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 …

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 …

Do You Know What You Think You Know and Do You Apply It?

flatwhite Muscle Gain, Training, Uncategorized 0 Comments

Ever heard the phrase, “a little bit of knowledge can be dangerous”? This phrase applies to training for hypertrophy. In my experience, many people develop a certain degree of understanding about training for muscle gain. Then, inexplicably they start doing all sorts of things which violate the principles they had learnt. I have done exactly the same thing. I wasted …

What Is the Best Time of Day to Train for Hypertrophy?

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

My practical advice on this subject is…train whenever you can, to maintain a consistent, progressive training plan.   Consistency and adherence are fundamental to the success of the training process. Don’t get hung up on details such as, optimal training times until you have established training as a daily habit.   With that general overview out of the way we …

Squeeze Overload Like It Owes You Money – Progressively Integrating The Mind Muscle Connection

flatwhite Hardgainer, Muscle Gain 0 Comments

Should you just move the most weight possible from A to B or should you flex and squeeze the weight up and down only focusing on the quality of the contraction rather than the load? You should do both. As ever, the middle ground wins. The problem with the fitness industry (it’s true in all industries actually, but particularly the …

What Sat Navs Can Teach us About Tracking Progress

flatwhite Muscle Gain, Training, Uncategorized 0 Comments

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 …