even fewer find out about – stretching.
Excessive stretching is actually simply placing the muscle in a lengthened place to get the deepest and most painful stretch you possibly can think about.
However why would you even need to do this?!
FST-7 Massive & Ripped Program Particulars
As talked about earlier than, the plan shouldn’t be for newcomers. Hany has labored this very plan by means of skilled athletes, and most wrestle, partly as a result of the quantity is so excessive and largely due to that rattling stretching!
How Will FST-7 Stretching Assist?!
The stretching concept wasn’t initially created by Hany. In reality, excessive stretching dates again a few years prior and was additionally popularized by Dante Trudel in his DC coaching. If it sounds acquainted, you may additionally acknowledge it from making an attempt Kris Gethin’s 8-week and 12-week training programs.
FST-7 – then again – takes it to the acute. See, regular stretching would have you ever stretch a muscle, which is completely different from flexing. Hany needs you to flex the muscle you simply labored out. That is, truthfully, brutal. And it will get considerably worse.
Let’s check out the very first leg day.
After doing 16 units (of which 8 had been leg press and again squats), you’re going to go for a stroll down hack squat lane. Seven units, and each time you relaxation between units, you’re going to need to flex these quads.
If this looks as if a madman strategy, that’s as a result of it’s. You’re going to be doing 45 units in whole on leg day. After all, that is an absurd quantity of labor, and should you’re even remotely going to be pushing your self for heavier weights, you’re going to undergo.
Does FST-7 even work? Effectively, there aren’t any scientific research on this very explicit coaching type. There are additionally not quite a lot of research on stretching or excessive flexing throughout coaching.
That stated, there might be the next advantages to this type of coaching:
- Higher mind-muscle connection: Flexing an already pumped muscle will definitely assist you to “really feel” the muscle with larger effectivity, which might result in higher features in the long run.
- Higher blood stream: Flexing a muscle is actually simply pushing blood into that space so you might see higher blood stream main to raised restoration and progress.
- Higher hormone launch: Hany claims you possibly can improve your testosterone and progress hormone launch from this type of coaching. I’ve not seen proof of this.
Food regimen Like a Professional
As a result of Hany is a full coach, and the latter a part of this plan is targeted on serving to you get shredded, you possibly can count on {that a} good quantity of effort will go into dropping fats. This, in fact, means we have now to be weight-reduction plan and doing cardio!
The vitamin plans are cut up simply because the coaching plan is. This is superb.
You hardly ever ever see this, and it needs to be extra obvious! Your weight loss plan (significantly your macros) ought to change based mostly in your overarching objective!
Whenever you’re weight-reduction plan, you in all probability need to embody extra protein (to spare muscle), and also you wanna be sure that your carbs are centered round your exercise for one of the best outcomes.
Let’s see what Hany says:
- 1.75-2.5 grams of protein per pound of physique weight
- 1-1.5 grams of carbs per pound of physique weight on coaching days
- 0.5-1 grams of carbs on relaxation days
- 0.3-0.4 grams of fats per pound of physique weight
That is truly a very good protocol. He even mentions just a few meals concepts you possibly can steal, a pattern weight loss plan, and hyperlinks to calculators that can assist you determine your calorie objective.
As you possibly can count on with a bodybuilder, there are additionally quite a lot of dietary supplements which might be required. “Required” won’t be the perfect phrase since you aren’t an expert bodybuilder, however there are definitely some that may assist, corresponding to whey protein and creatine.
General, that is considered one of, if not one of the best dietary plans I’ve come throughout in a Bodybuilding.com program. It’s easy, efficient, and to the purpose. Though some could discover it boring, weight-reduction plan will be sort of boring. Higher discover ways to spice your meals!
Something Else?
After all!
Whereas FST-7 is targeted on stretching, there are nonetheless another issues that include the coaching plan, corresponding to intensifiers.
The kind of intensifiers will differ from part to part, nevertheless:
| Part 1: Bulking | Part 2: Reducing |
| Compelled reps | Drop units |
| Negatives | Superset |
| Peak-contraction reps | Pre-exhaust |
| Partial reps |
There’s additionally a really logical purpose why they differ.
Whenever you’re reducing, your restoration capabilities are considerably worse. This implies just a few compelled reps might actually destroy your subsequent couple of exercises due to skyrocketing cortisol ranges.
And should you assume that it is likely to be a bit silly to have intensifiers in a high-volume coaching plan, I form of agree with you. When quantity is that this excessive, you definitely gained’t have the power to get better from such units. This might completely wreck your restoration.
For this reason this plan is designed for high-level people. It wasn’t made for gen pop folks such as you and me. So, earlier than you determine to bask in a professional bodybuilder exercise plan, bear in mind, that you simply aren’t a professional bodybuilder.
3 Massive & Ripped Program Execs
- Better of each: This plan has particularly been developed that can assist you get huge and get lean as nicely. Whether or not or not each of those are potential in a short while body is debatable, however giving the advantage of the doubt, it’s an exquisite thought.
- It’s enjoyable: Whereas it definitely is a brutal exercise and plans total, it’s quite a lot of enjoyable. The pumps are insane, and also you get to have bragging rights with the homies as a result of Hany Rambod is your coach – form of.
- Finest vitamin plan ever: Once more, this program has one of the best vitamin steerage I’ve ever seen on a Bodybuilding.com web page. Easy, efficient, and scientific.
3 Massive & Ripped Program Cons
- Expensive lord, it’s arduous: I’m not somebody who likes the thought of complaining, however wow, this plan will humble you. It’s brutal, and due to that, its greatest downside is itself.
- It’s too arduous: For most people who’re going to finish up following this plan, it merely is manner an excessive amount of quantity. 45 units in a single exercise are insane! And even professional bodybuilders will wrestle to do that.
- The plan is just too brief: You can not rush a minimize, and also you definitely can not rush a bulk. For this reason this plan may work, however it’s manner too brief for it to work optimally. You’d need no less than 12 weeks per part, not solely 4.
FST-7 Massive and Ripped – Last Ideas
This plan is a kind of that maintain a little bit of folklore within the bodybuilding world. We all know that there are primarily three elements you possibly can management on the earth of lifting: load, quantity, and depth.
In recent times, it’s change into extraordinarily obvious that load and depth are the primary driving elements behind constructing essentially the most quantity of lean muscle tissue. That stated, this plan does precisely the alternative.
It depends closely on quantity and depth – closely.
This merely isn’t sustainable for many, and most of the people gained’t have the ability to do the huge quantity of quantity Hany needs them to. This may wreck their restoration and make them change into unenthusiastic about coaching.
FST-7 Big and Ripped might work for a choose few. It may also be a coincidence that the folks that advocate FST-7 are these with the greatest genetics on the planet.
I’ve to offer credit score the place credit score is due, nevertheless. That is nonetheless a fantastic plan.
Score: 3.0 out of 5
