Should You Train for Muscle Damage?

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

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

flatwhite fat loss, Hardgainer, Muscle Gain, Training 0 Comments

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 …

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 …

The Daily Grind – 12th Edition

flatwhite Muscle Gain, Training, Training Log, Uncategorized 0 Comments

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 …

The Daily Grind 6th & 7th Edition

flatwhite Training Log 0 Comments

Hi sports fans, my training over the last 2 weeks has been minimal to say the least. First up…the week commencing the 19th of September: Deload After overreaching for 2 weeks before this I then had a well deserved (and much needed deload). I only did one weights session. I had planned on two but, felt so awful that I wimped …

The Daily Grind – 4th Edition – Controlled Overreaching Via High Frequency Training

flatwhite Training Log 0 Comments

So it is time to push the envelope a little and aim for some controlled overreaching for the next 2 weeks before taking a deload. For this phase I am stepping my training up to 5 days a week and training the whole body each day. I have set this up as follows: Mon – Heavy (mostly 6-8 reps) Tues …