Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Chris Bumstead And Hadi Choopan Build Herculean Backs With FST-7 Training Ahead Of 2022 Olympia

CBum and The Persian Wolf go through a back workout under Hany Rambod’s guidance as 2022 Olympia prep continues.

Written by Andrew Foster, C.S.C.S

Last Updated on30 November, 2022 | 7:30 AM EDT

Ask Question?

Chris Bumstead and Hadi Choopan are making the most of the last few weeks before 2022 Olympia kicks off. The most prestigious bodybuilding competition will take place in Las Vegas, NV from Dec. 15 to 18 and the duo is busy doing the final bit of work on their physiques. Canada’s own Chris Bumstead has already proven his worth by winning the Classic Physique Olympia title three times – in 2019, 2020, and the 2021 Olympia. He will attempt to further his legacy with a fourth consecutive win. The 27-year-old ended his coach-client relationship with fellow Canadian professional bodybuilder Iain Valliere for the latter to focus on his own career. Famed bodybuilding coach Hany Rambod is now training Bumstead for the 2022 Olympia. CBum has been routinely training with Open division competitor and Rambod’s client Hadi Choopan in recent weeks.

Choopan is an Iranian professional bodybuilder and one of the frontrunners for the 2022 Mr. Olympia crown. He finished third at the 2021 Olympia behind champion Mamdouh ‘Big Ramy’ Elssbiay and runner-up Brandon Curry. However, many people argued that ‘The Persian Wolf’ deserved the nod from judges due to his muscle density and detail. He will attempt to leave no doubt this year and take the Mr. Olympia crown to Iran. CBum and Choopan trained their backs under the tutelage of Hany Rambod. Now, without further ado, let’s take a closer look at the detailed summary of this training session.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Chris Bumstead and hadi Choopan go through an intense back workout

Hany Rambod put CBum and The Persian Wolf through an intense back workout using the FST-7 (Fascia Stretch Training) method. Developed by Rambod, the FST-7 training method was famously used by 7-time Mr. Olympia Phil Heath. In this training method, the initial exercises are done for three to four sets with approximately two minutes rest period in between. However, the last exercise is done for seven sets and the rest periods between the sets are reduced to 30 seconds.

Lat Pulldown

Hany Rambod instructed Bumstead and Choopan to start the workout with the lat pulldowns. The duo got a few sets of this exercise under the belt and took to the next exercise. Rambod explained the correct technique for maximum benefits and said:

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

“What we want to do is come down as much as we can, try to control the weight, especially on the eccentric which is on the way back up. Concentric, don’t go too fast. But you really don’t want to go fast on the way up. You don’t want to use momentum. Stretch and then squeeze all the way to the bottom… Almost like you can hold it just for a split second, especially on the warm-up sets.”

Hany Rambod reiterated that keeping the muscles under tension for a longer duration is of utmost importance for making gains. A lot of people rely on the momentum during the later sets once they are tired. The famed bodybuilding coach explained that doing partials at the end is a lot more beneficial than doing full reps with poor technique. He said:

“If you keep the tension there even if you’re doing the shorter range of motion i.e. partials, you’ll still get much more out of it than if you just let them swing the last couple of reps…”

View this post on Instagram

A post shared by Hany Rambod (@hanyrambod)

Bent-over Barbell Rows

The duo next performed the barbell rows under Rambod’s watchful eye to work their backs further and performed a few solid sets.

Bent-over Rows Machine

CBum and Choopan next jumped into the machine variation of the previous exercise. The duo performed the bent-over rows on the machine unilaterally to focus more on the mind-muscle connection and took to a vertical pulldown movement next.

View this post on Instagram

A post shared by Hany Rambod (@hanyrambod)

Lat Pulldown Circular and Lat Pulldown with D Handles

Rambod guided his clients through two different variations of lat pulldowns next. Initially, the famed coach instructed CBum and Rambod to do the exercise on a converging lat pulldown machine. However, he switched to doing lat pulldown with D handles and explained:

“The Panatta machine is converging. It is a great machine. Unfortunately, long arms with CBum, therefore we had to move them over here to the other machine to get a little bit better stretch.”

CBum and Rambod performed a few sets on the diverging lat pulldown machine and jumped into the next back exercise.

T-Bar Rows

The training partners next jumped into the exercise that Arnold Schwarzenegger popularized. They added stimulus to their backs by crushing a few sets of this compound movement and attacked the final exercise of the day.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Rope Straight Arm Pulldown

CBum and Choopan wrapped up the training session with this isolation movement using the FST-7 principle and cranked out solid sets with minimal rest periods.

Overall, the workout included:

  • Lat Pulldown
  • Bent-over Barbell Rows
  • Bent Over Rows Machine
  • Lat Pulldown Circular and Lat Pulldown with D-Handles
  • T-Bar Rows
  • Rope Straight Arm Pulldown

Chris Bumstead and Hadi Choopan have both looked phenomenal in their recent physique updates. The clock is ticking fast and it is just a matter of time before the 2022 Olympia weekend kicks off. If Bumstead and Choopan continue to push each other in the gym and emerge victoriously at the 2022 Olympia, this competition prep will forever go down as a golden chapter in their as well as Hany Rambod’s already illustrious careers.

You can watch the full video here, courtesy of Hany Rambod’s personal YouTube channel:

Experience the thrill of the 2024 Mr. Olympia with our complete coverage! From prejudging highlights and event recaps to expert analysis and results, find it all at our Olympia hub: FitnessVolt.com/olympia. Follow our Live Blog for real-time event updates. Stay tuned for every moment of the action!


If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: 2022 Mr. Olympia Bodybuilding Videos
Previous Post

Skinny But Belly Sticks Out — Causes, Risks, and How To Fix It

Next Post

Powerlifter Jamal Browner Smokes a Four Paused Rep PR Of 410-kg (903.9-lb) Raw Deadlift

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Ronnie Coleman
Bodybuilding

Ronnie Coleman Treated for Sepsis, Undergoes ‘Minimally Invasive Heart’ Surgery, Focus Now on Recovery

Dennis James
Bodybuilding

Dennis James Says Only ‘Best in the World’ Belong at Mr. Olympia: ‘Narrow It Down to 10 or 15’

Erin Stern
Bodybuilding

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Arnold Schwarzenegger
Bodybuilding

Arnold Schwarzenegger Reveals If GLP-1 Weight Loss Drugs Destroy Your Muscle

Dennis Wolf
Bodybuilding

Bodybuilder Dennis Wolf Still Ripped at 46, Discusses His Health in Retirement

Keone Pearson
Bodybuilding

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Ronnie Coleman Treated for Sepsis, Undergoes ‘Minimally Invasive Heart’ Surgery, Focus Now on Recovery

Dennis James Says Only ‘Best in the World’ Belong at Mr. Olympia: ‘Narrow It Down to 10 or 15’

Forget the Gym: Get Visible Abs at Home With This 3-Move Bodyweight Workout

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Breon Ansley Confirms Plan to Compete in Classic Physique at 2025 Olympia After 212 Attempt Falls Through

Arnold Schwarzenegger Reveals If GLP-1 Weight Loss Drugs Destroy Your Muscle

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.