The Pro Creator, aka Hany Rambod, has trained many elite bodybuilders from the industry. He is currently training the five-time Mr. Olympia Chris Bumstead, the current Arnold Classic Ohio and UK champion Hadi Choopan, and the current Mr. Olympia Derek Lunsford. Apart from training these elite bodybuilders, Rambod is famous for his FST-7 program. 

The Pro Creator recently shared a video snippet on his FST-7 YouTube channel, hanyrambod_FST7, where he was seen training the former Mr. Olympia Hadi Choopan. Rambod and Choopan had an arms day and focused on the Persian Wolf’s biceps. Let’s find out how the Pro Creator trained the Persian Wolf’s biceps.

Is unilateral exercise part of the FST-7 workout?

In the video snippet, Choopan was seen performing the machine bicep curls. He did both unilateral and bilateral curls. The Persian Wolf did a total of ten reps on the machine: six unilateral reps and four bilateral reps. The veins in both the arms of Choopan were pumped to their limits, showcasing how successful his workout was. Rambod made the Persian Wolf focus on both his biceps with the exercise, calling it the “Crazy Bicep Workout.“

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Doing the unilateral bicep curls helps you attain muscle symmetry in both arms as each arm gets the same amount of time under tension and the exact same amount of work, which makes both arms symmetrically balanced. This is not the only benefit of doing unilateral sets; it also increases your muscle activation. It also helps you build the muscle-mind connection during your workout. 

On the other hand, doing bilateral curls helps you reduce the exercise time spent working on the biceps at the same time. It increases your athletic performance in your daily activities, helping you hit the lower arm—the brachialis and brachioradialis—all at the same time. This is not the first time the Pro Creator has had the Persian Wolf focus on both movements. Earlier this month, he shared the importance of doing unilateral leg presses.  

A single-leg press leads to a balanced back 

Earlier this month, Rambod posted a video on his FST-7 Instagram page, showcasing Choopan doing unilateral leg presses. He captioned the post, “Tip of the Day: Don’t neglect single leg press!” Rambod stressed the importance of doing the unilateral leg presses and said, “If you have one leg that’s bigger than the other, make sure you use single leg because then you can be able to really focus on that weaker leg.“

The Pro Creator revealed that doing unilateral leg presses can help you attain a balanced physique as it improves your body coordination by working on each leg individually. Doing bilateral exercises helps you focus solely on your weaker muscles and provides you with a large range of motion if you compare it to unilateral exercises. 

After learning the potential benefits of both exercises, which of these will you add to your workout plan? Let us know in the comments.