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Tom Arms Folded

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Muscle Gain

Home Workouts During the Coronavirus Pandemic

Working from home?   Gym shut?   Worried about losing your gains?   Let me help.   Disclaimer:It is your responsibility to prioritise the health of yourself and those close to you. Try to stay healthy, maintain your mental, and physical well-being, and reduce the risk of spreading this disease through social distancing, proper hygiene …

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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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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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