Training for back width and depth | FST-7

We have a new series of videos where Radim and I will show you how to set up a workout. Are you tired of your workout and looking for new momentum and inspiration? Then this workout could be for you! We will show you one very interesting style of training, where both the strength part and the pumping part are involved. Today we will train you the back width and depth workout according to Hannah Rambod, who invented the FST-7 training system. FST stands for Fascia Stretch Training, and 7 = seven sets for the last, or pumping exercise of the area. The important thing is not to be misinterpreted that FST-7 is all about pumping. That's just one of the goals!

*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.

Suitable products for this training:

PRE-WORKOUT

• Beast Virus - will help with strength and explosiveness, icy calm focus, extreme blood flow to the muscles and delay fatigue for the longest possible time. One dose (8g) is recommended

INTRA-WORKOUT

• Super Intra - we recommend to include one dose (51g) during training, thanks to which we already start the process of regeneration, rehydration and support muscle growth during exercise.

POST-WORKOUT

• New 100% Whey Protein - whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 2-4 scoops (40-80g), depending on your daily protein intake.