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 …

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?

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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. …

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 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 …

Muscle Specific Training Part 2 – The Lats

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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 …

London’s Top 5 Flat Whites

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Before delving into London’s top picks for a tasty flat white it makes sense first to explain what a flat white is and, secondly, what constitutes a good one, and why it’s a big deal. To our first port of call then…what is a flat white? A flat white is an espresso shot served in a small cup with textured …

Plateau Busting Fat Loss Strategies

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Training & Nutrition Tips For Fat Loss Fat loss is simple. It just isn’t easy. In most cases this is true but, what if you want to get absolutely shredded? Well that is a little more complicated. You will most likely hit plateaus along the way. With that in mind here are 4 plateau busting fat loss strategies for you. …