Hany Rambod talks about training Hany Choopan

[rxmuscle]

25-time Olympia winning coach Hany Rambod joins RXMuscle's Siddique Farooqi at the 2024 Dubai Muscle Show. In this clip, he talks about 2022 Mr. Olympia Hadi Choopan, the success he has had and how the door may soon be opened for fellow Iranian bodybuilders to make their way to the United States to compete at the Olympia, as well as what's next for Hadi and fellow Mr. Olympia Derek Lunsford.

 

[keeptough22]

The Rambod Effect: How Hany Rambod Influences Contest Prep in Bodybuilding​

Hany Rambod is a renowned name in the world of bodybuilding, and he is celebrated for his expertise in preparing athletes for the grandest stages of competition. As the creator of the innovative FST-7 training system, Rambod has revolutionized how bodybuilders approach training and contest preparation.



His influence extends beyond his track record of coaching multiple Mr. Olympia winners, as his methods have become a gold standard in modern bodybuilding.

Who Is Hany Rambod?​

Hany Rambod rose to prominence as a visionary in the bodybuilding industry, earning the nickname “The Pro Creator” for his ability to shape champions. His journey began as an athlete before transitioning into coaching, where his meticulous approach and innovative techniques gained widespread recognition.

Rambod has worked with some of the most celebrated athletes, including seven-time Mr. Olympia Phil Heath, four-time Mr. Olympia Jay Cutler, and Men’s Physique Olympia champion Jeremy Buendia. His FST-7 (Fascia Stretch Training) system, a method designed to maximize muscle volume and density, has been widely adopted by both amateurs and professionals.

The FST-7 Training System​

The FST-7 training system is a cornerstone of Rambod’s coaching philosophy. It focuses on achieving fuller, denser muscles by stretching the fascia through high-volume, pump-driven workouts. The “7” in FST-7 refers to performing seven sets of a single exercise at the end of a workout, paired with minimal rest intervals and intense muscle contraction.

This method enhances blood flow and nutrient delivery to the muscles, promoting growth and recovery. Exercises often include isolation movements like cable flyes for the chest or leg extensions for quads.

Athletes achieve the “3D” look Rambod is famous for cultivating by incorporating techniques such as static holds and controlled eccentric phases.

Key Elements of Contest Preparation by Hany Rambod​

Training​

Rambod’s training programs are highly targeted, designed to sculpt specific muscle groups to perfection. His athletes undergo intense, high-volume workouts with strategic rest periods to maximize muscle engagement. Each session is tailored to address weak points and enhance overall symmetry, which is crucial for competitive success.

Nutrition​

Customized meal plans are a hallmark of Rambod’s contest prep strategy. He carefully manipulates macronutrients to optimize muscle growth while shedding fat. Carb cycling is a common technique he employs, allowing athletes to maintain energy levels and achieve peak conditioning. Every detail, from protein timing to micronutrient intake, is meticulously planned.

Peak Week Strategies​

Peak week is a critical phase in contest prep, and Rambod’s strategies focus on fine-tuning every aspect of an athlete’s physique. This includes water manipulation, sodium adjustments, and tailored training intensity. His approach ensures athletes maintain muscle fullness and vascularity while minimizing bloating, creating a stage-ready appearance.

Notable Athletes Coached by Hany Rambod​

Phil Heath​

As a seven-time Mr. Olympia winner, Phil Heath’s dominance on stage is a testament to Rambod’s expertise. Rambod’s ability to refine Heath’s already exceptional genetics into a flawless package was instrumental in his success.

Jay Cutler​

Rambod played a pivotal role in Jay Cutler’s later career, helping him secure his fourth Mr. Olympia title. His strategic approach to training and nutrition allowed Cutler to outshine younger competitors.

Jeremy Buendia​

Rambod’s work with Jeremy Buendia in the Men’s Physique division highlights his versatility as a coach. By tailoring his methods to Buendia’s physique, Rambod helped him dominate the division and secure multiple Olympia titles.

Innovations Rambod Brought to Contest Prep​

Hany Rambod has redefined contest preparation through his science-backed methodologies. The introduction of fascia stretching as a cornerstone for muscle growth has set a new standard in training.

Beyond physical preparation, he emphasizes mental readiness, helping athletes cultivate the mindset needed to excel on stage. His attention to detail in every aspect of prep, from training splits to peak week adjustments, inspires competitors and coaches alike.

The Rambod Effect on the Bodybuilding Industry​

Rambod’s influence extends beyond his roster of athletes. His methodologies have inspired a new generation of coaches and competitors to adopt science-driven approaches to training and nutrition. The growing popularity of FST-7 among amateurs and professionals reflects his impact on the industry.

Additionally, Rambod has expanded his reach through seminars, social media content, and online training programs, making his expertise accessible to a global audience.

Challenges and Criticisms​

Despite his success, Rambod’s methods are not without challenges. Athletes following his rigorous prep strategies often face physical and mental fatigue, making adherence difficult.

Critics have questioned the applicability FST-7 for non-competitive athletes, arguing that its intensity may not suit everyone. Rambod, however, maintains a balance between innovation and proven techniques, continually refining his approach to address such concerns.

Frequently Asked Questions​

What is FST-7, and how does it work?

FST-7 is a training system that stretches the fascia and promotes muscle growth through high-volume, pump-focused exercises. It involves performing seven isolation movements with minimal rest to achieve maximum muscle engagement.

Can beginners use the FST-7 method?

Yes, but beginners should start with lower intensity and gradually build up to the full FST-7 protocol under proper guidance to avoid overtraining.

What makes Hany Rambod’s coaching unique?

Rambod’s meticulous attention to detail, science-backed strategies, and ability to customize programs for individual athletes set him apart from other