In Defence of GVT (or other high-volume programs)

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

GVT aka German Volume Training is a training protocol popularised by Charles Poliquin. GVT is also known as the 10 sets methods, dates back to mid-70’s and originates from Germany. Hence the name. This approach was used by national weightlifting coaches to increase muscle mass of their athletes in the off-season. Poliquin, ever the canny marketer/business man coined the name …

Increasing Volume by Manipulating Frequency – An 11 Week Practical Example

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

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 …

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 …

ChristMASS – How To Build Muscle Sitting on the Sofa

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

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 …

Back Off Sets – The Solution To A Linear Problem

flatwhite Muscle Gain, Uncategorized 0 Comments

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 …

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 …

What the Egyptians can teach us about training and nutrition…

flatwhite Education, Muscle Gain, Training 0 Comments

Of the seven wonders of the ancient world, only the Great Pyramid of Giza remains. An estimated 2 million stone blocks weighing an average of 2.5 tons went into its construction. When completed, the 481-foot-tall pyramid was the world’s tallest structure, a record it held for more than 3,800 years. So, pyramids have a strong pedigree! You are probably thinking …

Deloads – Do Less Get More (Occasionally)

flatwhite Education, Muscle Gain, Training 4 Comments

Wanna make gainz and take name(z)? It’s all about going full beastmode bro. No days off! I’m kidding, of course. Sure, you need to lift heavy and often and keep on top of your nutrition but, constantly beating yourself up in the gym is actually one of the worst things you can do. Planned properly you really can get more …

The Daily Grind – 15th Edition

flatwhite Muscle Gain, Training, Training Log 0 Comments

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 …