Thread: Incorporating FST-7 in my training!

Hi guys,
I have been reading on various forums about the FST-7 and how it helps to bring up a lagging body part. I was thinking to incorporate this style in my training, to bring up the size of my bicep and tricep because my arms compare to my chest, back and shoulders are smaller and that bothers me a lot. Currently I do a four day split, two days upper body and two days for lower body. Here is the routine:

Day one,

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Day 2,

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

Day 3,

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

Day 4,


Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.


So i was thinking to do a FST-7 for biceps on day one with preacher machine in the end of my workout and do rope push down for tricep in the end of workout on day 3. What do you guys think? Advices are highly appreciated. Thanks in advance.

Originally Posted by TJTJ

I do agree that it can lead to over training but my understanding is its not to be used for every body part. Just the one that you want to blast into size due to genetics or plateauing. This link will help.
FST-7

I did spent quite a bit of time on that website, and learned a lot. It is very confusing because traditionally everyone speeks on how not to train smaller muscle groups two times a week with a lot of sets and reps! One the other hand, Hany Ramped suggested that smaller muscle groups such as bi's and tri's should be trained twise a week because he says that they are smaller muscle groups and recover very fast!! His ideas contradicts 100% with what has been informed in the bodybuilding and powerlifting society. I want to give it a try because one never knows whether it will work or not until doing it, right? My questions is can it be done the way I lay it out in the above routine? Because all of Hany's routine are body splits and I was not able to find whether I can put it in my upper workouts???!!!