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MUHAMMADYASIR3535 :

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2026-06-25 14:40:51

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پیرستان 🚬 :

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2026-06-23 19:26:27

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🇻🇮👑ahmedking👑.324🇻🇮 :

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2026-06-22 18:34:40

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9t9 brand ⚔️🔥💯✌️ :

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2026-06-24 09:43:06

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Dawood Katan khel :

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2026-06-25 05:24:14

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MS🏏8️⃣🤲 :

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2026-06-20 15:44:47

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Full Lewana 302🦞🦞💪302😡 :

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2026-06-27 11:56:15

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Inam Khan :

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2026-06-21 04:39:53

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Ū(⚔️)K :

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Mubashair Khan :

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2026-06-26 15:49:49

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2026-06-21 16:43:55

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2026-06-22 18:34:48

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@Chemist at Play #bodywash #Bodylotion #AHA #smoothskin #niacinamide

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the first week i would pick her up as soon as she started doing this because i didnt know she was actually still fast asleep 🤣 #activesleep #newborn #newborntips #newbornroutine #postpartum

the first week i would pick her up as soon as she started doing this because i didnt know she was actually still fast asleep 🤣 #activesleep #newborn #newborntips #newbornroutine #postpartum

Hany Rambod’s FST-7 is one of the most famous training methods in modern bodybuilding! I don’t blame you if you haven’t watched Hany’s old school training videos, but who hasn’t watched him lead a CBUM workout? FST stands for Fascial Stretch Training, and the “7” refers to the seven finishing sets usually performed at the end of a workout for one target muscle. The classic idea behind the method is simple: create an extreme pump, flood the muscle with blood, fluid, and metabolites, and theoretically stretch the fascia around the muscle to create more room for growth. That explanation is what made FST-7 famous, but physiologically, I think the method makes more sense when you look at it as a high-density finisher. You do your heavier, more mechanically demanding work first. Then, once the muscle has already been loaded with tension, you finish with short-rest, pump-focused work to add volume, metabolic stress, cell swelling, and repeated near-failure contractions. That’s where FST-7 has real value. The pump itself does not automatically mean muscle growth. We’ve already talked about that before. A bigger pump does not always mean higher-quality mechanical tension. But when FST-7 is placed after proper tension work, it can create a brutal finishing stimulus that keeps you locked into the target muscle. Hany’s common FST-7 split looked like this: Day 1 – Abs and Chest Day 2 – Calves, Quads and Hamstrings Day 3 – Abs and Back Day 4 – Off Day 5 – Abs, Shoulders and Traps Day 6 – Calves, Triceps and Biceps Day 7 – Off For smaller body parts, the method usually calls for 7 sets of 8–10 reps with only 30–45 seconds between sets. For larger body parts, it is usually 7 sets of 8–10 reps with around 45–60 seconds between sets. Beginners and intermediates should not overdo it. A good rule is no more than two FST-7 exercises per week. And the exercise selection matters a lot! This method makes the most sense on stable machines and cables: lateral raises, cable flyes, pec deck, leg extensions, leg curls, pushdowns, preacher curls, machine rows, calf raises. It makes far less sense on heavy barbell compounds where fatigue can destroy bracing, technique, and joint position. My honest verdict: FST-7 has value! But for pure hypertrophy, I still think there are cleaner tools if the goal is maximizing mechanical tension, effective reps, and stimulus-to-fatigue ratio. Cluster sets and myo-reps usually preserve rep quality better. Sometimes a method has value because it makes you focus harder, train with more intention, and enjoy the process more. A sick pump may not be the most “optimal” stimulus on paper, but the experience itself matters too. Plus, has anyone in this audience trained legends like Jay Cutler, Phil Heath, Cbum, Hadi Choopan…or won a single Olympia title as a coach? There ya go 🤣 Test methods, learn from them and understand what they actually do. But above all, enjoy the journey and don’t be afraid to try things out! Sources: • Hany Rambod / FST-7 official training explanations. • Schoenfeld, B. J. “Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training.” Sports Medicine. • Schoenfeld, B. J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” JSCR. • Beardsley, C. “Effective Reps: High-Threshold Motor Unit Recruitment.” Strength & Conditioning Research. • Westerblad, H. “Muscle Fatigue: Lactic Acid or Inorganic Phosphate?” • Franchi, M. V., et al. “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading.” Frontiers in Physiology.

Hany Rambod’s FST-7 is one of the most famous training methods in modern bodybuilding! I don’t blame you if you haven’t watched Hany’s old school training videos, but who hasn’t watched him lead a CBUM workout? FST stands for Fascial Stretch Training, and the “7” refers to the seven finishing sets usually performed at the end of a workout for one target muscle. The classic idea behind the method is simple: create an extreme pump, flood the muscle with blood, fluid, and metabolites, and theoretically stretch the fascia around the muscle to create more room for growth. That explanation is what made FST-7 famous, but physiologically, I think the method makes more sense when you look at it as a high-density finisher. You do your heavier, more mechanically demanding work first. Then, once the muscle has already been loaded with tension, you finish with short-rest, pump-focused work to add volume, metabolic stress, cell swelling, and repeated near-failure contractions. That’s where FST-7 has real value. The pump itself does not automatically mean muscle growth. We’ve already talked about that before. A bigger pump does not always mean higher-quality mechanical tension. But when FST-7 is placed after proper tension work, it can create a brutal finishing stimulus that keeps you locked into the target muscle. Hany’s common FST-7 split looked like this: Day 1 – Abs and Chest Day 2 – Calves, Quads and Hamstrings Day 3 – Abs and Back Day 4 – Off Day 5 – Abs, Shoulders and Traps Day 6 – Calves, Triceps and Biceps Day 7 – Off For smaller body parts, the method usually calls for 7 sets of 8–10 reps with only 30–45 seconds between sets. For larger body parts, it is usually 7 sets of 8–10 reps with around 45–60 seconds between sets. Beginners and intermediates should not overdo it. A good rule is no more than two FST-7 exercises per week. And the exercise selection matters a lot! This method makes the most sense on stable machines and cables: lateral raises, cable flyes, pec deck, leg extensions, leg curls, pushdowns, preacher curls, machine rows, calf raises. It makes far less sense on heavy barbell compounds where fatigue can destroy bracing, technique, and joint position. My honest verdict: FST-7 has value! But for pure hypertrophy, I still think there are cleaner tools if the goal is maximizing mechanical tension, effective reps, and stimulus-to-fatigue ratio. Cluster sets and myo-reps usually preserve rep quality better. Sometimes a method has value because it makes you focus harder, train with more intention, and enjoy the process more. A sick pump may not be the most “optimal” stimulus on paper, but the experience itself matters too. Plus, has anyone in this audience trained legends like Jay Cutler, Phil Heath, Cbum, Hadi Choopan…or won a single Olympia title as a coach? There ya go 🤣 Test methods, learn from them and understand what they actually do. But above all, enjoy the journey and don’t be afraid to try things out! Sources: • Hany Rambod / FST-7 official training explanations. • Schoenfeld, B. J. “Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training.” Sports Medicine. • Schoenfeld, B. J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” JSCR. • Beardsley, C. “Effective Reps: High-Threshold Motor Unit Recruitment.” Strength & Conditioning Research. • Westerblad, H. “Muscle Fatigue: Lactic Acid or Inorganic Phosphate?” • Franchi, M. V., et al. “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading.” Frontiers in Physiology.

Chicken bread ✨ #foryoupage❤️❤️ #fyp #EasyRecipes #cooking #chickenbread

Chicken bread ✨ #foryoupage❤️❤️ #fyp #EasyRecipes #cooking #chickenbread

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