{"id":8203,"date":"2015-05-28T16:22:02","date_gmt":"2015-05-28T16:22:02","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8203"},"modified":"2017-01-19T00:06:44","modified_gmt":"2017-01-19T00:06:44","slug":"plan-de-entrenamiento-fst-7","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/plano-de-treino-fst-7\/","title":{"rendered":"Plan de entrenamiento FST-7"},"content":{"rendered":"<p>FST-7 es un entrenamiento creado por el entrenador Hany Rambod, famoso por haber entrenado a atletas como Phil Heath, Jay Cutler o <a href=\"https:\/\/ginasiovirtual.com\/dieta-e-treino-jeremy-buendia\/\">Jeremy Buend\u00eda<\/a>.<!--more--><\/p>\n<p>FST-7 es el acr\u00f3nimo de Fascial Stretch Training, que traducido significa entrenamiento de estiramiento de la fascia. En cuanto al n\u00famero 7, es el n\u00famero de serie que utiliza esta t\u00e9cnica.<\/p>\n<p>En resumen, con este entrenamiento haremos un entrenamiento de hipertrofia normal, con unas 3 a 4 series por ejercicio, y con 8 a 12 repeticiones por serie, pero en el \u00faltimo ejercicio de cada grupo muscular, realizaremos 7 series, con poco descanso entre cada una para conseguir el mejor pump posible.<\/p>\n<p>En esta serie de 7 no se deben utilizar ejercicios compuestos, ya que el objetivo es centrarse lo m\u00e1ximo posible en el m\u00fasculo en cuesti\u00f3n. Lo ideal ser\u00eda utilizar m\u00e1quinas o cables.<\/p>\n<p>Esta serie de 7 se realiza siempre al final del entrenamiento de cada grupo muscular.<\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Ejemplo de un plan de entrenamiento utilizando la t\u00e9cnica FST-7<\/strong><\/h2>\n<h1><strong>Entrenamiento A<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Press de banca inclinado<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Aberturas inclinadas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Press de pecho con mancuernas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">Aberturas para cables<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<\/ul>\n<h1><strong>Entrenamiento B<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">remo con barra<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown con agarre corto<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">fila de barra en T<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">M\u00e1quina de remo sentado<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<\/ul>\n<h1><strong>Entrenamiento C<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Press de hombros con mancuernas<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Frontales<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/posteriores1.jpg\">Posterior<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Lados<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimento-halter.jpg\">Encogimiento de hombros con mancuernas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimentos-smith.jpg\">Se encoge en Smith<\/a>\u00a0\u2013 7 series x 8-12 repeticiones<\/li>\n<\/ul>\n<h1><strong>entrenamiento D<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">curl con barra en Z<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/tricep-halter.jpg\">Extensi\u00f3n de tr\u00edceps con mancuernas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/bicep-halter-inclinado.jpg\">Curl con mancuernas en banco inclinado<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tr\u00edceps con barra en la frente<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\">B\u00edceps con cables<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extensi\u00f3n de tr\u00edceps en la m\u00e1quina<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<\/ul>\n<h1><strong>Entrenamiento E<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">sentadillas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/hack-squat.png\">Sentadilla Hack<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/leg-curl-em-pe1.jpg\">Flexi\u00f3n de piernas de pie<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/peso-morto-pernas-esticadas.jpg\">Peso muerto con piernas rectas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 7 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-na-smith.jpg\">Gemelos en el Smith<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-maquina.jpg\">Gemelos en la m\u00e1quina<\/a> \u2013 7 x 8-12 repeticiones<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">El tiempo de descanso en la serie de 7 debe ser de unos 30 segundos.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>O FST-7 \u00e9 um treino criado pelo preparador Hany Rambod, famoso por j\u00e1 ter treinado atletas como Phil Heath, Jay Cutler ou Jeremy Buendia.<\/p>","protected":false},"author":1218,"featured_media":8295,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"FST-7: Descubra o Segredo do Treino de Hipertrofia","_seopress_titles_desc":"Experimente o treino FST-7 de Hany Rambod para obter o m\u00e1ximo pump muscular com 7 s\u00e9ries finais de alta intensidade em cada grupo 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