Perfecting Your Protein Intake

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Protein comes from the Greek “Of primary importance”. Protein helps you to recover from your training, it preserves lean tissue when dieting, helps you grow more muscle when bulking, and has the highest effect on satiety of all the macronutrients. With this information you can see that the amount, quality and timing of your protein intake are all key factors to maximize your muscle …

Back Off Sets – The Solution To A Linear Problem

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In the past I have written (here & here) and talked (here) about the limitations of a linear progression model for hypertrophy. Just to recap here are my main gripes with it. Firstly, training must be progressively overloading. The principle of progressive overload is what governs effective, hard training. Overload means that training must disrupt homeostasis enough to cause the body …

DUP – The Most Efficient Way to Build Muscle?

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How to use DUP to build muscle… DUP may well go completely against the way you’ve been training or how you have been told to train to build size. DUP is pretty much the antithesis to the typical bro split. Rather than trashing a muscle group once per week you will hit it multiple times. I believe that using the …

How Often Should You Train To Make The Best Progress?

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What is ideal training frequency to have you making the fastest gains in size and strength? The answers is written below. Prefer to watch a video than read the info? Cool. Watch this… Firstly, we need to be clear on what training frequency means… Step forward Brad Schoenfeld for a quick definition… “While traditionally the term frequency has been associated with …

(Updated) Muscle Specific Training 6 – Hardcore Hamstrings

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The hamstrings are made up of biceps femoris (short & long head), semitendinosus, and the semimembranosus. The two heads of biceps femoris are located laterally while the semitendinosus and semimembranosus are located on the medial part of the thigh. The hamstrings flex the knee and heavily contribute to hip extension. To fully develop both the medial and lateral hamstrings different …

(UPDATED) Muscle Specific Training 9 – The Quest to Become Quadzilla

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The quadriceps (quads) are made up of four muscles – the clue is in the name! These are Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedialis. The rectus femoris originates from the ilium and inferior iliac spine. The vastus muscles all originate from the medial or lateral aspects of the femur below the acetabulum. They all insert at the …

What Sat Navs Can Teach us About Tracking Progress

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A Sat Nav uses the global positioning system (GPS) to pinpoint exactly where you are on the planet. It detects signals from at least three satellites in a constellation of around 18-30 constantly orbiting the earth to triangulate your position. This allows the sat nav to determine your position with extreme precision. This approach can teach us a lot when …

Motivation and Progress – Use their Synergy to Reach Your Goals

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Progress is the most effective form of motivation. So, if you want to stay motivated you must set yourself up for progress. Long-term this is setting yourself up for success.   So, how do we ensure progress is made?   Firstly, make a goal. (Read more about effective goal setting in this article.)   Your BIG goal is an outcome/performance goal. …

Have Bro’s been doing science the whole time?

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Ah, the bros? You either are one or you hate them. Not sure what I’m talking about then let’sclear it up with some background and definitions… What is a Bro? A bro is part of a subculture of “conventional guys’ guys”. They are often seen as obnoxious. A bro will socialise with his male peers and enjoys lively, unintellectual pursuits. …

What the Egyptians can teach us about training and nutrition…

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Of the seven wonders of the ancient world, only the Great Pyramid of Giza remains. An estimated 2 million stone blocks weighing an average of 2.5 tons went into its construction. When completed, the 481-foot-tall pyramid was the world’s tallest structure, a record it held for more than 3,800 years. So, pyramids have a strong pedigree! You are probably thinking …