Though officially retired from coaching, Hany Rambod hasn’t stepped away from bodybuilding, which is still the main focus of his Truth podcast. “The Pro Creator” continues to offer training services to top bodybuilders, and he recently put Classic Physique bodybuilder Terrence Ruffin through an arms and delts session.
The workout incorporated his Fascial Stretch Training (FST-7) techniques to help the two-time Arnold Classic champ prepare for the 2025 Pittsburgh Pro in May. Ruffin needs to win a pro show to qualify for the 2025 Olympia.
In their first-ever collab, Rambod addressed Ruffin’s undersized rear delts, hydration habits, and more.
[Related: Hany Rambod Critiques Wesley Vissers’ 2024 Olympia Physique]
FST-7 Delts & Arms Workout
- Dumbbell Front Raise & Lateral Raise
- Bent-Over Dumbbell Reverse Flye
- Machine Shoulder Press
- Machine Standing Lateral Raise
- Dumbbell Lateral Raise
- Chest-Supported Dumbbell Front Raise
- Machine Isometric Biceps Curls
- Dumbbell Preacher Curl
- Dumbbell Hammer Curls
Rear Delts for Maximum Stage Presence
Rambod suggested that Ruffin’s undersized rear delts are his weak spot.
“[For] the turtle shell back, the back delts [must] keep up with the front delts so you don’t have that sloped shoulder,” Rambod said. Proportionate rear delts are vital for side poses.
After warming with alternating front and lateral raises, Rambod had Ruffin hit bent-over and reverse flyes, palms facing, then pinkies up [overhand grip], for slightly better emphasis. Although muscle science suggests the opposite is true:
- A 2013 study showed significantly more muscle activity with a neutral hand position versus an overhand grip during machine reverse flyes. (1) This could also apply to other rear delt variations.
Slow Eccentrics
“The number one mistake people make [training] rear delts are dropping the weight,” Rambod said. “They relax too much, not having the eccentric tension needed to activate the rear delts.”
Rep speed has gained more attention as a key factor for muscle growth. Current research suggests slower negatives and faster contractions may be optimal, but further studies are needed due to hypertrophy variables. (2)
Visualizing 3D Delts
Rambod advised Ruffin to relax his front delts and visualize bigger medial heads for depth and thickness as he pressed six 45-pound plates overhead.
Mental imagery has been shown to enhance neuromuscular activation and improve muscle recruitment. (3) However, it applies more to strength than hypertrophy.
For machine lateral raises, Rambod reminded Ruffin to stay upright, arch his back, and avoid bending over, which overactivates the traps. “If you’re more upright, you’re going to hit the lateral head for even more width,” the former claimed.
Rambod emphasized full eccentrics and lifting the arms to shoulder level for max medial head tension, finishing with long-length partials. Prioritizing the range of motion where muscles are fully lengthened may be a more efficient strategy to grow muscles.
Hydrating & FST-7 Reverse Drop Set
Ruffin lacked muscle fullness and vascularity, underscoring the importance of hydration for strength, workload capacity, and muscle quality. (4)
“If you had two or three more [water bottles], you’re going to have a different look,” Rambod explained.
After fueling with electrolytes, Ruffin gritted his teeth through a reverse drop set: three sets of 20, 12, and eight reps with ascending loads. This allows for gradual strength adaptation and form control while reducing joint stress.
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References
- Schoenfeld, B., Sonmez, R. G., Kolber, M. J., Contreras, B., Harris, R., & Ozen, S. (2013). Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Journal of strength and conditioning research, 27(10), 2644–2649. https://doi.org/10.1519/JSC.0b013e318281e1e9
- Wilk M, Zajac A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021 Aug;51(8):1629-1650. doi: 10.1007/s40279-021-01465-2. Epub 2021 May 27. PMID: 34043184; PMCID: PMC8310485.
- Ranganathan, V. K., Siemionow, V., Liu, J. Z., Sahgal, V., & Yue, G. H. (2004). From mental power to muscle power–gaining strength by using the mind. Neuropsychologia, 42(7), 944–956. https://doi.org/10.1016/j.neuropsychologia.2003.11.018
- Lorenzo I, Serra-Prat M, Yébenes JC. The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients. 2019 Aug 9;11(8):1857. doi: 10.3390/nu11081857. PMID: 31405072; PMCID: PMC6723611.
Featured image: @ruff_diesel on Instagram
