A Fatal Mistake in Size Training

flatwhite Hardgainer, Tall Lifter, Training 0 Comments

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

flatwhite Hardgainer, Tall Lifter, Training 0 Comments

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 …

Failure Training Progression Over a Mesocycle for Hypertrophy

flatwhite Hardgainer, Muscle Gain, Tall Lifter, Training 0 Comments

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 …

More Isn’t Better. Better is Better! – A Case for Maximising Effective Volume and Minimising Junk Volume

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

You have been misled. I have been in-part to blame for this deception. Sorry! You see, research has established that training volume is a key driver of hypertrophy. A dose response relationship has been discovered between training volume and hypertrophy. This has led many experts, and little old me, to shout from the rooftops of the benefits of high training …

In Defense Of Body Part Splits

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

A while back I wrote this article outlining why the “Bro” split of hitting a body part once per week isn’t as bad as it appears on paper. Despite the hate this style of training gets it is the way most bodybuilders and physique athletes train. It has built thousands of great physiques. So, why does it get so much …

DUP – The Most Efficient Way to Build Muscle?

flatwhite Muscle Gain 0 Comments

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 …