Lunsford is aiming to bring a bigger pack to the 2024 Olympia.
Last updated on May 3, 2024
Reigning Mr. Olympia Derek Lunsford is training hard in his off-season. This includes hypertrophy-focused leg training using the FST-7 training methodology designed by Lunsford’s trainer, Hany Rambod.
Rambod created FST-7, or Fascia Stretch Training 7, which aims to change the biological structure of fascia by stretching it to maximize muscle growth. (1) Fascia is a web-like sheath of connective tissue that surrounds and holds all organs, blood vessels, bone, nerve fibers, and muscles in place. The expansion of the fascia theoretically allows the muscles more room to grow. (2)
FST-7 involves performing seven working sets of 812 repetitions in the final exercises of a workout. This technique strategically fatigues the target muscle through several sets with a moderate weight to maximize blood flow for an intense pump.
This targeted stress stimulates muscle growth to improve fascial (connective tissue) elasticity, which can lead to better muscle definition.
Derek Lunsfords quad-dominant leg workout
Here is a summary of the training session:
Watch the video below:
[Related: The Perfect Leg Workout for Bodybuilding, From Pro Coach Joe Bennett]
leg extensions
In keeping with the FST-7 training principle, Lunsford opened with big sets of leg extensions to exhaust the quads before heavier compound movements.
Open chain exercises such as leg extensions can improve range of motion (ROM) and strength to promote hypertrophy by isolating a specific muscle group. Rambod recommends slow eccentrics to increase time under tension (TUT).
In the final set, Lunsford used partial reps in the lower half of his ROM to maximize stimulation of the quad fibers.
Lying Leg Curl and Smith Machine Squats
While they focused on the quads, Rambod had Lunsford warm up his hamstrings and knees with lying leg curls to help improve his squat range of motion and reduce the risk of injury.
Lunsford went through seven sets of Smith machine squats and warmed up with a 45-pound weight plate per side. He gradually added weight, reaching five plates per side in the final set.
Smith machine training helps stabilize the torso, keeping it upright throughout ROM. This can result in greater quad engagement than a conventional barbell squat, as the requirement to stabilize the weight is eased. Lunsford assumed a shoulder-height stance and lowered himself until his knees were at 90 degrees; Rambod said:
Keep your heels flat [on the floor]drop your hips and work your upper thighs.
Lunsford’s impressive lower-body gains during the offseason have created positive changes in Lunsford’s right leg, which was previously weaker than his left.
[Related: The 4,000-Calorie Diet That Helped Tristyn Lee Gain 40 Pounds]
Hack Squat
Lunsford concluded the FST-7 workout with seven sets of squat groups, performing 10 repetitions per set with three plates on each side. The 30-year-old added a resistance band to the hack machine to adjust its resistance profile. The band relieves tension on the downswing as you stretch and adds it back during the concentric.
Rambod used a stopwatch to time the Lunsfords’ rest during hack squats. This increases endurance, Rambod said. When you do FST-7 sets, you can do less cardio so you get in better shape.
Lunsford will take the stage at the 2024 Pittsburgh Pro (May 10-11), where he will guest star alongside Hunter Labrada, Samson Dauda, former Mr. Olympia Mamdouh Big Ramy Elssbiay, Nick Walker and Andrew Jacked.
References
- Chris and Frederick (2020) Does Fascia Stretch?: 10: Fascia, Function and Medical Applications, Taylor and Francis. Available at: https://www.taylorfrancis.com/chapters/edit/10.1201/9780429203350-10/fascia-stretch-chris-frederick (Accessed: 3 May 2024).
- Klingler W, Velders M, Hoppe K, Pedro M, Schleip R. Clinical relevance of fascial tissue and dysfunctions. Curr Pain Headache Rep. 2014;18(8):439. doi: 10.1007/s11916-014-0439-y. PMID: 24962403.
Featured Image: @dereklunsford_ on Instagram
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