FST7-Tip: Use of Machines Before and After Matches

Dec 27, 2023

By Nutrition Monsters

FST7-Tip: Gebruik van Machines Vóór en Na Wedstrijden

In the immediate lead-up to a competition, photoshoot, or major physical milestone, and in the critical weeks directly afterward, different rules apply in the gym. The time for heavy, free compound lifts such as barbell squats and heavy deadlifts temporarily gives way to a strategic physiological tool: high-quality fitness machines. The 24-time Olympia-winning coach Hany Rambod explains that isolating muscle groups with machines during these specific phases makes the absolute difference between an ultra-dry elite physique and a premature injury.

Why are machines the undisputed king in the pre- and post-contest phase? Immediately before a competition, the body is in an extremely vulnerable state due to a prolonged caloric deficit and intense cardio. Your body fat levels are minimal, joint lubrication is reduced, and your central nervous system is fatigued. Free weights require a tremendous amount of stabilization from surrounding tendons and joints. Machines fix your movement path (Range of Motion). This allows you to annihilate the target muscle with maximum intensity to muscular failure, without putting your passive structures or lower back at risk.

Moreover, the FST-7 (Fascia Stretch Training) system is perfect to program on machines. Because of the fixed path, you can strictly keep rest periods between the notorious 7 sets to 30 to 45 seconds and focus fully on the mind-muscle connection and the pump. Directly after the competition, when your body physiologically acts like a sponge due to the influx of carbohydrates, machines help safely channel that extreme overcompensation and blood flow toward pure muscle growth, without overloading your exhausted nervous system.

Pro tip from the Pro Creator: Whether you are adding the final details to your muscle bellies just before stepping onstage or maximizing the anabolic rebound directly after a competition, your physiological systems require the absolute elite supplementation from Evogen Nutrition:

Extreme hyperhydration and a 3D pump: Take a serving of liquid Evogen EVP AQ 30 minutes before your machine session. This stimulant-free glycerol supplement drives fluid deep into dry muscle cells, creating a brutal, three-dimensional look onstage or during your shoot. Stack it with Evogen EVP Xtreme 3D for laser focus.
Anabolic protection during your sets: Drink Evogen Amino KEM during your workout. This intra-workout supplement provides all 9 essential amino acids (EAAs) and electrolytes to immediately block acute muscle breakdown (catabolism) during hard pre-contest training.
Lightning-fast and clean absorption afterward: Feed your muscle fibers immediately after training with Evogen IsoJect. This ultra-pure whey isolate rapidly releases amino acids thanks to IGNITOR™ enzyme technology, providing maximum recovery without fats, sugars, or bloating.

Related reading

FST-7 Off-Season Tip: Mass vs. Proportion (The #1 Mistake)
Hypertrophy vs. Strength Training: Which Method Fits Your Goal?
FST-7 Tip: Chest-Supported Machine Rows for a Thick Upper Back

Discover our collections Ready to professionally structure your peak environment and pump your muscles with maximum safety? Discover the targeted collections at nutritionmonsters.com:

Pre-workout (the home of EVP AQ and EVP Xtreme 3D)
Intra-workout (such as Evogen Amino KEM for muscle retention)
Protein (such as Evogen IsoJect for the cleanest recovery building blocks)
Muscle building (for professional competition and mass-gain stacks)
Weight loss
Health & Wellness

FAQ

Can I achieve the same muscle activation with machines as with free weights?

Yes, absolutely, and often even better in the pre-contest phase. Because you don’t have to think about balancing the weight, you can maximize the mind-muscle connection. You can mentally focus purely on the contraction (the squeeze) and the eccentric stretch phase. This results in an extremely high physiological muscle fiber activation (motor unit recruitment) in the specific target muscle.

Why is the combination of EVP AQ indispensable in machine training right before a shoot?

Just before a photoshoot or competition, muscles often look "flat" or empty due to strict dieting. The liquid glycerol in Evogen EVP AQ increases the osmotic pressure in the bloodstream and draws water directly into the muscle cell through hyperhydration. When you combine this with the constant mechanical tension from a machine, you force the remaining blood volume maximally into the muscle belly, resulting in that highly desired, full, and three-dimensional 3D look when it counts.

What does the 'anabolic rebound' after a competition mean, and how do machines respond to it?

The anabolic rebound is a physiological period of 2 to 3 weeks immediately after a competition or strict dieting phase. Because your cells have been starved for a long time, your body becomes extremely sensitive to insulin and nutrients. As soon as you start eating more carbohydrates again, your muscle tissue acts like a sponge. Machines are ideal during this phase to safely and controlledly convert this intense influx of blood volume and nutrients into pure muscle mass, without overloading the tendons.

What is the advantage of machines during the notorious 7 FST-7 pump sets?

In the final 7 sets of the FST-7 system, the goal is to generate as much metabolic stress and blood volume in the muscle as possible with a minimal rest of 30-45 seconds. When doing this with a free barbell, your form quickly deteriorates due to acute fatigue. A machine provides stabilization, allowing you to safely and physiologically push through the pain threshold to stretch the muscle fascia from the inside.

Why does training with free weights increase the risk of injury just before a competition?

In the final weeks before a competition (peak week), the glycogen stores in the muscles are almost depleted and the body fat percentage is extremely low. This means there is less liquid "cushion" around your joints and tendons. Because free weights require constant stabilization from your fatigued nervous system, the risk of incorrect physiological compensation or a muscle tear is much higher than with a fixed row or press machine.

FST7-Tip: Use of Machines Before and After Matches

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