Jeremy Buendia is a household name in the sport of bodybuilding. However, The IFBB pro and 2x Olympia physique champion didn’t get there overnight. Starting training at 10 years old, his bodybuilding father (Louie Buendia), ingrained hard work and the importance of physical fitness into the young builder, surrounding him in an environment where military style training was the norm.
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“I watched my dad weight train ever since I could remember,” Buendia says. “He raised me to be an athlete, and he started training me at the age of 6 doing various speed drills, push ups, and other calisthenics-type exercises. My dad introduced weights to me at 10 or 11 years old, and it became a part of my everyday life.
The athleticism never left him, becoming a star football player at his high school as well as doing 2 a day training sessions to get his lifts in.
“I did sports-specific training where I focused on speed and explosiveness, but that never held me back from going to the gym for a second time during the day and hitting the weights the way I liked to.”
His promising football career was cut short when it was discovered he had a bulging discs in his neck and spine. Buendia describes it as a blessing disguise, as it allowed him to focus all his energy and winning the 2010 Contra Costa Championships in Costa Rica, teen division. Buendia credits to cementing his career path. “That’s when I realized this was my calling,”.
Fast word 2x Mr. Olympia championships and almost a decade later, and the California born 2015 winner has slightly changed up his style. He credits his recent success to trainer Hany Rambod and his FST-7 training. “FST” stands for “fascia strength training”, training concentrating on feeling the concentric and eccentric movement of each rep, and the “7” representing the number of reps.”
“My reps are very controlled, both the positive and negative are of moderately slow tempo, emphasizing the stretch of each eccentric motion and squeeze of each concentric motion.”
To warm up Jeremy Buendia likes to pyramid into his exercises, jumping straight into 2-3 working sets. But don’t take our word for it, below we’ve attached a chest day workout from Mr. Physique himself.
Chest Day
Dumbbell Incline Press: 4 sets, 8-15 reps
Incline Dumbbell Flye: 3 sets, 8-12 reps
Incline Dumbbell Press*: 3 sets, 8-12 reps
Hammer Strength Single-arm Alternating Incline Press†: 3 sets, 8-12 reps
FST-7 Cable Crossover#: 7 sets, 12 reps
superset with
Pushup: 7 sets, 12 reps
*Buendia works organically and rests every couple of weeks or as needed.
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