The Daily Grind – 8th Edition

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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

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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

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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 …

The Daily Grind – 5th Edition – Is it time to deload yet?

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Hey guys, So this was week 2 of my controlled overreaching. Given the soreness and general level of fatigue I think I achieved the goal of overreaching. Overall weekly volume was up to 67,297kg from last weeks 64,915kg. Still grinding out the #gainz! The sessions were exactly the same in terms of exercises and sets. I simply tried to move …

Hardgainers – My Top 10 Tips to Take the Handbrake Off Hypertrophy

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The life of a hardgainer can be a tough one. Most skinny guys think building large amounts of muscle is an impossibility. They spend their time blaming genetics. They believe that their fate is already determined and they are resigned to a scrawny not brawny existence. While others (often more muscular guys) simply think that genetics are irrelevant and that …

The Daily Grind – 4th Edition – Controlled Overreaching Via High Frequency Training

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So it is time to push the envelope a little and aim for some controlled overreaching for the next 2 weeks before taking a deload. For this phase I am stepping my training up to 5 days a week and training the whole body each day. I have set this up as follows: Mon – Heavy (mostly 6-8 reps) Tues …

The Daily Grind – 3rd Edition

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Welcome back. So here are the stats… Last weeks total training volume: 50700.25kg This weeks total training volume: 51447kg #gainz Another good week of training under my belt. I didn’t train on Bank Holiday Monday so had to squash all my training into Tues-Fri. I got it done but, the cycling fell by the wayside a little. Only managed 3 …

Double Your Efforts to Double Your Muscle

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So you train chest on Mondays, Back on Tuesdays, Shoulders on Thursday, Arms again on Friday and then Legs on Saturday (well if your hangover allows). Cool Bro! Nice split. Now do you actually want to see some progress? In that case switching up your training frequency could be a powerful tool for you to implement. One extreme way of …

The Daily Grind Second Edition

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Week 2 of me logging my training. Below I’ve listed the weights sessions. On top of this I managed to get one interval session and two 12km time trials on the spin bike (can’t wait to have this Triathlon done so I can just eat and lift weights!) Last Weeks Total Training Volume = 48223.75Kg This Weeks Total  TrainingVolume = 50700.25kg …

Muscle Specific Training 8 – Turning Calves into Cows

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Calves…the most stubborn body part known to man! The calves are a cause of huge frustration to many. No muscle appears to be so genetically pre-determined as the calves. Some people are able to turn their calves into cows simply walking about. While others trash them and simply look like more like a flamingo. I fall into the latter category …