Name: Hany Rambod
Occupation: Trainer of champions and creator of the FST-7 Training System
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.
Hany Rambod's Ultimate Guide to FST-7 Chest and Biceps
Watch the video - 34:59
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.
2-3 working sets of 8-10 reps (If you're feeling strong, add 5 partial reps.)
2-3 working sets of 10-12 reps (If you're feeling strong, add 5 partial reps.)
3-4 working sets of 10-12 reps (If you're feeling strong, add 5 partial reps.)
FST-7 superset (45-seconds rest between sets)
Incline dumbbell press
Warm up your chest and shoulders by doing 2-3 sets of lighter weight. Feel free to do a little extra rotator-cuff work if you need it. You want to have warm joints and plenty of blood in your muscles before you start the real sets.
Throughout every rep of this exercise, focus on keeping constant tension on your chest by shortening your range of motion. If you push the weight too far up, your triceps can give out before your pecs do.
As you increase weight through each set, you may have to adjust the amount of reps you do. Try to get to that 10-rep mark; if you can get to 12, increase the weight. On the last set, see if you can go heavy enough to fail at 6-8 reps.
Incline dumbbell fly
Target and maintain tension on your upper pecs throughout this move; that's usually the weakest part of most people's chests, so it needs the most development. Start with weight you know you can handle easily and do a couple of warm-up sets. Then, increase the weight and hit your working sets.
Turn your pinkies in toward each other at the top of each rep. This helps ensure you're getting as much contraction as possible through every rep. Make sure you're going low enough to stretch the pec muscles before you squeeze them all the way up.
To get maximum contraction between sets, do some posing. The most muscular pose really helps fire your pec fibers to induce more growth. It may sound like a small thing, but flexing between sets makes a huge difference. If you do it for a couple weeks, I bet you'll see improved results and feel significantly sorer the next day.
Every set, push as hard as you can. Don't leave anything in the tank. Force that blood into the muscle, and you'll see a bigger change in your physique.
Dumbbell bench press
You should be feeling pretty warmed up by now, so you can forgo warm-up sets on this exercise if you're eager to work.
Use a neutral grip—palms facing each other—as you do these reps. Don't let your hands drift outward as you go through the exercise. Press your hands toward each other as you move the dumbbells up, which will increase the contraction in your chest.
If you have a partner, have him put his hands right on the upper part of your chest. That way, you can feel which part of your chest should be working. The mind-muscle connection is essential to building quality size.
I like to utilize partial reps at the end of each set to increase the amount of blood getting to the muscles. These partials should be really difficult. Have your partner help you do them.
Cable fly to press
I like my athletes to keep their hands open on cable flyes. Doing so gives you that extra inch or two of elbow flexion so you can stretch and squeeze your chest to a greater degree. It may seem like a little detail, but I think you'll notice a big difference.
Once you're done with the flyes, move directly into a press to really fatigue the muscle. Try to get at least 5 reps.
We're limiting the amount of rest on these FST-7 supersets in order to maximize the pump. You only get 45 seconds to catch your breath. Make sure you get a sip of water or BCAAs before you start again. It's really important that you stay hydrated. I also suggest you take a little walk instead of sitting down between sets.
When you get tired, it's easy to let the weight pull your arms back. Fight the urge. Control the weight through every rep and every set. When in doubt, slow it down.
I like using decline push-ups because they're more difficult than regular push-ups. For really strong guys who do push-ups like they're nothing, this is a good way to challenge them.
Start with your elbows at 90 degrees, and then push up about 2-3 inches. Lower back down until your elbows are back at 90 degrees. If you're feeling strong and still have some gas in the tank, perform partial reps after your full range-of-motion reps.
These 7 sets will be really difficult. But, they're what FST-7 is all about. Push through the pain and exhaustion, but don't go so far that you hurt yourself.
Alternating dumbbell curl
When you're done with chest, you'll move into biceps curls. I like to move from alternating dumbbell curls into dumbbell curls. Some may consider that a superset, but I don't.
Don't use too much weight. If you go too heavy, your shoulders will start kicking in to assist the load you're moving. If your shoulders are doing the work, you won't get as much emphasis on your biceps.
The reason we're combining chest and biceps today is because Jeremy usually trains chest and triceps, so he's accustomed to that split. In order to break plateaus, it's important to change your routine and shock the muscle.
Cable standing double biceps curls
When you're doing these, think about putting maximum tension on your pinky and ring finger. One of the best parts of using pulleys is that they keep constant tension on your muscles, so make sure you go through the entire range of motion.
Between sets, I want you to pose. Posing helps create conditioning for posing and staying wide while you're on stage. If you have a partner, have him resist against the muscle you're posing, essentially helping you do a really long negative rep. I think negatives are great because they will create a lot of muscle damage, which means more growth.
Reverse curls are a finesse movement that will help build that outer biceps. Don't go too heavy or your shoulders will kick in. Keep your shoulders and elbows back, and your arms to the sides. Do your best to keep your chest up.
If you notice that you have to move your torso to move the weight, drop the weight. Don't cheat this movement.
FST-7 Isn't Over
Don't think this is the last you'll hear from Jeremy and me about building your best-ever physique. Stay tuned for more videos and pump-powered workouts. In the meantime, get growing.