FST7 Tip: When to increase the weight

Jul 31, 2023

By Nutrition Monsters

FST7 Tip: Wanneer het gewicht te verhogen

In the world of strength training, one law is indisputable: to grow, you must continuously challenge your physiological systems through progressive overload. But the way and the exact moment you increase the weight make the difference between a stagnant physique and a three-dimensional transformation. The 24-time Olympia-winning coach Hany Rambod follows a strict regimen. Within the FST-7 (Fascia Stretch Training) system, weight is a physiological tool to generate mechanical tension — it is not an ego tool.

When is your body truly ready for heavier weights? The golden FST-7 guideline states: only increase the weight once you have completed your physiological repetition range with flawless technique and maximum mind-muscle connection. For example, if your goal is 8 to 12 repetitions, and you can perform the 12th repetition perfectly controlled — including a powerful contraction (the 'squeeze') of the target muscle — only then have you earned the right to increase the weight by 5% to 10%. If you notice that with a heavier weight you have to use momentum, shorten your range of motion, or that surrounding muscle groups take over the work, then you have simply gone too heavy and destroyed the growth stimulus.

Pro tip from the Pro Creator: To physiologically prepare your central nervous system and muscle cells for that new, heavier load, the high-end supplementation from Evogen Nutrition is your absolute foundation:

Brute strength and neural activation beforehand: Take one scoop of Evogen EVP Xtreme 3D 30 minutes before your session. This pre-workout sharpens your mental focus and drive, allowing your nervous system to more efficiently activate the extra muscle fibers needed to lift heavier. Stack this with liquid Evogen EVP AQ for extreme cell hydration and muscle pump.
Anabolic protection during your heavy sets: Drink Evogen Amino KEM during your workout. This intra-workout supplement provides all 9 essential amino acids (EAAs) and electrolytes to immediately inhibit acute muscle breakdown (catabolism) during your heaviest lifts.
Acute recovery after the heavy stress: Nourish the deep microscopic muscle damage immediately after your last set with Evogen IsoJect. This ultra-pure whey isolate rapidly breaks down amino acids thanks to IGNITOR™ enzyme technology for immediate recovery and muscle building.

Related reading

The blueprint for muscle growth and strength increase: Your physiological guide
Hypertrophy vs. Strength Training: Which method suits your goal?
FST-7 Off-Season Tip: Mass vs. Proportion (The #1 Mistake)

Discover our collections Ready to strategically structure your progressive overload and increase your weights the right way? Discover the targeted collections at nutritionmonsters.com:

Muscle Building (for complete, professional strength and growth stacks)
Pre-workout (the home of EVP Xtreme 3D and EVP AQ)
Intra-workout (such as Evogen Amino KEM for endurance)
Proteins (such as Evogen IsoJect for rapid recovery)
Weight Loss

FAQ

Which Evogen supplements are best for building round glutes?

For maximum muscle growth in the glutes, combine a powerful pump with optimal recovery. Take Evogen EVP AQ beforehand for extreme blood flow to the trained muscles. Drink Evogen Amino KEM during your workout to prevent muscle breakdown, and immediately after your workout, have a clean protein shake like Evogen IsoJect to kickstart muscle growth.

Why does the abductor machine feel different in every gym?

Abductor machines vary by brand in terms of cable routing, seat angle, and cushion width. This changes the resistance curve. To maximize glute stimulation throughout the entire range of motion, it is important to manually adjust your seating position (for example, by leaning slightly forward) until you continuously feel the tension in the right spot.

How do I prevent dropping the weight during the returning movement?

You prevent this by deliberately slowing down the eccentric (return) phase of the exercise. Bring the knees together in a controlled manner and stop just before the weight plates touch each other. This constant tension forces the glute muscles to work continuously throughout the entire set, which is essential for muscle growth.

Do men really need to use the abductor machine too?

Yes, absolutely. The abductor machine trains the outer glutes and hip stabilizers. Strengthening these muscles not only creates a complete and aesthetic physique but also improves the stability of the hips and knees. This directly translates to more strength and fewer injuries during heavy lifts like the squat and deadlift.

Why does Hany Rambod recommend doing the abductor as a 'preload' at the beginning of glute training?

By using the abductor as a preload at the beginning of your FST-7 training, you isolate and activate the glute muscles (especially the gluteus medius) directly. This strengthens the mind-muscle connection. As a result, during the heavy compound exercises that follow, such as squats or lunges, you will feel your glutes working much better and engage them more effectively.

FST7 Tip: When to increase the weight

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