The Hypertrophy Frequency Experiment

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This ‘experiment’ was in-part inspired by the Norwegian Frequency Experiment (read more here). The advice of some excellent coaches and my own theories on training also gave me the nudge to put the concept of high frequency hypertrophy training to the test. As a result, I conducted the Hypertrophy Frequency Experiment in November and December of 2017. Note. Calling this …

ChristMASS – How To Build Muscle Sitting on the Sofa

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Christmas, The Most Wonderful Time of The Year? Does December strike fear into your heart? Scared that you’ll wake up in January fat and skinny after eating too many mince pies? It’s common knowledge that the holiday season presents a few obstacles to your physique goals. Your boss is on your case to hit year-end goals and deadlines. There are …

The Swedish Hypertrophy Protocol

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What’s old is often new in the world of strength training and bodybuilding. Methods and techniques gain popularity and then, in time are replaced by the latest and greatest protocols. This process follows a fairly cyclical pattern. One such example, is the recent rise in popularity of blood flow restriction (BFR) training.   BFR has been around since the 1966 …

Should You Train for Muscle Damage?

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For many years if you wanted to build your body you had to establish what worked via trial and error or rely on hearsay passed down from one generation of meathead to the next. In recent times, however, there has been a lot of scientific research on the mechanisms and training principles of hypertrophy. This increased level of investigation makes …

Manipulating Intensity, Volume and Frequency for Size

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Are you desperate to build muscle? Have you googled phrases like “the ultimate arm annihilation”, “how to build big legs”, “Arnold’s chest workout?”.  In the gym kicking your own butt 5, 6 or even 7 days a week but still struggling to gain muscle? Well, you are looking at the world through a straw. Jumping from one “best” program to …

How To Select The Best Exercises For Hypertrophy

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A quick video guide to help you select the best exercises for hypertrophy based on the key criteria.

In Defense Of Body Part Splits

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A while back I wrote this article outlining why the “Bro” split of hitting a body part once per week isn’t as bad as it appears on paper. Despite the hate this style of training gets it is the way most bodybuilders and physique athletes train. It has built thousands of great physiques. So, why does it get so much …

Optimal Strategies For Fat Loss

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In this video I discuss how best to achieve fat loss… Don’t want to watch the vid? Here are my notes on the topic: Note before the notes. These are the notes I scribbled down when planning the vid so they are un-edited. Apologies for lack of grammar, punctuation etc. Need a deficit Different ways to achieve a deficit Calories …

Carb Cycling For Fat Loss

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The other day a client of mine asked me about carb cycling. Essentially, they wanted to know if they were missing out because we weren’t using it. Over the course of their training session we had a good chat about carb cycling. We discussed why I didn’t think they needed to be using it. I expressed my opinion that in …

Training Guidelines To Build Muscle

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Training to build muscle, it’s simple, right?   Well let me ask you a question… How much muscle have you built this year?   Happy with your results? Or feel you could have made more progress?   If you’re like most gym goers you have probably made some gains, but nowhere near as many as you could have.   Want to maximise your results? …