Jeremy Buendia is a multiple-time Men's Physique champion. Jeremy Buendia, two-time Mr. Olympia: biography, training

One of the most popular sports today is bodybuilding. Thanks to him, every person can, with sufficient persistence and constant training, achieve unprecedented success and create the body of their dreams. There are quite a lot of world bodybuilding stars who are recognized all over the world. But there are athletes who stand out even among the absolute champions. Jeremy Buendia, and it is this bodybuilder that will be discussed in this article, who has achieved considerable heights in sports. Read about his biography and achievements, as well as training systems.

First day

First complex

• Dumbbell press exercise 20 times (using an incline bench)
• Dumbbell overhead press, standing (20 times)
• Push-ups as long as you can, using a narrow grip
• Exercise with dumbbells – bending your arms to the sides (10 – for each arm)

You need to perform 4 sets, without rest between exercises

Second complex

• Crossover – hand summary (20 times)
• Dumbbell lateral raises – 20 reps
• Body rotation using a projectile – 15 times for two
• Barbell Body Rotation – 15 sets each side

Don't rest between sets

Third complex

• Wide grip for push-ups
• Working with a barbell: jerks and jerks (20 times)
• Twisting using a rope (20 times)
• When hanging, bend and straighten the legs (abdominal exercise) – 15 times

The beginning of the way

Jeremy Buendia, whose biography is inextricably linked with bodybuilding, was born on October 10, 1990 in the small town of Rosenville, California. The future famous American bodybuilder was familiar with the sport from childhood, because his father was fond of this sport, although he was not a competitive athlete. This hobby became a family hobby, and when the boy grew up, he picked up a barbell himself. He really wanted to be like his father, because he differed from all his friends in his impressive size and the beauty of his pumped up body. “To follow a routine, love sports and adhere to discipline - I learned all this in preschool age,” says the athlete.

Second day

First complex

• Raising a block to the chin using one hand (20 each)
• Biceps training by lifting dumbbells (20 per arm)
• Body tilts with dumbbells (as long as you have enough strength)
• Ab crunches (10 on both sides)

We do not pause between executions

Second complex

• Pulling the block to the stomach with one hand (15 times for both)
• Bicep block (20 for each arm)
• Exercise with dumbbells for biceps (20 for each arm)
• Block to the chin in a lying position (20 times)
• Crossover case (15 per side)

Do 4 exercises without rest

Third complex

• Belly block (20)
• Biceps through hammers (20 per arm)
• Twisting with a fitball
• Reaching the opposite toe while lying down (20) Day three

First complex

• Machine squats (15)
• Jump Squats (15)
• Deadlift Exercises Using Dumbbells (15)
• Calf raises with dumbbell hold (20)

Second complex

• Leg press (15)
• Limb extension (15)
• Bend both legs in a supine position (15)
• Leg bend on a fitball (20)

Path to the Top

In the period from 2010 to 2013, the bodybuilder competed in many non-professional championships, easily winning first places. But only after winning the NPC Grand Prix Jeremy becomes the owner of a Pro card - a ticket to the IFBB professional bodybuilding league. Now the doors to many prestigious championships are opening for the athlete, including the world-famous Mr. Olympia tournament. And this is what every bodybuilder dreams of.

In 2013, Jeremy performed at this championship for the first time and immediately took second place. After that, the athlete devoted all his time to hard training, and they brought their results - in 2014, Jeremy won the title of absolute champion in the Men's Physicist category at the Mr. Olympia tournament. Buendia has been able to defend his title twice already, in 2020 and 2020. And today this athlete is a three-time champion, despite the fact that he had to fight with such opponents as Sadik Hadzovic, Jason Poston, Ryan Terry, and Jeremy Potvin.

Today, this successful athlete does not stop training and hopes to defend his title next year. In addition, the athlete signed a contract with the world-famous sports nutrition company Evogen Nutrition, which is owned by the creator of the FST-7 method and part-time coach of the bodybuilder Hany Rambod. Jeremy is also a co-owner and trainer of the FitBody Fusion team.

Fifth day

First complex

• Using the Smith machine we do the corner press (15)
• Reverse Grip for Barbell Press (15)
• Triceps exercise using a pulley machine (15)

Second complex

• On the “Butterfly” unit we bring our hands together (15)
• Dumbbell lateral raises (15)
• Alternating triceps training with a block - to failure

Third complex

• We raise dumbbells to the chest on an inclined surface (15)

• In a sitting position, raise the dumbbells to the sides (15)
• We do a rope move for triceps - until exhaustion

Fourth complex

• Dumbbell Overhead Press (15)
• Inclined dumbbell fly for deltoids (15)
• Front Dumbbell Raise (15)

Chronology of performances

After 2 years of training, 17-year-old Jeremy made his debut in weightlifting.

• After winning the NPC Grand Prix tournament, he received a PRO card.
• In 2013, he showed the second result in Men's Physicist.
• The following year, at the age of 23, he became Mr. Olympia in the same category and confirmed his success for 3 years in a row.

YearCompetitionPlace

When asked about motivation, the guy always answers that he is driven by the idea of ​​physical self-improvement. Notes that the fear of losing stimulates work.

Sixth day

First complex

• Pull the block up to the chin (15)
• Using a Scott bench we do an exercise with dumbbells for biceps (15)
• We pump the press on an inclined surface (20)
• Heel touch when lying down (20)

Second complex

• Pull the block into a reverse grip (15)
• At angle we do hammers with biceps (15)
• Raise your legs in a lying position (20)
• We twist the body (20)

Third complex

• Pull the block onto your stomach (15)
• We lift dumbbells with a turn - on the biceps (20 - for each arm)
• Raising the body with legs (20)
• Exercise with straight legs (20)
• Raise the body from a lying position (15)

Love for football

Jeremy Buendia has taken up bodybuilding in earnest. And at first this sport attracted him only as a method of treating the consequences of an injury, but after some time the guy realized that the barbell was, after all, his main calling. In a minimal amount of time, Jeremy achieved outstanding success and, at the age of 17, decided to conquer the world of bodybuilding. The very first competition of the Contra Costa Championships 2010 brought him victory and became a successful start for the athlete.

For the next three years, Jeremy devotes himself entirely to training. At some point, the athlete realizes that in the main category he will achieve less results, and therefore moves to the “Mens Physicist” group. This decision became significant in the life of the athlete. After all, it was in this category that the athlete reached unprecedented heights.

In addition to bodybuilding, Jeremy Buendia was fond of football and was the best midfielder on his school team. And he even won the state cup, and the athlete played an important role in this victory. Excellent performance promised him a fairly successful career as a football player, and the guy received several offers from various colleges.

Seventh day

First complex

• We do presses on one leg (15 - on each)
• Pull-ups with body raises (20)
• Extend each leg separately (15 each)
• We rise on our toes in a sitting position

Second complex

• We lift dumbbells onto the bench (15)
• Backward Leg Lunges (15)
• Squat at high speed (30)

Tags: Jeremy Buendia - Jeremy Buendia, belly

Biography

Handsome Jeremy Buendia was born on October 10, 1990 in San Jose, California.
The boy became interested in sports early, and at kindergarten age he knew how to train to become the first. He owes this to his father, an experienced amateur pitcher. They went to the gym together, where the child rolled dumbbells for dad and watched how the bodybuilders worked. Jeremy himself began training with one-kilogram dumbbells in elementary school, then progressed to the bar and weights. Thanks to his excellent physical shape, he became a midfielder on the school American football team. After receiving the certificate, state universities vied with each other to offer the guy scholarships so that he would agree to defend the honor of the institution at regional competitions. Due to a spinal injury, Jeremy Buendia was forced to end his football career.

Shoulder and trapezius workout FST-7

Get ready to have your delts sizzling and melting when you perform this selective FST-7 workout. Starring Hany Rambod and Jeremy Buendia!

This will hurt. There is no other way. But if you're one of the millions of FST-7 fans like Jeremy Buendia, then this training can also instantly become your favorite way to work your shoulders.

FST-7 is a muscle-building masterpiece from Hany “pro creator” Rambod, the most award-winning trainer in bodybuilding. His partner in this workout is Jeremy Buendia, a four-time Mr. Olympia.

Important tips for this shoulder workout from Hany Rambod

• When performing lateral dumbbell raises, do not raise your arms above shoulder height. Raising the arms above this level mainly engages the trapezius muscles. Minimal activation of the trapezius helps fully engage the deltoids.
• Use an isolation static weight hold. Hold the weight with one arm and lift it to shoulder height while performing a set of reps with the other arm. Start with 5 reps on each side, then 4, 3, 2, 1. “If you get tired and start to lower the weight quickly, it's OK,” Rambod says, “you may need to do 5, 3, 1 reps.” Start with a lighter weight if you need to keep your technique as tight as possible.
• When you press the weight, straighten your arms completely, but do not lock your elbows and at the top of the range of motion, take a short pause to squeeze the muscles even more. “A little cheating is okay,” Rambod says, “but if you swing too much when lifting the weight, you increase your chances of injury.”
• Raise your arms in front of you on a lower block using a cable handle to get a full range of motion. To avoid stopping at your hips, arch your back and lean slightly forward, keeping your core tight.
• Ask your training partner to correctly guide your hands to different levels, such as eye level, chest, waist
• Pose between exercises, keeping the muscles under tension for as long as possible. This will increase blood flow for rounder and fuller deltoids. Recommended poses are HP, crab, or, as it is also called, the “most muscular” pose, hands on hips, chest to the side.

Shoulder workout FST-7 (front delts, side delts, rear delts, traps)

1. Standing dumbbell press – 4 sets of 5-8 reps.
2. Raising your arms in front of you from a lower block (using a rope handle) – 3 sets of 5-8 repetitions.
3. Lateral dumbbell raise lying sideways on an incline bench - 4 sets of 5-8 repetitions.
4. Seated lateral raises of the forearms in the simulator - 4-7 sets of 5-8 repetitions, perform from 4 to 7 approaches, depending on your level of training. (Used weight retention method)
5. Seated bent over raises with dumbbells – 3 sets of 5-8 reps.
6. Raising arms in the simulator - 3 sets of 5-8 repetitions.
7. Dumbbell shrugs – 3 sets of 5-8 reps.
8. Smith machine shrugs - 4-7 sets of 5-8 reps, perform 4 to 7 sets, depending on your fitness level.

Hany Rambod's advice

I recommend that my clients start with abdominal circuit training because it makes a good warm-up before the main part of the training. If you feel stiff, add some stretching before you begin.

I recommend my clients start with abdominal circuit training because it makes a good warm-up before the main part of the training.

Once you begin, do each exercise slowly and focus on the neuromuscular connection. If you do it right, you won't need more than 10-15 reps. Strive for quality, not quantity. I’m sure you can do dozens of repetitions, but if you don’t contract your abs to the fullest, you won’t see a burning sensation in your abdominal muscles.

As Jeremy prepares for performances, I don't encourage him to use weights—we're not trying to build his core. If you have a partner, have him or her touch the area of ​​your abs that you want to contract before doing the crunch.

Read more: Workouts in the gym How to make your body perfect

Maintain a slight arch in your lower back to achieve more effective targeting of your lower lats. In the concentric (downward) phase, lean slightly and pull your elbows back. During the eccentric (lifting) phase, push your body forward so you can fully stretch your upper lats.

Increase the working weight in each approach. The last set should be so hard that you have to give up all your strength for 8-10 reps. If you can handle it, do a few partial reps as a snack. I'm a big fan of partial reps because they increase the intensity of your workout tenfold. If you need to break through any plateau, train this way.

It is important to control the projectile at all stages of movement. Don't let the projectile control you.

This lat pulldown variation should rock your world. If you feel a burning sensation where the lats cross the armpit, you are on the right track.

Use the same technique as during the reverse grip row. Moving your back slightly back and forth will help you stretch and tighten the hell out of your lats. You will feel the blood flowing through them.

If you have any strength left, add partial reps at the end.

Barbell row

During this exercise, it is important to keep your chest low, but not too high. Try to keep your torso almost parallel to the floor. Secure your core so that you are not tempted to use any impulses to lift the barbell.

Tighten your lower back muscles and pull the barbell towards your navel. Try to keep your elbows moving straight back. Control the projectile along its entire trajectory and take your time.

Reverse grip barbell row

I advise my athletes to use both a regular and reverse grip. But I prefer the second option, because in most people the lower sections of the lats are weaker than the upper ones. A reverse grip helps to purposefully work out the lagging lower bundles.

If you can, do a few partial reps. With each next set, your grip will weaken, so arm yourself with straps. Don't miss out on the opportunity to pump up your muscles because your grip is weakening.

Lower block thrust

By this time, the lower back should already be pumped with blood. Therefore, we will limit ourselves to only three approaches without partial repetitions. Work on contracting your muscles as hard as you can during the final part of the movement. Don't slack on any reps.

If you like, practice posing between sets. Practice maximal lateral extension of your lats. Hold the pose for 5-10 seconds.

Read more:

1. Alice Matos: principles of nutrition and training, success in bikini fitness
2. What to eat to gain muscle mass: some tips
3. AthleticBody - workouts, healthy eating and the beautiful athletic body of your dreams
4. How to eat after a workout. Proper nutrition during training. Proper nutrition before and after training

Life goes on

To eliminate the consequences of the injury, Jeremy Buendia devotes himself entirely to bodybuilding. And it achieves excellent results very quickly. At the age of 17, the athlete entered the competition podium and won an unconditional victory at the Contra Costa Championships 2010. Only now Jeremy realized that bodybuilding was his destiny.

For the next three years, the athlete devotes all his time to training and decides to move to the new bodybuilding category “Mens Physicist”, in which, as it seemed to him, he could fully realize himself and discover his full potential. And as it turned out, this was the best decision Jeremy Buendia could make. The training helped the athlete create an ideal body, and he was quickly noticed among professionals.

What is your approach to diet?

Jeremy Buendia: Everything is determined in the morning when I wake up. I call Hani and we look at how my body reacted to the actions taken yesterday and make adjustments accordingly. I eat “cleanly”: chicken, fish and a lot of red meat. Sweet potatoes are the only source of starch in my diet. I have no problems with him. Every couple of weeks there is a cheat meal, and every 5 days or so there is a loading meal. In this case, I eat more red meat and starchy carbohydrates. I usually do this on the day I train a lagging muscle group in order to nourish it beyond normal and get the maximum benefit from this manipulation.