The reigning Mr. Olympia, Derek Lunsford, is training intensely in his off-season. That includes hypertrophy-focused leg training using the FST-7 training methodology designed by Lunsford’s coach, Hany Rambod.
Rambod created FST-7, or Fascia Stretch Training 7, which aims to change the fascia’s biological structure by lengthening it to maximize muscle growth. (1). The fascia is a web-like connective tissue casing that surrounds and holds every organ, blood vessel, bone, nerve fiber, and muscle in place. Expanding the fascia allows the muscles more room to grow. (2)
FST-7 involves performing seven working sets of 8–12 reps on the final exercises of a workout. This technique strategically fatigues the target muscle through multiple sets with moderate weight to maximize blood flow for an intense pump.
This targeted stress stimulates muscle growth to improve fascia (connective tissue) elasticity, which can lead to better muscle definition.
Derek Lunsford’s Quad-Dominant Leg Workout
Here is a summary of the training session:
Lying Leg Curl
Check out the video below:
[Related: The “Perfect” Leg Workout for Bodybuilding, From Pro Coach Joe Bennett]
Leg Extensions
In line with the FST-7 training principle, Lunsford opened with heavy sets of leg extensions to pre-exhaust the quads before heavier compound movements. O
pen chain exercises like 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).
On the final set, Lunsford employed partial reps in the bottom half of his ROM to maximize quad fiber stimulation.
Lying Leg Curl & Smith Machine Squats
Though focused on quads, Rambod had Lunsford warm-up his hamstrings and knees with lying leg curls to help ROM on squats and lower injury risk.
Lunsford transitioned to seven sets of Smith machine squats and warmed-up with one 45-pound weight plate per side. He progressively added weight, reaching five plates per side on the final set.
Smith machine training helps stabilize the torso, keeping it upright throughout the ROM. This can lead to greater quad engagement than a conventional barbell back squat as the requisite to stabilize the weight is alleviated. Lunsford assumed a shoulder-wide stance and lowered until his knees were at 90 degrees; Rambod cued:
Keep the heels flat [on the floor], drop the hips, and work the upper thighs.
Lunsford’s impressive lower body gains during the off-season have shown 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 cluster sets of hack squats, performing 10 reps per set with three plates on each side. The 30-year-old added a resistance band to the hack squat machine to tweak its resistance profile. The band eases tension on the descent as it stretches and adds it back during the concentric.
Rambod used a stopwatch to time Lunsford’s rest during the hack squats. “This builds endurance,” Rambod said. “When you do FST-7 sets, you can do less cardio because you get in better shape.”
Lunsford is set to hit the stage at the 2024 Pittsburgh Pro (May 10-11), where he will guest pose alongside Hunter Labrada, Samson Dauda, former two-time 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 & Francis. Available at: https://www.taylorfrancis.com/chapters/edit/10.1201/9780429203350-10/fascia-stretch-chris-frederick (Accessed: 03 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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