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Tom Arms Folded

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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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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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UPDATED! Exercise Selection for Long Limbed Lifters – Respect Your Structure and Pick YOUR Big 3

UPDATED! Exercise selection is a key element in getting the most from your training.   First you must train in a manner specific to your goals. Then you must make sure it gets harder over time. That means you adhering to the principles of progressive overload. After that you can begin to fine tune things. …

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[Revised Edition] Increasing Volume by Manipulating Frequency – An 11 Week Practical Example

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 …

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Painful Advice Every Lifter Needs to Hear Don’t Get Mad, Just Get Better

Here is my contribution to one of T-Nation’s compilation articles… Sometimes you have to look worse to look better. What I mean by this is that you look your best when you’re lean. After that first successful diet every lifter feels like a god. They’re itching for any excuse to take their shirt off and …

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Book Review: Science and Practice of Strength Training (second edition)

by Vladimir M. Zatsiorsky & William J. Kraemer   This book is phenomenal!   The authors have trained over 1,000 elite athletes between them. These include Olympic, world, continental, and national champions and record holders. They know what they are talking about!   It was first recommended to me on a course run by Charles …

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

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 …

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Do You Know What You Think You Know and Do You Apply It?

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 …

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