FST-7 Chest Workout Program

FST-7 is an intensive and effective program developed by the famous Haney Rambod. Many professional bodybuilders have trained and continue to train with this method. Let’s take her for a test drive!

Author: Roger Lockridge

This technique is also known throughout the world as the Best Workout Program of 2009. In the fitness and bodybuilding industry, they only talk about it. Millions of people continue to actively discuss this technique, it is included in training programs around the globe.

This is the FST-7, developed by Haney Ramboda’s Forge of Professionals, and it is an intense and highly productive workout program. It cannot be different. Jay Cutler is a three-time Mr. Olympia title holder, including two-time Olympia champion Kevin English in 2009 and reigning winner Phil Heath, trained on this program in preparation for the main bodybuilding competition. Mark Alvisi won the 2013 U.S. National Championships, and he also trained with Haney Ramboda. If I listed everyone who went to Haney and trained with FST-7, it would be like the Who’s Who guide to bodybuilding.

According to Haney himself, the name FST-7 comes from:

• Fascia (F, fascia) – a sheath of fibrous connective tissue that covers, separates or binds together muscles, organs and other soft tissue structures of the body.
  
  
• Stretching (S, stretch) – an action designed to lengthen, expand, increase.
  
  
• Training (T) – The process of bringing a person up to generally accepted standards of excellence through exercise and instruction.
  
  
• Seven – seven sets in the last exercise

Moving on to the promised test drive. Below I will describe in detail my pectoral workout that took place on August 13, 2009, and will elaborate on each stage of this workout.

Before training

An hour before training, I drank a protein smoothie made with vanilla protein powder, strawberries, and bananas. The fuel tank was full. About 30 minutes before leaving the house, I took a nitric oxide (NO) booster, a multivitamin, and 1000 mg. It’s time to get down to business!

The first exercise is preceded by light stretching and warm-up.

Phase “F”: Incline Bench Press

I had to go first, and I needed a slope job, so I started with. I recommend doing 3-4 sets with a minimum of 8 and a maximum of 12 reps. The base must be heavy. I play with weights and work up to tonnage that creates a sufficient load.

• Set One: 135 lbs (≈60 kg) – 12 reps
  
  
• 45 seconds to rest
  
  
• Set 185: 85 lbs (≈12 kg) – XNUMX reps
  
  
• 1 minute to rest
  
  
• Set 225: 100 lbs (≈8 kg) – XNUMX reps
  
  
• 1 minute to rest
  
  
• Fourth set: 225 lbs (≈100 kg) – 7 reps

The transition to the next exercise takes me about 90 seconds. I already feel very decent. So far I like everything, but this is just the beginning. Let’s see what will happen next.

Phase “S”: mixing dumbbells on an incline bench

Exercise number two – isolation movement,. The main task is to stretch the muscle from the inside and increase its volume. I like dumbbell flattening and decided to try this exercise in this phase of the workout. As before, you need 3-4 sets of 8-12 reps. Aim for a high load.

• Set One: 40 lbs (≈18 kg) – 12 reps
  
  
• 1 minute to rest
  
  
• Set 40: 18 lbs (≈12 kg) – XNUMX reps
  
  
• 1 minute to rest
  
  
• Set 50: 22 lbs (≈10 kg) – XNUMX reps
  
  
• 1 minute to rest

The workout is pretty intense. Now the pumping is really good and I am still full of energy. At this moment my partner Chris Amos joins me, with whom we are doing the second part of the training. We move on to the “T” phase. By the way, Haney recommends drinking water, water and even more water during the session. And I know why. Sweat poured from me in a stream, although the room was air conditioned. Watch your body hydration if you try this technique.

Phase “T”: bench press dumbbells

This phase requires one more basic movement. I like dumbbells. In many programs built on the principles of FST-7, I have seen exercises with dumbbells, so choosing in favor seemed to me the perfect solution. As with the previous two exercises, we will focus on three to four heavy sets with 8-12 reps.

• Set One: 70lb Dumbbells (≈32kg) – 12 reps
  
  
• Rest while Chris does the same exercise.
  
  
• Set 80: 36lb dumbbells (≈12kg) – XNUMX reps
  
  
• Rest while Chris does the exercise. He did 8 reps
  
  
• Set 100: 44lb dumbbells (≈8kg) – XNUMX reps. (I would have taken it heavier, but in this hall there was nothing heavier than a hundred)
  
  
• Rest while Chris does the exercise. He took 90 pounds and did 40 reps.

Blimey! It was cool. I have not experienced such a powerful pump for a long time. Chris is thrilled too. We now turn to the most “fun” part of the training session. If you think that there is nothing special about the seven sets, I advise you to try this.

Phase “7”: Crossover in the Cable Trainer

The last exercise should be. Compound exercise for the XNUMX will be too hard. Plus, the XNUMX is targeting a specific muscle, and we need to isolate it. Haney recommends the use of machines because you need to keep a fixed trajectory.

We set up the rope trainer, settled on 55 lbs (≈25 kg) and decided to make adjustments if necessary. But we didn’t have to increase the working weight, it was already a real madness. Rest between sets should not exceed 30-45 seconds. To be on the safe side, Chris started right after completing my set, and I started right after. As a result, each of us managed to rest for about 30 seconds.

• Set One: 55 lbs (≈25 kg) – Roger 12 reps, Chris 12.
  
  
• 30 seconds to rest
  
  
• Set 55: 25 lbs (≈12 kg) – Roger 12 reps, Chris XNUMX.
  
  
• 30 seconds to rest
  
  
• Set 55: 25 lbs (≈12 kg) – Roger 12 reps, Chris XNUMX.
  
  
• 30 seconds to rest

At this point, I think I can complete all seven sets with 12 reps. I continue in the same spirit.

• Set 55: 25 lbs – Roger 12 reps, Chris 12.
  
  
• 30 seconds to rest
  
  
• Set 55: 25 lbs (≈10 kg) – Roger 9 reps, Chris XNUMX.
  
  
• 30 seconds to rest

Here I already understand that seven sets of 12 repetitions will not happen.

• Set 55: 25 lbs (≈10 kg) – Roger 10 reps, Chris XNUMX.
  
  
• 30 seconds to rest
  
  
• Set 55: 25 lbs – Roger 8 reps, Chris 8.
  
  
• 30 seconds to rest

We finished. Definitely finished. Chris and I are at odds.

FST-7 Pectoral Training Program

After training

The workout lasted 33 minutes. I have never had such a pumping. The 7 is really intense and we both felt it. We found FST-1000 to be a great protocol and I personally intend to integrate the technique into my current program. Immediately after the session, I chewed two protein bars and took a little and another XNUMX mg of vitamin C. Recovery in this program is huge because the risk of overtraining is high and you need quality nutrition.

Conclusion

I have no doubt for a second that FST-7 is a program that everyone should try. Beginners should approach it with caution: stick with three sets, and for sevens, choose a light weight. Experienced athletes are advised to take this program seriously! It is fast and intense. This is an amazing technique, and I understand why the number of Forge of Professionals followers is increasing every year.

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