The Hardgainer Files – Hummingbird with a Sumo Wrestlers Appetite

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Us hardgainers typically have the metabolism of a hummingbird who’s smashed back a few too many double espressos. Sure we are lean but, we also have trouble putting on weight. In some cases, the appetite of a hardgainer doesn’t match his metabolism. That’s a tough spot to be! However, there are guys out there who have the appetite of a …

The Daily Grind – 5th Edition – Is it time to deload yet?

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Hey guys, So this was week 2 of my controlled overreaching. Given the soreness and general level of fatigue I think I achieved the goal of overreaching. Overall weekly volume was up to 67,297kg from last weeks 64,915kg. Still grinding out the #gainz! The sessions were exactly the same in terms of exercises and sets. I simply tried to move …

Hardgainers – My Top 10 Tips to Take the Handbrake Off Hypertrophy

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The life of a hardgainer can be a tough one. Most skinny guys think building large amounts of muscle is an impossibility. They spend their time blaming genetics. They believe that their fate is already determined and they are resigned to a scrawny not brawny existence. While others (often more muscular guys) simply think that genetics are irrelevant and that …

The Daily Grind – 4th Edition – Controlled Overreaching Via High Frequency Training

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So it is time to push the envelope a little and aim for some controlled overreaching for the next 2 weeks before taking a deload. For this phase I am stepping my training up to 5 days a week and training the whole body each day. I have set this up as follows: Mon – Heavy (mostly 6-8 reps) Tues …

The Daily Grind – 3rd Edition

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Welcome back. So here are the stats… Last weeks total training volume: 50700.25kg This weeks total training volume: 51447kg #gainz Another good week of training under my belt. I didn’t train on Bank Holiday Monday so had to squash all my training into Tues-Fri. I got it done but, the cycling fell by the wayside a little. Only managed 3 …

Double Your Efforts to Double Your Muscle

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So you train chest on Mondays, Back on Tuesdays, Shoulders on Thursday, Arms again on Friday and then Legs on Saturday (well if your hangover allows). Cool Bro! Nice split. Now do you actually want to see some progress? In that case switching up your training frequency could be a powerful tool for you to implement. One extreme way of …