The FST-7 Quad Workout | The Ultimate Guide!


Are you curious about FST-7 quad workouts? Are you looking for a simple, step-by-step guide that explains everything you need to know about Hany Rambod trains for big quads and a huge back squat? Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to train your quads using Hany Rambod’s FST-7 Training Program.

Hany Rambod is one of the world’s best bodybuilding coaches. He has worked with some of the greatest bodybuilders of all time, including 4x Mr. Olympia winner Jay Cutler and 7x Mr. Olympia winner Phil Heath.

Hany Rambod believes the fastest, safest and most effective way to build massive quads is with his FST-7 Training Program. Hany uses many novel training methods, including the pre-exhaust method, blood starving sets, and FST-7 sets, to shock your quads into growth while avoiding injuries.

Here is one of Hany Rambod’s favorite quad workouts that you can try. Check it out:

FST-7 Quad Workout #1

  • Exercise #1: Leg extensions, 4 sets of 8-15 reps
  • Exercise #2: Lying leg curl, 4 sets of 8-15 reps
  • Exercise #3: Back squat, 4 sets of 8-15 reps
  • Exercise #4: Machine hack squat, 4 sets of 8-15 reps
  • Exercise #5: Vertical leg press, 7 sets of 8-15 reps

Here is the training video:

This is a perfect example of how Hany Rambod likes to organize his quad workouts. Hany starts this workout with one of his favorite leg exercises: the leg extension.

Hany says that performing leg extensions first in your routine has many advantages: it helps you establish a great mind-muscle connection with the quads and it gives you an incredible pump right at the start of the workout.

“So what we’re trying to do is really get the mind-muscle connection, get the range of motion so you can do it properly and then start adding weight.”

Doing leg extensions first in your workout also limits the amount of weight that you can use on other exercises like squats and leg presses. This potentially makes them safer and reduces your risk of injury.

Another one of Hany Rambod’s favorite leg training strategies is called “blood starving sets.” Hany performs the vertical leg press last in his quad routine, but instead of resting his legs on the ground in between his sets, he actually keeps his feet up on the leg press platform.

He says this strategy starves your legs of blood, so that your legs super compensate in size once the set is over.

“First set of vertical leg presses, it’s not about all-out weight because this is super light. It’s about just trying to sit your hips and get your range of motion right.

Because you’re going from a completely different exercise to a new vertical movement. And with all the blood coming into your quad, it’s going to accentuate your pump even further when you go right side up.”

Here is another FST-7 quad workout that you can try. Check it out:

FST-7 Quad Workout #2

  • Exercise #1: Leg extensions, 7 sets of 8-15 reps
  • Exercise #2: Vertical leg press, 4 sets of 8-15 reps
  • Exercise #3: Back squat, 4 sets of 8-10 reps
  • Exercise #4: Walking barbell lunges, 4 sets of 8-15 reps

Here is the training video:

Steve Kuclo performs some exercises for his hamstrings at the end of this workout, but we’re just going to focus on the quadricep exercises. Hany Rambod tells Steve Kuclo to pre-exhaust his quads with leg extensions right at the start of the workout.

Steve is incredibly strong, so Hany wants to pre-exhaust his quads before performing heavier exercises like the back squat. For this workout he actually uses the FST-7 preload technique.

This means he performs 7 sets with short rest periods on the first exercise to really establish a great pump before his heavier exercises.

“You can do straight sets or preload. In the past some beginners or intermediates would do FST-7 preload at the end. With some more advanced bodybuilders we will actually use extensions as a preload at the beginning of the workout.

That will increase blood flow to your quads so you have a better mind-muscle connection as you go to other compound exercises.

Especially if you don’t get a good pump on your squats or leg presses or hack squats, you can use leg extensions as your FST-7 pre-load.”

After the leg extensions Hany moves onto some of his other favorite quad exercises, including leg presses, back squats and walking barbell lunges. Throughout the workout Hany uses very strict rest periods to make sure that his quads are working as hard as possible on every set.

“Because we’re doing a compound movement, instead of resting 45-60 seconds, we’re going to rest anywhere from 1.5-2 minutes, just to make sure that those energy levels are back up so you can complete your sets.”

Hany Rambod sometimes works with Men’s Physique competitors. These guys are wearing board shorts during their competitions and they aren’t judged based on the size of their legs, so Hany Rambod organizes their leg workouts a little differently.

Here is a quad workout that Hany Rambod performed with Jeremy Buendia. Check it out:

FST-7 Quad Workout #3

  • Exercise A1: 45 degree leg press, 6 sets of 8-15 reps, no rest
  • Exercise A2: Walking alternating DB lunges, 6 sets of 8-15 reps, no rest
  • Exercise A3: Leg extensions, 6 sets of 8-15 reps, 2-3 minutes rest

Here is the training video:

Hany Rambod’s goal for this workout was to work his legs while keeping the risk of injury very low. He didn’t want Jeremy to perform any dangerous exercises like squats or deadlifts. Instead, he had Jeremy perform a tri-set with three different quad exercises.

A tri-set is really a circuit of three exercises performed with no rest between sets. For this workout Jeremy performed leg presses, walking lunges and leg extensions all back-to-back with no rest between exercises. Here is Hany describing this workout:

“We’re trying to keep the body off guard. This is how you break plateaus and this is how you create a bigger and better pump. You notice that we’re also not using an extraordinary amount of weight.

This is because we have three different exercises that we’re going to do. On top of that we are keeping the intensity high with short rest periods.”

Hany normally performs leg extensions, followed by heavier mass-building quad exercises like squats and leg presses. However, he sometimes likes to mix things up with his Men’s Physique competitors to reduce their risk of injury.

Verdict | The FST-7 Quad Workout!

Hany Rambod structures his FST-7 quad workouts in a very unique way. He likes to pre-exhaust his quads with leg extensions, and then perform heavier mass-building exercises like leg presses and squats.

Hany says organizing your workouts this way will give you better results, while reducing your risk of injury. Many legendary bodybuilders like Dorian Yates and Branch Warren also liked to train this way.

If you respond well to high-volume leg workouts then you may want to give the FST-7 quad program a shot. It could be just what you need to take your training to the next level.

“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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