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Giáo án FST Big and Ripped full 2 phase, Hany Rambod and Jeremy..............................................................................................................................................
Phase Day - Quads, Hamstrings, Calves The early days of Hany Rambod's FST-7: Big and Ripped are all about finding your feet FST-7 is a style of training that demands a level of intensity few lifters are accustomed to in the gym During your initial workouts, the thought of maintaining that intensity during a long sets on your last movement—after multiple heavy sets of other movements—may seem terrifying If you're unaccustomed to FST-7, or if you're a beginning or intermediate lifter, Rambod recommends setting aside any hopes of hitting all FST sets Aim for 4, and expect even those to make you more sore than you've ever been in your life Equally important to how many sets you in the FST sets is consistently doing everything else you should in this program That means crushing your cardio, hitting abs twice a week, staying on top of your meals and supplements, and nailing every rep of every other movement in the program You can find the details of the diet, supps, cardio, and abs in the Phase Overview Keep that page handy throughout the first four weeks of the program And during Phase One, still make strategic use of intensity techniques such as: • • • • Forced reps Negatives Peak-contraction pauses Partial reps You can see examples of how those techniques look for each body part on the FST7: Upper Body Essentials and Lower Body Essentials pages Each week, one will also be embedded here To start, watch Rambod lead Jeremy Buendia through this awesome and terrifying FST-7 quad workout Remember: Any time you see the words "up to sets" in the programming, that indicates an FST-7 set For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period During Phase 2, these sorts of intensity-boosting techniques will only get more important, and you'll start combining movements into FST-7 supersets For now, just go the work and start growing! Day 1: Quads, Hamstrings, Calves Hany Rambod's Tips • • • • Back squat: This is the big daddy of all compound movements Keep your head level and your back as straight as possible Your feet should be pointed straight ahead, slightly wider than shoulder width The goal is to use maximum weight, so don't go lower than parallel Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad area Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of the movement Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and not using a full range of motion Quick, jerky half reps won't produce results Do slow, controlled movements and hold the contracted position for 2-3 seconds Workout Plan Quads, Hamstrings, Calves Printable Text Leg Extensions sets, 5-8 reps Barbell Squat sets, 5-8 reps Leg Press sets, 5-8 reps Barbell Walking Lunge sets, 15 steps up and 15 steps back sets, 15 steps (up and back) Hack Squat FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps* Seated Leg Curl sets, 5-8 reps Stiff-Legged Deadlift sets, 5-8 reps Lying Leg Curls sets, 5-8 reps Seated Calf Raise sets, 5-8 reps Standing Calf Raises sets, 5-8 reps Calf Press On The Leg Press Machine FST-7 - Depending on experience level perform between 4-7 sets, 5-8 reps.* *During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.:: •Forced Reps: After reaching failure, have a partner help you just enough that you can get an additional 2-3 reps •Negatives: After reaching positive failure, have a partner help you return the weight to the starting position of the movement Lower the weight slowly, resisting the eccentric portion of the movement Do an additional 3-4 reps like this for the last exercise of the workout •Peak-Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds Do this for the last 3-4 reps of the last exercise of an exercise •Partial Reps: After you've finished your rep count, 3-5 more reps using just a third of your normal range of motion to increase intensity during the final stages of muscle fatigue Day - Chest, Triceps, and Abs Hany Rambod's Tips • • • Flat-bench dumbbell press: I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used Close-grip bench press: Place your hands just inside shoulder width and keep your elbows close to the body Contract your triceps hard at the top of the movement Bench dip: This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps Make sure the distance between benches allows for a full range of motion Workout Plan Chest and Triceps Chest Dumbbell Bench Press sets, 5-8 reps Dips - Triceps Version sets, 5-8 reps Incline Dumbbell Press sets, 5-8 reps Incline Dumbbell Flyes sets, 5-8 reps (Twisting pinkies inwards) Smith Machine Incline Bench Press Depending on experience level perform between4-7 sets, 5-8 reps Triceps Triceps Pushdown sets, 5-8 reps (With Cambered-Bar) Close-Grip Barbell Bench Press sets, 5-8 reps Bench Dips sets, 5-8 reps Standing Dumbbell Triceps Extension Depending on experience level perform between 4-7 sets, 5-8 reps Abs Crunches x 25 reps Hanging Leg Raises x 20 reps Decline Reverse crunches x 20 reps Day 53 - Back * During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: Dropsets: After you reach failure on an exercise, reduce the weight by 20-30 percent and crank out as many reps as possible Do 2-3 drops on the last set of an exercise, lowering the weight again each time you reach fatigue Supersets: This approach to training pairs exercises for the same or antagonist muscle groups, such as biceps and triceps Perform a set for each muscle group back-to-back, with no scheduled rest between exercises Giant Sets: This intensity technique uses four exercises for the same muscle group done back-to-back with no rest between sets Pre-Exhaust: Perform an isolation exercise to failure, then follow immediately with a compound movement Day 54 - Triceps, Biceps You're almost done! Start looking ahead This is it: the home stretch You only have a few days left in this fitness plan, and the finish line is in sight But once you cross it, you’re not really done; you’re ready to begin again! It's time to start considering your options for what comes next An "after" picture, some well-earned rest, and a hearty meal or two are probably part of your plan But what then? Here are some popular options: • • You could turn right around and perform this same plan again No, really! Many people find they experience even better results the second time through a plan since they’re familiar with the exercise protocol, the diet, and other factors that may be hard to master the first time through If you hammer the plan again, just set some new goals and push yourself beyond where you started If you’ve been moving in the same direction for a while and need a change of pace, you could a 180 and change your goal If you've been chasing gains, try a fat-loss or performance plan If you've been losing fat, it could be time to build strength or add muscle Believe it or not, each program can feed perfectly into the next! There are over 45 plans to choose from on our Browse All Plans page • Take a brief break from structured training If you need a little variety in your life and time to decide where to go next, just repeat your favorite workouts from the program you're finishing while you make up your mind, or string together workouts from a few different programs—back from one, legs from another, and so on This can help you try a plan out before you commit to it Whatever you do, don't let the momentum you've been building up fade away! Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a lot of it Now go finish strong! * During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: Dropsets: After you reach failure on an exercise, reduce the weight by 20-30 percent and crank out as many reps as possible Do 2-3 drops on the last set of an exercise, lowering the weight again each time you reach fatigue Supersets: This approach to training pairs exercises for the same or antagonist muscle groups, such as biceps and triceps Perform a set for each muscle group back-to-back, with no scheduled rest between exercises Giant Sets: This intensity technique uses four exercises for the same muscle group done back-to-back with no rest between sets Pre-Exhaust: Perform an isolation exercise to failure, then follow immediately with a compound movement Day 55 - Quads, Hamstrings, Calves You're almost done! Start looking ahead This is it: the home stretch You only have a few days left in this fitness plan, and the finish line is in sight But once you cross it, you’re not really done; you’re ready to begin again! It's time to start considering your options for what comes next An "after" picture, some well-earned rest, and a hearty meal or two are probably part of your plan But what then? Here are some popular options: • • You could turn right around and perform this same plan again No, really! Many people find they experience even better results the second time through a plan since they’re familiar with the exercise protocol, the diet, and other factors that may be hard to master the first time through If you hammer the plan again, just set some new goals and push yourself beyond where you started If you’ve been moving in the same direction for a while and need a change of pace, you could a 180 and change your goal If you've been chasing gains, try a fat-loss or performance plan If you've been losing fat, it could be time to build strength or add muscle Believe it or not, each program can feed perfectly into the next! There are over 45 plans to choose from on our Browse All Plans page • Take a brief break from structured training If you need a little variety in your life and time to decide where to go next, just repeat your favorite workouts from the program you're finishing while you make up your mind, or string together workouts from a few different programs—back from one, legs from another, and so on This can help you try a plan out before you commit to it Whatever you do, don't let the momentum you've been building up fade away! Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a lot of it Now go finish strong! * During the FST-7 sets, apply one of four intensity techniques For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.: Dropsets: After you reach failure on an exercise, reduce the weight by 20-30 percent and crank out as many reps as possible Do 2-3 drops on the last set of an exercise, lowering the weight again each time you reach fatigue Supersets: This approach to training pairs exercises for the same or antagonist muscle groups, such as biceps and triceps Perform a set for each muscle group back-to-back, with no scheduled rest between exercises Giant Sets: This intensity technique uses four exercises for the same muscle group done back-to-back with no rest between sets Pre-Exhaust: Perform an isolation exercise to failure, then follow immediately with a compound movement Day 56 - Rest Day You're almost done! Start looking ahead This is it: the home stretch You only have a few days left in this fitness plan, and the finish line is in sight But once you cross it, you’re not really done; you’re ready to begin again! It's time to start considering your options for what comes next An "after" picture, some well-earned rest, and a hearty meal or two are probably part of your plan But what then? Here are some popular options: • • You could turn right around and perform this same plan again No, really! Many people find they experience even better results the second time through a plan since they’re familiar with the exercise protocol, the diet, and other factors that may be hard to master the first time through If you hammer the plan again, just set some new goals and push yourself beyond where you started If you’ve been moving in the same direction for a while and need a change of pace, you could a 180 and change your goal If you've been chasing gains, try a fat-loss or performance plan If you've been losing fat, it could be time to build strength or add muscle Believe it or not, each program can feed perfectly into the next! There are over 45 plans to choose from on our Browse All Plans page • Take a brief break from structured training If you need a little variety in your life and time to decide where to go next, just repeat your favorite workouts from the program you're finishing while you make up your mind, or string together workouts from a few different programs—back from one, legs from another, and so on This can help you try a plan out before you commit to it Rest Day Whatever you do, don't let the momentum you've been building up fade away! Consistency is the key to a fit lifestyle, and over the last few weeks, you've built up a lot of it Now go finish strong! Rest days come in two forms: There’s the one you can’t wait for, and the one you’d rather skip so you can get back to the gym! As you get increasingly serious about your training and goals, you’ll experience both types many times Here’s how to navigate them: What to on a much-needed rest day: • • • • • • • • Nothing! Yes, this is OK You’ll lose nothing by taking it easy In fact, if you’ve been pushing really hard in the gym, you might gain something by taking it easy! After all, training just pushes you toward your fitness goals, but rest and proper nutrition are required to get past the finish line Give muscular therapy a shot! Take a hot bath, sit in a hot tub, or try a contrast shower (30 seconds hot, 30 seconds cold for a few minutes) Take an ice bath, a favorite of bodybuilder and triathlete Kris Gethin (but not for everyone) Prep your meals for the next 2-3 days or more Read what’s new on Bodybuilding.com to find new techniques, recipes, stay motivated, and more! If your budget and schedule allow, book a massage or some body work with a physical therapist Go for a walk or some light mobility work to get the blood flowing and decrease soreness Stretch or foam roll Just it right! What to when you don’t want to rest: • • • Any of the stuff listed above, including doing nothing Make fitness fun! Play a sport with friends, something active you wouldn’t normally do, or try a new activity or low-intensity fitness class Take the approach recommended by Nick Tumminello, Bodybuilding.com contributor and creator of the True Muscle program: One day of full rest each week is mandatory Any others can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga If you must go to the gym, then a "bro" day of arms and abs No matter what you do, don’t too much, too hard Your time in a program is sacred, so focus on healing up and coming back strong! Quads, Hamstrings, Calves Chest, Triceps, Abs Rest Back, Biceps Shoulders, Rear Delts, Traps Biceps, Triceps, Abs Rest 10 11 12 13 14 Quads, Hamstrings, Calves Chest, Triceps, Abs Rest Back, Biceps Shoulders, Rear Delts, Traps Biceps, Triceps, Abs Rest 15 16 17 18 19 20 21 Quads, Hamstrings, Calves Chest, Triceps, Abs Rest Back, Biceps Shoulders, Rear Delts, Traps Biceps, Triceps, Abs Rest 22 23 24 25 26 27 28 Quads, Hamstrings, Calves Chest, Triceps, Abs Rest Back, Biceps Shoulders, Rear Delts, Traps Biceps, Triceps, Abs Rest NOTES 29 30 31 32 33 34 35 Chest, Abs Quads, Hamstrings, Calves Shoulders, Rear Delts, Traps, Abs Back Triceps, Biceps, Abs Quads, Hamstrings, Calves Rest 36 37 38 39 40 41 42 Chest, Abs Quads, Hamstrings, Calves Shoulders, Rear Delts, Traps, Abs Back Triceps, Biceps, Abs Quads, Hamstrings, Calves Rest 43 44 45 46 47 48 49 Chest, Abs Quads, Hamstrings, Calves Shoulders, Rear Delts, Traps, Abs Back Triceps, Biceps, Abs Quads, Hamstrings, Calves Rest 50 51 52 53 54 55 56 Chest, Abs Quads, Hamstrings, Calves Shoulders, Rear Delts, Traps, Abs Back Triceps, Biceps, Abs Quads, Hamstrings, Calves Rest NOTES