Hany Rambod teaches Lauralie Chapados a hack for stage success.
Final up to date on March twenty eighth, 2025
Lauralie Chapados, the 2024 Ms. Bikini Olympia champion, and three-time reigning Bikini Worldwide winner, joined 25-time Olympia-winning coach Hany Rambod for a delt exercise in March 2025. The session featured Rambod’s signature “FST-7 Flex” units to boost muscularity with out resistance. Chapados shared her favourite facet delt train to form an elite V-taper.
FST-7 Delt Exercise
[Related: Chris Bumstead’s Ultimate Bulking Guide]
[Related: How Shanique Grant Trains to Move to the Wellness Division]
Prioritizing Rear Delts
Rear delt improvement is pivotal to success as a Bikini athlete since they create an hourglass phantasm. Rmabod believes rear delts require delicate coaching.
Chapados warmed her delts, and scapular muscular tissues with face pulls. As a result of loading limitations, face pulls are inadequate as a major rear delt train.
[Related: 5 Underrated and Overrated Hypertrophy Exercises]
FST-7 Flex Shoulder Press Units
FST-7 Flex units contain flexing the goal muscular tissues after every set. Chapados positioned her palms on her hips and squeezed her delts to extend time below pressure (TUT).
In a 2020 examine, posing enhanced muscle hypertrophy, power, and endurance. (1)
Should you don’t [practice] posing, your physique freaks out; it begins shaking when stage. [Posing] creates a extra outlined and chiseled look.
—Hany Rambod
Don’t sit too low throughout machine presses to make sure the elbows bend previous 90 levels, offering a whole delt stretch.
“You could work previous the burn; it’s all psychological,” Rambod coached. Whereas failure coaching isn’t important to muscle development, progressive overload is, and pushing via the burn determines progress.
Whereas Rambod insists ladies have a better ache tolerance, research present they’ve a decrease ache tolerance normally. (2)(3)(4) This could possibly be one thing to think about when programming a coaching regime.
Lateral Increase Vary of Movement
Mendacity cable curls disallow momentum. In contrast to dumbbells, they supply a stretch with higher pressure firstly. Rambod discourages lifting the arms greater than the highest of the pinnacle throughout lateral raises to forestall trapezius overactivation.
Stretch your arms so far as you’ll be able to, not up, however outward so it’s an arc.
—Hany Rambod
Chapadoes ended the set with lengthened partials for a possible development enhance, as evidenced by analysis. (5)
Time Below Rigidity
Rambod had Chapados carry out entrance raises whereas rotating a weight plate backward and forward like a steering wheel, including TUT. This will increase metabolic stress and fiber activation, that are development variables. Chapados carried out conventional units with heavier weights and sluggish negatives, a superior hypertrophy mixture. (6)(7)(8)
To the Olympia
Chapados skipped the 2025 Arnold Classic, relinquishing her Bikini Worldwide reign to defend her Olympia crown later this 12 months.
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References
- Schoenfeld BJ, Grgic J, Contreras B, Delcastillo Okay, Alto A, Haun C, De Souza EO, Vigotsky AD. To Flex or Relaxation: Does Including No-Load Isometric Actions to the Inter-Set Relaxation Interval in Resistance Coaching Improve Muscular Diversifications? A Randomized-Managed Trial. Entrance Physiol. 2020 Jan 15;10:1571. doi: 10.3389/fphys.2019.01571. PMID: 32009980; PMCID: PMC6974452.
- Soetanto AL, Chung JW, Wong TK. Are there gender variations in ache notion? J Neurosci Nurs. 2006 Jun;38(3):172-6. doi: 10.1097/01376517-200606000-00006. PMID: 16817669.
- Jackson T, Iezzi T, Chen H, Ebnet S, Eglitis Okay. Gender, interpersonal transactions, and the notion of ache: an experimental evaluation. J Ache. 2005 Apr;6(4):228-36. doi: 10.1016/j.jpain.2004.12.004. PMID: 15820910.
- Racine M, Tousignant-Laflamme Y, Kloda LA, Dion D, Dupuis G, Choinière M. A scientific literature assessment of 10 years of analysis on intercourse/gender and experimental ache notion – half 1: are there actually variations between ladies and men? Ache. 2012 Mar;153(3):602-618. doi: 10.1016/j.ache.2011.11.025. Epub 2011 Dec 20. PMID: 22192712.
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial vary of movement coaching elicits favorable enhancements in muscular variations when carried out at lengthy muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 Might 23. PMID: 33977835.
- de Freitas MC, Gerosa-Neto J, Zanchi NE, Lira FS, Rossi FE. Function of metabolic stress for enhancing muscle variations: Sensible purposes. World J Methodol. 2017 Jun 26;7(2):46-54. doi: 10.5662/wjm.v7.i2.46. PMID: 28706859; PMCID: PMC5489423.
- Schoenfeld BJ, Grgic J, Van Each DW, Plotkin DL. Loading Suggestions for Muscle Power, Hypertrophy, and Native Endurance: A Re-Examination of the Repetition Continuum. Sports activities (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Dangers and Advantages. Entrance Physiol. 2019 Might 3;10:536. doi: 10.3389/fphys.2019.00536. PMID: 31130877; PMCID: PMC6510035.
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