The Hypertrophy Frequency Experiment

flatwhite Hardgainer, Muscle Gain, Training, Training Log 0 Comments

This ‘experiment’ was in-part inspired by the Norwegian Frequency Experiment (read more here). The advice of some excellent coaches and my own theories on training also gave me the nudge to put the concept of high frequency hypertrophy training to the test. As a result, I conducted the Hypertrophy Frequency Experiment in November and December of 2017. Note. Calling this …

The Daily Grind – 15th Edition

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Week 2 of overreaching and I felt it! Bench felt awful all week. On Friday I was shattered despite having a decent sleep. Energy levels were low all day and I had to resort to caffeine to push me through the day. By the end of the week I was really looking forward to a deload. I am still looking …

The Daily Grind – 14th Edition

flatwhite Hardgainer, Muscle Gain, Training, Training Log 0 Comments

Week 1 of controlled overreaching. The aim over the next tow weeks is to really push the volume of sessions up to my MRV or even beyond and then take a well earned deload week before blitzing the final 3 weeks before Xmas. I will incorporate techniques such as drop sets and upper sets to boost the volume without extending …

The Daily Grind – 12th Edition

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More of the same this week. Nudging the volume up. A few more reps or a bit more weight on most exercises. I also added 1 set per bodypart to almost all sessions. Feeling good and will push the volume up a little more next week and see how I respond. My bodyweight is steadily climbing up. Gained just over …

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 Daily Grind – 10th Edition

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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 …

The Daily Grind – The 9th Edition

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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 …

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

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 …