The Swedish Hypertrophy Protocol

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

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 …

Should You Train for Muscle Damage?

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

For many years if you wanted to build your body you had to establish what worked via trial and error or rely on hearsay passed down from one generation of meathead to the next. In recent times, however, there has been a lot of scientific research on the mechanisms and training principles of hypertrophy. This increased level of investigation makes …

Manipulating Intensity, Volume and Frequency for Size

flatwhite fat loss, Hardgainer, Muscle Gain, Training 0 Comments

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 …

How To Select The Best Exercises For Hypertrophy

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

A quick video guide to help you select the best exercises for hypertrophy based on the key criteria.

In Defense Of Body Part Splits

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

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 …

Optimal Strategies For Fat Loss

flatwhite fat loss, Nutrition 0 Comments

In this video I discuss how best to achieve fat loss… Don’t want to watch the vid? Here are my notes on the topic: Note before the notes. These are the notes I scribbled down when planning the vid so they are un-edited. Apologies for lack of grammar, punctuation etc. Need a deficit Different ways to achieve a deficit Calories …

Training Guidelines To Build Muscle

flatwhite Hardgainer, Muscle Gain 0 Comments

Training to build muscle, it’s simple, right?   Well let me ask you a question… How much muscle have you built this year?   Happy with your results? Or feel you could have made more progress?   If you’re like most gym goers you have probably made some gains, but nowhere near as many as you could have.   Want to maximise your results? …

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 …

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 …

DUP – The Most Efficient Way to Build Muscle?

flatwhite Muscle Gain 0 Comments

How to use DUP to build muscle… DUP may well go completely against the way you’ve been training or how you have been told to train to build size. DUP is pretty much the antithesis to the typical bro split. Rather than trashing a muscle group once per week you will hit it multiple times. I believe that using the …