FST-7 Tip: Leg day with Rambod and The Champ Derek Lunsford join forces in Tampa.

May 14, 2024

By Nutrition Monsters

FST-7 Tip: Legday met Rambod en The Champ Derek Lunsford bundelen krachten in Tampa Blog Cover

When 24-time Olympia-winning coach Hany Rambod and reigning Mr. Olympia Derek Lunsford come together in Tampa for a leg day, you know one thing for sure: the intensity will go through the roof. Building a set of legs that are wide, deep, and three-dimensional enough to become the best in the world requires more than just heavy lifting. It demands ruthless biomechanics and the principles of the FST-7 (Fascia Stretch Training) system.

During this leg day in Tampa, Derek Lunsford demonstrates under the guidance of the Pro Creator how to blast the quadriceps and hamstrings down to the very last muscle fiber. The absolute tip of this session? Keep physiological tension continuously on the target muscle and force maximum blood volume into the cells. In exercises like the pendulum squat and leg press, Derek lowers the weight extremely controlled (eccentric phase) to induce deep muscle damage. Then he explodes upward but stops just before full knee lockout. This keeps the lats and quads under constant tension and maximizes blood retention.

Pro tip from the Pro Creator: An Olympia-level leg workout completely drains your central nervous system and muscle cells. To turn this brutal physiological stress into pure muscle growth, Derek Lunsford relies blindly on the high-end supplementation from Evogen Nutrition:

The legendary Pump Stack: Take one scoop of Evogen EVP Xtreme 3D 30 minutes before your heavy leg day for ultimate focus and energy. Combine this with the stimulant-free, liquid Evogen EVP AQ. The liquid glycerol in this provides extreme hyperhydration and a brutal 3D muscle pump in your quads.
Anabolic protection during sets: Drink Evogen Amino KEM during this grueling workout. It supplies your muscles with all 9 essential amino acids (EAAs) and electrolytes to immediately inhibit acute muscle breakdown (catabolism) during training.
Acute post-workout recovery: Feed the micro-tears in your legs right after the last set with one scoop of Evogen IsoJect. This ultra-pure whey isolate breaks down amino acids lightning-fast thanks to IGNITOR™ enzyme technology for immediate recovery without stomach issues.

Related reading

The ultimate guide to strong and muscular legs
FST-7 Tips for Pendulum Squats: Maximum Quads Activation
FST-7 Tip: Mr. Olympia Derek Lunsford’s advice to new competitors

Discover our collections Ready to embrace the training intensity of a Mr. Olympia and push your legs to the absolute max? Discover the targeted collections at nutritionmonsters.com:

Pre-workout (the home of EVP Xtreme 3D and EVP AQ)
Intra-workout (like Evogen Amino KEM for endurance)
Proteins (like Evogen IsoJect for lightning-fast recovery)
Muscle Building
Fat Loss
Health & Wellness

FAQ

How does the combination of EVP AQ and intense leg training create that '3D' look?

The quadriceps and hamstrings are the largest muscle groups in the body and can hold a tremendous amount of blood. The liquid glycerol in Evogen EVP AQ increases osmotic pressure, drawing massive extra fluid into the active muscle cells. This creates extreme intracellular pressure during the FST-7 sets, resulting in a rounder, fuller, and more three-dimensional muscle belly.

Why does Derek Lunsford use Amino KEM during a heavy workout in Tampa?

An intense leg workout rapidly depletes glycogen stores. When the body has no immediate fuel left, it can start breaking down muscle tissue for energy. The liquid EAAs in Evogen Amino KEM flood the bloodstream directly with all 9 essential amino acids. This immediately stops muscle breakdown and optimizes hydration through the added electrolyte matrix.

How does Hany Rambod divide the notorious 7 sets during an intense leg workout?

On leg day, Hany Rambod often chooses to place the 7 FST-7 pump sets at the end of the workout on an isolation machine, such as the leg extension or seated leg curl. Because the core and lower back are fatigued by that time, the athlete can safely push to the absolute limit on a machine with a strict rest time of 30 to 45 seconds to stretch the muscle fascia.

What is the advantage of the extremely slow eccentric phase that Rambod prescribes?

The eccentric phase (the controlled lowering of the weight) is physiologically responsible for most micro-tears in the muscle fibers. By consciously slowing this phase down to 3 to 4 seconds, you increase the Time Under Tension and force the body into a much stronger anabolic recovery and growth stimulus.

Why doesn't Derek Lunsford fully lock his knees during the leg press?

Fully "locking out" the knees (hyperextension) at the top of the movement shifts the mechanical stress from the quadriceps to the tendons and joints. Hany Rambod has Lunsford stop just before the lockout. This protects the knee joints from injury and keeps the muscle continuously under tension, which is essential for maximum hypertrophy.

FST-7 Tip: Leg day with Rambod and The Champ Derek Lunsford join forces in Tampa.

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