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

[@ChrisJohn_444]

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."

[@reynoldsad7]

Thanks for sharing the info

[@FictualKyle]

ty bb

[@hanifphysique5477]

+Cerebral Method thanks allot for making it even easier

[@neilpatel8769]

Cerebral Method yeh boi dank memes

[@mv7989]

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

[@alexdriggs1115]

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

[@brandonschaut4022]

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]

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]

Wow, your training is about as outdated as this video is… you keep listening to the bros, bro.

[@trevorvolcom7]

@@Ben-jr3ji What would you change?

[@finz5852]

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

[@ayahkanwara2195]

Goid

[@cash9801]

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]

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

[@dj311292]

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

[@roadtogloryfamily1994]

Divyarajsingh Patil I try this tomorrow. Let's die

[@priyanshustrengthnfitness1373]

Divyarajsingh Patil so funny man. Just have peace man😂😂😂😅😅😅

[@emanuelito85violatour19]

Ahahahaahaha 👍👍

[@walthatiadithya2156]

Hahahahaha

[@prateeksinghpanwar2319]

Stop masturabation

[@andrello81]

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"..

[@cameronkauhega2962]

orgasms in the gym 😂😂😂

[@michaelharrison2012]

+andrello81 my nan and grandad are in the other room

[@CrucifiedAGL]

+andrello81 lol

[@reynoldsad7]

LOL! Really funny, bro.

[@xYannick1]

+andrello81 hahahahaha

[@firasjaber6104]

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

[@Geosbudy]

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

[@luckbhargava2715]

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

[@martinprice8970]

i like Jeremy..he reracks

[@ervinvelasquez3614]

martin price lmao😂

[@ADITYAGKULKARNIBEC]

martin price lol XD

[@armani6194]

Lmao W

[@goranpavlovic9051]

??

[@YZFR6Yammie]

LOL

[@kingdom__knowledge7073]

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

[@NavidArman]

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

[@riadhouldali1346]

Navid Arman Khah and he didnt do decline ?why?

[@ubermensch688]

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

[@lenchosalamanca2173]

Riadh Ouldali because he lazy

[@viniciussouzanascimento9166]

Navid Arman Khah kzbin.info/www/bejne/d4e5komend1rarc show my vídeo

[@DraganDangubic]

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.

[@josecera3080]

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

[@michaelnelmonk]

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

[@MrRock0002]

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

[@shaunmichael916]

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!!

[@billwiebe1579]

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

[@muhammedganoub9803]

We want FST-7 leg workout

[@Tiagozip]

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

[@damanjohal904]

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

[@atamohammadmohammadi8504]

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

[@verybang]

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

[@ezraholmes01]

Hahahaha that's pretty good.

[@Charlie_Alpha_Lima]

+Moon Leah He is!

[@TheatreofSymphony]

Like taking a pipe up the ileum

[@BJTF3D]

😂😂😂

[@allthesesnitches4465]

Moon Leah Who can test more? Are you trening enough?

[@makkhan1187]

the person who is tranning is very honest and obeying his coach instruction keep it up

[@eduardoluisgmail]

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

[@ayahkanwara2195]

Goid

[@AbhinavSingh-cv8tl]

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

[@BW.trading1]

@@AbhinavSingh-cv8tl about 15 mins

[@ric0z]

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

[@PritamKumar-zh5pc]

this builder is so disciplined.. keeping the weights from where he picked up💪💪

[@jamesblankenfeld6401]

Are there plans to do more videos like this with Hany and Jeremy? Would love to see them work out every body part!

[@marcusgreer3868]

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

[@harishsb4142]

How's the progress?

[@scott_spawn1830]

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

[@fahadposting547]

Hahaha

[@simobouboua8708]

Scott LoCasio

[@jose11221j]

Scott LoCasio lol that's something I'll do lol

[@alexterrel9594]

Scott LoCasio at the office! I LITERALLY am commenting for the same exact reason lmao

[@habibhabib-uq1uu]

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

[@paulrodriguez8712]

Trainee that’s 2014 physique champion

[@TheJLAMAR23]

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]

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]

@@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]

How long should you do the fst7 program for?

[@soulwreckedrsps5882]

One of the most insane workouts i’ve ever seen

[@mayankpandya5057]

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

[@accountsequity5587]

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

[@curtishaynes9063]

I have tried this chest workout and it kicked my butt. Best workout ever. Sweet !!!

[@ntm_jan]

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.

[@mohammedwaseem7745]

Gguuxxx

[@jurnee21485]

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!

[@anirbanbhattacharya2799]

Hany + Buendia is a lethal combination. We need them back together.

[@TheRamirezdavid918]

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

[@DrSelva01]

Best of the best

[@NadaII]

11:38 I tried this coaching technique on my client and she loved it.

[@Maverick-ld2xc]

Lol

[@dhruvsingh7426]

Sus

[@user-vs9tq1sb2v]

Hany Rambods müsste mein Trainer sein. Respekt an beiden 👍

[@oleomenas4375]

Had an amazing pump after my first session of this today

[@sheriafrid543]

You are the best trainer in the world Hany Rambod

[@paulomachilico6057]

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

[@Nhihi.-55]

2024 enyone?🥲

[@chhalyking4862]

😂😂😂

[@Riczfit]

🔥🔥

[@GymFreak2099]

here

[@thianvanzyl7702]

Yep

[@roofprod]

Да, мы здесь) учимся и тренируемся

[@MikeCola]

How 3 different hand postions work the biceps: - Perform some of your bicep dumbbell curl with a supinated grip to emphasize Biceps Brachii - Perform some of your bicep dumbbell curl with a pronated grip to emphasize Brachialis - Perform some of your bicep dumbbell curl with a hammer grip to emphasize Brachioradialis

[@sanjunumo]

I’m loving this. My type of training. Leave nothing left in the fibers before you walk out.

[@jeevakumar4569]

He is the best trainer ..I have seen so far in yt..

[@hmsrose6230]

Amazing focus on chest. Love this trainer ✌️

[@thebyronicmann]

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

[@stevenchan3015]

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

[@chrismccoyful]

Buendia's intensity is motivating

[@tctc440]

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 ...

[@Igorhunter47games]

In Brazil, we use a lot of FST-7 and it's very good !!

[@verybang]

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

[@AndyLou]

And czzzzzzz

[@jillellis8581]

+Moon Leahcim and hissssssssshhh

[@Ken32329]

+Moon Leahcim 26:36

[@santiago2950]

Shut up noob.

[@chrisplantstrongbrown5585]

Moon Leah Funny!

[@bunowsharma7728]

hello sir my name is premen and i.m from india thank you for upload this video we learn something from this As a request to upload more video

[@coding_den]

Sweet tip on flexing in between the set, to fire the muscle fibers. Gonna start doing that, hope I don't look like too much of a tool in the gym 😂

[@cash9801]

Don't worry about what everyone else is doing, focus on yourself, that's why gyms have mirrors, how else can see what works and what doesn't. Seriously, after working out for the last 44 years, 95% of the people are not training correctly. Sometimes I shake my head but if it's a young lad I'll pull em aside and show them a few things Number 1. Technique Is Everything.

[@DollyMat]

😂😂😂

[@mashalmokarar4817]

This men is by far the best traniner

[@dianagomez4426]

I want some Hany Rambod leg day action! I want to see how he trains his clients through the tough plateau on legs.

[@arpitmishra3145]

Diana Gomez he is best trainer

[@Sammy-bh6zr]

i could care less about hany and jeremy but what i really care about is this gym man. So neat clean great machines and the blueish theme inside just wow. People will feel honoured to train in there

[@RichardsWorld]

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.

[@wahmanisylvie]

Hany Rambod vous êtes le meilleur du meilleur entraîneur dans le monde Vous êtes héros monsieur

[@horamarock9225]

I just dont find out my work out. But now i got it here . This is ever Excllnt thumsup!!! ThnQ so much👍

[@100xPoneis]

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

[@AngelRodriguez-je8oh]

So much, so much knowledge.

[@1CLOOOUD]

Congratulation for Mr.Hany Rambod Creator of this Workout FST 7 ...I just saw some videos and they are very Strong and Tough for the combination of muscles and exercices...Great Job Mr. Buendia!!! Very Great ...Thanks for share to us appreciated that...i will try soon for sure ( l'm a fitness natural passionate since 1991 untill today :-) ) ...i'm just stoppin my stripping workout last week ...Greetings from Swiss

[@sebbrand]

As coming across this vid , most definitely will try these type of workouts on my next chest & bicep day. Been focusing and learning how to keep control of the muscles during the workouts . I see this as a high intensity/controlled reps every workout variation. Props on the vid👌 can’t wait to build a better physique, on going on 3yrs of working out

[@NDemanuele1]

Hany has some knowledge! Very interesting!

[@Iron_curler]

Some ? 😂😂😂 Are you kidding me ?

[@superd0076]

You trainee is a lot stronger than I thought he’d be

[@user-hq9gj1cm2m]

How is this guy not breaking a sweat? That shit looks beyond intense.

[@AndyMoradi]

Exactly what i was thinking

[@jesseg.3371]

Some people just don't sweat as bad or at all. I sweat profusely when I lift lol it's ridiculous

[@AndyMoradi]

+Jesse Guajardo people dont " just dont sweat " this is down to the level of your body fat

[@GForceIntel]

Being natural of course.

[@jjboy157]

Longer rest periods?

[@pod_billy4664]

Excelente genio los 2 algún día llegaré al cuerpo q tiene jeremy buendia es mira a seguir

[@ForeverHardest]

Now this is a workout..

[@dominance3204]

ForeverHardest this is pure bullshit

[@lc-cf2db]

Dominance oh sorry mr.olympia why dont you show us

[@matthausbln4234]

@@lc-cf2db hahaha

[@Jerome____]

One of the best trainer ever

[@dezperado0245]

Dam that was an awesome video, Hany makes a lot of good sense. Posing afterr a heavy lift, pushing the muscle fibers to grow. Hey of a workout guys, hope to see more videos like this one, Samper Fi, USMC.

[@cheechjd]

Fix yourself Marine!!! Lol Semper Fi

[@sergiovivas9008]

The best chest workout I've ever seen !!!

[@guttafam]

Very informative. I'm trying this ASAP!

[@mollyramlal607]

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

[@night1961]

This is Phil Heath's trainer ,i seen him Phil's delt workout video .......Brutal

[@maskerzhang7789]

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

[@blacklightning7570]

I tried this today and I feel amazing!

[@vadimthe1724]

Sams

[@gianniszokai2200]

Mr Hany you are the best 👌 👍 😍 from Cyprus Island giannis and demetra family 👪

[@catch22fit]

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

[@henryswifty1804]

Agressive gymer and humble trainer

[@mallorca4890]

Melhor treino , melhor treinador e melhor time💪🎖️🏆

[@mandeepsingh-xb2xw]

Yes he is very good exellent coach out of the world and video is give us boost and motivation in workout

[@randyTwillems]

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

[@MatheusOliveira-lx1ql]

melhor coach do mundo junto com o melhor men´s physique do mundo.

[@metsheinmarkmm]

Finally tried this, got an amazing pump.. Difficult to do the push-ups tho in the super set

[@TheGallery1234]

Brilliant, nice workout. Wish I have a trainer like him.

[@gekipa]

on incline fly, maximum contraction for pec is internal rotation, not external, with pinkie in, but pinkie out.... it is biomechanics... pectoralis maior is horisontal adductor and internal rotator of humerus...

[@bettertraining3491]

+Maki Stojanovic One of many issues with the "techniques" here.

[@אליהבןאזר]

Please explain to a guy like me, who doesn't understand these words you've just used

[@bettertraining3491]

textbooks on biomechanics and anatomy would help.

[@ReticentIndignation]

+Maki Stojanovic Good point.

[@Jader13254]

look at urself. look at jeremy. stop crying about every Detail... if he gets a better contraction?

[@amanapria6418]

Omg 😮 it’s really so hard training 😮😮😮😮 hats of to Jermy he’s the real strongest man I have ever seen 👌👌👌👌😘

[@duriandickrider69bbc43]

no, your masterpiece is understanding how gear works.

[@marcorodriguez7694]

+DurianDickRider 69 BBC Something the fitness/supplement industry doesn't tell you right!

[@KalleLagerlof]

Exactly

[@KalleLagerlof]

Exactly

[@KalleLagerlof]

Exactly

[@leninblancas6841]

exactly?

[@selvanaidu2549]

HI sir I am from India, I realy like ur training. I respect to ur hard work.

[@silverdc5]

He is working so hard he farted at 18:57 lol

[@captainphilippines3685]

EZ Reapers:Megatron hahahaha fck😂

[@iamfree5981]

EZ Reapers:Megatron LMFAO!! Yup... He ripped ass in another Vid too😂😂, the one on the importance of stretching!! Check that one out

[@slayerdude212]

Lmaoooooo

[@ClaudeChalk]

EZ Reapers:Megatron lmao

[@djwucuejaix5684]

Lol

[@josephm.halljr.6998]

The pump is amazing!

[@VikingFitness00]

LMAO seems like Jeremy takes on the persona of Christan Bale in Batman while he's working out

[@julianfolkBJJ]

I was thinking the same thing

[@varnadorel]

The force is great in this guy.

[@luuizroomann2934]

this was great! would love to see a legs version with squats or back with dead lifts... well made :)

[@bryanlowery2456]

Subscribe and scroll through the videos. They have a legs and anatomy explained video.

[@jayamansinghani3118]

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.👏👏👏

[@OriginalPripp]

Id love to see a series of this for naturals

[@michelrood2966]

Youre joking right? Theres no difference in training you loony