Perfecting Your Protein Intake

flatwhite Muscle Gain, Nutrition 0 Comments

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?

flatwhite Hardgainer, Muscle Gain 0 Comments

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 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 …

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. …

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

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

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 …