Training Guidelines To Build Muscle

flatwhite Hardgainer, Muscle Gain 0 Comments

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? …

Squeeze Overload Like It Owes You Money – Progressively Integrating The Mind Muscle Connection

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Should you just move the most weight possible from A to B or should you flex and squeeze the weight up and down only focusing on the quality of the contraction rather than the load? You should do both. As ever, the middle ground wins. The problem with the fitness industry (it’s true in all industries actually, but particularly the …

Perfecting Your Protein Intake

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Protein comes from the Greek “Of primary importance”. Protein helps you to recover from your training, it preserves lean tissue when dieting, helps you grow more muscle when bulking, and has the highest effect on satiety of all the macronutrients. With this information you can see that the amount, quality and timing of your protein intake are all key factors to maximize your muscle …

Back Off Sets – The Solution To A Linear Problem

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In the past I have written (here & here) and talked (here) about the limitations of a linear progression model for hypertrophy. Just to recap here are my main gripes with it. Firstly, training must be progressively overloading. The principle of progressive overload is what governs effective, hard training. Overload means that training must disrupt homeostasis enough to cause the body …

DUP – The Most Efficient Way to Build Muscle?

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How to use DUP to build muscle… DUP may well go completely against the way you’ve been training or how you have been told to train to build size. DUP is pretty much the antithesis to the typical bro split. Rather than trashing a muscle group once per week you will hit it multiple times. I believe that using the …

How Often Should You Train To Make The Best Progress?

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What is ideal training frequency to have you making the fastest gains in size and strength? The answers is written below. Prefer to watch a video than read the info? Cool. Watch this… Firstly, we need to be clear on what training frequency means… Step forward Brad Schoenfeld for a quick definition… “While traditionally the term frequency has been associated with …

(Updated) Muscle Specific Training 6 – Hardcore Hamstrings

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The hamstrings are made up of biceps femoris (short & long head), semitendinosus, and the semimembranosus. The two heads of biceps femoris are located laterally while the semitendinosus and semimembranosus are located on the medial part of the thigh. The hamstrings flex the knee and heavily contribute to hip extension. To fully develop both the medial and lateral hamstrings different …

(UPDATED) Muscle Specific Training 9 – The Quest to Become Quadzilla

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The quadriceps (quads) are made up of four muscles – the clue is in the name! These are Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedialis. The rectus femoris originates from the ilium and inferior iliac spine. The vastus muscles all originate from the medial or lateral aspects of the femur below the acetabulum. They all insert at the …

What Sat Navs Can Teach us About Tracking Progress

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A Sat Nav uses the global positioning system (GPS) to pinpoint exactly where you are on the planet. It detects signals from at least three satellites in a constellation of around 18-30 constantly orbiting the earth to triangulate your position. This allows the sat nav to determine your position with extreme precision. This approach can teach us a lot when …

Have Bro’s been doing science the whole time?

flatwhite Hardgainer, Muscle Gain, Training, Uncategorized 0 Comments

Ah, the bros? You either are one or you hate them. Not sure what I’m talking about then let’sclear it up with some background and definitions… What is a Bro? A bro is part of a subculture of “conventional guys’ guys”. They are often seen as obnoxious. A bro will socialise with his male peers and enjoys lively, unintellectual pursuits. …