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 …

Exercise Selection for Long Limbed Lifters – Respect Your Structure and Pick YOUR Big 3

flatwhite Hardgainer, Tall Lifter, Training 0 Comments

Exercise selection is a key element in getting the most from your training.   First you must train in a manner specific to your goals. Then you must make sure it gets harder over time. That means you adhering to the principles of progressive overload. After that you can begin to fine tune things.   Once you have established your …

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 …

Life as a Hardgainer Does Have Some Benefits (5 to be precise)

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

I was always skinny growing up. I was so scrawny that during the warm-up before a rugby match, on a windy day one of my coaches actually said, “Quick! Someone hold Tom down before he blows away!” You’re probably thinking, ‘yeah but loads of kids are skinny until they hit puberty then they fill out.” True, but the sad fact …

Should You Have a Post Workout Shake?

flatwhite Muscle Gain, Nutrition 0 Comments

Do you slam a post-workout (PWO) shake within seconds of finishing the final rep of your session OR  rush off to eat  meal ASAP? Nutrient Timing/PWO shakes certainly divides opinion. Some people fixate on them to the detriment of other ‘bigger’ factors. They think that nailing a post-workout shake is the key to their gains. Others think they are of no …

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 …

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 …

How I Survived The Hardest Training Program Ever

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

The Super Accumulation training review: The Super Accumulation training program (also referred to as the .50 Calibre training) is the brainchild of Charles Poliquin. As you can tell from the name it’s designed to be a killer workout. This programme has been discussed at various courses I’ve been on over the last few years. The response from those who have …