What Science Has To Say About Building Muscle

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Science is a way of developing knowledge; a mechanism to establish what you accept as sufficiently “real” to allow you to act upon, and thereby live your life. So, science can help guide how you live your lifting life. Go here to read the full article and learn more

Increasing Volume by Manipulating Frequency – An 11 Week Practical Example

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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 …

ChristMASS – How To Build Muscle Sitting on the Sofa

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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 …

The Swedish Hypertrophy Protocol

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What’s old is often new in the world of strength training and bodybuilding. Methods and techniques gain popularity and then, in time are replaced by the latest and greatest protocols. This process follows a fairly cyclical pattern. One such example, is the recent rise in popularity of blood flow restriction (BFR) training.   BFR has been around since the 1966 …

Should You Train for Muscle Damage?

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For many years if you wanted to build your body you had to establish what worked via trial and error or rely on hearsay passed down from one generation of meathead to the next. In recent times, however, there has been a lot of scientific research on the mechanisms and training principles of hypertrophy. This increased level of investigation makes …

Manipulating Intensity, Volume and Frequency for Size

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Are you desperate to build muscle? Have you googled phrases like “the ultimate arm annihilation”, “how to build big legs”, “Arnold’s chest workout?”.  In the gym kicking your own butt 5, 6 or even 7 days a week but still struggling to gain muscle? Well, you are looking at the world through a straw. Jumping from one “best” program to …