ADVANCED FST-7 ARM D3FENSE TRAINING
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- čas přidán 26. 06. 2024
- The Olympia Prep Arm workout for Jeremy Buendia 2x Olympia Champion coached by Evogen Nutrition CEO the Pro Creator and creator of FST-7 Hany Rambod
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Triceps
Close Grip Bench Press
4 sets x 8-10 reps
Seated Dumbbell Overhead Extensions
3-4 sets x 8-10 reps
Reverse Grip Pushdown w/Cambered Bar
4 sets x 10-12 reps plus 5 partials
Overhead Extensions w/Cambered bar
7 sets x 12-15 reps (30 seconds rest between sets)
Biceps
Standing Cable Face Curl
7 sets 10-15 reps (30 seconds rest between sets with limbs above head)
*blood starving set8
Dumbbell Hammer Curls
3-4 sets x 8-10 reps per arm w/o alternating
Dumbbell Spider Curl
3-4 sets x 10-12 reps
Key Points to Remember
• Eccentric motion. Often referred to as the “negative” portion of the exercise movement. By slowing down the eccentric portion of the motion you’re able to stimulate the any muscle group in a much more dramatic fashion, especially in curling isolation movement. The arms primarily consist of type II muscle fibers (fast twitch) so to accurately stimulate their growth, applying loads in a slow and controlled manner shock them.
• Blood starving sets. The goal is to create a huge flood of blood after this portion of the workout is done. This creates an extreme pump for the rest of the workout but inherently this creates some sarcoplasmic hypertrophy and stretches the fascia. Also, this allows for enhanced nutrient flow as well. Try them with other arm exercise as well focusing on the triceps.
• Constant tension. Remember when training triceps, do not lock out. By keeping the muscle under constant tension, you force it to work harder and keep your joints healthier. When applying this principle check your ego at the door and drop the poundages down a bit. The goal is maximal stimulation.
DISCLAIMER
Please consult with a physician prior to beginning any exercise or exercise program. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health, or are handicap, ask for the opinion of your physician or health care provider and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your physician or other health care provider.
© 2016 Evogen Nutrition, Inc. All rights reserved. - Sport
Great!!!! This training is so massive !!!
this trainers a legend
Great workout!! Jeremy has a crazy physique
damn striations in that tri
Jeremy showed some sick muscle definition here
Best Coach and Best Champ❤
Thank you sir
Game time!
Very good ❤
Fuck his triceps are so FULL!!!!
What camera are you using I like the clarity?
Hi
Once you talked about Blood Starving System for triceps and it was amazing and helped me to improve my muscles. Please let us know if it is same as this tricks for other muscles.
Very good
#awesome#like#share
keep killing'guys.
salute' you all.
Olimpia champions
king
Those face curls with the hands above your head are BRUTAL..talk about a pump
did that one last week, never felt a pump like that from one exercise before
very nice video
Yo his physique was on point today, especially the shoulders (cant rly judge the arms cause they had a pump) but overall rly good still!
How long do you hold the squeeze for after the set is over?
Nice hany
Jeremy allowes the best back and good physics 👌 hunny rembo is the world best coach ❤️
Nice blood pump
dear Hany plz tell how to perform Blood starving set8? as you have mentioned in the description.
You have written "Advanced" so can a normal gym-goer who is at intermediate level perform this to gain size?
Train like ❤ a beast 😬😬😬
plz tell me chest workout
when days gud look my arm..plz sir
اريد اخذ من كورس من هاي رنبود شلون
Both muscle killed me to an extreme mainly fst 7 bicep
Awesome I have use your work out and I have gain some big ass arms lol
Vishal Oudho 😂
jeremy buendia!!!!!!!!!
coach got them kobes
Prooo crratorr
I try, trust me that is nightmare
👌👌👌👌👌👌👌👌
Sir I have a question.. people have big bicep and triceps but why many people have that thin portion between tricep and above elbow.. how to develop that part. ?
80% genetics...You see some bodybuilders with that part missing. some exercices and techniques could stimulate and help a little but I don't know how to say in english, for example, I think those partial reps on triceps pulley goes straight to that point...Talk to a coach
TRANSLATE IN ROUMAIN PLEASEEEE , MY LIFEEEE
Never herd of starving the muscles of blood to produce more nutes- raise the arms huh? Ill give it a try... cheee! Good video!
what's that fst-7 ? is he doing 7sets of triceps extension and diamond push up each ?
Yes, minimal rest between each set too (30-45 seconds max)
😊😊😊😊😊😊😊
😙😙
i have a 2 much gape between my chest what should i do to remove it
rock time chest genetics. You can't fix that.
focus more on lower chest exercises
how can grow my arm give me suggesstion
Irfan Ahmad hey broo tienes q solo combinar los ejercicios de tríceps con los de bíceps y solo una vez a la semana
This exercise can be done for beginners?
Yes,it's a great way to build mass fast or try 5sets then up to 7 sets
can i do this exercise twice a week
Does he do 50% of his max? Does he do progressive overload? New to this, any assistance?
Why does he always look huge during training but small on stage?
a lot of that is water depletion.At this point he was still full of water,but at the show they are much drier.Makes a huge difference size wise
Harper's Maximum Fitness not only that, he has to cut down on carbs and a whole lot of nutrients to get his muscles to look so striated. You'll lose a bunch of muscle because of this, but he carbs up the day of his show which will fill out his muscles making them not go flat. Crazy diets!
b cuz he fucking bulking and his muscles still have glycogen 🔀
Iron Shaft ur small u dumb ass he looks big on stage u say he looks small
can i do this twice a week
TesLa Fit 1-2 twice a week the same body part.... just make sure full range of motion and squeeze them bitches with good execution form
can i do this twice a week? please help
everyday is arm day
BM
no
I am unable to increase my size trying everything someone help me to gain the size
Y. eat eat eat when you are full eat eat eat. youll get big
Marco ottone thanks brother
Eat eat eat. Just eat. You'll get fat you ducking morons. Clearly you don't know how to lift weights
U
is he natural ??????
Sarwat Ali obviously no
Sarwat Ali lol
A cómo estarás pendejo deberás