Building Pro-Bodybuilder-Level Legs With FST-7 Training 

Muscle-building techniques are evolving rapidly with the latest hypertrophy studies, driving faster progress. Maximizing the stretch, eccentric force, and varying angles seem to be the major culprits. 

How do you apply this to your training? In March 2025, elite former bodybuilding coach Hany Rambod emphasized these growth factors during a leg session with amateur bodybuilder Eric Janicki. 

I’ve been doing this for 20 years. [These techniques] add up; it’ll hit differently.

—Hany Rambod

Rambod & Janicki’s FST-7 Leg Workout

• Leg extensions
• Smith Machine Squats
• Leg Press
• Pendulum Squats
• Lying Hamstring Curls 
• Braced Romanian Deadlifts

[Related: 3 Bodybuilding Myths You Need to Stop Believing]

The Research on Leg Extensions

Exercise setup can determine how muscles are activated. Reclining the leg extension backrest hits the deep rectus femoris quad muscle more than sitting upright due to a greater stretch. Pushing the leg lever back under the seat enhances this effect. (1) 

Upper-Inner Quad Focus & Range of Motion

Rambod suggested pointing the toes down like a ballerina (plantar flexion) to bias the inner-upper teardrop muscles with quad extensions. Janicki performed the first half of the set with toes pulled toward the shins to maximize force production, then switched to toes pointed downward for the second half.

The key is to keep your hip anchored to get a full stretch.

—Hany Rambod 

Place pads under the knees for a greater upper quad stretch. While pre-exhausting the quads with extensions isn’t necessary, Rambod encouraged it to enhance the mind-muscle connection during subsequent compound lifts. 

FST-7 Flex Sets 

Rambod believes posing during training translates to better competitive bodybuilding success. 

There are growth factors from flexing muscles. You gain the effects you want on stage.

—Hany Rambod

FST-7 flex sets, or posing between sets, is a quintessential part of Rambod’s programming. After quad extensions, push on the outer feet and squeeze the quads for a total of three minutes while hitting the front and side chest poses. 

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Squat Depth and Tempo 

If you tend toward dominant glutes, Rambod advised squatting until the thighs are just below parallel to prevent the glutes from taking over. Overdeveloped quads detract from the V-taper aesthetic. Go slow during squats to keep tension on the quads. For bigger glutes, use a deeper range of motion. 

Regional Hypertrophy & Bracing 

Janicki lay prone on a V-shaped pad while lying hamstring curls to create a bent hip angle, similar to how a preacher curl targets the biceps but for the hamstrings. Research indicates that muscle growth is maximized where stretch and tension are greatest. This variation biases the lower hamstrings. (2)

References

1. Mitsuya H, Nakazato K, Hakkaku T, Okada T. Hip flexion angle affects longitudinal muscle activity of the rectus femoris in leg extension exercise. Eur J Appl Physiol. 2023 Jun;123(6):1299-1309. doi: 10.1007/s00421-023-05156-w. Epub 2023 Feb 16. PMID: 36795130.
2. Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.

Featured image: @ericjanickifitness on Instagram