“ At the very end , I ’ m gassed , but I ’ ll also add a few partial reps to push my body past the threshold .”
FRONT AND CENTRE Following laterals to the side are alternating dumbbell raises to the front , for four to five sets of more FST-7-inspired madness . “ I ’ ll do some of the same things I do with laterals , like peak contraction holds , where I ’ ll come up for a two-count — one-one-thousand , two-onethousand — then back down on each rep , or partials , where I finish a set with five or six quarter-reps . I also adjust my grip placement on my front raises , with some sets thumbs up and some thumbs down to target a slightly different part of the front deltoid . I ’ ll switch off between alternating and lifting the weights at the same time , too .”
While most sets end in failure or close to it , Buendia cautions that overall pacing matters . “ I push my muscles to the point where I know
“ If all I do is win the contest but don ’ t do anything with it afterward , then being the Men ’ s Physique Olympia champion doesn ’ t mean much .”
they can go . But I also understand how to conserve energy to get me through the full hour that I ’ m training a body part ,” he says .
Three to four sets of standing behind-the-back cable laterals follow , which engage both the middle and rear heads . “ Going behind the back creates more stretch in the deltoid , allows for a longer negative motion on each rep , and stretches the fascia around the muscle tissue ,” Buendia points out . “ That ’ s a growth trigger .”
Staying at the cable station , he ’ ll switch out the D-handle attachment for a rope , which he straddles for the next movement , cable front raises . “ I don ’ t go too heavy , but instead emphasize the squeeze at the top of each rep ,” he says . “ I angle my body forward about 45 degrees , basically leaning as a counterweight to the stack , and I ’ ll lift my arms up to about
46 FLEX | MARCH 2018