{"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":"trainingsplan-fst-7","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/plano-de-treino-fst-7\/","title":{"rendered":"FST-7 Trainingsplan"},"content":{"rendered":"<p>FST-7 is een training die is ontwikkeld door trainer Hany Rambod, bekend van het trainen van atleten als Phil Heath, Jay Cutler of <a href=\"https:\/\/ginasiovirtual.com\/dieta-e-treino-jeremy-buendia\/\">Jeremy Buendia<\/a>.<!--more--><\/p>\n<p>FST-7 is de afkorting voor Fascial Stretch Training, wat letterlijk vertaald fascia-stretchtraining betekent. Wat het getal 7 betreft, dit is het aantal reeksen dat door deze techniek wordt gebruikt.<\/p>\n<p>Kortom, met deze training doen we een normale hypertrofietraining, met ongeveer 3 tot 4 sets per oefening en met 8 tot 12 herhalingen per set. Maar in de laatste oefening van elke spiergroep voeren we 7 sets uit, met weinig rust tussen elke set om de best mogelijke pomp te bereiken.<\/p>\n<p>In deze serie van 7 mogen geen samengestelde oefeningen worden gedaan, omdat het doel is om u zoveel mogelijk op de desbetreffende spier te concentreren. Het ideaal zou zijn om machines of kabels te gebruiken.<\/p>\n<p>Deze serie van 7 wordt altijd aan het einde van de training van elke spiergroep uitgevoerd.<\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Voorbeeld van een trainingsplan met behulp van de FST-7-techniek<\/strong><\/h2>\n<h1><strong>Opleiding A<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Hellend bankdrukken<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Schuine openingen<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Halterborstpers<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">Kabelopeningen<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<\/ul>\n<h1><strong>Opleiding B<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Barbell rij<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown met korte grip<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">T-balk rij<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Zittende roeimachine<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<\/ul>\n<h1><strong>Opleiding C<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Halter schouderpress<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Frontalen<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/posteriores1.jpg\">Achterste<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Zijkanten<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimento-halter.jpg\">Halter haalt zijn schouders op<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimentos-smith.jpg\">Krimpt in smid<\/a>\u00a0\u2013 7 sets x 8-12 herhalingen<\/li>\n<\/ul>\n<h1><strong>D-opleiding<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Z-bar krul<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/tricep-halter.jpg\">Dumbbell triceps extensie<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/bicep-halter-inclinado.jpg\">Curl met halters op een schuine bank<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Triceps met halter op voorhoofd<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\">Biceps met kabels<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Triceps-extensie op de machine<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<\/ul>\n<h1><strong>Opleiding E<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Squats<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Been extensie<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">druk op<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/hack-squat.png\">Hack-squat<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/leg-curl-em-pe1.jpg\">Staande beencurl<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/peso-morto-pernas-esticadas.jpg\">Deadlift met rechte benen<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Been krullen<\/a> \u2013 7 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-na-smith.jpg\">Tweelingen in de Smith<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-maquina.jpg\">Tweelingen in de machine<\/a> \u2013 7 x 8-12 herhalingen<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">De rusttijd in de serie van 7 moet ongeveer 30 seconden zijn.<\/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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