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 …

The Daily Grind – The 9th Edition

flatwhite Training, Training Log 0 Comments

The second, and final, week of really low volume… Mon- A Back Squats, 1×1, 1×7 & then on rep 7 my knee said…”Tom put the bar back in the rack, walk away and kindly never do that to me again…or words to that effect. My left knee is a persistent problem for me (rupturing all 4 ligaments and tearing the …

Muscle Specific Training 10 – Chesticles Are The Besticles

flatwhite Muscle Gain, Training 0 Comments

Pectoralis Major is made up of two parts. The sternocostal head (lower chest) and the clavicular head (upper chest). The sternocostal head attaches on the sternum while the clavicular head attaches on the clavicle. Both insert on to the upper arm. The sternocostal head is the largest part and is commonly disproportionately developed in trainees. Pec major adducts the shoulder …

The Super 6 – Muscle Building Tips for Tall Guys

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

For the most part it sucks to be tall when it comes to lifting weights. If you are tall then the bar has to travel further in a squat, bench or deadlift than for a shorter person. You do a lot more work per rep than shorter guys. Work, in physics is defined as force x distance. So being tall …

The Daily Grind – 8th Edition

flatwhite Training Log 0 Comments

So after my deload/holiday I am back to it in the gym. My current phase of training is a low volume block with an upper/lower split. The aim of this to gain some strength and re-sensitise myself to high volume. Afterwards, I should be able to move more weight for more sets and reps in subsequent phases. Anyway, this is the plan… …

The Daily Grind 6th & 7th Edition

flatwhite Training Log 0 Comments

Hi sports fans, my training over the last 2 weeks has been minimal to say the least. First up…the week commencing the 19th of September: Deload After overreaching for 2 weeks before this I then had a well deserved (and much needed deload). I only did one weights session. I had planned on two but, felt so awful that I wimped …

The Hardgainer Files – Hummingbird with a Sumo Wrestlers Appetite

flatwhite Muscle Gain, Training, Uncategorized 0 Comments

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 …