Muscle In a Hurry – FCR Tri-Sets

flatwhite Hardgainer, Muscle Gain 0 Comments

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 …

More Isn’t Better. Better is Better! – A Case for Maximising Effective Volume and Minimising Junk Volume

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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

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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?

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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 …

The Hypertrophy Frequency Experiment

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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 …

ChristMASS – How To Build Muscle Sitting on the Sofa

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Christmas, The Most Wonderful Time of The Year? Does December strike fear into your heart? Scared that you’ll wake up in January fat and skinny after eating too many mince pies? It’s common knowledge that the holiday season presents a few obstacles to your physique goals. Your boss is on your case to hit year-end goals and deadlines. There are …

The Swedish Hypertrophy Protocol

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What’s old is often new in the world of strength training and bodybuilding. Methods and techniques gain popularity and then, in time are replaced by the latest and greatest protocols. This process follows a fairly cyclical pattern. One such example, is the recent rise in popularity of blood flow restriction (BFR) training.   BFR has been around since the 1966 …

Manipulating Intensity, Volume and Frequency for Size

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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 …

In Defense Of Body Part Splits

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A while back I wrote this article outlining why the “Bro” split of hitting a body part once per week isn’t as bad as it appears on paper. Despite the hate this style of training gets it is the way most bodybuilders and physique athletes train. It has built thousands of great physiques. So, why does it get so much …