FST Arm Workout Training for Muscle Mass

The FST-7 arm workout is a specialized training routine designed to maximize muscle hypertrophy and strength in the arms using the FST-7 principles. Created by renowned trainer Hany Rambod, this workout focuses on stretching the fascia—the connective tissue surrounding muscles—to allow for greater muscle growth. Typically, the FST-7 arm workout involves performing 7 sets of an exercise targeting the biceps or triceps at the end of a workout session. This approach aims to deliver a massive pump by increasing blood flow, nutrients, and anabolic hormones to the muscle.

What Does FST Mean in Lifting?

FST stands for Fascia Stretch Training. In lifting, it refers to a training system that emphasizes stretching the fascia, the connective tissue surrounding muscles, to promote muscle growth. The “7” in FST-7 refers to the seven sets performed as the final exercise for a targeted body part, designed to elicit maximal hormonal response and muscle hypertrophy. This system has been proven effective among top athletes and bodybuilders, helping them achieve physique transformations.

What is the FST Arm Training Style?

The FST arm training style is an advanced technique that focuses on maximizing muscle growth in the arms through high-intensity, high-volume workouts. The training involves performing 7 sets of an exercise for the biceps or triceps at the end of a workout session. These seven sets are not just about lifting heavy weights but also about achieving a deep muscle pump and stretch. By utilizing machines, cables, and free weights, the FST-7 arm training style ensures that the targeted muscles are fully fatigued and stretched, promoting greater nutrient delivery and hormonal response. This method is part of the broader FST-7 workout program not just for arm workout.

What is the FST-7 Principle?

The FST-7 principle is a training methodology developed by Hany Rambod, aimed at enhancing muscle hypertrophy by stretching the fascia—the connective tissue around muscles. The “7” in FST-7 stands for the seven sets of an exercise performed at the end of a workout for a specific muscle group. This principle focuses on achieving a significant muscle pump by increasing blood flow, nutrients, and anabolic hormones to the muscle.

The increased metabolic demands and metabolites, such as lactate, result in enhanced production of anabolic hormones, distinguishing it from other training systems. The FST-7 principle incorporates heavy lifting, controlled eccentric movements, proper nutrition, and supplementation to maximize muscle growth and strength.

What is a Sample of a FST-7 Arm Workout Plan?

A sample FST-7 arm workout plan focuses on both the biceps and triceps, utilizing a mix of compound and isolation exercises. Here’s a typical routine. Rest for 30-45 seconds between sets.

Choose any 7 exercise both biceps and triceps to perform back to back:

Biceps:

1. Barbell Curls: 2 sets of 8-12 reps
2. Incline Dumbbell Curls: 2 sets of 10-12 reps
3. Preacher Curls: sets of 10-12 reps
4. Cable Curls 2 sets of 8-12 reps

Triceps:

1. Close-Grip Bench Press: 2 sets of 8-12 reps
2. Overhead Triceps Extension: 2 sets of 10-12 reps
3. Triceps Dips: 3 sets of 10-12 reps
4. Rope Pushdowns: 2 sets of 8-12 rep
5. Dumbbell Hammer Curls: 2 sets of 10-12 reps
6. Cable Face Pulls: 2 sets of 12-15 reps (to warm up the shoulders and biceps)
7. Concentration Curls: 2 sets of 10-12 reps
8. EZ-Bar Curls (FST-7): 2 sets of 8-12 reps, 30-45 seconds rest between sets
9. Skull Crushers: 2 sets of 10-12 rep
10. Dumbbell Triceps Kickbacks: 2 sets of 10-12 reps
11. Overhead Dumbbell Triceps Extension: 2 sets of 8-12 reps

Tips for Success:

• Ensure proper form to maximize effectiveness and minimize the risk of injury.
• Focus on the eccentric (lowering) phase during your FST-7 sets to enhance muscle engagement.
• Stay hydrated and consider nutritional support to complement your training.

What are the Benefits of FST Training?

FST training offers several significant benefits:

1. Enhanced Muscle Growth: By stretching the fascia, FST-7 creates more room for muscle fibers to expand, leading to greater hypertrophy.
2. Improved Blood Flow: The high-repetition sets increase blood flow to the muscles, delivering more nutrients and oxygen.
3. Greater Hormonal Response: The intense nature of FST-7 stimulates the production of anabolic hormones like testosterone and growth hormone, which are crucial for muscle growth.
4. Balanced Development: FST-7 targets specific muscle groups, promoting balanced and symmetrical muscle development.
5. Variety and Intensity: The inclusion of different exercises and the high-intensity nature of the workout keep the muscles challenged and prevent plateaus.

What is the Rest Period for FST-7?

The rest period for FST-7 is crucial for maximizing the effectiveness of the workout. During the seven sets, rest periods should be kept relatively short, typically between 30 to 45 seconds. This brief rest period maintains the muscle pump and ensures that the targeted muscle remains under tension, promoting greater hypertrophy. Additionally, the short rest helps increase metabolic stress and the production of anabolic hormones, further enhancing muscle growth.

In summary, the FST-7 workout is designed to push your muscles to their limits, delivering substantial gains in size and strength. Incorporating it into your training routine can lead to impressive results, provided you follow the principles correctly and maintain proper form and recovery.