Get big quads by applying these FST-7 training concepts from Hany Rambod & Jeremy Buendia's FST-7 to your next leg workout.
► Hany Rambod's FST-7 Training Program: https://bbcom.me/3vdzbf9
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The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your feet. FST-7 is a style of training that demands a level of intensity few lifters are accustomed to in the gym. During your initial workouts, the thought of maintaining that intensity during a long 7 sets on your last movement—after multiple heavy sets of other movements—may seem terrifying.

If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter, Rambod recommends setting aside any hopes of hitting all 7 FST sets. Aim for 4, and expect even those to make you more sore than you've ever been in your life.

Equally important to how many sets you do in the FST sets is consistently doing everything else you should in this program. That means crushing your cardio, hitting abs twice a week, staying on top of your meals and supplements, and nailing every rep of every other movement in the program.

Remember: Any time you see the words "7 sets" in the programming, that indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.

Hany "Pro Creator" Rambod's FST-7 Training System has helped win more than 10 Olympia titles for his clients. Train at a pro level with Rambod in this intense 8-week program to mold jaw-dropping size and definition.

1. Leg Press: 2 sets, 10-15 reps
2. Triset
a. Leg Press: 7 sets, 15-20 reps (no rest)
b. Dumbbell Walking Lunge: 7 sets, 24-30 reps (alternating, 12-15 reps per side, no rest)
c. Leg Extension: Flex your quads for 5-10 seconds during each rest period.
7 sets, 15-20 reps (rest 30 sec. )
3. Barbell Front Squat: 4 sets, 12-15 reps (rest 2 min.)
4. Lying Leg Curl: Perform between 4 and 7 sets, depending on your experience level. Flex your hamstrings for 5-10 seconds during each rest period.
7 sets, 12-15 reps (rest 30 sec. )
5. Standing Cable Leg Curl: 4 sets, 12-15 reps (each leg)
6. Seated Leg Curl: 4 sets, 12-15 reps
7. Standing Calf Raise: Perform between 4 and 7 sets, depending on your experience level. Flex your calves for 5-10 seconds during each rest period.
7 sets, 12-15 reps (rest 30 sec. )
8. Weighted Donkey Calf Raise: 4 sets, 12-15 reps (rest 90 sec. )
9. Seated Calf Raise: 4 sets, 12-15 reps (rest 90 sec. )

Hany Rambod's Tips
• Back squat: This is the big daddy of all compound movements. Keep your head level and your back as straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The goal is to use maximum weight, so don't go lower than parallel.

• Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area.

• Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement.

• Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled movements and hold the contracted position for 2-3 seconds.

| Olympia-Level Training |
FST-7 is Fascia Stretch Training, a discipline designed specifically to build a stage-ready physique that dominates the competition—through brutally hard burnout sessions. The program is divided into two parts. Phase 1 will make you big. Phase 2 will make you ripped. You'll hate it, but it works.

| Expert Instruction |
You'll learn the essential concepts that define upper- and lower-body training in the FST-7 system. Then you’ll put them into action in some of the most intense workouts of your life. Prepare to be sore!

| Nutrition Plan |
It isn't easy to become both huge and shredded. But you can get there with targeted, high-quality nutrition. Rambod provides the precise macro breakdowns and meal plans you'll need for unreal growth in Phase 1 and major cuts in Phase 2. He also reveals the supplements that give his pros an edge.

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