ARTICLES
Performance-focused content designed to support athletes and coaches alike. From training tips to coaching insights, our articles offer clear, practical guidance to help you train smarter, recover better, and perform at your best.
Omni Squat Routines | 5 Options
Omni squat routines consist of 9 sets of squats in a workout with different variations to target different fibres and maximise growth and strength.
AR Drops | Hypertrophy Protocol
AR Drops is a Hypertrophy Protocol so it is designed to help add slabs of muscle mass to your frame. Change your training up with AR Drops!
Complete Contraction Method | Advanced Protocol for Hypertrophy
The complete contraction method is an advanced weight training protocol to support building muscle mass. It is short but very effective!
Over Training Protocols for Serious Strength & Mass
Over training protocols such as these will take your strength and muscle mass to new heights. Use them sporadically and reap the benefits!
An in Depth look at Cluster Medley's | Body Composition Protocol
Cluster medley's are a great training protocol for body composition. Whether you want to strip fat or gain muscle it can be applied to both.
How to Improve Chin Up Performance
In this article Tom Hibbert lays out how to improve your chin up performance and also provides free programs with the principles applied.
The Doublé Protocol | How and when to apply
The Double protocol was the brain child of Charles Poliquin's mentor, Pierre Roy. Learn the ways Tom applies this protocol depending on the goal
An in depth look at the 1-6 principle | The best potentiation protocol and how to apply it
This training method is known as a potentiation protocol as it is designed to help you get more out for your body so you can lift more weight for more reps!
10 Triceps Extension Variations | Favourites of a World Record Presser
If you’re going to hit world record press numbers then you need strong triceps. Here are 10 triceps extension variations I love to use.
16 Heavy-Light Protocols for Muscle Mass
These 16 different workout protocols are ideal if you want to add muscle mass! The heavy light protocol is effective and efficient.
An in Depth look at: Pre-Exhausted Eccentrics
This protocol is a humbling experience for even the seasoned professional. Great to increase muscle mass or break through a training plateau.
9 Ways to Break a Plateau
3 ways to break a strength plateau, 3 ways to break a fat loss plateau and 3 ways to break a muscle mass plateau...results guaranteed!
10 Modified Strongman Protocols
Modified strongman training is an alternative way to get a full body, functional workout. It's fun but also rewarding. 10 x free MST protocols and workouts!
8 Week Program for Small Legs
Use this 8 week program if you want to build more muscular legs! Four different protocols rotated weekly and used twice to give you the legs you desire!
Exercise Prescriptions for Triple Drop Sets
Triple drop sets offer a fantastic way of training for strength endurance or muscle mass. Use these protocols to shake up your training!
Quick Tip: Prone Curl Holding Straps
Use the Prone Curl holding straps to help you add mass to your upper arms. Add this in to your repertoire of biceps exercises today!
Quick Tip: Manual Tension for Posterior Chain
Adding manual tension isometrics at the top part of the movement in back extensions is a great way to enhance strength and build muscle mass.
2 Week Muscle Mass Blitz Protocol
Use the two week muscle mass blitz protocol if you are in a hurry to add muscle mass to your frame! It's tough but extremely effective!
Different Drop Set Options
Drop sets are a great training method to use if you want increase your muscle mass. Use these different drop set options to spice up your training!
Sled Conditioning Workout (Lower Body)
This sled conditioning workout offers a different option should you be too sore to train or you want to perform an active recovery session.