💪 Powerful Recovery Tips for Muscle Growth

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Here’s what we’re diving into today:

• Develop a stout upper chest with coach Hany Rambod's expert guidance on FST-7 training.

• 2023 Arnold Classic champ Samson Dauda and Classic Physique competitor Michael Daboul join forces to sculpt their chests and calves.

• The intricacies of muscle recovery, including strategies to expedite the post-workout healing process.

TRAINING

The FST-7 Strategy

Created by bodybuilding coach Hany Rambod, the FST-7 training system is designed to enhance your muscles' size significantly through high-rep, high-intensity sets of a given exercise with little rest at the end of a workout. This approach intends to elongate the fascia, the connecting "casing" that links muscles, bones, tendons, and ligaments. But does it deliver on its promises?

Rambod has an impressive track record of working with top-notch athletes who have amassed a staggering 22 Olympia titles. Among his clients are notable champions like Hadi Choopan, Chris Bumstead, and Derek Lunsford. Given Rambod's remarkable credentials, it's hard to deny that something is working.

Are you curious to see how elite Olympia athletes fare with the intensity of FST-7 firsthand? Watch coach Rambod as he guides Lunsford through a grueling upper chest workout utilizing this method. Just note, FST-7 training burns! Consider this your fair warning.

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BODYBUILDING

Champion Chest & Calves

The 2023 Arnold Classic winner, Samson Dauda, teamed up with Classic Physique athlete Michael Daboul to focus on their chest and calves as they each prepare for the 2023 Olympia. Although they compete in different divisions, their goal is the same: Bring the best physique possible to the stage and take home the gold.

With Dauda's sixth-place finish in his Olympia debut last year and Daboul's determination to improve from his 10th-place ranking, their motivation is undeniably sky-high. Despite focusing on a limited number of exercises, the duo kept the volume up by completing sets of 12-15 reps. In addition, they incorporated strategic supersets during their workout to maximize intensity. Take a closer look at their exercise selection and see if you can steal a few pointers for your own routines.

RECOVERY

Hold the RICE

Looking to accelerate muscle recovery and spend less time feeling like you got grazed by an SUV every morning after working out? While there’s no surefire way to avoid post-workout soreness altogether, plenty of strategies exist to reduce it and speed up recovery.

With an array of recovery options, such as cryotherapy, massages, and supplements, it can be challenging to determine which ones work and which are a gimmick designed to burn a hole in your wallet. Fear not! We've got you covered with an in-depth guide to the best science-backed methods.

Learn the most effective ways to make post-workout soreness more manageable, and (more importantly) figure out which ones to avoid.

THE DROPSET

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• The dumbbell shrug is the best exercise for trap growth. Learn how to do it the right way.

• It can be challenging to get enough protein from food sources alone. That’s why we’ve compiled a list of the best protein bars you can find on shelves today.

• Australian bodybuilder Lee Priest explains the mistakes competitors make when cutting. Listen to what he has to say to make dropping body fat effortless.