A Fatal Mistake in Size Training

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Why Reverse Periodization is Best for Bodybuilders Volume is King for Size Gains An effective training program must follow two key principles to have any chance of success. These are the principles of specificity and progressive overload. Long story short, workouts should be hard and they should get harder. The problem? Many lifters, especially those who mainly want to build …

8 Things You’re Not Supposed to Do… That Work

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Break the Rules, Get the Gains My contribution to this compilation article for T-Nation… Training in an unbalanced or non-symmetrical fashion works great for me. You often hear that you have to balance the ratio of pushing to pulling and upper body to lower body to achieve a balanced physique. I disagree. This advice is good for a beginner, but …

Exercise Selection for Long Limbed Lifters – Respect Your Structure and Pick YOUR Big 3

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Exercise selection is a key element in getting the most from your training.   First you must train in a manner specific to your goals. Then you must make sure it gets harder over time. That means you adhering to the principles of progressive overload. After that you can begin to fine tune things.   Once you have established your …

Failure Training Progression Over a Mesocycle for Hypertrophy

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If you have read my stuff then, you’ve probably heard about progressive overload.   Progressive overload is fundamental to you seeing results from your training.   It is one of the basic principles of sport science/athletic performance training.   It is also pretty simple…   It has two components:   Your training should represent an overload It should be progressive …

Life as a Hardgainer Does Have Some Benefits (5 to be precise)

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I was always skinny growing up. I was so scrawny that during the warm-up before a rugby match, on a windy day one of my coaches actually said, “Quick! Someone hold Tom down before he blows away!” You’re probably thinking, ‘yeah but loads of kids are skinny until they hit puberty then they fill out.” True, but the sad fact …

Increasing Volume by Manipulating Frequency – An 11 Week Practical Example

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In previous articles on this blog and on other sites I have discussed the benefits of training volume for hypertrophy. In summary, more is better so long as you do not exceed your capacity to recover. The distribution of this volume is also important. Simply doing a tonne of volume on one day is not going to be as effective …

ChristMASS – How To Build Muscle Sitting on the Sofa

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Christmas, The Most Wonderful Time of The Year? Does December strike fear into your heart? Scared that you’ll wake up in January fat and skinny after eating too many mince pies? It’s common knowledge that the holiday season presents a few obstacles to your physique goals. Your boss is on your case to hit year-end goals and deadlines. There are …

The Daily Grind – 11th Edition

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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 Super 6 – Muscle Building Tips for Tall Guys

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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 …