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Controlled Chaos: Break Through Plateaus, Build Muscle, Destroy Everything

Controlled Chaos: Break Through Plateaus, Build Muscle, Destroy Everything

Controlled Chaos… It sounds like something Ivan Drago would be told to do after telling Rocky, “I must break you,” in Rocky IV. Instead, it’s 24X Olympia winning coach Hany Rambod utilizing Controlled Chaos with his clients during their FST-7 training sessions.

Regardless of the two scenarios above, there’s going to be intensity, there’s going to be pain, there’s going to be sweat running down your brow, and you’re going to feel like you went the full 12 rounds in the ring after completing a workout using FST-7 and Controlled Chaos. 

When Hany Rambod trains his clients, he expects total focus and effort to maximize muscle fiber stimulation and activation. There are no prisoners when it comes to Controlled Chaos. It’s you versus the weight and pushing through the pain and lactic acid build-up. 

Until now, Hany has kept his Controlled Chaos method somewhat under lock and key. So, it’s time to share with you a training method used by elite athletes and champions to build an elite-caliber physique.

Get ready for Controlled Chaos!


What is Controlled Chaos? 

As the saying goes, “If you’re going through hell, keep going.” And that’s precisely what an FST-7 superset feels like when utilizing Controlled Chaos.

When working with clients, the intensity stays high, and Hany doesn’t allow his athletes to quit. He pushes them to promote new growth and completely fatigue each and every muscle fiber. The goal of his FST-7 training system is to stretch out the fascia and allow the muscles more room to grow without being constricted. 

Controlled Chaos takes you to the point where your muscles completely fail but also minimizes the risk of injury by choosing specific movements that prevent injuries from occurring. When implementing Controlled Chaos, you’re taking the intensity level up incredibly high — more than you’re used to during a normal training session. 

When implementing Controlled Chaos, you utilize multiple exercises to complete your FST-7 set. For instance, you may go from a cable crossover directly into a cable chest press and immediately into a push-up followed up with partial push-ups when you hit failure. While the intensity is through the roof, if at any point you were to fail, you simply rack the weight, or if you fail during a push-up, your body just gives out, and you end up laying on the floor — keeping the risk of injury to a minimum even though you’re pushing the boundaries of what your body can handle. 

Related Article: FST-7 Tips to Improve Vascularity

Through Controlled Chaos, you want to utilize various intensity multipliers. These are methods you can implement into a single FST-7 set to increase the intensity, which includes things like forced reps, partials, drop sets, and even flex sets after complete failure to continue pushing blood into the muscle group and amplifying the pump.

The key with Controlled Chaos is using something like machines or cables where if you fail, you’re not going to have a bar across your upper back, over your head, or over your chest that could cause a serious injury. Safety is always paramount.


What Would a Workout Look Like Using FST-7 and Controlled Chaos?

Below is a sample workout hitting the chest and biceps. When you get to the FST-7 Controlled Chaos superset, move from one exercise to the next until you run through all three — that entails one set (you’ll have a total of seven FST-7 sets to complete). 

Between sets, you can incorporate flex sets where you flex the muscle for around 10 seconds before taking a full rest period to recover and catch your breath. Total rest between sets should be anywhere from 1-3 minutes.




Incline Dumbbell Press



Incline Dumbbell Fly



Flat Dumbbell Press



FST-7 Controlled Chaos Superset:

Cable Fly

Cable Chest Press

Incline Push-Up



(Do partials after failure doing push-ups)

Alternating Dumbbell Curl



Cable Curl



Reverse Curl




Through Chaos Comes Growth — The Next Step 

Once you’ve made it through an FST-7 workout utilizing Controlled Chaos, it’s time to start the recovery process so that your muscle fibers can repair, rebuild, and grow. What better way to kick off your recovery than with a mouthwatering protein shake? 

Evogen Nutrition Isoject is an ultra-pure whey isolate protein that provides you with 25g of protein, 11.7g of EAAs, and 5.5g of BCAAs. The specific profile in Isoject maximizes purity, absorption, and recovery. And with over 10 flavors to choose from, there’s something to appeal to every palate, no matter how picky your taste buds may be.

Growth in any aspect of your life doesn’t come without hard work and pushing yourself — building quality lean muscle is no different. If you want to get the most from your time in the gym and recovery, utilize the FST-7 Controlled Chaos principles with Evogen Nutrition Isoject, and you have yourself a perfect muscle-building combination.


Disclaimer: Consult with a physician prior to beginning any exercise or exercise program, including FST-7. When undertaking any exercise activity, there is a risk of injury. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance before performing them. If you are in poor health or are handicapped, ask for the opinion of your physician or health care provider, and exercise only under qualified supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort, and consult your physician or other health care provider.

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