Brutal leg pump according to FST-7 | FOOT TRAINING

We've prepared a new series of videos in which Radim will show you how to set up your workout properly. Want to strengthen your leg muscles? This workout might be just for you! We will introduce you to a unique style that combines a strength part and pumping exercises. Together we will go over a workout targeting the front of the thighs according to Hany Rambod, author of the FST-7 training system. FST stands for Fascia Stretch Training and the number 7 refers to the seven sets for the last, or pumping exercise of the area. It's important to note that FST-7 is not just about pumping - that's only one of its goals.

Today, leg training is next on the agenda. The legs are the key muscle area where you can gain the most muscle mass, so it's important not to skip them! Strong legs form the foundation for overall strength and stability, whether in training or in everyday life.

We have taken away for us mortals the exercises that were in the original plan as these are workouts written for professional competitors and they use posing during the pause to drive even more blood into the muscle, or half reps completely to failure. Since this workout is modified for us mortals, we think it is sufficient in this way!

Training Plan:

*warm-up series with light weight

Always pause between 30-45seconds during the last pumping exercise. For the other exercises, keep the pauses between 60-120 seconds. If the rest breaks for the last exercise were short, you might not have enough energy to complete all seven sets.

Full video here:

Here is thebasic layout of the FST-7 system:

1. Biceps triceps, calves
2. Legs
3. Free
4. Chest, triceps
5. Back, calves
6. Shoulders, biceps
7. Free

If your fascia is more "stubborn" in some areas than others, you can train them twice a week similar to Phil Heat.

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