FST-7 Big And Ripped Essentials: Upper Body

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Main | Phase 1 Overview | Phase 2 Overview | Upper-Body Essentials
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Hany “The Pro Creator” Rambod, mythical bodybuilding trainer and mastermind of Olympia-caliber physiques, is known greatest for 3 letters: FST. They stand for “fascial stretch training,” a lifting protocol which contains facial stretching into your workouts to increase blood flow into, supplying you with a 3-D glance with rounder, fuller muscle bellies.

In Phase 1 of Rambod’s FST-7: Big and Ripped program, he uses FST-7 devices at the end of the workout to increase blood flow into and maximize muscle growth parts. For Phase 2, you’ll preload your muscle groups thru using FST-7 initially of the workout to fortify your intra-workout pump. Intermediate lifters can get all they’ll take care of from merely 4-5 FST-style devices. Advanced lifters can chase all seven.

Machines, unfastened weights, barbells, and frame weight are interchangeable when the usage of those training concepts, so take the tips you study from each muscle crew and practice them to regardless of segment of training you’re right now in to get massive and ripped!

You’ll uncover regarded as this kind of workouts on each week of the program, then again bookmark this internet web page to have a look at Rambod’s motion pictures with three-time Physique Olympia champion Jeremy Buendia, or to evaluation his greatest concepts for each body part.

Biceps

FST-7 Biceps WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 10:38

  • Look for supersets that balance utterly other grips or arm positions. In the video, Hany has Jeremy exchange over the top cable curls with barbell spider curls.
  • Don’t carry too heavy! The biggest mistake Rambod sees throughout the fitness center is curling so heavy the shoulders do the paintings, now not the biceps.
  • Build upper peaks through supinating your wrists, turning your pinkies in opposition to yourself. This motion supplies you a better contraction right through the educate and builds a better biceps height.
  • Pause at the prime of the contraction for 1-2 seconds, specifically on the last few reps. This will building up muscle soreness to inspire higher growth.
  • After hitting failure, upload 4-5 partial reps at the end of the set to pump a lot more blood into the muscle bellies.
  • Use ladders at the spider curl. Take the load to the low, mid, and over the top stage on each and every rep. Ladders fatigue the biceps in each and every range of motion—and the partial reps pump further blood into the muscle groups.
  • Pose in between supersets for 5-10 seconds. Recommended poses embrace front double biceps and once more double biceps. Don’t overlook to supinate your wrists for upper peaks!

Triceps

FST-7 Triceps WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 06:40

  • When developing supersets, use utterly other motions or grips. Hany’s choice is diamond push-u.s.paired with overhead rope extensions.
  • Make sure your palms are close at the diamond push-up to help put as so much pressure as doable at the triceps.
  • Use partials at the end of the overhead extension set. Throw in 3-5 additional partials to pump further blood into the muscle groups at the end for maximum pressure and growth.
  • Turn your pinkies out on triceps overhead extensions to paintings the outer head of your triceps. Once you move to complete failure in conjunction with your pinkies out, do partial reps through going halfway by the use of the rep without turning your pinkies out and maintaining your wrists immediately to fully exhaust the muscle.
  • Instead of flexing, starve the muscle groups of blood in between supersets through resting your palms overhead away from your coronary center. When you lift your palms once more down, you’ll briefly reintroduce blood and toughen growth parts.
  • Flex your triceps after without equal set to flood the muscle groups with blood. Flex 1 arm at a time, then each and every jointly.

Chest

FST-7 Chest WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 09:21

  • Pair pressing movements with fly movements. Hany’s choice with Jeremy is chest flyes with frame weight dips.
  • Slow down and control the harmful. Don’t move too fast, and don’t swing the load. “The most difficult thing in these movements is to not use momentum,” says Rambod. This is especially very important right through dips.
  • Watch your posture. Keep your chest and your chin up. “When you want to focus on triceps, you drop your chest down,” says Rambod. “Because we’re trying to focus on the lower pec, you’ll want to keep your chest slightly higher.”
  • As with biceps, use height ladders. By bringing your palms jointly at utterly other elevations, starting low at knee height and finishing at eye level, ladder devices purpose each and every part of the chest. This is where a training better half is a no-brainer.
  • Open palms right through flyes to get a better contraction, which results in further muscle soreness and better growth.
  • Flex in between devices, using facet chest pose and crab maximum muscular. Hold for 5-10 seconds to increase blood flow into and get a further 3-D pump.

Delts

FST-7 Delts WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 10:55

  • When acting supersets, pair utterly other sorts of front raises or presses. Hany’s choice with Jeremy is lateral raises paired with cable front raises.
  • On lateral raises, don’t move more than shoulder height. Raising your palms above that level basically activates the traps. Minimizing trap activation is helping to fully engage the delts.
  • Use isolateral static holds. Hold 1 weight at shoulder height while acting a suite of reps with the other facet. Start at 5 reps on all sides, then 4, 3, 2, 1. “If you fatigue quickly, it’s OK to drop down more quickly,” says Rambod, “you might have to do 5, 3, 1.” Start with a lighter weight if very important to handle your kind as strict as doable.
  • Maintain immediately—then again now not utterly locked out—palms, and pause to squeeze at the prime. Do now not use momentum! “A little bit of body English is OK,” says Rambod, “but if you really start to swing, you’ll increase your chances of injury.”
  • Use a rope on front raises to get complete range of motion. To avoid preventing at the thighs, arch your once more and tilt forward, maintaining your core tight.
  • Once another time, employ ladders. Have your training better half direct you to hit their palms at various levels, comparable to waist, chest, or eye level.
  • Pose between workout routines for additional time beneath pressure. This will building up blood flow into and time beneath pressure for rounder, fuller delts. Recommended poses are crab maximum muscular, palms on hip maximum muscular, and facet chest.

Back

FST-7 Back WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 09:07

  • When developing supersets, pair horizontal rowing moves with vertical pulls. Hany’s choice with Jeremy is low cable rows paired with straight-arm rope pull-downs.
  • Know your hand position. To take care of lower lats, use a opposite grip—pulling in conjunction with your ring finger and pinky the entire easiest method once more in your waist. For the upper once more, turn your palms and pull in conjunction with your index finger.
  • Keep your palms out of the movement. When you pull in conjunction with your palms, you’re prone not to contract any portion of the lat. Focus at the muscle you wish to have to paintings, and squeeze the scapula jointly to create additional flexion and further component throughout the mid once more.
  • To create further intensity, handle the peak-contraction position for 1-2 seconds at the ultimate 2-3 reps of the set.
  • Once you hit failure, partials paintings great with each and every moves.
  • Control the harmful. Letting the load snap once more without controlling the momentum will building up the danger of damage and we could your palms do the paintings instead of your lats.
  • Flex between supersets for 5-10 seconds, pulling the lats out huge to increase blood flow into. Practicing the front-lat spread and rear-lat spread help put in combination you to naturally perform you lats on level.

Traps

FST-7 traps WORKOUT WITH 3X PHYSIQUE OLYMPIA JEREMY BUENDIA & HANY RAMBOD
Watch the video: 07:20

  • Supersets aren’t necessary with traps. Just get on a gadget or grasp a couple of dumbbells and move to town.
  • If you are trying to build your lower traps, tilt slightly forward. Lower traps give you further intensity correct above the rhomboid to hold out those once more details in 3-D.
  • Do now not roll your shoulders forward, as this puts further drive for your rotator cuff and your AC joint. Go immediately up and immediately down, squeezing for up to 5 seconds at the prime on the last few reps.
  • Traps can broaden with each and every weight and repetition, so there is no must overload this muscle crew. Try not to move too heavy—Rambod recommends maintaining it throughout the 10-15 rep range. Rather than together with weight, toughen intensity through pausing 1-2 seconds at the prime at the ultimate 3 reps.
  • On your ultimate set, complete 5 partial reps at the end to pump each and every little little bit of blood into the muscle groups previous than without equal flex.
  • To pose the traps, hit the crab maximum muscular. This pose flexes the upper traps as it stretches the lower traps. Holding it for 5-10 seconds will building up the already massive pump for your traps.

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Source: fitnesscaster.com