Jeremy Buendia is a multiple Men's Physique champion.

In 2022, Jeremy Buendia won the Men's Physicist category at Olympia for the 4th time. Thanks to his V-shaped figure and innate artistry, he wins the first prize year after year, leaving numerous competitors behind. This time he beat Andre Ferguson, Brandon Hendrickson, and promising participants in the show - Raymont Elmodson and Jeremy Potvinn.

A few weeks later, the brutal athlete ended up in the hospital due to a torn pectoral muscle while attempting to set a bench press record. The operation was successful , but recovery will take at least a month. Although the guy claims that he feels great, at the recent LA FIT EXPO 2022 sports exhibition and sale, fans noted a colossal weight loss. At this year's competition in Los Angeles, changes are expected in the standings.

Biography

Handsome Jeremy Buendia was born on October 10, 1990 in San Jose, California. The boy became interested in sports early, and at kindergarten age he knew how to train to become the first. He owes this to his father, an experienced amateur pitcher. They went to the gym together, where the child rolled dumbbells for dad and watched how the bodybuilders worked. Jeremy himself began training with one-kilogram dumbbells in elementary school, then progressed to the bar and weights.

Thanks to his excellent physical shape, he became a midfielder on the school American football team. After receiving the certificate, state universities vied with each other to offer the guy scholarships so that he would agree to defend the honor of the institution at regional competitions. Due to a spinal injury, Jeremy Buendia was forced to end his football career.

Chronology of performances

After 2 years of training, made his debut in weightlifting.

• After winning the NPC Grand Prix tournament, he received a PRO card .
• In 2013, he showed the second result in Men's Physicist.
• The following year, at the age of 23, he became Mr. Olympia in the same category and confirmed his success for 3 years in a row.

The judges appreciated the guy's muscle mass, broad shoulders and narrow waist, from which his shorts almost fell off. After his first success at an international tournament, Jeremy admitted:

“I knew I would have to fight monsters like Jason Poston, Steve Cook and Sadiq Hadzovic, but I didn’t doubt myself at all.”

When asked about motivation, the guy always answers that he is driven by the idea of ​​physical self-improvement. Notes that the fear of losing stimulates work.

FST-7 workout for back and abs

Fire up your lats and sculpt your abs with the epic FST-7 workout from legendary trainer Hany Rambaud and 2015 Men's Physique Olympia champion Jeremy Buendia!

Hany Rambod

FST-7 stands for Fascia Stretching Training, and the number 7 indicates the number of sets at the end of the workout. The purpose of FST-7 is to stretch the fascia, the sheath of connective tissue surrounding the muscle fibers, through microscopic tears. Microtears in the fascia occur due to the muscle being overflowing with blood during the most epic pump of your life!

The goal of this workout is to increase the range of your lats. If you're posing on stage, you need 3D volume, even from behind. The span of the lats is also responsible for the all-important V-shape of the torso. In this workout, we do 5 basic exercises that will help you build strength, and finish the session with FST-7 sets that pump blood into the muscles.

Jeremy will demonstrate the dedication with which you need to work, and I will offer advice. Put it all together during your next workout and you'll see and feel crazy results!

If you're not familiar with the FST-7 Chest and Biceps Workout, be sure to check it out! You can include both workouts in your split. Just make sure you leave enough recovery time in between.

Circular ab training

I recommend that my clients start with abdominal circuit training because it makes a good warm-up before the main part of the training. If you feel stiff, add some stretching before you begin.

I recommend my clients start with abdominal circuit training because it makes a good warm-up before the main part of the training.

Once you begin, do each exercise slowly and focus on the neuromuscular connection. If you do it right, you won't need more than 10-15 reps. Strive for quality, not quantity. I’m sure you can do dozens of repetitions, but if you don’t contract your abs to the fullest, you won’t see a burning sensation in your abdominal muscles.

As Jeremy prepares for performances, I don't encourage him to use weights—we're not trying to build his core. If you have a partner, have him or her touch the area of ​​your abs that you want to contract before doing the crunch.

Reverse Grip Lat Pulldown

Maintain a slight arch in your lower back to achieve more effective targeting of your lower lats. In the concentric (downward) phase, lean slightly and pull your elbows back. During the eccentric (lifting) phase, push your body forward so you can fully stretch your upper lats.

Reverse Grip Lat Pulldown

Increase the working weight in each approach. The last set should be so hard that you have to give up all your strength for 8-10 reps. If you can handle it, do a few partial reps as a snack. I'm a big fan of partial reps because they increase the intensity of your workout tenfold. If you need to break through any plateau, train this way.

It is important to control the projectile at all stages of movement. Don't let the projectile control you.

V-handle pull

This lat pulldown variation should rock your world. If you feel a burning sensation where the lats cross the armpit, you are on the right track.

Use the same technique as during the reverse grip row. Moving your back slightly back and forth will help you stretch and tighten the hell out of your lats. You will feel the blood flowing through them.

If you have any strength left, add partial reps at the end.

Lower block thrust

By this time, the lower back should already be pumped with blood. Therefore, we will limit ourselves to only three approaches without partial repetitions. Work on contracting your muscles as hard as you can during the final part of the movement. Don't slack on any reps.

If you like, practice posing between sets. Practice maximal lateral extension of your lats. Hold the pose for 5-10 seconds.

FST-7 style straight arm lat pulldown

These seven sets are a complete finish. Overcome them. Make sure your technique is perfect on every rep. When your arms go up, your chest should go down - this will fully stretch your lats. Pull the weight down.

Straight-arm lat pull-down

Don't forget to keep track of the time. You only have 45 seconds to rest between sets. If you want, spend 10-15 of those seconds practicing your posing. Tighten your muscles and fix the pose.

Source: https://dailyfit.ru/programmy-trenirovok/xeni-rembod-i-dzheremi-buendia-trenirovka-fst-7-dlya-spiny-i-pressa/

How Jeremy Buendia rocks his body under the guidance of Hany Rambod

Considers the best exercises:

• bench press;
• dumbbell abductions to the sides;
• concentrated bends.

The trainer knows that lat size is important when posing on stage. They give the torso a V-shape and emphasize a thin waist. In this block, Buendia performs 5 basic techniques and completes the session using the FST-7 system, which combines strength training and pumping. Jay Cutler trained using this method, and it allowed him to become an Olympia champion.

“I work for 5 days at a fast pace and repeat the workouts weekly in cycles. If I feel low in energy, I take an extra day of rest.”

Jeremy's back training program includes:

• deadlift;
• pull-ups;
• tilting projectiles;
• traction of the lower block with a V-shaped handle;
• pulls from above to the back of the head in the FST-7 style.

The coach requires the guy to perform the techniques flawlessly.

“Only under this condition do the lats open completely and the lower back become engorged with blood.”

A bodybuilder performs circuit training for the abs at the very beginning of classes. The exercises allow you to warm up well before the main block. In complex:

• reverse crunches;
• oblique crunches;
• straight leg raises;
• "bike".

The chest program includes:

• incline presses;
• dumbbell fly with an inclined back;
• hammer work with 10 partial reps;
• superset: crossover work + push-ups with pauses between sets of 30 seconds.

Jeremy Buendia, two-time Mr. Olympia: biography, training :: SYL.ru

Jeremy Buendia is a famous athlete and bodybuilder. He is now 25 years old. Jeremy weighs 88 kilograms, and when drying his weight can even drop to 75 kg. The athlete's height is 173 cm.

Buendia came to professional bodybuilding thanks to his father. As Jeremy says, during his school years his father no longer competed, and he, as a boy, carefully followed the peculiarities of his father’s training. My father then trained at home; they had their own gym. Young Buendia admired his father for his physique and strength.

Therefore, already at that time I decided that I would follow in my father’s footsteps. The bodybuilder always says that his main motivation is the idea of ​​self-improvement. He believes that you can succeed at anything you try if you put in enough effort. Bodybuilding is primarily about physical dexterity and improvement.

Jeremy admits that he is very afraid of losing, and it is this kind of fear that can help achieve success and win.

The athlete’s favorite and, in his opinion, the most useful exercises are:

1. Work with dumbbells. When the shoulders are pulled to the sides, this allows the deltoids to become more rounded.
2. Bench press, which strengthens the upper body.
3. A favorite biceps exercise is the forearm curl using dumbbells.

The training regime in Buendia is as follows:

First complex

• Dumbbell press exercise 20 times (using an incline bench)
• Dumbbell overhead press, standing (20 times)
• Push-ups as long as you can, using a narrow grip
• Exercise with dumbbells – bending your arms to the sides (10 – for each arm)

You need to perform 4 sets, without rest between exercises

Second complex

• Crossover – hand summary (20 times)
• Dumbbell lateral raises – 20 reps
• Body rotation using a projectile – 15 times for two
• Barbell Body Rotation – 15 sets each side

Don't rest between sets

Third complex

• Wide grip for push-ups
• Working with a barbell: jerks and jerks (20 times)
• Twisting using a rope (20 times)
• When hanging, bend and straighten the legs (abdominal exercise) – 15 times

Nutrition

Before competitions, the bodybuilder switches to the following diet:

1. 5 raw proteins + veal steak 250 g + 100 g oatmeal and 1.5 servings of BCAA.
2. Lunch - 150 g rice with shell + 300 g poultry fillet.
3. Lunch - sweet potato + boiled or baked fish.
4. Afternoon snack - meat + asparagus or broccoli.
5. Dinner - a protein dish of your choice.

Before and after training, a bodybuilder takes 1.5 sports nutrition norms.