The FST-7

FST-7 Chest Workout Program is an intense and effective program developed by the famous Haney Rambod. According to this technique, many professional bodybuilders have trained and continue to train. Let's take it for a test drive!

Author: Roger Lockridge

Worldwide, this technique is also known as the best training program of 2009. In the industry of fitness and bodybuilding, 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 FST-7, developed by Haney Rambod's Forge of the Professionals, and it's an intense and highly productive workout program. She cannot be another. Jay Cutler is a three-time Mr. Olympia title winner, including 2009, two-time Olympia champion Kevin English and current winner Phil Heath trained on this program while preparing for bodybuilding's main competition. Mark Alvisi won the US National Championship in 2013 and he also trained with the Haney Ramboda method. If I were to list everyone who used Haney and trained with FST-7, it would be like a Who's Who guide for bodybuilding.

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

We proceed to the promised test drive. Below, I will detail my chest workout that took place on August 13, 2009, and go into detail about each step of that workout.

An hour before my workout, 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 1,000mg of vitamin C. Time to get down to business!

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

Compound was supposed to come first, and I needed incline work, so I started with a positive incline bench press. I recommend that you do 3-4 sets with a minimum of 8 and a maximum of 12 reps. The base must be heavy. I play with working weights and go up to a tonnage that creates enough load.

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

Exercise number two is an isolation movement, bringing the dumbbells together on a bench with a positive slope. The main task is to stretch the muscle from the inside and increase its volume. I love dumbbell curls and decided to give this exercise a try in this phase of the workout. As before, you need 3-4 sets of 8-12 reps. Strive for a high load.

The workout is pretty intense. Now the pumping is really good, and I'm still full of energy. At this moment, my partner Chris Amos joins me, with whom we perform 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 class. And I know why. Sweat poured from me in a stream, although the hall was equipped with air conditioning. Keep your body hydrated if you try this technique.

This phase requires one more basic move. I like dumbbells. I've seen dumbbell exercises in many FST-7 programs, so opting for the dumbbell press seemed like the perfect fit. As in the previous two exercises, we will focus on three to four heavy approaches with 8-12 repetitions.

Wow! It was cool. I haven't experienced such a powerful pump in a long time. Chris is also delighted. Now we move on to the most "fun" part of the training session. If you think seven sets are nothing special, I suggest you try this one.

The last exercise should be insulating. Compound exercise for the "seven" will be too difficult. Plus, the 7 targets a very specific muscle, and we need to isolate it. Haney recommends using machines because you have to keep a fixed path of motion.

We set up the cable machine, settled on 55 pounds (?25 kg) and decided that we would make adjustments if necessary. But we didn’t have to increase the working weight, it was already real madness. Rest between sets should not exceed 30-45 seconds. Just in case, Chris started right after completing my set, and I started right after him. As a result, each of us managed to rest for about 30 seconds.

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

Here I already understand that there will be no seven sets of 12 repetitions.

Finished. Just finished. Chris and I are breaking up.