October 3, 2023
Home » How Chris Bumstead Trains His Arms With FST-7?

Three-time Basic Physique champion Chris Bumstead is ramping up his competitors preparations with only one month until the 2022 Mr. Olympia.

The 6′ 1″ 230-pound Canadian, popularly often known as CBum, is trying to win his fourth consecutive championship this 12 months. The 2022 Mr. Olympia Finals will happen in Las Vegas, Nevada, from December 15–18 on the Zappos Theater on the Planet Hollywood Resort & On line casino.

Bumstead launched “The Professional Creator” Hany Rambod as his coach just a few weeks in the past. Rambod is understood for his FST-7 coaching model that has produced 20 Olympia wins.

On October 25, Bumstead teamed up with health mannequin and Instagram star Vaugh Walker for an intense arm coaching session. That was later posted on his YouTube Channel.


Chris Bumstead Annihilates Arms With FST-7 Method

With the Basic Physique division getting saturated by superb bodybuilders like Urs Kalecinski, Breon Ansley, Terence Ruffin and Ramon Rocha Querioz, Bumstead will need to go away no stones unturned for this 12 months’s Olympia.

If there’s one flaw in Bumstead’s physique, it is his biceps. That is the place Hany Rambod’s FST-7 method comes into play.

What’s FST-7 coaching?


FST stands for Fascia stretch coaching, whereas the seven denotes the seven units carried out as the ultimate train for a specific physique half. These seven units are extremely intense ones designed particularly to set off maximal hormonal response and muscle hypertrophy.

The purpose is to build up as a lot as nutritional vitamins, minerals, blood, oxygen and amino acids within the muscle, which is able to stretch the fascia enveloping it for max hypertrophy. Metabolites comparable to lactate improve metabolic demand within the space, resulting in an elevated manufacturing of anabolic hormones.

Full Arm Exercise Breakdown

1) Tricep Rope Pushdown


Bumstead begins his arm day with tricep pushdowns to heat up the joints and rush blood into the realm.

“I’ve to heat up my previous man elbows” – remarks Bumstead

Having suffered from elbow ache earlier than, Bumstead has chosen high quality over amount on this train. The principle purpose is to arrange the elbow joint for heavier loading in subsequent workout routines.

2) Seated Overhead Extensions and Body weight Dips, adopted by Machine Preacher Curls


The duo blast their triceps with extensions and dips. Whereas extensions pack mass on the lengthy head of the tricep, dips present a tremendous stretch and hit all three heads of the tricep.

The preacher curl is among the many greatest workout routines for focusing on the quick head of the biceps. Each athletes give attention to sustaining correct type whereas squeezing arduous on the high of the motion.

3) Susceptible Incline Spider Curls with Barbell


Spider curls assist in isolating the biceps brachii, particularly the quick head. Vaughn begins off the primary set, specializing in the eccentric and mind-muscle connection.

4) Alternating Dumbbell Curls adopted by Hammer Curls


Alternating dumbbell curls are a wonderful strategy to right any power or measurement imbalance between the 2 arms.

Bumstead ups the depth by performing concentric holds on the non-working arm and making certain that each arms are in fixed rigidity. As soon as fatigue set in throughout alternating curls, they do hammer curls to failure.

5) Cable Crossover Tricep Extension

As a finisher train for the triceps, the pair does just a few units on the cable crossover machine.

6) Standing Twin Cable Curls – FST-7 Method


For the ultimate train of the day, Chris Bumstead incorporates the FST-7 methodology -seven robust units completed to absolute failure.


Bumstead lately shared particulars relating to his 3000-calorie shredding weight loss program for the 2022 Olympia. He has been placing insane numbers within the fitness center as properly, Smith machine squatting six plates on all sides for eight repetitions.

Will Chris Bumstead take his fourth consecutive title? Or will youthful stalwarts finish his supremacy over Basic Physique?

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