FST-7 Chest & Biceps Workout | Hany Rambod's Ultimate Guide to FST-7
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- Опубликовано: 11 июн 2024
- FST-7 Chest & Biceps Workout - Bodybuilding.com. Fascia Stretch Training. Hany Rambod And Jeremy Buendia's FST-7 Chest-And-Biceps Workout.
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Watch and learn from Hany Rambod, one of the best coaches in fitness, as he takes Men's Physique Olympia champion Jeremy Buendia through a brutal FST-7 chest-and-biceps workout!
My nickname in the fitness industry is "the Pro Creator." I've coached my athletes to 13 Olympia titles and transformed their bodies from impressive to legendary. Today, you get to see me train 2014 men's physique Olympia champion Jeremy Buendia through one of my incredibly challenging-but incredibly effective-muscle-building FST-7 workouts.
This chest-and-biceps workout isn't easy. It's going to hurt, but Jeremy is a living, breathing example that FST-7 can help you substantially change the shape and size of your muscles. Come with us and stretch your limits.
Before we get into the workout, let's talk a little bit about what FST-7 is and what makes it different from your usual bodybuilding workout. FST-7 stands for fascia stretch training, and the "7" stands for the number of sets you do at the end of a workout.
The goal of FST-7 is to expand and create microscopic tears in the fascia-a connective sheath surrounding the muscle fibers-around a target muscle group by increasing the volume of that muscle. This is achieved by flooding the muscle with blood by working toward an incredibly epic pump. Stretching the fascia will give you room to grow for the long haul.
Heavy weights will get you thicker, denser muscles, but that round, full look comes from training for the pump. With those aspects in mind, this workout is designed so you do heavier work first, then follow it with 7 lighter sets that will bring a lot of blood and nutrients to your muscles. That blood means a lot of stretching and growth.
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Хобби
I tried this workout...I'm texting from heaven right now...
Divyarajsingh Patil I try this tomorrow. Let's die
Divyarajsingh Patil so funny man. Just have peace man😂😂😂😅😅😅
Ahahahaahaha 👍👍
Hahahahaha
Stop masturabation
2024 enyone?🥲
😂😂😂
🔥🔥
here
I never wanted to flex after a set because I didn't want to be"that guy" lol. But I've started doing it since working out at home and it's no joke, its like an extra set
Who cares what other people think bro! Flexing after a set helps pump all that blood and nutrients into the muscle you've been working on. Its the best thing you could do.
Wow, your training is about as outdated as this video is… you keep listening to the bros, bro.
@@Ben-jr3ji What would you change?
I started flexing after each set from this video and it for sure has helped my development
Goid
"He may not be a KING but He is DEFINITELY KING MAKER"
THIS QUOTE SUITES HIM VERY WELL💪👀
Incredible thank y’all. I had a really great pump today 💯
This is the best workout video i ever seen, so much useful information for growth, Thanks
This is the best chest and biceps workout I seen this year I can’t wait to try this on my chest day
So helpful so informative thank u so much!
You are really the greatest coach 🙌
this video is literaly helpful for me doing exercise in gym, thx.
Truely amazing work out!
I’m changing my body with these workouts 🔥🔥🔥 thanks so much
How's the progress?
I've been training on and off for the last 44 years.
Started when I was 14.
This type of training is something I discovered and worked out for myself by trying anything and everything until I found what works for me.
At 58 the young guys just shake their head in amazement at what I can lift and the gains I get I very short period of time.
Flexing between sets has always worked for me and in the beginning when others didn't get it, they started asking questions when I fly past others that have trained for longer.
Same, I finally after 4 years found a program that works for me
I'm very inspired by the work out respect for you Sir
this is the first time I've ever seen this kind of difficult workout in my life, it's a very meaningful exercise. All the best
Had an amazing pump after my first session of this today
It is a very difficult exercise and also a strong exercise. All due respect to the coach and to the trainee
Trainee that’s 2014 physique champion
I felt like puking just watching that! What a brave athlete and brilliant trainer. 🙏🏻👍
I've been playing around with weights... this is incredible
And he's pro and still reracks his weights, unlike most people
The force is great in this guy.
Very good workout. Thanks Sir.
I'll do it.. direct from Mozambique 🇲🇿👏🏽💪🏾
You have really impressed and implored me!!
Allenamento favoloso grande esecuzione💪🏋️♂️💪
What a great video, thanks guys.
Hany has some knowledge! Very interesting!
Some ? 😂😂😂 Are you kidding me ?
Great combination and thanks great training
You are great sir
Watching this video is helpful than to have a trainer. Like. 👍👍👍👍
I had a trainer at la fitness for 3 days.... he did something similar to this, poses and everything! Never been pumped like that in my life!
That was a good one. Thanks!
thanks for the good advice bro truly appreciate
After Viewing, it's very Similar to the Super Sets I do with Sumilar Results. It's Amazing how long the pump lasts in your muscles. It's as though they've grown an inch that very day lol
Thanks for your Videos I will check them All out.
Currently I'm at 18 Pullups in one Setting. Working up to 30 Pullups.
Pullups have Strengthened my Entire Body & have Increased the weight poundage on many of my Excercises.
But I don't do 100 lbs Dumbells on Incline Bench yet lol ...
Thank You!
i always love how Hany Treats Buendia like his Son. love, compassion , care and smiles after every set he did. Just like a Proud father.
Gguuxxx
Respect!!
Wow love how u taking your time teaching dat guy u have lots ofpatient to do dat grt workout love it
This is amazing . this information mind blowing .thanks
Excellent coach
Those partial reps at the end of the set immediately followed by the flex 🥴
Good work 💯
Great info regarding Collins the work sets
I have always lifted for a couple years and stop. Lift for a year on and off, 6 months on and off. Seeing all of these exercises brings back memories. Now I remember and realize I just can't do as many exercises at home with basic equipment.
Best workout by Hany..
Great workout! Me as an "amateur" wondering if he is supposed to arch his lower back so much at the incline tho.. Doesn't it almost becomes like a flat press like this?
That was my concern also
Id love to see a series of this for naturals
Youre joking right? Theres no difference in training you loony
am going to try this workout today .... thanks brother
Thanks sir 👍👍
THANK YOU SIR
I need this kind of coach, it keeps Motivated
FST-7 Chest &Biceps most strong exercise.the great coach well training n learn speech.super power body building.power voice. N success.loveable video.👏👏👏
Jeremy has very strong mind!
Great coach
Dedicated
Go Jeremy. Hany great w/o. Learned a lot. Will flex after each exercise.
Loved the video
Hany your amazing coach
the FST-7 are the kay to grown muscle i love this program
Best instrukter🙏🙏
Going to try this, later today!
Great
Good job 👏
Verry good💪
I love it .
A pleasure to watch 💪🐂
Loved the fly form. Kudos!
And of course the entire routine was awesome. Surely trying this one out without fail.
Super training..😃
I luv it and admire both of you. Thanking you for a uploading video. 🙏
I try this program and very effective
Hany Rambods müsste mein Trainer sein. Respekt an beiden 👍
Beast workout
Il MAGO DEL BODYBUILDING! THE BOSS OF BODYBUILDING!
Good job I like coach
Many many Respects Appreciate 🙏🙏
Good job sir❤️
It really good work out
watching this at work and some dudes walked in and I immediately started laughing to make it seem like I was watching something funny and now I am just typing this to make it seem like im talking to people k bye
Hahaha
Scott LoCasio
Scott LoCasio lol that's something I'll do lol
Scott LoCasio at the office! I LITERALLY am commenting for the same exact reason lmao
I tried this shoulder workout on a low intensity and it is brutal, felt pumpedup muscles where full.
i like Jeremy..he reracks
martin price lmao😂
martin price lol XD
Lmao W
??
LOL
Earphones is a must. Was watching this on speakers and I could hear the neighbours talking with each other: " He is watching that gay porn again"..
orgasms in the gym 😂😂😂
+andrello81 my nan and grandad are in the other room
+andrello81 lol
LOL! Really funny, bro.
+andrello81 hahahahaha
I love this video because it’s direct, to the point, and pushes you 💪🏾💪🏾💪🏾💪🏾
Hany Rambod you are the best of the best trainer in the world You are hero sir 👊🏼
Navid Arman Khah and he didnt do decline ?why?
Riadh Ouldali when you take cable fly all the way up and do it.... that hits the lower pecs.
Riadh Ouldali because he lazy
Navid Arman Khah ruclips.net/video/AVVaVhhx84U/видео.html show my vídeo
Nice video content! Sorry for the intrusion, I would appreciate your thoughts. Have you heard the talk about - Giulian Bicepify Boarhound (just google it)? It is a good exclusive guide for building huge arm muscle fast without the hard work. Ive heard some great things about it and my work buddy got great results with it.
Jeremy sounds like a fucking test subject in a mad experiment.
Hahahaha that's pretty good.
+Moon Leah He is!
Like taking a pipe up the ileum
😂😂😂
Moon Leah
Who can test more?
Are you trening enough?
this is the most helpful and motivating workout videos ive ever seen in my life thx for this
One of the best workout videos I have ever seen. So helpful. God Bless.
We want FST-7 leg workout
Loved this video. One of the best trainers and Buendia is just a legend
just finished this work out I'm so pumped omg !!!!
OMG... have seen so many trainings on RUclips but not a training like this.. Hatts Off to both of you... Great work 👍
this is the best video I have ever seen here on RUclips...like the intensity pressure....this is called a real champ workout..feeling inspired hats off sir
I think Jeremy's first language is Gruntlish. "ENNNNGH ENNNGH AHHHH AHHHH"
And czzzzzzz
+Moon Leahcim and hissssssssshhh
+Moon Leahcim 26:36
Shut up noob.
Moon Leah Funny!
Amazing focus on chest. Love this trainer ✌️
today i try this workout and is the first time that my chest after 3 hour still pump and stress, Amazing Thanks!
Goid
What is your rest period between one exercise(not sets) to another in a session
@@AbhinavSingh-cv8tl about 15 mins
@@AbhinavSingh-cv8tl should be like 2-3 if you go to failure
Essentially, by following your heavy, standard-movement sets with partial reps, or with lower-load exercises, or even just by flexing (with intensity), you maximize pump, intensity and safety, collectively.
Hany's key points:
"FST-7 stands for Fascia Stretch Training. The 7 is the amount of sets that you do at the end; the expansion of the fascia is what's going to help trigger the growth, so that when we go in there and we work for that ultimate pump. you're going to end up getting round muscle bellies, with maximum separation."
"...you have to find different types of intensity multipliers. So, whether you're doing drop-sets, or you're doing partials, you have to figure out ways of being able to do things on a whole different level, WITHOUT sacrificing your safety. Increasing your intensity is the key to growth - you want to increase intensity...that's what's gonna get you through plateaus."
"The reason why I have them wear a belt is...because it really helps with keeping the stability of your core. It also helps you with the breathing....having that belt on and allowing you to keep that tighter waste because you're learning to breathe with shorter breaths and not breathe with your lower abdomen, but actually with your upper abdomen."
"Every person has their own level of intensity that they have to work up to. Controlled chaos...and, what that does is allows you to be able to break through plateaus and push the intensity level higher. What you don't want to do is go outside your means - where you're going to get hurt....what we're doing is controlling the chaos...[by using] selectorised equipment for FST-7 sets."
"The one thing that you should do [to make the most of your workout] is to make sure you're drinking water through your whole workout. If you stay hydrated, you'll get a pump; If you're dehydrated, you'll be flat."
Thanks for sharing the info
ty bb
+Cerebral Method thanks allot for making it even easier
Cerebral Method yeh boi dank memes
Very informative. I'm trying this ASAP!
Amazing workout.. I just tried it yesterday and my muscles feel sore asf especially with the posing in between sets it makes it so much more intense. I definitely recommend this workout to anyone!!
omg I can't wait to see the other workouts!!!!
i can't wait to see the next workout!!!! this great
Melhor treino , melhor treinador e melhor time💪🎖️🏆
One of the most insane workouts i’ve ever seen
really good info here. Need to watch the Back and tricep version
he said hes gonna do shoulders and triceps and then just back
Keep em coming man! I've been using a few F7 techniques on my triceps, biceps, and some chest and I've noticed a massive difference in the development on everything.
I’ve definitely noticed I’ve been able to lift more and my legs are a lot stronger! Like even my glutes have been a lot stronger, I’m able to get deeper on my squats. My upper body is my problem area 🥴
@@angelsweet9611 that’s awesome! Sounds like you’re making progress! Are you genetically stronger and more gifted in your lower body? If so, I’d lower your lower body volume or frequency throughout the week and in turn up the upper body volume and frequency. My chest has always been my problem area, especially after I tore my AC joint, this really worked for me.
How long should you do the fst7 program for?
this is by far the best trainer and workouts i have ever seen man i so want this trainer in my corner