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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.
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Tom's 10 Most Utilised Hypertrophy Protocols
There are so many hypertrophy protocols available at your fingertips. Here are my top 10 hypertrophy protocols to leverage in your workouts.
Heavy-Light-Heavier: The Must-Try Hypertrophy Protocol
The heavy-light-heavier hypertrophy protocol is for any advanced athlete looking to add serious mass to their frame. Find out how it works.
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.
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.
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!
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!
Brachialis Tri-Set (Build Muscular Arms!)
If you want to build muscular arms then you need to train the brachialis. This muscle sits below the biceps and can push the biceps to make a higher peak!
Leg Press Protocol
The leg press is one piece of equipment that can be used to develop bigger, more muscular legs. Use this protocol if bigger legs is your goal!
Advanced Arm Workout for Muscle Mass
This arm workout is designed to build big arms and fast! You'll need a training partner to help you with it though due to the methods used!
1 & Quarter Ladder
The 1 & Quarter ladder is a way of working on a weak point within a lift and extending time under tension at this position.