Training for building muscle mass according to FST-7 | Shoulders and biceps

Author: Radim Koudelka

Training plan Videos

14.06.2022

2 minuty čtení

We have a new series of videos where Radim and I will show you how to set up a workout. Many of you are probably still wondering what is actually the best workout for you to grow muscle mass. It's simple! Train, test, get to know your body and you will see in time which workout fits you! That's why we have an inspiration for you and that is one very interesting style of training. Today we'll show you a workout for shoulders and biceps according to Hana Ramboda, who invented the FST-7 training system. FST stands for Fascia Stretch Training and 7 = seven sets for the last, or pumping exercise of the area. The important thing is not to be misinterpreted that FST-7 is all about pumping. That's just one of the goals!

FST-7 - the training key to muscle growth!

Tréninkový plán

10.11.2023

21 minut čtení

This workout really should work for everyone! Even fighters like Denis Wolf, Jay Cutler, Phil Heat and Jeremy Buendia have trained this way.

Exercise	Series	Repetition
One-ArmedSeatedPush-Ups	4	*15-20, 8-12, 8-12, 8-12
Standing arm raises on pulley	4	*15-20, 8-12, 8-12, 8-12
One-armed arm curl in prone position	4	*15-20, 8-12, 8-12, 8-12
Standing arm curls	7	8-12, 8-12, 8-12, 8-12, 8-12, 8-12, 8-12
Biceps lift with one arm standing	4	*15-20, 8-12, 8-12, 8-12
Bicep lift with EZ bar with bench support	4	*15-20, 8-12, 8-12, 8-12
Biceps lift on pulley	7	8-12, 8-12, 8-12, 8-12, 8-12, 8-12, 8-12

*warm-up series with light weight

Always pause between 30-45seconds during the last pumping 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.

Trénink na ramena a biceps | FST-7

Effective chest and triceps training according to FST-7

Tréninkový plán Videa

31.05.2022

2 minuty čtení

Suitable products for this training:

PRE-WORKOUT

Beast Virus - will help with strength and explosiveness, icy calm focus, extreme blood flow to the muscles and delay fatigue for the longest possible time. One dose (8g) is recommended

INTRA-WORKOUT

Super Intra - we recommend to include one dose (51g) during training, thanks to which we already start the process of regeneration, rehydration and support muscle growth during exercise.

POST-WORKOUT

New 100% Whey Protein - whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 2-4 scoops (40-80g), depending on your daily protein intake.