FST-7 Big And Ripped Essentials: Lower Body
What works for the upper body works for the lower body. Get big quads and ripped hamstrings by applying these FST-7 training concepts to your quads, hams, and calves!
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Looking for a one-stop shop to tell you everything you need to know about FST-7 training for the lower body? This is it. If you're following the FST-7: Big and Ripped program, bookmark this page to use it as a reference for training techniques to use during both four-week phases of training.
In Phase 1, use FST-7 at the end of the workout to increase blood flow and maximize muscle growth factors. For Phase 2, preload your muscles by using FST-7 at the beginning of the workout to enhance your intra-workout pump. Hany Rambod, the creator of the system, doesn't recommend using supersets until Phase 2, since it pushes intensity and recovery demands through the roof. As with the upper body, intermediate lifters should aim for 4-5 sets of FST-style work, and advanced lifters should aim for all seven sets.
Machines, free weights, barbells, and bodyweight are interchangeable when utilizing these training tips, so take the concepts you learn in each workout and apply them to whatever phase of training you are currently in to get big and ripped!
FST-7 Quads Workout with 3x Physique Olympia Jeremy Buendia & Hany Rambod
Watch the video: 10:18
- When creating supersets or giant sets, look to pair isolation movements such as leg extensions with compound movements such as lunges, squats, and presses. Hany's choice for Jeremy Buendia is a brutal triset of leg presses and leg extensions, with walking lunges between each move.
- When training large muscle groups, the goal is muscle failure, not global fatigue. Manage your heart rate, and you'll be able to do more work. Use a lighter weight than you normally would because you'll perform all three exercises back-to-back.
- Maintain continuous tension during the leg extension. Do not let the weight drop at the bottom. Pause right at the point before the weight touches. Turn your toes out to target your inner thighs, and turn your toes in to target your outer sweep.
- Switch up the order of the exercises to keep your body off guard and create a bigger and better pump. If you can't do all three exercises, take out the walking lunges and add them back in as you improve.
- Include extra posing at the end of the workout to make up for the extra rest. There's no need to pose during the trisets, as they will dramatically impact your heart rate. Use what little rest you have!
FST-7 Hamstrings Workout with 3x Physique Olympia Jeremy Buendia & Hany Rambod
Watch the video: 07:01
- When creating supersets, pair isolation moves like leg curls with hip extension moves such as deadlift variations. Hany's choice in the video is straight-legged deadlifts paired with leg curls.
- For the straight-legged deadlifts, bend slightly in the knees and focus on a 2-3 second tempo as you lower the weight on each rep. Change the dumbbell and foot position on each set to create variation and target different areas of the hamstring.
- During the leg curls, go through the entire range of motion. Pause at the top for peak contraction, then control the weight all the way down, pausing before the weight touches to maintain tension. Point your toes to target the lower portion of the hamstrings.
- Once you hit failure, finish off the lying leg curls with 3-5 partial reps or "pumps" at the end of the set.
- Do not pose in between sets. The legs are the largest muscle groups and they require extra rest, so to avoid fatigue give your muscles extra rest.
- It is extremely important to stretch your hamstrings, so give yourself extra time post-workout to stretch.
FST-7 Calves Workout with 3x Physique Olympia Jeremy Buendia & Hany Rambod
Watch the video: 06:44
- Don't bother with supersets for calves. Just pick a single move and hit it hard. For FST-7 work, Hany says you can't beat the standing calf raise.
- Calves can handle a boatload of both reps and weight, which is why you should use both heavy weight and high reps if you really want to grow your calves.
- To increase intensity, use pauses at the top and partials from the bottom up. Complete 20 reps with full range of motion, then complete about 5 partial reps off the bottom of the step. For the partials, come up halfway for each rep, pumping blood into the calves.
- For the final 2-3 reps, pause at the top before stretching down to the bottom and rising up to peak contraction to pause again. Use this to finish the set and increase the pump.
- The biggest mistakes when working calves are not using full range of motion, bouncing, bending the knees, or using momentum. Any of these common mistakes will rob you of the full benefits of this exercise.
- Extreme muscle soreness is the most difficult part of working calves. During the rest in between sets, stretch your calves, either one leg at a time or together. Soreness usually peaks about 48 hours post-workout. In severe cases Rambod recommends using ice or Epsom salt to alleviate the pain.