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Tom Arms Folded

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periodisation

What Is the Best Time of Day to Train for Hypertrophy?

My practical advice on this subject is…train whenever you can, to maintain a consistent, progressive training plan.   Consistency and adherence are fundamental to the success of the training process. Don’t get hung up on details such as, optimal training times until you have established training as a daily habit.   With that general overview …

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Manipulating Intensity, Volume and Frequency for Size

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 …

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Back Off Sets – The Solution To A Linear Problem

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 …

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