FST7 Tip: for Pendulum Squats

Dec 13, 2023

By Nutrition Monsters

If you are looking for the ultimate way to isolate the front of your thighs (the quadriceps) and force them to grow, then the pendulum squat machine is your best friend. While the traditional barbell squat places a lot of demand on your lower back and core stability, the pendulum squat completely removes that pressure. Thanks to the unique, arc-shaped movement of this machine, you can maximally stretch and load your quads with unprecedented intensity.

24-time Olympia-winning coach Hany Rambod advises strategically incorporating the pendulum squat into your FST-7 (Fascia Stretch Training) routine. Because your back is perfectly supported by the pad, you can go extremely deep without overloading your joints. Focus on a controlled eccentric phase (the lowering) and explosively press the weight up from your heels just before your knees lock out completely. This keeps constant muscle tension on the quadriceps and drives a maximum amount of blood into the legs.

Pro tip from the Pro Creator: The pendulum squat can be so intense that your legs quickly become full of lactic acid or cramp up. Ensure proper nutritional support to dominate your sets:

Raw power and liquid pump: Take a dose of Evogen EVP AQ 30 minutes before your heavy leg day. This liquid glycerol supplement causes extreme hyperhydration of your muscle cells, resulting in a massive pump and extra muscle strength without stimulants.
Prevent acidity and cramps: Drink Evogen Amino KEM during your workout. The essential amino acids (EAAs) and high-quality electrolytes protect your muscles from immediate breakdown and maintain your endurance.
Acute recovery after training: Feed the micro-tears in your thighs immediately after the last set with a scoop of Evogen IsoJect. This ultra-pure whey isolate rapidly breaks down amino acids thanks to IGNITOR™ enzyme technology for immediate recovery.

Related reading

The ultimate guide to strong and muscular legs
Does cardio kill your muscle growth? The hard truth from Coach Hany Rambod
FST-7 guideline: When should you increase the weight?

Discover our collections Ready to take your quadriceps to absolute elite level? Strengthen your fundamentals with the collections at nutritionmonsters.com:

Muscle Building (for the ultimate strength stacks)
Pre-workout (like Evogen EVP AQ or EVP Xtreme 3D)
Intra-workout (like Evogen Amino KEM for endurance)
Proteins (like Evogen IsoJect for maximum muscle recovery)
Weight Loss
Health & Wellness

FAQ

How does Evogen EVP AQ specifically help with a heavy leg workout like this?

Because the quadriceps are a large muscle group, they require a lot of blood and oxygen during an intense set. Evogen EVP AQ contains liquid glycerol that immediately maximizes the fluid volume in your bloodstream and muscle cells. This results in an extreme muscle pump, delays premature fatigue, and helps you squeeze out more repetitions from the pendulum squat.

Why do my knees hurt during the pendulum squat?

Knee pain usually occurs because your feet are positioned too low, causing your heels to lift, or because you lock your knees too hard at the top of the movement (hyperextension). Press the weight up in a controlled manner and stop just before your legs are fully straight to maintain tension on the muscle and protect your joints.

Can I use the pendulum squat for the final 7 FST-7 pump sets?

Yes, the pendulum squat is an excellent machine for the notorious 7 sets. Because the machine safely guides your movement, you can push yourself to the limit even with extreme fatigue and intense burning. Keep the rest time strictly at 30 seconds and reduce the weight if necessary to maintain the full range of motion.

How should I position my feet on the platform of the pendulum squat?

For maximum focus on the quadriceps, place your feet low on the platform, about shoulder-width apart. Make sure your heels remain firmly in contact with the plate as you lower yourself. If you place your feet higher on the platform, the emphasis of the exercise shifts more towards your glutes and hamstrings.

What makes the pendulum squat better for the quads than a regular squat?

The pendulum squat fixes your upper body at an ergonomic angle, eliminating the need to balance with your lower back and core. This allows you to focus the full mechanical tension directly on the quadriceps. Additionally, the machine's curved path provides a deeper stretch at the lowest point of the movement, which is essential for muscle growth.

FST7 Tip: for Pendulum Squats

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