Welcome to the Monster Movement: Your Ultimate Guide to Physical Transformation

Apr 29, 2025

By Nutrition Monsters

Welkom bij de Monster Movement: Jouw ultieme gids naar fysieke transformatie

Welcome to Nutrition Monsters, the place for everyone who wants to push their physiological limits to become stronger, fitter, and visually three-dimensional. Whether you’re an ambitious beginner just taking your first steps in the gym, or an advanced athlete training for maximum hypertrophy; our mission is to provide you with the most effective, scientifically backed strategies and the absolute world-class supplements.

Our Philosophy: Why we believe in real progress

At Nutrition Monsters, we don’t believe in temporary fads or empty marketing promises. We believe in the brutal laws of physiology. As the exclusive supplier of the high-end formulas from Evogen Nutrition in the Netherlands — designed by the legendary, 24-time Olympia-winning coach Hany Rambod — we bring the exact blueprints of the world’s elite directly to you.

Our approach rests on three unwavering pillars:

Passion for progress: We believe physical transformation is the engine behind a rock-solid mental discipline.
Transparency and quality: No vague "proprietary blends" or underdosing, but 100% transparent formulas and clinically tested ingredients.
Community and support: We not only share victories but also provide biomechanical guides to break through plateaus.

The Biomechanical Guidelines: Your training program

Muscle growth and strength increase are the direct result of progressive overload. Your nervous system and muscle fibers only adapt if you keep challenging them weekly. Choose the split that fits your recovery capacity:

A. Beginners (0 to 6 months)

Frequency: 3\times per week a full-body workout (minimum 48 hours rest between sessions).

The physiological basis:
Barbell Squat: 3\times 8 reps
Bench Press: 3\times 8 reps
- Conventional Deadlift: 2\times 6 reps
- Pull-ups: 3\times reps
- Core Circuit: 2 rounds for core tension

B. Intermediate ($6$ to $18$ months)

Frequency: 4 to 5\times per week with a Push / Pull / Legs (PPL) split.
Example Push Day:
- Incline Dumbbell Bench Press: 4\times 6 reps
- Overhead Press: 3\times 8 reps
- Bodyweight Dips: 3\times 10 reps
- Cable Triceps Pushdowns: 3\times 12 reps (rotate wrists outward at the bottom)

C. Advanced ($+18$ months)

Frequency: 5 to 6\times per week with targeted periodization in cycles of 4 to 8 weeks (volume vs. intensity).

Example Deadlift Block (Focus on posterior chain):

Conventional Deadlift: 5\times 5 reps (heavy)
Romanian Deadlift: 3\times 8 reps (focus on the deep stretch)
Barbell Row: 4\times 6 reps
Hip Thrust: 3\times 12 reps

The Anabolic Fuel: Your nutrition and recovery

Your muscles don’t grow when you break them down on the gym floor; they grow when you recover. Your nutrition blueprint determines the success of your transformation:

Calorie Setup

Bulk (Muscle Mass Gain): +250 kcal above your daily maintenance needs for quality growth without unnecessary fat gain.
Cut (Fat Loss): -300 kcal to 500 kcal below your maintenance needs with maximum muscle mass preservation.

Macronutrients

Protein: 1.8 to 2.2 g/kg body weight per day (the absolute life insurance for your muscles).
Carbohydrates: 3 to 5 g/kg body weight (depending on your training intensity for maximum glycogen storage).
Fats: 0.8 to 1 g/kg body weight (essential for healthy hormone balance).

The Evogen Supplement Guide for Peak Performance

To fully support your physiological systems and recovery capacity, we recommend strategically upgrading your routine with Evogen Nutrition’s elite sports formulas:

Extreme hyperhydration and pump beforehand: Take a dose of liquid Evogen EVP AQ 30 minutes before your workout. This liquid glycerol supplement forces extra water into muscle cells for a brutal, three-dimensional 3D muscle pump. Combine this with Evogen EVP Xtreme 3D for laser focus and brute strength.
Anabolic protection during sets: Drink Evogen Amino KEM during your workout. This intra-workout supplement floods your muscles with all $9$ essential amino acids (EAAs) and electrolytes to block acute muscle breakdown during your toughest sets.
Lightning-fast post-workout recovery: Nourish the activated muscle fibers immediately after training with a scoop of Evogen IsoJect. This ultra-pure whey isolate breaks down amino acids instantly thanks to IGNITOR™ enzyme technology for immediate muscle growth.

Related reading

The blueprint for muscle growth and strength increase: Your physiological guide
Hypertrophy vs. Strength Training: Which method suits your goal?
The importance of nutrition for muscle building: What should you eat?

Discover our collections Are you ready to stop making excuses, push your limits, and train like a champion?

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FAQ

How often should I do cardio during my transformation?

Hany Rambod advises using cardio defensively and strategically. Focus on 1 to 3 times per week a LISS cardio session (Low-Intensity Steady State, such as brisk walking on an incline) for 15 to 30 minutes after your strength training. This increases your energy deficit and supports fat burning without hindering your strength training recovery capacity.

Do I lose muscle mass during a calorie deficit (cut)?

The risk of muscle loss (catabolism) during cutting is real but can be physiologically minimized perfectly. Make sure to keep training heavy with progressive overload to signal your body that the muscles are needed. Combine this with a high protein intake of at least 2 grams per kg of body weight and drink Evogen Amino KEM during your workout to protect your muscles immediately.

How quickly can I expect physiological results in the gym?

Although you experience increased insulin sensitivity and improved muscle blood flow after the first training session, your body begins to neurologically adapt within 4 to 6 weeks. From that point on, you will start to notice the first subtle visual changes in your muscle volume and definition. However, real, structural, and lasting physiological progress is the result of months of consistent training.

Why is a deload week every 6 to 8 weeks crucial?

During intensive training weeks, not only does fatigue build up in your muscles, but your central nervous system, tendons, and joints also become overloaded. A deload week (a planned week in which you reduce training volume and intensity by 30% to 50%) gives your physiological systems time to fully recover and supercompensate, allowing you to grow stronger afterward.

Why is a protein shake like IsoJect superior immediately after my workout?

Solid food (such as chicken or eggs) takes hours to be mechanically and chemically broken down by your stomach into usable amino acids. Immediately after an intense session, your muscle cells are screaming for quick nutrients. The ultra-pure whey isolate Evogen IsoJect is already filtered and enriched with IGNITOR™ enzymes, allowing the amino acids to be absorbed into the bloodstream lightning-fast for immediate anabolic recovery.