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Tom Arms Folded

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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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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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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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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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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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The Hypertrophy Frequency Experiment

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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