Do I still train heavy, or can I just pump up with light weights?

One thing I don’t want anyone misconstruing is that FST-7 is all about pumping. That’s just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won’t ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here’s an example of a biceps workout, FST-7 style, that shows you how to incorporate both:

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Uhhh... James123...
With respect, your several posts sound as if you are advertising your FST-7 system on this forum, and I doubt that this is in keeping with the purposes of this site. May I suggest that you continue this elsewhere.

Taken care of. And will go ahead and get rid of other posts.