FST-7 Big And Ripped Essentials: Upper Body


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Hany “The Pro Creator” Rambod, legendary bodybuilding coach and mastermind of Olympia-caliber physiques, is understood finest for 3 letters: FST. They stand for “fascial stretch training,” a lifting protocol which includes facial stretching into your exercises to extend blood circulate, providing you with a 3-D look with rounder, fuller muscle bellies.

In Phase 1 of Rambod’s FST-7: Big and Ripped program, he makes use of FST-7 units on the finish of the exercise to extend blood circulate and maximize muscle progress components. For Phase 2, you will preload your muscle tissues through the use of FST-7 originally of the exercise to reinforce your intra-workout pump. Intermediate lifters can get all they’ll deal with from simply 4-5 FST-style units. Advanced lifters can chase all seven.

Machines, free weights, barbells, and body weight are interchangeable when using these coaching ideas, so take the ideas you be taught from every muscle group and apply them to no matter section of coaching you’re presently in to get huge and ripped!

You’ll discover considered one of these exercises on every week of this system, however bookmark this web page to look at Rambod’s movies with three-time Physique Olympia champion Jeremy Buendia, or to assessment his finest ideas for every physique half.


Watch the video: 10:38

  • Look for supersets that steadiness completely different grips or arm positions. In the video, Hany has Jeremy alternate excessive cable curls with barbell spider curls.
  • Don’t elevate too heavy! The greatest mistake Rambod sees within the gymnasium is curling so heavy the shoulders do the work, not the biceps.
  • Build higher peaks by supinating your wrists, turning your pinkies towards your self. This movement provides you a greater contraction throughout the train and builds a greater biceps peak.
  • Pause on the high of the contraction for 1-2 seconds, particularly on the previous few reps. This will increase muscle soreness to encourage better progress.
  • After hitting failure, add 4-5 partial reps on the finish of the set to pump much more blood into the muscle bellies.
  • Use ladders on the spider curl. Take the burden to the low, mid, and excessive level on each rep. Ladders fatigue the biceps in each vary of movement—and the partial reps pump extra blood into the muscle tissues.
  • Pose in between supersets for 5-10 seconds. Recommended poses embody entrance double biceps and again double biceps. Don’t neglect to supinate your wrists for higher peaks!


Watch the video: 06:40

  • When creating supersets, use completely different motions or grips. Hany’s alternative is diamond push-ups paired with overhead rope extensions.
  • Make positive your arms are shut on the diamond push-up to assist put as a lot stress as potential on the triceps.
  • Use partials on the finish of the overhead extension set. Throw in 3-5 further partials to pump extra blood into the muscle tissues on the finish for optimum stress and progress.
  • Turn your pinkies out on triceps overhead extensions to work the outer head of your triceps. Once you go to full failure along with your pinkies out, do partial reps by going midway by way of the rep with out turning your pinkies out and conserving your wrists straight to totally exhaust the muscle.
  • Instead of flexing, starve the muscle tissues of blood in between supersets by resting your arms overhead away out of your coronary heart. When you carry your arms again down, you will quickly reintroduce blood and enhance progress components.
  • Flex your triceps after the ultimate set to flood the muscle tissues with blood. Flex 1 arm at a time, then each collectively.


Watch the video: 09:21

  • Pair urgent actions with fly actions. Hany’s alternative with Jeremy is chest flyes with body weight dips.
  • Slow down and management the damaging. Don’t go too quick, and do not swing the burden. “The most difficult thing in these movements is to not use momentum,” says Rambod. This is particularly essential throughout 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 peak ladders. By bringing your arms collectively at completely different elevations, beginning low at knee peak and ending at eye degree, ladder units goal each a part of the chest. This is the place a coaching companion is a no brainer.
  • Open arms throughout flyes to get a greater contraction, which ends up in extra muscle soreness and higher progress.
  • Flex in between units, utilizing aspect chest pose and crab most muscular. Hold for 5-10 seconds to extend blood circulate and get a extra 3-D pump.


Watch the video: 10:55

  • When performing supersets, pair completely different kinds of entrance raises or presses. Hany’s alternative with Jeremy is lateral raises paired with cable entrance raises.
  • On lateral raises, don’t go greater than shoulder peak. Raising your arms above that degree primarily prompts the traps. Minimizing lure activation helps to totally interact the delts.
  • Use isolateral static holds. Hold 1 weight at shoulder peak whereas performing a set of reps with the opposite aspect. Start at 5 reps on either side, 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 essential to maintain your type as strict as potential.
  • Maintain straight—however not totally locked out—arms, and pause to squeeze on the high. Do 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 entrance raises to get full vary of movement. To keep away from stopping on the thighs, arch your again and tilt ahead, conserving your core tight.
  • Once once more, make use of ladders. Have your coaching companion direct you to hit their arms at varied ranges, akin to waist, chest, or eye degree.
  • Pose between workouts for extra time underneath stress. This will increase blood circulate and time underneath stress for rounder, fuller delts. Recommended poses are crab most muscular, arms on hip most muscular, and aspect chest.


Watch the video: 09:07

  • When creating supersets, pair horizontal rowing strikes with vertical pulls. Hany’s alternative with Jeremy is low cable rows paired with straight-arm rope pull-downs.
  • Know your hand place. To deal with decrease lats, use a reverse grip—pulling along with your ring finger and pinky all the best way again to your waist. For the higher again, flip your arms and pull along with your index finger.
  • Keep your arms out of the motion. When you pull along with your arms, you are inclined to not contract any portion of the lat. Focus on the muscle you want to work, and squeeze the scapula collectively to create further flexion and extra element within the mid again.
  • To create extra depth, maintain the peak-contraction place for 1-2 seconds on the final 2-3 reps of the set.
  • Once you hit failure, partials work nice with each strikes.
  • Control the damaging. Letting the burden snap again with out controlling the momentum will increase the chance of harm and lets your arms do the work as a substitute of your lats.
  • Flex between supersets for 5-10 seconds, pulling the lats out vast to extend blood circulate. Practicing the front-lat unfold and rear-lat unfold assist put together you to naturally carry out you lats on stage.


Watch the video: 07:20

  • Supersets aren’t mandatory with traps. Just get on a machine or seize a pair of dumbbells and go to city.
  • If you are attempting to construct your decrease traps, tilt barely ahead. Lower traps provide you with extra depth proper above the rhomboid to carry out these again particulars in 3-D.
  • Do not roll your shoulders ahead, as this places extra pressure in your rotator cuff and your AC joint. Go straight up and straight down, squeezing for as much as 5 seconds on the high on the previous few reps.
  • Traps can develop with each weight and repetition, so there is not any have to overload this muscle group. Try to not go too heavy—Rambod recommends conserving it within the 10-15 rep vary. Rather than including weight, enhance depth by pausing 1-2 seconds on the high on the final 3 reps.
  • On your remaining set, full 5 partial reps on the finish to pump each little bit of blood into the muscle tissues earlier than the ultimate flex.
  • To pose the traps, hit the crab most muscular. This pose flexes the higher traps because it stretches the decrease traps. Holding it for 5-10 seconds will increase the already huge pump in your traps.

Main | Phase 1 Overview | Phase 2 Overview | Upper-Body Essentials
Lower-Body Essentials | Get Started

(Editor references)


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