FST-7 Chest & Biceps Workout | Hany Rambod's Ultimate Guide to FST-7

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  • čas přidán 10. 06. 2024
  • FST-7 Chest & Biceps Workout - Bodybuilding.com. Fascia Stretch Training. Hany Rambod And Jeremy Buendia's FST-7 Chest-And-Biceps Workout.
    Sign-up to get the FST-7 Training Program ► bbcom.me/2yPI18o
    Evogen Supplements ► bbcom.me/2yOTtRW
    ========================================­=====
    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.
    Get Hany's Full Routine Here ► bbcom.me/2yPFtXY
    ========================================­=====
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    ========================================­=====
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  • Jak na to + styl

Komentáře • 1,6K

  • @dj311292
    @dj311292 Před 7 lety +835

    I tried this workout...I'm texting from heaven right now...

  • @Nhihi.-55
    @Nhihi.-55 Před 17 dny +23

    2024 enyone?🥲

  • @brandonschaut4022
    @brandonschaut4022 Před 2 lety +501

    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

    • @trevorvolcom7
      @trevorvolcom7 Před 2 lety +44

      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.

    • @Ben-jr3ji
      @Ben-jr3ji Před 2 lety +7

      Wow, your training is about as outdated as this video is… you keep listening to the bros, bro.

    • @trevorvolcom7
      @trevorvolcom7 Před 2 lety +4

      @@Ben-jr3ji What would you change?

    • @finz5852
      @finz5852 Před 2 lety +10

      I started flexing after each set from this video and it for sure has helped my development

    • @ayahkanwara2195
      @ayahkanwara2195 Před 2 lety

      Goid

  • @mv7989
    @mv7989 Před 2 lety +14

    "He may not be a KING but He is DEFINITELY KING MAKER"
    THIS QUOTE SUITES HIM VERY WELL💪👀

  • @josecera3080
    @josecera3080 Před 2 lety +13

    Incredible thank y’all. I had a really great pump today 💯

  • @firasjaber6104
    @firasjaber6104 Před 2 lety +8

    This is the best workout video i ever seen, so much useful information for growth, Thanks

  • @kingdom__knowledge7073
    @kingdom__knowledge7073 Před 10 měsíci +3

    This is the best chest and biceps workout I seen this year I can’t wait to try this on my chest day

  • @DJNutS3
    @DJNutS3 Před rokem +1

    So helpful so informative thank u so much!

  • @hassanienali5261
    @hassanienali5261 Před 2 lety +1

    You are really the greatest coach 🙌

  • @maskerzhang7789
    @maskerzhang7789 Před 2 lety +1

    this video is literaly helpful for me doing exercise in gym, thx.

  • @easyviptransfer
    @easyviptransfer Před 2 lety +1

    Truely amazing work out!

  • @marcusgreer3868
    @marcusgreer3868 Před 2 lety +61

    I’m changing my body with these workouts 🔥🔥🔥 thanks so much

  • @cash9801
    @cash9801 Před 2 lety +16

    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.

    • @prestonmoore9996
      @prestonmoore9996 Před rokem

      Same, I finally after 4 years found a program that works for me

  • @neilstockman673
    @neilstockman673 Před 2 lety +2

    I'm very inspired by the work out respect for you Sir

  • @atamohammadmohammadi8504
    @atamohammadmohammadi8504 Před 10 měsíci +12

    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

  • @oleomenas4375
    @oleomenas4375 Před rokem +3

    Had an amazing pump after my first session of this today

  • @habibhabib-uq1uu
    @habibhabib-uq1uu Před 2 lety +34

    It is a very difficult exercise and also a strong exercise. All due respect to the coach and to the trainee

  • @thebyronicmann8292
    @thebyronicmann8292 Před 2 lety +2

    I felt like puking just watching that! What a brave athlete and brilliant trainer. 🙏🏻👍

  • @Geosbudy
    @Geosbudy Před 2 lety +10

    I've been playing around with weights... this is incredible
    And he's pro and still reracks his weights, unlike most people

  • @varnadorel
    @varnadorel Před 10 měsíci

    The force is great in this guy.

  • @Henry-yi4rg
    @Henry-yi4rg Před 6 měsíci

    Very good workout. Thanks Sir.

  • @paulomachilico6057
    @paulomachilico6057 Před 2 lety +4

    I'll do it.. direct from Mozambique 🇲🇿👏🏽💪🏾

  • @asiimwefrankmulekwa403

    You have really impressed and implored me!!

  • @totigiuffrida6452
    @totigiuffrida6452 Před 2 lety +2

    Allenamento favoloso grande esecuzione💪🏋️‍♂️💪

  • @jackie_tulip
    @jackie_tulip Před měsícem

    What a great video, thanks guys.

  • @NDemanuele1
    @NDemanuele1 Před 2 lety +4

    Hany has some knowledge! Very interesting!

    • @Iron_curler
      @Iron_curler Před 2 lety

      Some ? 😂😂😂 Are you kidding me ?

  • @ajazahmed3694
    @ajazahmed3694 Před 3 lety

    Great combination and thanks great training

  • @kevalrajput8081
    @kevalrajput8081 Před rokem +1

    You are great sir

  • @stevenchan3015
    @stevenchan3015 Před 2 lety +3

    Watching this video is helpful than to have a trainer. Like. 👍👍👍👍

  • @jurnee21485
    @jurnee21485 Před rokem +8

    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!

  • @Omehz
    @Omehz Před rokem

    That was a good one. Thanks!

  • @thepunisherisback8733
    @thepunisherisback8733 Před 2 lety

    thanks for the good advice bro truly appreciate

  • @tctc440
    @tctc440 Před 2 lety +3

    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 ...

  • @thegurkha9167
    @thegurkha9167 Před 7 měsíci

    Thank You!

  • @ntm_jan
    @ntm_jan Před rokem +3

    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.

  • @SaurabhKumar-kl5jv
    @SaurabhKumar-kl5jv Před 20 dny

    Respect!!

  • @mollyramlal607
    @mollyramlal607 Před rokem +2

    Wow love how u taking your time teaching dat guy u have lots ofpatient to do dat grt workout love it

  • @shawnfowler5505
    @shawnfowler5505 Před 2 lety

    This is amazing . this information mind blowing .thanks

  • @user-ev9ec5pe6s
    @user-ev9ec5pe6s Před 2 lety

    Excellent coach

  • @catch22fit
    @catch22fit Před rokem +7

    Those partial reps at the end of the set immediately followed by the flex 🥴
    Good work 💯

  • @janverschuren593
    @janverschuren593 Před rokem +2

    Great info regarding Collins the work sets

  • @RichardsWorld
    @RichardsWorld Před 2 lety +18

    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.

  • @Orangeastronaut88
    @Orangeastronaut88 Před 4 dny

    Best workout by Hany..

  • @jeremyvanoorschot5522
    @jeremyvanoorschot5522 Před 2 lety +4

    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?

  • @OriginalPripp
    @OriginalPripp Před 10 měsíci +3

    Id love to see a series of this for naturals

    • @michelrood2966
      @michelrood2966 Před 8 měsíci

      Youre joking right? Theres no difference in training you loony

  • @AhmedSadekthesalesman
    @AhmedSadekthesalesman Před 2 lety

    am going to try this workout today .... thanks brother

  • @rameshchander576
    @rameshchander576 Před 2 lety

    Thanks sir 👍👍

  • @williamjems750
    @williamjems750 Před rokem

    THANK YOU SIR

  • @raymundlibres2344
    @raymundlibres2344 Před 2 lety

    I need this kind of coach, it keeps Motivated

  • @jayamansinghani3118
    @jayamansinghani3118 Před rokem

    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.👏👏👏

  • @ericsearcy8939
    @ericsearcy8939 Před 15 dny +1

    Jeremy has very strong mind!

  • @balsonnaoshekpam6240
    @balsonnaoshekpam6240 Před 2 lety

    Great coach
    Dedicated

  • @Sdpowell1950
    @Sdpowell1950 Před rokem

    Go Jeremy. Hany great w/o. Learned a lot. Will flex after each exercise.

  • @charandeep7ingh
    @charandeep7ingh Před rokem

    Loved the video

  • @mohamedbabers599
    @mohamedbabers599 Před 2 lety

    Hany your amazing coach

  • @paololubinfeelingfitandfix

    the FST-7 are the kay to grown muscle i love this program

  • @chanaplace2891
    @chanaplace2891 Před 2 lety

    Best instrukter🙏🙏

  • @BillyReedMusic
    @BillyReedMusic Před 2 lety

    Going to try this, later today!

  • @umairshaikh3859
    @umairshaikh3859 Před rokem

    Great

  • @khodadadyari9013
    @khodadadyari9013 Před 2 lety

    Good job 👏

  • @pierrelouiswendy8956
    @pierrelouiswendy8956 Před 2 lety

    Verry good💪

  • @juliogoncalves878
    @juliogoncalves878 Před 2 lety

    I love it .

  • @andyyygane4713
    @andyyygane4713 Před 2 lety

    A pleasure to watch 💪🐂

  • @chinmaymodi9710
    @chinmaymodi9710 Před rokem

    Loved the fly form. Kudos!

    • @chinmaymodi9710
      @chinmaymodi9710 Před rokem

      And of course the entire routine was awesome. Surely trying this one out without fail.

  • @sunilshrestha6871
    @sunilshrestha6871 Před 2 lety +1

    Super training..😃
    I luv it and admire both of you. Thanking you for a uploading video. 🙏

  • @jazzamahan6096
    @jazzamahan6096 Před 2 lety

    I try this program and very effective

  • @user-vs9tq1sb2v
    @user-vs9tq1sb2v Před 2 lety +1

    Hany Rambods müsste mein Trainer sein. Respekt an beiden 👍

  • @camaleon18
    @camaleon18 Před 2 lety

    Beast workout

  • @domenicodominuschioppa5655

    Il MAGO DEL BODYBUILDING! THE BOSS OF BODYBUILDING!

  • @florojr.abordo675
    @florojr.abordo675 Před 2 lety

    Good job I like coach

  • @deepaktiwari4812
    @deepaktiwari4812 Před 2 lety

    Many many Respects Appreciate 🙏🙏

  • @tomalsinha667
    @tomalsinha667 Před 2 lety

    Good job sir❤️

  • @NonoNono-kz2ts
    @NonoNono-kz2ts Před rokem +1

    It really good work out

  • @scott_spawn1830
    @scott_spawn1830 Před 8 lety +423

    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

  • @randyTwillems
    @randyTwillems Před 2 lety +3

    I tried this shoulder workout on a low intensity and it is brutal, felt pumpedup muscles where full.

  • @martinprice8970
    @martinprice8970 Před 8 lety +574

    i like Jeremy..he reracks

  • @andrello81
    @andrello81 Před 8 lety +1756

    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"..

  • @MrRock0002
    @MrRock0002 Před 5 lety +13

    I love this video because it’s direct, to the point, and pushes you 💪🏾💪🏾💪🏾💪🏾

  • @NavidArman
    @NavidArman Před 7 lety +439

    Hany Rambod you are the best of the best trainer in the world You are hero sir 👊🏼

    • @riadhouldali1346
      @riadhouldali1346 Před 7 lety +2

      Navid Arman Khah and he didnt do decline ?why?

    • @ubermensch688
      @ubermensch688 Před 7 lety +3

      Riadh Ouldali when you take cable fly all the way up and do it.... that hits the lower pecs.

    • @lenchosalamanca2173
      @lenchosalamanca2173 Před 7 lety +3

      Riadh Ouldali because he lazy

    • @viniciussouzanascimento9166
      @viniciussouzanascimento9166 Před 6 lety

      Navid Arman Khah czcams.com/video/AVVaVhhx84U/video.html show my vídeo

    • @DraganDangubic
      @DraganDangubic Před 6 lety

      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.

  • @verybang
    @verybang Před 8 lety +283

    Jeremy sounds like a fucking test subject in a mad experiment.

  • @alexdriggs1115
    @alexdriggs1115 Před 8 lety +230

    this is the most helpful and motivating workout videos ive ever seen in my life thx for this

  • @michaelnelmonk
    @michaelnelmonk Před 8 lety +6

    One of the best workout videos I have ever seen. So helpful. God Bless.

  • @muhammedganoub9803
    @muhammedganoub9803 Před 7 lety +40

    We want FST-7 leg workout

  • @accountsequity5587
    @accountsequity5587 Před 7 lety +4

    Loved this video. One of the best trainers and Buendia is just a legend

  • @TheRamirezdavid918
    @TheRamirezdavid918 Před 8 lety +8

    just finished this work out I'm so pumped omg !!!!

  • @luckbhargava2715
    @luckbhargava2715 Před 7 lety +2

    OMG... have seen so many trainings on CZcams but not a training like this.. Hatts Off to both of you... Great work 👍

  • @mayankpandya5057
    @mayankpandya5057 Před 7 lety +16

    this is the best video I have ever seen here on CZcams...like the intensity pressure....this is called a real champ workout..feeling inspired hats off sir

  • @verybang
    @verybang Před 8 lety +398

    I think Jeremy's first language is Gruntlish. "ENNNNGH ENNNGH AHHHH AHHHH"

  • @hmsrose6230
    @hmsrose6230 Před 7 lety +3

    Amazing focus on chest. Love this trainer ✌️

  • @eduardoluisgmail
    @eduardoluisgmail Před 8 lety +163

    today i try this workout and is the first time that my chest after 3 hour still pump and stress, Amazing Thanks!

    • @ayahkanwara2195
      @ayahkanwara2195 Před 2 lety +1

      Goid

    • @AbhinavSingh-cv8tl
      @AbhinavSingh-cv8tl Před 2 lety +1

      What is your rest period between one exercise(not sets) to another in a session

    • @BW.trading1
      @BW.trading1 Před 2 lety +1

      @@AbhinavSingh-cv8tl about 15 mins

    • @ric0z
      @ric0z Před rokem +1

      @@AbhinavSingh-cv8tl should be like 2-3 if you go to failure

  • @cerebralmethod9112
    @cerebralmethod9112 Před 8 lety +79

    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."

  • @guttafam
    @guttafam Před 8 lety +5

    Very informative. I'm trying this ASAP!

  • @shaunmichael916
    @shaunmichael916 Před 5 lety +22

    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!!

  • @100xPoneis
    @100xPoneis Před 8 lety +4

    omg I can't wait to see the other workouts!!!!

  • @ahmedkebbar7614
    @ahmedkebbar7614 Před 8 lety +3

    i can't wait to see the next workout!!!! this great

  • @mallorca4890
    @mallorca4890 Před 6 lety +8

    Melhor treino , melhor treinador e melhor time💪🎖️🏆

  • @soulwreckedrsps5882
    @soulwreckedrsps5882 Před 6 lety +2

    One of the most insane workouts i’ve ever seen

  • @Tiagozip
    @Tiagozip Před 8 lety +40

    really good info here. Need to watch the Back and tricep version

    • @damanjohal904
      @damanjohal904 Před 8 lety +15

      he said hes gonna do shoulders and triceps and then just back

  • @TheJLAMAR23
    @TheJLAMAR23 Před 8 lety +28

    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.

    • @angelsweet9611
      @angelsweet9611 Před 2 lety +1

      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 🥴

    • @TheJLAMAR23
      @TheJLAMAR23 Před 2 lety

      @@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.

    • @vladpuianu1212
      @vladpuianu1212 Před 2 lety

      How long should you do the fst7 program for?

  • @billwiebe1579
    @billwiebe1579 Před 7 lety +1

    this is by far the best trainer and workouts i have ever seen man i so want this trainer in my corner