Do you want to build a strong core and get that coveted definition in your abdominal muscles? Then there is no one better to learn from than the Pro Creator Hany Rambod. As a 24-time Olympia-winning coach, he knows exactly how to push a muscle group to the limit. In this guide, we dive into Hany's specific FST-7 approach for training the abs. Watch the official Evogen Nutrition YouTube video below "FST7 Tip: For Training the Abs" and read on for the full breakdown and the routine.
The Perfect Technique for Crunches: "Roll Yourself Up"
Hany Rambod always emphasizes perfect form in ab exercises. Many athletes make the mistake of keeping their abs flat and rigid like a plank during a crunch, causing the hip flexors to take over the work. Instead, follow this advice from the champion maker:
- The 'Roll-in' Technique: Don’t keep your abs tight like a plank. You want to roll your spine vertebra by vertebra and really bring your chest towards your pelvis.
- The Warm-up Set: Always start every ab workout with a few light, controlled warm-up sets of 15-20 reps to activate the mind-muscle connection.
The FST-7 Ab Routine
To really force your abs to grow and define, you can apply the FST-7 (Fascia Stretch Training) principle at the end of your workout. This involves stretching the fascia around the muscle by pumping maximum blood into the muscle with minimal rest.
- Warm-up: Crunches | 2 Sets | 15 - 20 Reps | 45 sec rest | Note: Focus on the 'roll-in' technique.
- Hanging Leg Raises | 3 Sets | 12 - 15 Reps | 60 sec rest | Note: For the lower abs.
- FST-7 Cable Crunches | 7 Sets | 10 - 12 Reps | 30 sec rest | Note: Pump sets with minimal rest!
Warning: Prevent Cramping and Optimize Hydration
Especially during your first or second intense FST-7 ab workout, the chance of acute cramping in the core is very high. The abs react strongly to the intense contractions. Hany Rambod therefore advises being extremely sharp on your hydration, especially on hot days. Make sure your muscle cells are full of water and essential minerals.
The Evogen Solution: To prevent cramps and maximize your muscle pump, take Evogen Amino KEM or EVP 3D (non-stim pre-workout) before your training. These supplements are packed with high-quality electrolytes, sodium, and hydrating ingredients to stop muscle cramps right at the source.
Remember: A Six-Pack Is Made in the Kitchen
Doing hundreds of ab exercises will make your core very strong, but it won’t automatically give you a six-pack. Hany is very clear about this: a tight stomach is mainly made in the kitchen and supported with cardio. You can have the most beautiful abs in the world, but if there is a layer of fat over them, you won’t see them. You need to be in a calorie deficit to get your total body fat percentage low enough (usually under 12% for men and under 20% for women) to show that deep definition. So combine your heavy FST-7 training with a clean diet, enough protein from Evogen IsoJect to prevent muscle loss, and a strategic cardio plan.
Related Reading
- Why You Don’t Always See Your Progress in the Gym in the Mirror
- The Ultimate Guide to Strong and Muscular Legs
- FST-7 Tip: Build Rounder Glutes with the Glute Abductor
Discover Our Collections Want to take your core workouts to the next level? Strengthen your foundation with the collections at nutritionmonsters.com:
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