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 …

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 6 – Hardcore Hamstrings

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The hamstrings are made up of biceps femoris (short & long head), semitendinosus, and the semimembranosus. The two heads of biceps femoris are located laterally while the semitendinosus and semimembranosus are located on the medial part of the thigh. The hamstrings flex the knee and heavily contribute to hip extension. To fully develop both the medial and lateral hamstrings different …

(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 …

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. …

What the Egyptians can teach us about training and nutrition…

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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 2 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

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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

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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 …