Hypertrophy

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Tuomas Anttila

Mar 19, 20234 min read

Training Constraints & Execution

Exercise selection can be a minefield without a set of guiding principles to dictate what we start with and how we progress. The majority...

Tuomas Anttila

Feb 21, 20234 min read

Programming & Intensity Techniques

Back when I first started training, I had no clue what was meant by the term 'intensity technique'. It was only a few years later, that I...

3 Common Reasons Why You're Not Building Muscle

Tuomas Anttila

Jan 13, 20233 min read

3 Common Reasons Why You're Not Building Muscle

1. Not eating enough food This one is painfully simple. If you’re a hard gainer, you know what I’m talking about. Surprising though it...

Tuomas Anttila

Jan 4, 20235 min read

How to Develop Your Stamina

Your gas tank. Your engine. The thing that either gets you in trouble when you're walking up a hill or saves your ass when you're on your 3r

Tuomas Anttila

Oct 20, 20226 min read

Task or Muscular Failure?

The Holy Trinity of getting jacked and tan involves mechanical tension, muscle damage and metabolic stress. In simple terms, this boils...

Tuomas Anttila

Aug 25, 20222 min read

Band-Aids for Bullet Wounds

Focus on what’s actually important, not on what’s sexy. That best sums up what the title of this week’s article is trying to say. 90% of...

Tuomas Anttila

Jul 23, 20222 min read

Cardio for Building Muscle

"Cardio kills your gains." If you grew up lifting during the noughties and up until the last 3 years or so, that statement reared its...

Key Performance Indicators & Training, Part 2

Tuomas Anttila

May 23, 20222 min read

Key Performance Indicators & Training, Part 2

Key Performance Indicators. KPIs. In Part 1 of our 2-part newsletter covering KPIs and training, we looked at assigning KPIs to an...

Key Performance Indicators & Training - Part 1

Tuomas Anttila

May 11, 20223 min read

Key Performance Indicators & Training - Part 1

How can we use Key Performance Indicators to improve our training and programming?

Managing Stress in Training for Peak Performance & Recovery

Tuomas Anttila

Apr 18, 20225 min read

Managing Stress in Training for Peak Performance & Recovery

As humans, we're constantly fluctuating in and out of homeostasis or equilibrium when it comes to the state of our nervous system. On one...

The Diet After the Diet: How to Navigate Post-Diet Nutrition

Tuomas Anttila

Mar 9, 20224 min read

The Diet After the Diet: How to Navigate Post-Diet Nutrition

How to go about managing your nutrition after you've finished dieting to set yourself up for long term success and continue progressing.

Programme Hopping Is the Best Way to Stop Making Progress

Tuomas Anttila

Feb 15, 20223 min read

Programme Hopping Is the Best Way to Stop Making Progress

Okay, now that I have your attention, please devote 3 minutes of your precious time to reading something that will save you weeks and...

Hypertrophy: Standardise before layering on complexity

Tuomas Anttila

Nov 18, 20204 min read

Hypertrophy: Standardise before layering on complexity

I know what you’re thinking. Another trainer spouting the same spiel about getting good at the basics. You’d have a point. But a lot of...

Tuomas Anttila

Oct 21, 20203 min read

Rep Speed & Training Intensity

Rep speed is no secret in the realm of fitness and training. Tempo work has been around for decades, with Poliquin helping bring its...

Progressive overload - is it complicated?

Tuomas Anttila

Sep 27, 20205 min read

Progressive overload - is it complicated?

First off, the title might be misleading. Progressive overload on the one hand is a seemingly simple concept; do more than you did last...

Tuomas Anttila

Jul 1, 20203 min read

Length-Tension Relationship for Bros

Exercise selection involves more considerations than just muscle lengths, but for many, having a grasp of them will already be a...

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