FST-7 Arm Program

The FST-7 method was developed by Hany Rambod. The abbreviation stands for Fascia Stretch Training. This system has helped Jay Cutler, Kevin English, and many other athletes become champions. The main principle is performing seven sets of the final exercise for the target muscle with short rest of 30-45 seconds, which maximizes fascia stretching and stimulates muscle growth.

Before training, it is recommended to drink a protein shake with oatmeal, take 1000 mg of vitamin C, and half an hour before – a nitric oxide booster. It is important to drink water during training to avoid dehydration.

In this arm workout, biceps and triceps exercises are alternated. For biceps: EZ-bar curls (three working sets of 8-12 repetitions with one minute of rest), then concentration curls with a dumbbell on an incline bench (three sets of 8-12 repetitions). For triceps: overhead dumbbell extensions (three sets of 10-12 repetitions).

The "7" phase is performed on a cable machine: individual biceps curls with each arm and triceps pushdowns. Rest between sets is only 30 seconds. This is the most intense part of the workout.

After training, Vitargo is taken for recovery, followed by a full meal (tuna salad) and another 1000 mg of vitamin C.