Deloads – Do Less Get More (Occasionally)

flatwhite Education, Muscle Gain, Training 4 Comments

Wanna make gainz and take name(z)? It’s all about going full beastmode bro. No days off! I’m kidding, of course. Sure, you need to lift heavy and often and keep on top of your nutrition but, constantly beating yourself up in the gym is actually one of the worst things you can do. Planned properly you really can get more …

The Daily Grind – 15th Edition

flatwhite Muscle Gain, Training, Training Log 0 Comments

Week 2 of overreaching and I felt it! Bench felt awful all week. On Friday I was shattered despite having a decent sleep. Energy levels were low all day and I had to resort to caffeine to push me through the day. By the end of the week I was really looking forward to a deload. I am still looking …

The Daily Grind – 14th Edition

flatwhite Hardgainer, Muscle Gain, Training, Training Log 0 Comments

Week 1 of controlled overreaching. The aim over the next tow weeks is to really push the volume of sessions up to my MRV or even beyond and then take a well earned deload week before blitzing the final 3 weeks before Xmas. I will incorporate techniques such as drop sets and upper sets to boost the volume without extending …

The Daily Grind – 12th Edition

flatwhite Muscle Gain, Training, Training Log, Uncategorized 0 Comments

More of the same this week. Nudging the volume up. A few more reps or a bit more weight on most exercises. I also added 1 set per bodypart to almost all sessions. Feeling good and will push the volume up a little more next week and see how I respond. My bodyweight is steadily climbing up. Gained just over …

The Daily Grind – 11th Edition

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

Building the volume up… Last week saw me move to 5 days a week. The split was as follows: Mon – Upper Tues – Lower Wed – Shoulders & Arms Thurs – Lower Fri – Upper Monday and Tuesday were the two heavier days. The additional session on Wednesday allows me to hit my shoulder and arms a third time …

The Daily Grind – 10th Edition

flatwhite Muscle Gain, Training, Training Log 0 Comments

So after a couple of weeks off then a couple of low volume training it is time to gradually turn up the volume. This block of training is quite heavily influenced by Eric Helms & Layne Norton. Anyone familiar with their stuff will recognise some simialrities with the Intermediate & PHAT progs they have put out. Here is how week 1 …

Different strokes for different folks and different reps for different exercises…

flatwhite Muscle Gain, Training 0 Comments

This article was inspired by something Greg Nuckols wrote a while back. I cannot remember the name of the article but, he mentioned how there wasn’t a perfect rep range for muscle gain. He also explained that different exercises lend themselves better to certain rep ranges. I couldn’t agree more. In my Muscle Specific Training series, I went in-depth about …

Mucle Specific Training 11 – No Glutes No Glory

flatwhite Muscle Gain, Training 0 Comments

Full disclosure: Much of the anatomical, biomechanical and muscle physiology knowledge in this article is taken from Bret Contreras AKA the Glute Guy. Bret has studied the glutes in-depth and is now the leading authority on them. It would be pointless me trying to write this section of Muscle Specific Training up without referencing him. I’m pretty certain he has forgotten more about …