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Muito se fala sobre o método de treino FST-7, criado por Hany Rambod, treinador de Phil Heath.
Criaram-se muitas variações desse método a ponto de se esquecerem do mais importante, que ele é um método simples de treino.
Vemos hoje que foi acrescentado nele pausa com alongamento, pausa com contração e diversos outros modos de fazer criado por outros atletas.
Mas quero mostrar pra vocês o original, o método como Hany Rambod criou.
O que é o método FST-7 (Fascia Stretch Training) em tradução livre pro português: Treinamento de alongamento da fáscia.
Fáscia é uma lamina fibrosa que recobre o músculo esquelético. O objetivo do FST-7 é trazer o maior número de vitaminas, minerais, aminoácidos, sangue, oxigênio para dentro do músculo permitindo esticar a fáscia em torno dele, já que o alongamento da fáscia criará mais espaço para o músculo se desenvolver.
Sem muita ladainha ou invenções, é um método muito simples de ser feito. A ideia original do criador diz:
- Fazer no último exercício de determinado grupo muscular;
- Dê preferencia para exercícios em maquinas ou polias;
- Realizar 7 series numa zona de 8 a 15 repetições máximas;
- Intervalos curtos de 30 segundos;
Você pode usar tal método para quebra de platô, principalmente quando sentir seu músculo estagnado. Porém é um método de treino que vai exigir muito nutriente no seu corpo, por isso é bom manter uma dieta com bastante vitaminas, minerais e proteína.
De onde tirei essas informações? Do site oficial do método. FST-7.com
Não, não há alongamento no intervalo, não há contrações no intervalo. É algo mais simples do que parece.
Você encontrará diversas variações na internet através de vídeos e textos. Variações criadas por outros atletas que adaptaram em seu modo de treino. Não, eles não estão errados, mas saiba que esse é o FST-7 original de Hany Rambod.
A Chest Routine Good Enough to Make Your Body Looks Good. Phil Heath, AKA “The Gift,” knows a little something about building an award winning chest. His recent statement of wanting 10 Mr. Olympia titles may seem far fetched for some, but the title is his to lose and he does not appear ready to stop putting in the work to lose his title any time soon. Suffice it to say that if you want to learn…
Nie to nie nazwa sterydu, prohormonu, ani samolotu. To plan treningowy którym zaczynam ćwiczyć.
Zawsze byłem przeciwnikiem tzw "pompy mięśniowej", wydawało mi się to zwykłym chwytem marketingowym, nagminnie wykorzystywanym przez firmy produkujące suplementy. Jednak w myśl zasady, że tylko głupiec nie zmienia zdania, postanowiłem zmienić podejście do treningu. Przetestuje program, którego domniemana skuteczność, najprościej mówiąc opiera się właśnie na jak największym spompowaniu mięśnia;)
Dzisiejszy trening wyglądał następująco:
Wyciskanie sztangi w wąskim uchwycie* 3 x 12
Dipsy na poręczach 3 x 12
Ściąganie linek wyciągu stojąc nachwytem* 7 x 12
Uginanie ramion hantelkami z supinacją stojąc* 3 x 12
Uginanie ramion sztangą łamaną na modlitewniku* 3 x 12
Uginanie ramion nachwytem sztangą olimpijską stojąc* 7 x 12
Postanowiłem skupić się na pracy mięśnia, tak więc wbrew memu męskiemu EGO zmniejszyłem ciężary. Ruchy typowo kulturystyczne, powolne metodą 2-1-2. Czyli dwie sekundy podnoszę ciężar (ruch pozytywny*), sekundę przytrzymuje i dwie sekundy opuszczam (ruch negatywny). Muszę przyznać, że trening ten doskonale spełnił swoje zadanie. Ramiona były bardzo mocno ukrwione, żyły powychodziły na wierzch, pompa przeokrutna;) Najbliższe 12 tygodni, pokaże mi skuteczność tego treningu.
FST-7 stands for fascia stretch training, and before you say 'what the...' I'll explain. This in many ways is an 'addition' to your training and can easily be added to your work-out to ensure your achieving the most growth from every gym visit. Got your attention? A simple science lesson first, fascia is a layer of connective tissue that surrounds the muscles, stretching this tissue will allow the muscles to gain a greater volume of size. So, when in the gym training a certain body part on your last exercise this is when you use FST-7, using it any time before will lead to fatigue in the muscle. For the propose of this explanation, we will say we are training our bicep. We have done our normal 'curls for the girls' type training, but now we are at the end of our session. By curling an EZ bar for 7 sets for a rep range of 8-12 with only 20-40 seconds rest in between, would be classed as FST-7 training. This stretches the fascia surrounding the muscles as the blood flow is increased at a fast rate, achieving the 'pump', and allowing that muscle, session by session to increase in size. Things to remember: the set intensity is gradually built up so that 7 sets are fully achieved. You don't want to be fully burnt out after 3 sets, yet weight can be reduced 2-3 times during FST-7 training. Reducing the weight doesn't mean reducing the effort, maximum exertion must be given for each of the 7 sets to get the greatest results. Plus the most important thing to remember is that the exercise must be isolated to that muscle e.g. EZ bicep curls or to those who train legs, leg extensions for the quads. So to those of you taking part in 'National Chest Day' tomorrow, why not try some FST-7 training at the end of your session to increase that pump feeling and gain that little bit more. Use cable flies or the peck deck to isolate that chest, and get that vest ripping. bbfitness2410
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions
Free to watch • No registration required • HD streaming
