The Daily Grind – 1st Edition

flatwhite Muscle Gain, Training Log 0 Comments

So plenty of people have been asking how I set my own training up. This series of posts should help to answer those questions as i’ll be logging my training each week. To give you some context i’ll provide a quick overview of how my training has been going and what my goals are. Having dieted down into contest shape my current goal …

Muscle Specific Training 7 – Bulletproof your Lower Back

flatwhite Muscle Gain, Training 0 Comments

The Erector Spinae is a group of three muscles which run parallel along the length of the spine. These muscles are called the iliocostalis, longissimus and spinalis. Originating from the sacrum, iliac crest and the erector spinae aponeurosis the Erector Spinae then inserts across numerous spina processes at the lumbar and thoracic region. It also divides into insertions across the …

The Irish Strength Institute Symposium 2016 – A Review

flatwhite Education, Muscle Gain, Reviews, Training 0 Comments

I recently headed over  to Dublin with my colleagues, Theo, Joe and Alejandro for  the Irish Strength Institute Symposium – July 2016 This was an awesome two days of learning from Eoin Lacey, Eric Serrano and John Meadows. Below is an overview of the scheduled talks: Day 1 1. The Gut Microbiome and its role in Body Composition (Eoin Lacey) 2. …

CrossFit – Getting the Benefits Without the Risk

flatwhite Crossfit, Training 0 Comments

CrossFit was founded in 2000 by Greg Glassman. Just 16 years later it is a global brand and business phenomenon. It is the biggest fitness trend by a country mile and is practiced by members in over 13,000 affiliate gyms.   Glassman, and his team, have created a huge following of raving fans. These fans are so loyal that CrossFit …

Muscle Specific Training 5 – Getting Yoked Traps

flatwhite Muscle Gain 0 Comments

The Trapezius (traps) originates form the higher cervical vertebrae to the lower thoracic vertebrae. It inserts onto the lateral third of the clavicle, the acromion and the scapula spine. Given its many mechanical lines of pull the trapezius is involved in many exercises. Because of this most trap growth will be caused by exercises you are doing for other muscle …

Muscle Specific Training 4 – Boulders for Shoulders

flatwhite Muscle Gain 0 Comments

The deltoids (shoulders) are comprised of 3 main regions. The anterior, lateral and posterior deltoids. (Note. There is actually up to 7 different segments within the delts, but that complicates things unnecessarily – dividing them into the 3 listed above is commonly accepted in the sports science community). The delts originate along the clavicle and scapula spine and insert on …

Muscle Specific Training 3 – Triceps or is it Triceratops?

flatwhite Muscle Gain 0 Comments

The triceps have three heads, hence the prefix. The three heads are the lateral (outer), the medial (inner), and the long head. The long head originates on the lateral aspect of the scapula, while the medial and lateral heads originate on the humerus. All 3 heads insert on to the olecranon process. Hard to visualise how this looks on a …

Muscle Specific Training Part 2 – The Lats

flatwhite Muscle Gain, Uncategorized 0 Comments

In part 1 we covered the biceps. Today it is the turn of lats. But first a quick recap on how these articles can add value to your training. We all have muscle groups we’d like to grow more. Perhaps it is a stubborn body part or perhaps you just want to develop freaky size in one particular area. Not …

Muscle Specific Training Part 1 – The Biceps Files

flatwhite Muscle Gain 2 Comments

We all have muscle groups we’d like to grow more. Perhaps it is a stubborn body part or perhaps you just want to develop freaky size in one particular area. Not all muscles are created equal! As a result, training all muscles in the same manner doesn’t make sense. That is where muscle specific training comes in. The aim of …

Everything you NEED to know about the Science & Practice of Muscle Gain

flatwhite Muscle Gain 2 Comments

We all want to gain loads of lean muscle, right? Of course. Being muscular looks cool and correlates highly with strength and power. Even better… …“Strong people are harder to kill.” Thanks to Mark Rippetoe for that gem. The problem is that packing on slabs of muscle is HARD! To achieve a lean muscular physique you need to train and …