my name is Hani Ranma I've helped 13 Olympians transform from impressive to legendary FST seven is my masterpiece it won't be easy it will hurt come with me and stretch your limits in my career I've won 13 Olympia titles using my methods and my services there you go come on so the first two olympia wins that i had was with jenny linen figure in 2009 when I worked with Jay Cutler he hired me after he had lost the Olympia in 2008 and nobody had ever lost in Olympia to come back to win ever and that was my first men's overall win in the Olympia competition then the next Olympia winner was 202 champion Kevin English where we had won a couple of mr. Olympia's together I also won two Olympia figure competitor titles for Nicole Wilkins something that I'm also very proud about is the men's Olympia physique champion Jeremy Buendia and only his second show at the Olympia where he had taken second the previous year he was able to win this last year in 2014 and that put my titles at 3 Olympia winners in one night Oh all the way down FST 7 was the ability to take several different programs and kind of combine them one more fSV 7 stands for fashio stretch training the 7 is the amount of sets that you do at the end the expansion of the Basha is what's going to help trigger the growth so that when we go in there and we work for that ultimate pump you're going to end up getting really good round muscle bellies maximum separation top it so the base of the program is still a high intensity training system where you're using heavier weights that you can use to be able to get stronger and those are what we call the base sets those are the first three to four exercises oh those are going to help keep and maintain your strength if not increase your strength then it also incorporates a high volume portion to it that helps you create that volume in effect that we wanted for the athletes to get that visual roundness and that separation in the muscle belly so you're taking a high-intensity approach and you're taking a volume approach and then you're combining them and that's what FST 7 is good my theory when I created FST 7 was that depending on your particular genetics the pliability of your fashio has a lot to do with how big you're going to get therefore trying to stretch it out by continuous sets without allowing it to retract the pump to retract was going to allow you to get that 3-dimensional effect in that muscle belly by being able to stretch that faster from the inside out oh oh all the way down the reason why FST 7 came about and I started using it is because when I was training online clients I was giving them training programs and diet programs and what they were doing was they were following the diet program okay but with the training program I need something to increase the intensity of their workouts so working with somebody that might be in Rome could be in Paris it could be in New York could be in Miami I needed to be able to write a program that they could follow that I knew that they would be able to get maximum amount of intensity out of their workouts so therefore when I created FST 7 it was able to increase the intensity exponentially so therefore it created a solution to the training environment of mostly people are just being lazy or hold it hold it hold it hold it hold it hold it now a beginner would use this program maybe only for 1 to 2 body parts a week but depending on what the level of recovery is if you are a person who gets plenty asleep to eat protein every two two and a half three hours and you're able to be really really consistent you're going to be able to do FSD 7 programs to three times a week no problem if you're a person who trains kind of a little bit inconsistently I would recommend starting off with maybe only once week all right what I usually recommend is somebody take a body part and use FST 7 for that body part for about 3 to 4 weeks then switch it to a different body part if you're doing for example for 3 weeks you can be doing chest and then you can switch over to shoulders for FST 7 weeks up slow there you go I call these workouts the shock-and-awe workout because what it's doing is you're not able to do this type of work out all the time but when you do it it does trigger growth and if it's giving proper nutrition proper rough proper supplements you are going to see the differences as early as one week job well when you're training this intense it's really important to be able to maximize the pump because what you're trying to do is you're it's all about blood flow so between the hydration which I talked a lot about making sure that you're properly hydrated drinking water before the workout drinking water during the workout it's also making sure that you're getting the right types of ingredients that are going to help with that muscle expansion and what that means is getting a nitric oxide substrates that are going to help with that pump you want to get that 20-30 minutes beforehand you want to make sure that you're also during the workout you're getting something where you're going to be able to focus on your recovery so branched chain amino acids also glutamine citrulline is also very nice to be able to have during the workout to continue the pump so all of those things put together with the highest quality available is what you want to be able to fuel the workout and then also to help you recover from it post-workout I'm a heavy believer and a way I slip along with some kind of carbohydrate to be able to help with the absorption and reintroduction of glycogen SYP SYP the food protocol is super important it's one of the most important things because you're tearing down those muscle fibers and you're only growing after the fact so the next 23 hours until your next workout you are in growth mode so you it's so important that you're taking in protein every two and a half to three hours and it's so important that you're creating proper amounts of carbohydrates and the right fast so every two and a half to three hours you have to keep feeding your body if you want to optimize your growth pop up come on show me show me up I got it so we're providing three workouts for you to follow one Jeremy's gonna show you the intensity of the workout the proper form I'm gonna be there coaching him making sure to keep him motivated keeping them focused and making sure that he doesn't get injured one more all the way good job make sure you watch all the workouts before you perform any of these and if you have any questions you can contact me on my Instagram or Facebook page at Hani Rambo oh my god up easy one more one more three oh yeah for more content like this keep coming back to bodybuilding calm just go lightweight move three oh your is it finish it one more one more that's all that's how you do a set that's how you do a set