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The Ultimate FST-7 Shoulder Workout by Hany Rambod
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- Опубліковано 24 січ 2024
- Unleash the full potential of your shoulder workouts with the FST-7 program, masterminded by Hany Rambod, the renowned coach of Chris Bumstead. This video dives into an intensive, results-driven shoulder routine designed to maximize muscle growth and definition. Starting with a strategic warm-up to prime your muscles, we then tackle a series of meticulously chosen exercises, including machine lateral raises, dumbbell shoulder presses, and reverse pec deck flys. Each movement is explained in detail, emphasizing proper form and technique for optimal results and injury prevention. Whether you're looking to enhance strength, build endurance, or sculpt your shoulders, this comprehensive guide is your pathway to achieving your fitness goals. Tune in to transform your training regime and witness a remarkable change in your physique!
Key to big shoulders: "Do 2 hours of shoulders, 1,000 reps."
😏 Yeah right! You forgot to mention the most important part before the 2h training... a rain of asteroids! 😒
Haha. I stopped when he said 7 sets 😂
@@GnuLegaxFollowed by two hours of meteors.
And 19 sets...discounting warm up 😉
Why not just say, " kill that fckng natty fella!"??
Exactly 😂😂😂
And finish the workout with the tremboloni sandwiches
Most beginners should START with real delt, pump the neglected/overpowered rear, to protect and stabilize the shoulder joint. And superset presssing and side+rear movements. And of course no pointless front raises...
warm up: 1.light shoulder presses
2.machine lateral raises
1.Dumbbell shoulder press with proper form
2.single arm cable lateral raises
3. Cable front raises
4. Reverse pec deck flys
Machine lateral raiae is rare and in barely any gyms
Well i use 5 of the 7 . Getting good growth so no need to change it but could switch out the exercises now and then
You are overtraining your shoulders eitherway
this is a great workout!
Wear and tear shoulder injures in the near future are guaranteed …. Inflammation sub acromial decompression surgery?? Rotator cuff surgery ?? Slap tear surgery ???? Biceps Tenodesis surgery ???
wtf? did you just google some injuries that exist?
@@NorThenX047 The Internal structures of the shoulder aren’t as robust as the knees or hips. That huge volume of work is going to catch up very quick, even with strict form. The retired pro bodybuilders all seem to keep very quiet about their orthopedic injuries and surgeries they have sustained. Except for Ronnie Coleman and I belief somewhere on the internet Dorian Yates mentioned he pretty much has ruined one or both rotated cuffs.
People only realise this when they face this after destroying their shoulder joint and surrounding rotator cuff muscles especially the infraspinatus with tears and tendonosis. I have been a victim of this myself and regret not respecting the limit and fragility of our shoulder complex.
@@FATEYYYY supraspinatus another common injury, and let’s not forget the “A-C” joint long name:
Acriomioclavicular Joint distal clavicular resection aka
The “MUMFORD” procedure. A shoulder surgery with all the physical therapy required can possibly take up to 6 months possibly more to get the all clear from your orthopedic surgeon.
I do my rear delts on back day
🧠
Terrible advice, only effective for steroid users. Tons of useless volume excessively targeting the front delt and neglecting the rear delt, which is the biggest head of the shoulder.
It's statistically the least developed amongst lifters.
That's a lot of sets and reps just for one body part.
Remember it's very hard to overtrain when you take the entire pharmacy
@@wearetheremnants1615 Of course that's not for regular people🖕🖕🖕
I think he meant workout of the all month 😂
@@sultanmdn2957 If he would have meant that he would have said it
Worth noting that Chris Bumstead follows a bro split, he only trains shoulders about once a week, allowing him to pack all this volume on.
Super I like this one 💪
I’m bout to try this tonight
Good luck 🙌
Did you survive? It should be noted this is for advanced drug using bodybuilders only. Hit a press of some kind, a lateral raise and a rear delt raise and you're covering your bases. Keep it simple and find your personal optimal technique, start low on sets, like 2-4 per movement, and don't worry about pushing to failure until your technique feels good. Then work on intensity with good technique, track your workouts to see if you're progressing in either weights or reps over time because progress is absolutely key for natties. Not one rm progress, progress in the 5-30 rep range.
Wow I did the first three exercises in that order yesterday, doing something right
If your pressed for time you could just do rears first, spam side raises, get some front plate raises clamping one or 2 45s fully overhead to engage the rest of your shoulder girdle/part of traps then build up to some heavy db press and hit a drop set
Excelent
For me shoulder day always good day..my onky problem is chest cant involed cause of my big triceps never let chest to get involved
Just one word: TENDINITIS
Mentzer would laugh with that. 100 sets in total and only 3 for rear delts. Joke.
No offense but Hany Rambod has coached over 20 Mr. Olympia’s wins. Mentzer has 0
@@P_B___ Mentzer trained Yates but he didn't like licking ass like Arnold did for himself and his clique so you better shouldn't mention Olympia in qeneral. And given the amount of gear used today even me can coach successfully regardless the shitty training plan..
What about dorian yates? 👀
6 times mr Olympia@@P_B___
Mentzer was wrong dude wake up
@@Friton3v1 Rear delts, the most stubborn and hard to isolate muscle and 3 poor sets is enough, ok
That's 7sets is wild 😂
Ahhhhhh yes, the magic workout!!!
That's what has been missing in my training!!!
Thanks!!!!
007
This much exercise only works when preparing for a competition! This much won't make the shoulders bigger but smaller and more defined.
People must understand the difference between mass gain and competition prep.
Both are completely different in food and types of exercises!
One problem is that this is not my coach hanys Fst 7 workout for the delts. Go to his channel or chris channel and see for yourself. This is not what we do at all.
7 sets!??? 😨
7sets for lateral raises isn't much,since side delt consist of more slow twitch muscle fibers than fast.
@@user-kw6gd3xu6g may be you are right, I just stick to 4 sets as I’m not that strong. 7 sets is just too much for me 😇
Must do a complete full rep
All the way down with the weight all the way up
I'm sure he's never thought of that, his physique would probably benefit greatly from your novel advice. Cmon son. Of course everyone should start with full rom, but optimal training varies highly between individuals and will change over time as you progress. There's a ton of super advanced juicers who use partials primarily and it isn't because they haven't thought to try full rom
There’s a ton of shoulders. Def a young man’s work out 🏋️♀️
So about 15sets that’s more than my push day this is terrible advice it only works for juice heads
i dont have the time and the energy for that much sets only for shoulder 😅
yeah this is crazy for natural guys
Yup, I've got a philosophy: don't take fitness advice from juiceheads, because what works for them won't work for a natty.
@@mayssmmaybe just cut the sets to half or a third?
@@Mrbobcat7or just find natties to get advice. Natural hypertrophy, geoffrey verity schofield and jeff nipples all give solid advice
Where is the FST-7 Exercise!? FasciaStretchTraining with 7 Sets for Pump und Fascial Stretch! Only the first of these Exercses have 7Sets. But this should be the warm up and the last of alls Exercises per Muscle-Groupe should be the FST-7
❤
No Press for me! The left rotator cuff will not be too happy
👍💯
How does yt know that i am abt to hit my shoulders in 15min
What is fs7??
How to not get big shoulders as a natural
If a natty followed that shoulder routine he would seriously be over training and look like a greyhound...what's day( 2) 30 sets of legs .
A lot of experts in the comments 🤣
Fst7 is from arthur jones and mike mentzer, not hani rambod.
👍🏽👍🏽👍🏽👍🏽💪🏼💪🏼
I have skinny arms how can I develop shoulders with trash genetics?
Would be great to repeat, but not for natty training
Wah
Rear delts get no love
five billion sets? shiet...
If your not on steroids. Don't do it. These idiots should tell you that
Damn, bro looks like he's got rocks in his back where his upper lats are supposed to be.
Also, all this highly specialized work is for advanced lifters targeting a specific area... This guy is a world class body builder and not a natural; normal guys shouldn't have a full shoulder day and expect these results lol. Better off doing full body compounds 2-3 times a week, can do isolation exercises as finishers if you have specific stuff you want to work on, like shoulders
Anyone notice the AI voice sounds like dorian yates a little
That’s 19 sets…
152 - 190 reps.
not including warm up.
How many divine protein shakes should I drink on this routine?
Yes, it may work for steroid users 😅
Then when do you do your testosterone, deca, tren injections
50 thousand laterally raises...
Ya just do that and you'll look like Chris bumstead😂😂😂
There’s a difference between boys and men. Boys will complain saying “oh to much volume not good if you don’t juice” which is false because even if you don’t juice having high volume here and there is completely fine and safe, now men on the other hand don’t complain cause they know that it works and helps so once you grow out of being a boy and finally realize that they know what they talking about then come back here and rethink what you said. Hany Rambod is on of the greatest coaches of all time
So just do a pretty average bro shoulder workout😂😂😂
Thats NOT fst7 ...
That workout sucks, it's not gonna help me with my goals at all
begin with an injection
thats not good for natural its good for people with anabolics for natural its too mutch sets
Lol - this shit aint invented by his coach 😂
Wont work for naturals
Oveerkill
Too much
Nope
Ridiculous workout definitely not for a natural body builders.
warm up: 1.light shoulder presses
2.machine lateral raises
1.Dumbbell shoulder press with proper form
2.single arm cable lateral raises
3. Cable front raises
4. Reverse pec deck flys