If you’ve ever heard the term "triceps horseshoe," then you know it’s the ultimate indicator of impressive arm development. Many athletes make the mistake of focusing solely on the biceps, but the truth is that the triceps make up two-thirds of the total size of your upper arms. Want to build truly thick, three-dimensional arms? Then you need to take your triceps training to the next level.
In this video, 24-time Olympia-winning coach Hany Rambod, together with elite athlete Devin Bernardo, shows how to achieve maximum muscle growth by making small, crucial adjustments to your triceps extensions.
The FST-7 Technique Tip: Twist Your Wrists Outward
When performing triceps pushdowns with a rope (cable extensions), most people simply push the weight straight down. While this is effective, it misses the ultimate contraction.
Instead, follow the specific guideline from the Pro Creator:
- The 'Twist-out' at the end: Once you reach the bottom point of the repetition and your arms are fully extended, forcefully twist your wrists outward (supinating/spreading the rope).
- The result: This subtle rotation forces the outer head (lateral head) of the triceps into a maximal, almost painful contraction. This is exactly the part that creates the width and the desired horseshoe shape when viewed from the front or side.
The Power of Isometric Posing Between Sets
The FST-7 (Fascia Stretch Training) protocol is all about stretching the tough fascia that surrounds your muscles. To stretch this fascia from the inside, you need to pump a maximum amount of blood and nutrients into the muscle. Hany Rambod uses a secret weapon for this: inter-set posing.
- Immediately after your heavy set, hold a side triceps pose.
- Squeeze and contract each arm individually with maximum force for 10 seconds.
- This forces the blood to keep circulating in the muscle and maximizes the pump, drastically increasing muscle growth potential.
Optimize Your Recovery with the Evogen Pump Stack
To support the extreme pump of an FST-7 workout, your muscle cells need to be filled with the right building blocks. As a reseller of Evogen Nutrition, Nutrition Monsters offers the perfect stack to take your arm day to the highest level:
- Liquid Pump Power: Take a dose of Evogen EVP AQ 30 minutes before your workout. This liquid glycerol supplement immediately draws extra fluid into your muscle cells for a brutal, three-dimensional pump without stimulants.
- Muscle Protection During Training: Drink Evogen Amino KEM during your workout to continuously supply your triceps with all 9 essential amino acids (EAAs) and electrolytes.
- Immediate Muscle Building After Training: Feed the micro-tears in your triceps right after the last set with Evogen IsoJect. This ultra-pure whey isolate rapidly breaks down amino acids thanks to IGNITOR™ enzyme technology, ensuring immediate recovery without stomach issues.
Ready to radically transform your arms? Discover the full, scientifically backed range from Evogen at nutritionmonsters.com and dominate your next workout!
