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
Is It Bad For You? HIGH VOLUME (German Volume Training Etc.)
Chatting W/PTs: Ginger Fitness Couple - Army, CrossFit, Romance
Power of Mindset W/ Nicky Roger - The Mind Coach
Is It Bad For You? Alcohol (Health, Sports & Performance)
Is It Bad For You? Concurrent Training (Is Cardio Killing Your Gains?)
Rory Brown: Mind, Body & Food ’Just Breathe’
Is It Bad For You? Stretching (Waste of Time?)
Dietitian, Renee McGregor: Sports Performance, Eating Disorders, ’More Fuel You’ & More!
Is It Bad For You? Being Inactive/Sedentary
Chatting W/ PTs: ”Fitness Bartending Chaos” W/ Rebecca Jorgensen
Mental Wellbeing & Mental ill Health
Is It Bad For You? Cooking Oil (Nasty Seed Oils?!)
Worlds Strongest Disabled Woman: Rebecca Slater
Chatting W/ PTs: Elisha Scott - Female Empowerment, Mental Health & CrossFit
Is It Bad For You? ”BAD” Exercises (There’s a lot?!)
Is It Bad For You? Non-Organic Food (Nasty Chemicals?!)
Is It Bad For You? CrossFit
Is It Bad For You? White Bread, Rice & Pasta (Toxic Rice?!)
Chatting W/ PTs: ”Meme Warfare” With Physiotherapist Alexis Léveillé
Chatting W/ PTs: Former Pro Cyclist - Anthony Walsh (Roadman Cycling)
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