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 you do this and the exact moment when 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 for generating mechanical tension - it is not an ego tool.

When is your body actually ready for heavier weights? The golden FST-7 guideline is: only when you have completed your physiological rep range with flawless technique and a maximum mind-muscle connection. If your target, for example, is 8 to 12 repetitions and you can perform the 12th repetition with perfect control - 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%. Do you notice that you have to use momentum with a heavier weight, shorten your Range of Motion, or let surrounding muscle groups take over the work? Then you have simply gone too heavy and are destroying the growth stimulus.

Pro tip from the Pro Creator: To physiologically prepare your central nervous system and muscle cells for that new, heavier load, Evogen Nutrition's high-end supplementation 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 activate the additional muscle fibers needed to lift heavier. Stack it with liquid Evogen EVP AQ for extreme cell hydration and a 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 reduce acute muscle breakdown (catabolism) during your heaviest lifts.
Acute recovery after heavy stress: Nourish the deep microscopic muscle damage immediately after your last set with Evogen IsoJect. This ultra-pure whey isolate breaks down amino acids extremely quickly thanks to IGNITOR™ enzyme technology for immediate recovery and muscle growth.

Related reading

The blueprint for muscle growth and strength gains: 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 structure your progressive overload strategically 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 extremely fast 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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