The FST-7 Biceps Workout | The Ultimate Guide!


Do you want to build massive biceps? Of course you do! Hany Rambod’s FST-7 Training Program is one of the most popular training programs in the world.

Hany has used his training system to help athletes add inches to their biceps in record time. If you want to build massive biceps using Hany Rambod’s FST-7 Training Program then this article is for you!

Introduction

  • Part 1: The FST-7 Training Program
  • Part 2: The FST-7 Biceps Workouts

In this comprehensive guide I will teach you everything you need to know about how to build massive biceps using Hany Rambod’s FST-7 Training Program.

Hany Rambod says the most important part of building huge biceps is to focus on getting strong contractions and a deep stretch on all of your exercises. He says that using proper form on all of your exercises is of the utmost importance.

Of course Hany also likes to use FST-7 sets to stretch out the fascia tissue surrounding his biceps. FST-7 literally stands for “fascia stretch training.”

Hany Rambod says that you can stretch out the muscle fascia and stimulate more growth by performing 7 sets on a key exercise at the end of your workout. Check it out:

“FST-7 stands for fascia stretch training. The 7 is the amount of sets that you do at the end. The expansion of the fascia is what is going to trigger the growth.

So when we go in there and trigger the ultimate pump, you’re going to get really good round muscle bellies with maximum separation.”

Hany Rambod likes to use 3-4 exercises for his biceps workout: 2-3 heavy loading exercises and 1 FST-7 exercise to really stretch out the muscle fascia.

Here is a simple FST-7 biceps workout that you can try on your own. Check it out:

FST-7 Biceps Workout #1

  • Exercise #1: Rope cable hammer curls, 4 sets of 8-12 reps
  • Exercise #2: One-arm alternating DB curls (supinated grip), 4 sets of 8-12 reps
  • Exercise #3: One-arm 30 degree DB spider curl (supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Standing ez-bar curl (wide / pronated grip), 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

This workout was performed by the 4x Men’s Physique Mr. Olympia winner Jeremy Buendia. Hany Rambod likes to train the biceps with some unconventional exercises.

Hany starts this workout with rope hammer curls. He says this is one of his favorite exercises to target the brachialis muscle.

“We’re starting with hammer curls with the rope. We want to hit the brachialis and widen up the biceps. The bigger the brachialis is the wider the biceps looks.”

Next Hany moves onto some other unconventional exercises including one-arm dumbbell spider curls.

In between sets Hany Rambod has his client perform intense biceps poses. This is one of Hany’s favorite strategies to increase the time under tension on the target muscle.

“We like to flex in between sets so we get more time under tension. It’s the principle of FST-7 where we want more time under tension because it is going to cause more muscle growth.”

Here is another 4-exercise FST-7 biceps workout that you can try. Check it out:

FST-7 Biceps Workout #2

  • Exercise #1: Standing one-arm DB curl (supinated grip), 4 sets of 8-12 reps
  • Exercise #2: Standing ez-bar curl (wide / supinated grip), 4 sets of 8-12 reps
  • Exercise #3: Standing cable rope face curl, 4 sets of 8-12 reps
  • Exercise #4: Standing alternating pinwheel curl, 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

This workout was performed by IFBB pro Hadi Choopan. As usual Hany Rambod has his client perform 3 basic loading exercises, followed by one FST-7 movement where he performs 7 sets in a row with only 30 seconds rest between sets.

Normally Hany Rambod likes to perform these FST-7 sets at the end of the workout. However, when he is working with an advanced bodybuilder he sometimes performs them at the start of the workout instead.

Hany calls this an “FST-7 preload” because you are getting a huge pump in your biceps early in the workout before moving onto your heavier sets.

Here is a simple FST-7 preload biceps workout that you can try. Check it out:

FST-7 Biceps Workout #3

  • Exercise #1: Standing cable face curl, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #2: One-arm standing DB curl, 3-4 sets of 8-10 reps
  • Exercise #3: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-12 reps

**Perform 10-12 reps, then immediately perform 5 partial reps in the stretched position

****Perform 10 reps, then immediately perform diamond pushups to failure, then rest 30 seconds and repeat

Here is the training video:

Hany Rambod uses many unusual techniques during this workout. For example, on the first exercise Hany uses what he calls “blood starving sets.” He has Jeremy perform all 7 sets without letting his arms lower back down to his sides.

In between each set he continues to hold his arms up out in front of his body. Hany Rambod says that this starves the biceps of blood and creates even more muscle fatigue inside the muscle.

Hany Rambod says that incorporating these blood flow restriction techniques, as well as other heavy loading strategies is the key to maximizing muscle growth.

“FST-7 is designed to not only make you rounder and fuller, but also give you more of that graininess because you are still building a stronger muscle.

Because you are using both aspects of volumization as well as high-intensity training. It incorporates the two.”

Here is another FST-7 preload biceps workout that you can try. Check it out:

FST-7 Biceps Workout #4

  • Exercise #1: Standing cable rope curls, 7 sets of 10-20 reps, 30 seconds rest
  • Exercise #2: 30 degree barbell spider curls, 4 sets of 10-20 reps
  • Exercise #3: Standing alternating pinwheel curls, 4 sets of 10-20 reps
  • Exercise #4: Standing ez-bar curl (wide / pronated grip), 4 sets of 10-20 reps

Here is the training video:

This biceps workout was performed by Andrei Deieu. Once again Hany Rambod starts the workout with standing cable rope curls using the FST-7 preload technique.

After that Hany moves onto a variety of other exercises to target the different heads of the biceps, as well as the brachialis muscle.

Conclusion

The FST-7 Training Program is one of the most popular bodybuilding programs in the world. It incorporates high-volume and high-intensity training principles into one brutal training system.

Hany Rambod says the key to building massive biceps is to really focus on getting a peak contraction and stretch on every rep, to use a wide variety of exercises, and of course, to use FST-7 sets to stretch out the fascia tissue surrounding the biceps.

If you aren’t satisfied with your results then you may want to give Hany Rambod’s FST-7 Training Program a shot. It may be just what you need to take your training to the next level.

“When your vision is powerful enough, everything else falls into place. Vision is a purpose, and when your purpose is clear, so are your life choices. 

Vision creates faith and faith creates willpower. With faith, there is no anxiety, no doubt – just absolute confidence.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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