Book Review: Science and Practice of Strength Training (second edition)

flatwhite Book Review, Reviews 0 Comments

by Vladimir M. Zatsiorsky & William J. Kraemer   This book is phenomenal!   The authors have trained over 1,000 elite athletes between them. These include Olympic, world, continental, and national champions and record holders. They know what they are talking about!   It was first recommended to me on a course run by Charles Poliquin in around 2009. I …

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 …

Fat Loss Hack – An Apple A Day Keeps Fat Gain Away

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  More specifically, an apple 15-minutes before lunch can help you consume fewer overall calories. That brings a new meaning to lean in 15, doesn’t it? Fewer calories = less fat As study by Flood-Obbagy et al., found that… …“eating peeled apple segments containing 125kcals (roughly equivalent to 2 apples), 15 minutes before lunch led to people consuming 315 less …

Muscle In a Hurry – FCR Tri-Sets

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To maximise muscle growth in a given muscle you need to stimulate and fatigue a wide spectrum of muscle fibres. To achieve this you need to challenge it across its entire contractile range. Picking the big compound lifts is a good starting point, but leaves a little bit of untapped growth potential. You see, doing a full range of motion …

In Defence of GVT (or other high-volume programs)

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

GVT aka German Volume Training is a training protocol popularised by Charles Poliquin. GVT is also known as the 10 sets methods, dates back to mid-70’s and originates from Germany. Hence the name. This approach was used by national weightlifting coaches to increase muscle mass of their athletes in the off-season. Poliquin, ever the canny marketer/business man coined the name …

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 …