Back Off Sets – The Solution To A Linear Problem

flatwhite Muscle Gain, Uncategorized 0 Comments

In the past I have written (here & here) and talked (here) about the limitations of a linear progression model for hypertrophy. Just to recap here are my main gripes with it. Firstly, training must be progressively overloading. The principle of progressive overload is what governs effective, hard training. Overload means that training must disrupt homeostasis enough to cause the body …

How Often Should You Train To Make The Best Progress?

flatwhite Hardgainer, Muscle Gain 0 Comments

What is ideal training frequency to have you making the fastest gains in size and strength? The answers is written below. Prefer to watch a video than read the info? Cool. Watch this… Firstly, we need to be clear on what training frequency means… Step forward Brad Schoenfeld for a quick definition… “While traditionally the term frequency has been associated with …

(Updated) Muscle Specific Training 6 – Hardcore Hamstrings

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The hamstrings are made up of biceps femoris (short & long head), semitendinosus, and the semimembranosus. The two heads of biceps femoris are located laterally while the semitendinosus and semimembranosus are located on the medial part of the thigh. The hamstrings flex the knee and heavily contribute to hip extension. To fully develop both the medial and lateral hamstrings different …

(UPDATED) Muscle Specific Training 9 – The Quest to Become Quadzilla

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The quadriceps (quads) are made up of four muscles – the clue is in the name! These are Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedialis. The rectus femoris originates from the ilium and inferior iliac spine. The vastus muscles all originate from the medial or lateral aspects of the femur below the acetabulum. They all insert at the …

Deloads – Do Less Get More (Occasionally)

flatwhite Education, Muscle Gain, Training 2 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

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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 …

Mucle Specific Training 11 – No Glutes No Glory

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Full disclosure: Much of the anatomical, biomechanical and muscle physiology knowledge in this article is taken from Bret Contreras AKA the Glute Guy. Bret has studied the glutes in-depth and is now the leading authority on them. It would be pointless me trying to write this section of Muscle Specific Training up without referencing him. I’m pretty certain he has forgotten more about …

Muscle Specific Training 10 – Chesticles Are The Besticles

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Pectoralis Major is made up of two parts. The sternocostal head (lower chest) and the clavicular head (upper chest). The sternocostal head attaches on the sternum while the clavicular head attaches on the clavicle. Both insert on to the upper arm. The sternocostal head is the largest part and is commonly disproportionately developed in trainees. Pec major adducts the shoulder …

Muscle Specific Training 8 – Turning Calves into Cows

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Calves…the most stubborn body part known to man! The calves are a cause of huge frustration to many. No muscle appears to be so genetically pre-determined as the calves. Some people are able to turn their calves into cows simply walking about. While others trash them and simply look like more like a flamingo. I fall into the latter category …

The Daily Grind – 1st Edition

flatwhite Muscle Gain, Training Log 0 Comments

So plenty of people have been asking how I set my own training up. This series of posts should help to answer those questions as i’ll be logging my training each week. To give you some context i’ll provide a quick overview of how my training has been going and what my goals are. Having dieted down into contest shape my current goal …