Training for biceps and triceps volume | FST-7

We have a series of videos in which Radim will show you how to set up your workout. If you are tired of your current workout and are looking for new inspiration and momentum, this workout may be for you! We'll introduce you to an interesting style of exercise that combines strength and pumping parts. Today we will focus on biceps and triceps, according to Hany Rambod, who created the FST-7 training system. FST stands for Fascia Stretch Training and the number 7 represents the seven sets for the last, or pumping exercise of that muscle. However, it's important to understand that FST-7 isn't just about pumping - that's just one of the goals!

For this workout, we won't apply the last seven pumping sets because it's designed for the second arm workout of the week. This plan is ideal for those who have weaker arms and need to give them a growth boost multiple times a week. We'll focus mainly on the triceps, while the biceps get a dose of blood towards the end of the workout. Let's take a look at what such a workout might look like!

*warm-up series with light weight

Always pause between 30-45seconds on the pumping last exercise. For the other exercises, keep the pauses between 60-120 seconds. If the rest breaks for the last exercise were short, you might not have enough energy to complete all seven sets.

The entire workout:

Can this workout be used in volume or diet?

Yes, the FST-7 training system can be used effectively in both the volume and the striation phase. This versatile approach is designed to maximize muscle growth by stretching the fascia and promoting muscle hypertrophy through intense, volume-building sets. In the volume phase, FST-7 helps stimulate muscle growth by increasing blood flow to the muscles and allowing them to expand. The combination of heavy, low volume sets followed by lighter, pumping sets promotes muscle development.

During the bulking phase, FST-7 can help maintain muscle mass as the final high-count sets increase blood flow and nutrient delivery to the muscles, which can help preserve muscle mass while reducing body fat. However, it's important to adjust weights and rest periods during the snatch according to your available energy and make sure you don't overload yourself. The key is to adjust nutrition and intensity according to the goal: more calories for volume and a caloric deficit for striations, while maintaining the intensity of the workouts

Here I'll give abasic breakdown of the batches within the FST-7 system:

1. Biceps triceps, calves
2. Legs
3. Free
4. Chest, triceps
5. Back, calves
6. Shoulders, biceps
7. Free

If your fascia is more "stubborn" in some areas than others, you can train them twice a week similar to Phil Heat.