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Tom Arms Folded

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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 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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How I Survived The Hardest Training Program Ever [Updated 2019]

The Super Accumulation training review: The Super Accumulation training program (also referred to as the .50 Calibre training) is the brainchild of Charles Poliquin. As you can tell from the name it’s designed to be a killer workout. This programme has been discussed at various courses I’ve been on over the last few years. The …

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Updated!!! Failure Training Progression Over a Mesocycle for Hypertrophy

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 …

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