Reigning Mr. Olympia Champion Lunsford Adopts FST-7 Training for Explosive Leg Development
On May 3rd, 2024, leading sports news outlet Muscle & Fitness reported on the intense off-season training regimen of reigning Mr. Olympia champion, Derek Lunsford. Under the guidance of renowned coach Hany Rambod, Lunsford has been incorporating the FST-7 training methodology to focus on hypertrophy-driven leg development.
The FST-7 (Fascia Stretch Training 7) technique, developed by Rambod, aims to maximize muscle growth by strategically lengthening the fascia, a web-like connective tissue that surrounds and supports every muscle in the body. This approach involves performing seven working sets of 8-12 reps on the final exercises of a workout, targeting the muscles through multiple sets with moderate weight to stimulate blood flow and an intense muscle “pump.”
Lunsford’s leg day training session, as detailed in the article, exemplifies the FST-7 principles. He began with heavy sets of leg extensions to pre-exhaust the quadriceps, followed by lying leg curls to warm up the hamstrings and promote range of motion for the subsequent compound movements. Transitioning to the Smith machine squat, Lunsford progressively added weight, reaching five plates per side on the final set, which Rambod noted helps enhance quad engagement by stabilizing the torso.
“The targeted stress from the FST-7 protocol can lead to improved fascia elasticity and better muscle definition, complementing Lunsford’s impressive off-season lower body gains.”
- Hany Rambod, Renowned Coach
The workout concluded with seven cluster sets of hack squats, with Lunsford adding a resistance band to the machine to modulate the resistance profile and build endurance. Rambod emphasized that the targeted stress from the FST-7 protocol can lead to improved fascia elasticity and better muscle definition, complementing Lunsford’s impressive off-season lower body gains.
Lunsford is set to hit the stage at the 2024 Pittsburgh Pro in May, where he will guest pose alongside other top Strongman athletes, including Hunter Labrada, Samson Dauda, former two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Nick Walker, and Andrew Jacked.
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