This week he help you build some serious muscle! Sounds exciting right? Well, the actual process of building muscle isn't that exciting but we do our best to give you the information and action steps needed to make this journey as easy and enjoyable as possible. We explore everything from how much and what you should eat to what sets, reps and exercises you should be doing for 'maximal gains'
By the end you'll be equipped with the knowledge to step into the gym new or old and smash some muscle building goals. As mentioned in the podcast, Tom does have a free template so if you want that, scroll down to the contact details and email us or DM him directly.
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Studies Mentioned
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Exercise-Induced Myofibrillar Hypertrophy is a Contributory Cause of Gains in Muscle Strength
Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression
Clarity in Reporting Terminology and Definitions of Set End Points in Resistance Training
Evidence-Based Resistance Training Recommendations for Muscular Hypertrophy
Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis
Farewell For Now | THE FITNESS NEWS
Dodgy Supplements (The Science!)| THE FITNESS NEWS #48
“You Don’t Want It Bad Enough” The Intention-Behaviour Gap in Physical Activity | THE FITNESS NEWS #47
“Slipknot Can Help Your Headache” & Stop Eating Fructose? | THE FITNESS NEWS #46
Let’s Chat, Rest Periods In The Gym! | THE FITNESS NEWS #45
Building Strength & Muscle (NEW Science!) | THE FITNESS NEWS #44
The Best Pre-Workout! | THE FITNESS NEWS #43
Women’s Empowerment Through Physical Activities | THE FITNESS NEWS #42
Here’s What You Want To Know | THE FITNESS NEWS #41
Blue Light Blocking Glasses - NEW Science | THE FITNESS NEWS #40
Get Fit Like Jennifer Aniston With Pvolve! | THE FITNESS NEWS #39
“Fat Burning Zone” The Science! & Best Drink For Hydration | THE FITNESS NEWS #38
Self Compassion & Masculine Narratives In Sports/The Gym | THE FITNESS NEWS #37
Deload Weeks: Do You Need Them? (The Science) & “I am Ken” | THE FITNESS NEWS #36
Swearing In The Gym & Youth Training For Academic Performance | THE FITNESS NEWS #35
Snorting Creatine, How Many Sets For Muscle? & WHO Sweetener Update! | The Fitness News #34
The Enhanced Olympics 2024 (Steroids Allowed!) | THE FITNESS NEWS 33
Exercise Anxiety | THE FITNESS NEWS #32
‘Booty Gains’ & Unilateral/Bilateral Training | THE FITNESS NEWS #31
How Long Can You Take Off The Gym? | THE FITNESS NEWS #30
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