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:
- Work with dumbbells. When the shoulders are pulled to the sides, this allows the deltoids to become more rounded.
- Bench press, which strengthens the upper body.
- A favorite biceps exercise is the forearm curl using dumbbells.
The training regime in Buendia is as follows:
First day
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
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.
Barbell row
During this exercise, it is important to keep your chest up, but not too high. Try to keep your torso almost parallel to the floor. Secure your core so that you are not tempted to use any impulses to lift the barbell.
Tighten your lower back muscles and pull the barbell towards your navel. Try to keep your elbows moving straight back. Control the projectile along its entire trajectory and take your time.
Reverse grip barbell row
I advise my athletes to use both a regular and reverse grip. But I prefer the second option, because in most people the lower sections of the lats are weaker than the upper ones. A reverse grip helps to purposefully work out the lagging lower bundles.
If you can, do a few partial reps. With each next set, your grip will weaken, so arm yourself with straps. Don't miss out on the opportunity to pump up your muscles because your grip is weakening.
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/
Second day
First complex
- Raising a block to the chin using one hand (20 each)
- Biceps training by lifting dumbbells (20 per arm)
- Body tilts with dumbbells (as long as you have enough strength)
- Ab crunches (10 on both sides)
We do not pause between executions
Second complex
- Pulling the block to the stomach with one hand (15 times for both)
- Bicep block (20 for each arm)
- Exercise with dumbbells for biceps (20 for each arm)
- Block to the chin in a lying position (20 times)
- Crossover case (15 per side)
Do 4 exercises without rest
Third complex
- Belly block (20)
- Biceps through hammers (20 per arm)
- Twisting with a fitball
- Reaching the opposite toe while lying down (20) Day three
First complex
- Machine squats (15)
- Jump Squats (15)
- Deadlift Exercises Using Dumbbells (15)
- Calf raises with dumbbell hold (20)
Second complex
- Leg press (15)
- Limb extension (15)
- Bend both legs in a supine position (15)
- Leg bend on a fitball (20)
Absolute success
In 2010-2014, the bodybuilder conquered the world podiums, winning one brilliant victory after another. 2013 becomes a landmark year, because it was at this time that the athlete won first place at the NPC Grand Prix championship, and with it a Pro card and entry into the IFBB Professional League. Now Buendia can reach the podium of the Mr. Olympia competition. Isn't this the dream of every bodybuilder? In 2013, Jeremy Buendia will try to take the lead, but will only take second place. But the very next year, after numerous and hard training, he won first place from an equally strong opponent, Sadik Hadzovic, and received the long-awaited title “Mr. Olympia”. The very next year, 2015, Jeremy had to defend his title, and, despite the fact that the confrontation was by no means easy, he succeeded.
Currently, the athlete has signed a contract with the famous company Evogen Nutrition, owned by the no less popular Hany Rambod, the author of the famous FST-7 method. Jeremy is also a coach and co-owner of a bodybuilding team called FitBody Fusion, which does not stop him from preparing for his next performance, where he will again defend his Mr. Olympia title.
Fifth day
First complex
- Using the Smith machine we do the corner press (15)
- Reverse Grip for Barbell Press (15)
- Triceps exercise using a pulley machine (15)
Second complex
- On the “Butterfly” unit we bring our hands together (15)
- Dumbbell lateral raises (15)
- Alternating triceps training with a block - to failure
Third complex
We raise dumbbells to the chest on an inclined surface (15)
- In a sitting position, raise the dumbbells to the sides (15)
- We do a rope move for triceps - until exhaustion
Fourth complex
- Dumbbell Overhead Press (15)
- Inclined dumbbell fly for deltoids (15)
- Front Dumbbell Raise (15)
Jeremy Buendia: anthropometry, training, nutrition
> Athletes > Men's Physique > Jeremy Buendia - multiple champion of "Men's Physique"
In 2020, 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 2020 sports exhibition and sale, fans noted a colossal weight loss. At this year's competition in Los Angeles, changes are expected in the standings.
Jeremy's anthropometric data
- height - 177 cm;
- weight at the competition - 74.9 kg + 9 kg in the off-season;
- torso - 120 cm;
- volume of other fascicles - 46;
- waist - 68;
- ankles - 42;
- hips - 60.
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.
"My body is my best asset"
“There are almost 10,000 people competing in Men's Physique, and they all want to win. I need to do everything possible to not let my opponents surpass me.”
Therefore, Jeremy Buendia pays attention to every little detail, does not ignore stretching, chiropractic care, and strictly monitors his diet.
Nutrition
Before competitions, the bodybuilder switches to the following diet:
- 5 raw proteins + veal steak 250 g + 100 g oatmeal and 1.5 servings of BCAA.
- Lunch - 150 g rice with shell + 300 g poultry fillet.
- Lunch - sweet potato + boiled or baked fish.
- Afternoon snack - meat + asparagus or broccoli.
- Dinner - a protein dish of your choice.
Before and after training, a bodybuilder takes 1.5 sports nutrition norms.
Jeremy Buendia in video format
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Source: https://bodybuilding-and-fitness.ru/atlety/mens-physique/dzheremi-buehndia.html
Sixth day
First complex
- Pull the block up to the chin (15)
- Using a Scott bench we do an exercise with dumbbells for biceps (15)
- We pump the press on an inclined surface (20)
- Heel touch when lying down (20)
Second complex
- Pull the block into a reverse grip (15)
- At angle we do hammers with biceps (15)
- Raise your legs in a lying position (20)
- We twist the body (20)
Third complex
- Pull the block onto your stomach (15)
- We lift dumbbells with a turn - on the biceps (20 - for each arm)
- Raising the body with legs (20)
- Exercise with straight legs (20)
- Raise the body from a lying position (15)
Seventh day
First complex
- We do presses on one leg (15 - on each)
- Pull-ups with body raises (20)
- Extend each leg separately (15 each)
- We rise on our toes in a sitting position
Second complex
- We lift dumbbells onto the bench (15)
- Backward Leg Lunges (15)
- Squat at high speed (30)
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