Three-time reigning Traditional Physique Olympia champion Chris Bumstead headed to a Revive fitness center in Stuart, FL, to fulfill with bodybuilder Vaughn Walker for an FST-7-inspired arm exercise. Bumstead filmed that session on Oct. 25, 2022, and revealed the video on his Youtube channel on Nov. 1, 2022.
Bumstead was about six weeks out from the 2022 Olympia on the time of his add. He’s dialing in physique enhancements to carry a bundle worthy of a fourth consecutive Traditional Physique Olympia title. The 2022 Olympia is scheduled for Dec. 16-18, 2022, in Las Vegas, NV. Try Bumstead’s arm exercise under:
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Triceps Rope Pushdowns
Bumstead and Vaughn began the exercise with rope cable pushdowns to heat up their joints. Bumstead has struggled with elbow ache, a typical problem for him when deeper into prep. Bumstead makes use of his warm-up and mindfulness for type to forestall minor accidents from getting worse.
I’ve to heat up my previous man’s elbows.
Bumstead doesn’t have a set variety of reps or units in thoughts when warming up. He goes by really feel, and when his elbows really feel good, he is aware of he has executed sufficient.
Overhead Triceps Extensions, Dips, & Preacher Curls
Up first was one in all Bumstead’s favorites for triceps growth: overhead triceps extensions. These simulate the free weight variation however maintain fixed rigidity on the triceps to permit for a deeper stretch within the totally lengthened place. Bumstead and Vaughn adopted these with body weight dips. This motion is superb for constructing mass within the triceps.
Transferring onto the biceps, Bumstead tapped a plate-loaded preacher curl machine, specializing in the total vary of movement with a tough squeeze on the high. Each athletes tacked on a number of partial reps as soon as fatigue set in. Bumstead works a high set with 5 25-pound weight plates.
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Susceptible Incline Spider Curls
Vaughn kicks off the subsequent biceps motion: spider curls. This strict barbell motion is a good biceps builder by including to the biceps peak — an important attribute for any bodybuilder making an attempt to win a present.
It’s exhausting to curve dumbbells or something when your arms have an excessive amount of blood in them.
Each athletes centered on good type with a gradual detrimental and a managed optimistic, making certain a tough squeeze of the biceps on the high of every rep.
Alternating Dumbbell Curls & Cable Tricep Push Outs
Bumstead and Vaughn carried out standing alternating dumbbell curls. They carried out concentric holds on their non-working arms as they switched sides, making certain that each side had been below fixed rigidity. Every accomplished hammer curls to failure as they reached failure on conventional alternating dumbbell curls on the finish of their last units.
Again over to the cable station for some further triceps work, Bumstead carried out some cable triceps pushouts. The pushout is just like standing reverse cable flyes for the rear delts, however the load biases the triceps.
Standing Twin Cable Curls
Bumstead and Vaughn accomplished standing twin cable curls for his or her last motion, using the FST-7 precept. They traded units with minimal relaxation.
FST-7, or “Fascial Stretch Coaching” (the ‘7’ referring to the variety of finisher units on the finish), shouldn’t be new in bodybuilding. It has been utilized efficiently to help in constructing top-level athletes’ physiques, similar to Males’s Physique athletes like Jeremy Buendia and Open Bodybuilding professionals like Phil Heath. Coined by Hany Rambod, FST-7 is a coaching fashion that may apply to just about any train or muscle group.
By making use of FST-7 to bodybuilding exercises, the aware effort is to elongate the fascia — the “casing” that helps to attach or conceal muscle mass, bones, tendons, and ligaments. Consider fascia as a tender structural structure that holds the musculature collectively.
By performing high-rep, high-intensity units of any given train with little relaxation between units, Rambod believes that FST-7 can alter the organic construction of fascia, making it extra volumized and allowing extra muscular enlargement. This interprets to a fuller, extra three-dimensional muscle stomach.
Chris Bumstead’s Arm Exercise
Under are the workout routines Bumstead carried out so as throughout his arm exercise:
- Triceps Rope Pushdowns
- Overhead Machine Triceps Extensions
- Body weight Dips
- Machine Preacher Curls
- Susceptible Incline Spider Curls
- Alternating Dumbbell Curls
- Cable Tricep Push Outs
- FST-7: Standing Twin Cable Curls
Bumstead completed his session with a post-workout shake. We’ll see what physique enhancements Bumstead achieves whereas following his prep and lower six weeks out from the 2022 Olympia in December.
Featured picture: @cbum on Instagram