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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...
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...
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...
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?
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...
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.
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...
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...
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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