Rock out the widest and engrave press on the epic training FST-7 from legendary trainer Haney Rambaud and champion Olympia-2015 in the category Men's Physique Jeremy Buendia!
Author: Haney Rambod
FST-7 stands for "fascia stretching training", and the 7 digit indicates the number of sets at the end of the workout. The task of FST-7 is to stretch, due to microscopic ruptures, a fascia – a case from the connective tissue surrounding the muscle fibers. Microfractures of the fascia are due to overfilling of the muscle with blood during the most epic pumping in your life!
The purpose of this training is to increase the breadth of the widest. If you are posing on stage, you need a volume in 3D format, even when you see from behind. The sweep of the broadest is also responsible for the most important V-shape of the torso. In this training, we do 5 basic exercises that will help you develop strength, and finish the session with FST-7 approaches that pump blood into your muscles.
Jeremy will demonstrate with what dedication one has to work, and I will prompt advice. Gather all together during the next workout, and you will see and feel crazy results!
If you are not familiar with the FST-7 training for the chest and biceps, be sure to get acquainted! You can include both workouts in your split. Just make sure there is enough time between them to recover.
Training FST-7 for back and press
I recommend that my clients start with a round press training, because it produces a good warm-up before the main part of the training. If you feel stiff, add stretching before starting.
Having started, perform each exercise without haste and concentrate on neuromuscular communication. If you do everything right, you will not need more 10-15 repetitions. Strive for quality, not quantity. I'm sure you can plow dozens of repetitions on the shoulder, but if you do not cut the press down to full, you will not see a burning sensation in the muscles of the abdomen.
Since Jeremy is preparing for the performances, I do not recommend him to use burdens – we are not trying to pump his torso. If you have a partner, ask him or her before twisting to touch the area of the press, which should shrink.
Thrust of upper block with return grip
Keep a small deflection in the lower back to achieve a more efficient working out of the lower latitudes. In the concentric (descending) phase, slightly deviate and pull the elbows back. In the eccentric phase (lifting), feed the body forward, so you can fully stretch the upper lat.
Increase the working weight in each approach. The last set should be so heavy that you had to leave all forces in 8-10 repetitions. If it's for you, do a few partial repetitions for a snack. I'm a big fan of partial repetitions, because they multiply the intensity of the workout. If you need to break through any plateau, train in this way.
It is important to control the projectile at all stages of the movement. Do not let the projectile control you.
This version of the thrust of the upper block must turn your world around. If you feel a burning sensation where the latissimus muscles cross the axillary fossa, you are on the right track.
Use the same technique as during traction with a back grip. A slight deviation of the back back and forth will help you stretch and hellishly stretch the latissimus. You will feel the blood flow through them.
If the forces remain, add partial repetitions in the end.
During this exercise, it is important to hold the chest at the top, but not too high. Try to keep the torso almost parallel to the floor. Fix the body so that there is no temptation to use any impulses to lift the bar.
Tighten the muscles of the waist and pull the bar to the navel. Try to make the elbows move straight back. Monitor the projectile on the entire path and take your time.
I advise my athletes to use both normal and reverse grip. But I prefer the second option, because in most people the lower divisions are broadest weaker than the upper ones. The reverse grip helps to purposefully work out the lagging lower beams.
If you can, make a few partial repetitions. With each next set, your grip will weaken, so be armed with straps. Do not miss the opportunity to pump muscle because of a weakening grip.
By this point, the waist should already be pumped up with blood. Therefore, we will limit ourselves to only three approaches without partial repetitions. Work hard to cut your muscles in the final part of the movement. Do not mess around in any repetition.
If you want, take a posing between the approaches. Practice the maximum dilution of the widest to the sides. Hold the pose for 5-10 seconds.
The thrust of the upper block with straight arms in the style of FST-7
These seven sets are a complete finish. Overcome them. Make sure that in every repetition the technique is flawless. When the arms go up, the chest should go down – it will completely stretch the latissimuses. Stretch the weight down.
Do not forget to follow the times. You only have 45 seconds to rest between approaches. If you want, spend 10-15 from these seconds for working off the pose. Tighten the muscles and fix the pose.
No comments yet
To perform this action you need to login or register.