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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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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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[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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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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ChristMASS – How To Build Muscle Sitting on the Sofa

Christmas, The Most Wonderful Time of The Year? Does December strike fear into your heart? Scared that you’ll wake up in January fat and skinny after eating too many mince pies?   It’s common knowledge that the holiday season presents a few obstacles to your physique goals. Your boss is on your case to hit …

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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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The Daily Grind – 4th Edition – Controlled Overreaching Via High Frequency Training

So it is time to push the envelope a little and aim for some controlled overreaching for the next 2 weeks before taking a deload. For this phase I am stepping my training up to 5 days a week and training the whole body each day. I have set this up as follows: Mon – …

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