FST-7 Tip: For Training the Abdominal Muscles

Aug 7, 2023

By Nutrition Monsters

FST7 Tip: Voor het trainen van de buikspieren

Do you want to build a strong core and achieve that coveted definition in your abs? Then there is no one better to learn from than Pro Creator Hany Rambod. As a 24-time Olympia-winning coach, he knows exactly how to push a muscle group to its limit. In this guide, we dive into Hany's specific FST-7 approach to training the abs. Watch the official Evogen Nutrition YouTube video "FST7 Tip: For Ab Training" below and read on for the full breakdown and workout plan.

The Perfect Technique for Crunches: "Roll Yourself Up"

Hany Rambod always emphasizes perfect form during ab exercises. Many athletes make the mistake of keeping their abs flat and rigid during a crunch, causing the hip flexors to take over. Instead, follow this advice from the champion maker:

The 'Roll-in' technique: Do not keep your abs rigid like a plank. You want to curl your spine up vertebra by vertebra and truly bring your rib cage toward your pelvis.
The warm-up set: Always begin every ab workout with a few light, controlled warm-up sets of 15-20 repetitions to activate the mind-muscle connection.

The FST-7 Ab Workout Plan

To truly force your abs to grow and develop definition, you can apply the FST-7 (Fascia Stretch Training) principle at the end of your workout. This involves stretching the fascia surrounding the muscle by driving maximum blood flow and pump 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 Cramps and Optimize Hydration

Especially during your first or second intense FST-7 ab workout, the risk of acute cramping in the core is very high. The abs respond intensely to the intense contractions. Hany Rambod therefore advises you to be extremely attentive to your hydration, especially on hot days. Make sure your muscle cells are saturated with water and essential minerals.

The Evogen Solution: To combat cramps and maximize your muscle pump, take Evogen Amino KEM or EVP 3D (non-stim pre-workout) before your workout. These supplements are packed with high-quality electrolytes, sodium, and hydrating ingredients to stop muscle cramps in their tracks.

Remember: Abs Are Made in the Kitchen

Doing hundreds of ab exercises will make your core incredibly strong, but it will not automatically give you a six-pack. Hany is very clear about this: a lean midsection is primarily 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 covering them, you will not see them. You need to be in a calorie deficit to get your total body-fat percentage low enough (usually below 12% for men and below 20% for women) to show that deep definition. So combine your hard FST-7 workouts with a clean diet, sufficient protein from Evogen IsoJect to prevent muscle loss, and a strategic cardio plan.

Related Reading

Discover Our Collections Want to take your core workouts to the next level? Strengthen your foundation with the collections at nutritionmonsters.com:

Protein (such as Evogen IsoJect for optimal muscle retention)
Muscle Building
Pre-workout (such as Evogen EVP 3D)
Intra-workout (such as Evogen Amino KEM for hydration)
Weight Loss
Health & Wellness

FAQ

How many times per week should I train my abdominal muscles according to Hany Rambod?

For most athletes, 2 to 3 times per week at the end of a regular workout is sufficient. The abdominal muscles are a muscle group that recovers relatively quickly, but they still need rest to grow and become stronger.

Why do I get cramps so quickly during abdominal exercises?

This is because the abdominal muscles are often shorter and less flexible than larger muscle groups. During a maximal contraction (such as the roll-in crunch), the muscle quickly goes into stress. A lack of fluids or electrolytes (such as sodium and magnesium) intensifies this effect. Use an electrolyte and amino acid supplement to prevent this.

Does abdominal muscle training help burn belly fat?

No, spot fat burning is biologically impossible. Abdominal exercises make the muscles bigger and firmer, but to burn the fat that lies over them, you need to be in an overall calorie deficit through your diet and cardio.

What is the advantage of the FST-7 method specifically for abdominal muscles?

The FST-7 method focuses on stretching the muscle sheath (the fascia) that tightly surrounds your abdominal muscles. By doing 7 sets with very short rest periods (30 seconds) at the end of your workout, you pump a maximum amount of oxygen- and nutrient-rich blood into the core. This forces the abdominal muscles to become thicker and deeper, making them much more prominent and three-dimensional once your body fat percentage is low enough.

Should I use extra weight when training my abdominal muscles?

This depends on your goal. If you are looking for deep, blocky abs that are visible even at a slightly higher body fat percentage, it’s smart to do at least one heavy, weighted exercise per week (such as the Cable Crunch). Do you want to keep your waist as slim as possible? Then focus more often on bodyweight exercises with maximum contraction and technique, just as Hany Rambod advises.

FST-7 Tip: For Training the Abdominal Muscles

The Perfect Technique for Crunches: "Roll Yourself Up"

The FST-7 Ab Workout Plan

Warning: Prevent Cramps and Optimize Hydration

Remember: Abs Are Made in the Kitchen

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