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Tom Arms Folded

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RIR – With Great Power Comes Great Responsibility

Reps in Reserve (RIR) is an extremely powerful tool to optimise your training.   Like with anything powerful, having the skill and wisdom to use it effectively is critical to success.   Unfortunately, despite the potential benefits of RIR, research shows most people are not equipped to use it.   First Things First – What …

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Swapping Sessions – Flexibility Can Help Your Gains And I’m Not Talking About Stretching

Quite often a client will ask if they can switch the training session they are due to do that day for another. Or if they can reorganise their training days for the week.   In my earlier days, I’d have probably felt that their requests meant they weren’t following the program. That they would reduce …

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5 More Things Every Beginner Should Know

#1 Focus on progressing in compound lifts   Compound lifts are ones that work multiple joints and multiple muscles. For example, squats, deadlifts, presses, rows, chins, pulldowns.   These exercises should form the foundation of your program. In fact, as a beginner your entire program can be made up of compound exercises. These big basic …

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The Reps That Make You Grow – Not All Reps Are Created Equal

I have written numerous times about effective reps (you can read more here, here, and here).   The concept of effective reps is that some reps of a set are more effective than others. Essentially, the theory goes that reps performed when closer to failure are more effective at stimulating muscle gain than those further …

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The Hypertrophy Frequency Experiment [Revised Edition]

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 …

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