Life as a Hardgainer Does Have Some Benefits (5 to be precise)

flatwhite Hardgainer, Motivation, Muscle Gain, Tall Lifter, Training 0 Comments

I was always skinny growing up. I was so scrawny that during the warm-up before a rugby match, on a windy day one of my coaches actually said, “Quick! Someone hold Tom down before he blows away!” You’re probably thinking, ‘yeah but loads of kids are skinny until they hit puberty then they fill out.” True, but the sad fact …

59 Seconds – Think a Little, Change a Lot (My Review and Detailed Notes)

flatwhite Education, fat loss, Motivation, Reviews 0 Comments

59 seconds is a self-help book with a difference.  Most are full of waffle and regurgitated advice, based on little (often no) scientific or psychological evidence. 59 seconds is different. In it, Professor Wiseman suggests only strategies and tactics which are supported by research. Even better the key take home messages can be explained and understood in under a minute. …

My Morning Routine

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Do you have a morning routine?   Hitting snooze 5 times before mainlining coffee doesn’t count!   If you don’t have a morning routine then, you should.   From personal experience, I can vouch for the fact that I am more energetic, efficient, focused, motivated, and productive when I follow my morning routine.   Yet, I don’t always get it …

Dodge The Bull – What Matadors Can Teach Us About Fat Loss

flatwhite fat loss, Nutrition 0 Comments

Diet Breaks could be a strategy to help you lose more fat. Read on to find out more… A recent study on the effects of dieting strategies on fat loss appears to show that taking frequent diet breaks is superior for fat loss. The study is known as the MATADOR study. Why? Because MATADOR stands for Minimising Adaptive Thermogenesis And …

Should You Have a Post Workout Shake?

flatwhite Muscle Gain, Nutrition 0 Comments

Do you slam a post-workout (PWO) shake within seconds of finishing the final rep of your session OR  rush off to eat  meal ASAP? Nutrient Timing/PWO shakes certainly divides opinion. Some people fixate on them to the detriment of other ‘bigger’ factors. They think that nailing a post-workout shake is the key to their gains. Others think they are of no …

Fat Loss Hack – An Apple A Day Keeps Fat Gain Away

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  More specifically, an apple 15-minutes before lunch can help you consume fewer overall calories. That brings a new meaning to lean in 15, doesn’t it? Fewer calories = less fat As study by Flood-Obbagy et al., found that… …“eating peeled apple segments containing 125kcals (roughly equivalent to 2 apples), 15 minutes before lunch led to people consuming 315 less …

Muscle In a Hurry – FCR Tri-Sets

flatwhite Hardgainer, Muscle Gain 0 Comments

To maximise muscle growth in a given muscle you need to stimulate and fatigue a wide spectrum of muscle fibres. To achieve this you need to challenge it across its entire contractile range. Picking the big compound lifts is a good starting point, but leaves a little bit of untapped growth potential. You see, doing a full range of motion …

In Defence of GVT (or other high-volume programs)

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

GVT aka German Volume Training is a training protocol popularised by Charles Poliquin. GVT is also known as the 10 sets methods, dates back to mid-70’s and originates from Germany. Hence the name. This approach was used by national weightlifting coaches to increase muscle mass of their athletes in the off-season. Poliquin, ever the canny marketer/business man coined the name …

More Isn’t Better. Better is Better! – A Case for Maximising Effective Volume and Minimising Junk Volume

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

You have been misled. I have been in-part to blame for this deception. Sorry! You see, research has established that training volume is a key driver of hypertrophy. A dose response relationship has been discovered between training volume and hypertrophy. This has led many experts, and little old me, to shout from the rooftops of the benefits of high training …

Increasing Volume by Manipulating Frequency – An 11 Week Practical Example

flatwhite Hardgainer, Muscle Gain, Tall Lifter, Training 0 Comments

In previous articles on this blog and on other sites I have discussed the benefits of training volume for hypertrophy. In summary, more is better so long as you do not exceed your capacity to recover. The distribution of this volume is also important. Simply doing a tonne of volume on one day is not going to be as effective …