Weeks before tackling the 2025 Pittsburgh Pro show, which will be held May 10-11, 2025, two-time Arnold Classic Physique champion Terrence Ruffin took a push-pull masterclass with acclaimed coach Hany Rambod.
Ruffin weighed around 185 pounds, roughly 14 pounds heavier than his past show weights. His gains will be evident on stage in Pennsylvania.
This is the best prep of my life.
Ruffin and Rambod’s second-ever collaboration blended old-school intensity with modern biomechanics, advanced techniques, and Fascial Stretch Training (FST-7).
Terrence Ruffin’s Upper Body Workout
- High-Low Standing Cable Pec Flyes
- Neutral-Grip Incline Machine Press
- Seated Machine Wide Rows
- Machine Lat Pulldowns
- Seated Cable Bayesian Curls
- Cable Triceps Pushdowns
[Related: Resistance Periodization vs. FST-7 — Training Methodologies That Built the Best]
Upper Routine, Chest Gains Hack
Ruffin trains his upper body twice weekly. One session focuses on his chest, back, and delts, and the second trains his chest, back, and arms. He merges upper pec and front delt work with high-incline presses.
The session started with cable chest flyes — leaning slightly forward during eccentrics to magnify the stretch. “Control, control, control,” Rambod cued, alluding to the muscle lengthening phase.
The consensus is that slower negatives are more effective, as they increase time under tension and metabolic stress, which are believed to cause muscle growth. Data suggests optimal total rep duration is between 0.5 and 8 seconds. (1)(2)
Biomechanical Integrity
Machines like the Panatta incline chest press support a safe stretch with built-in spotting. Cable chest presses are a reasonable alternative.
Ruffin sat upright using a neutral grip to replicate dumbbells, which can help reduce front delt engagement. Seven-time Mr. Olympia Phil Heath credits neutral grip presses for maximizing his chest, a former weak point.
FST-7 and Strategic Recovery
A cornerstone of Rambod’s coaching is his FST-7 method. This involves maximizing the pump via intense, high-rep final sets to stretch the connective tissue (fascia) surrounding the muscles, which, in theory, creates more potential for gains.
Before FST-7 sets, Rambod noted, “Rest longer so you don’t get tired. Capitalize on rest to maximize reps with the heaviest weights.” He suggested resting for three minutes between sets.
A 2015 study involving trained young men found that resting for three minutes between sets led to greater strength and muscle growth than shorter, one-minute rest periods. (3)
Intra-Workout Fuel
Rambod recommends 10 grams of EAAs to support performance and prevent muscle breakdown. EAA supplements are shown to enhance post-workout protein synthesis and recovery. (4)(5)(6)
Whether taking essential amino acids (EAAs) or water…it goes really, really far.
—Hany Rambod
“Ruffin is at 90 percent,” Rambod said, noting micro details and posing as his areas to enhance. “Be in shape and early, then cruise in the last week. Many rush and try to peak in the last week, which increases the chances of errors.”
Ruffin must win a pro show to secure a 2025 Olympia spot. If he succeeds, he’ll attempt to overcome his current fifth-place Olympia ranking to challenge for Chris Bumstead’s vacated throne.
References
- 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.
- Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2015 Apr;45(4):577-85. doi: 10.1007/s40279-015-0304-0. PMID: 25601394.
- Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.
- Church DD, Hirsch KR, Park S, Kim IY, Gwin JA, Pasiakos SM, Wolfe RR, Ferrando AA. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec 2;12(12):3717. doi: 10.3390/nu12123717. PMID: 33276485; PMCID: PMC7760188.
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
- Børsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 Oct;283(4):E648-57. doi: 10.1152/ajpendo.00466.2001. PMID: 12217881.
Featured image: @ruff_diesel on Instagram
