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 …

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 …

The Hypertrophy Frequency Experiment

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

This ‘experiment’ was in-part inspired by the Norwegian Frequency Experiment (read more here). The advice of some excellent coaches and my own theories on training also gave me the nudge to put the concept of high frequency hypertrophy training to the test. As a result, I conducted the Hypertrophy Frequency Experiment in November and December of 2017. Note. Calling this …

Carb Cycling For Fat Loss

flatwhite fat loss, Nutrition 0 Comments

The other day a client of mine asked me about carb cycling. Essentially, they wanted to know if they were missing out because we weren’t using it. Over the course of their training session we had a good chat about carb cycling. We discussed why I didn’t think they needed to be using it. I expressed my opinion that in …

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 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 …