Wednesday, June 2, 2010

Competitors Edge by Vanessa Prebyl

A Weekly Blog BY Nationally Ranked Bikini Competitor Vanessa Prebyl

Hello everyone, as many have requested, I am dedicating this week's blog to explaining a little more about whom Hany Rambod is and what his style of FST-7 training is all about.

Hany Rambod is a highly regarded personal trainer and nutritionist and has lived up to his nickname "The Pro Creator". Hany trains many top bodybuilders such as Jay Cutler, Phil Heath, Tamer El-Guindy, and Ed Nunn.

Hany trains his clients with the system he has found workds the best to increase muscle mass which he calls FST-7. FST-7 is short for Fascia Stretch Training. This type of training involves using the full extensions of the msucle in order to result in a full "pump" of the muscle being worked. Hany has also found through his years of training that to make the msot gains in size and strength he recommends his clients to do 7 sets of 10, 12, or 15 reps of the same movement in order to fully pump the muscle being worked. For example, a person can do a shoulder workout that first hits the front, medial, and rear delts like normal and tehn ending their workout with seven sets of dumbell seated flys with a rest of no more than 30 seconds. A popular example widely used is the blowing up of a balloon with the fascia being comapred to the rubber. As more air is blown into the balloon, the bigger it gets. With FST-7 the more blood pushed into the muscle as the sets progress, the more the fascia stretches. Over time, as the fascia stretches, it allows more nutrients to enter into the muscle, thus making it bigger and stronger.

Check out Hany's web site if you would like to know more:

Furthermore, Hany has also produced a move FST-7 Defined that can also be purchased on his webiste that also explains how to use his style of training.

I hope this information helps you. If you ahve any additional questions please psot a comment to this blog or feel free to email me at

Quote of the Week:
"It is not the strength of the man's muscles that beats the other man; it is the strength of the man's mind that overcame him"

Talk to you all next week,

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