This is where you will find all the information you will need around gaining muscle mass! If you want to gain size and be bigger and stronger then these articles will help you understand what it takes.
To gain muscle mass you need to progressively overload. This just means lifting more weight or volume over time. This can be just lifting more across the weeks and months of a training block and also going through different rep ranges to ensure that you are progressing.
There are many ways in which you can gain muscle in terms of training styles. You can lift in higher rep ranges from 15-20 and even more in lower body work or you can equally gain size in those lower strength ranges of 4-8. The style of training you choose to do will largely depend on if you play a contact sport or not. If you play rugby for example we want you to be strong and powerful as well as have size so you will likely stay in those lower rep ranges. If you don’t play a sport and simply want to add muscle mass but are not too bothered if you’re gaining maximal strength then the high rep ranges may work well for you. It’s also important to stress that everyone will react differently to different rep ranges and stimulus so sometimes its about finding what works for you.
We will be talking about all areas of hypertrophy in these articles and giving well backed information around how to gain size in the correct or most effective way.
Here you will find a collection of articles all about strength training. How to get stronger, types of training, reps and set as well as training volumes.
How to Design a Strength Training Program for Your Sport
Maximising Your Strength Gains: The Importance of Proper Form and Technique
The Role of Strength Training in Injury Prevention for Athletes
5 Essential Strength Training Exercises for Improved Athletic Performance
How to Design an Upper Body Session
Fitness - How do I get fit for rugby?
Strength & Power - How & why for rugby players?
the importance of recovery
Recovery is a huge part of the game. If you want to train and play for years to come its essential you take note of these articles.
Ice Baths - Friend or Foe?
nutrition is essential for progress
When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.
Sam Warburton’s Easy Protein Overnight Oats Recipe
Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.
Sam’s Diet Plan
Caffeine - A good pre workout?
Macronutrients – What are they?
here are some of most asked questions
We hope these help with any questions that you may have. If these don't answer yours in particular then feel free to reach out on Instagram or via email, we are here to help.
articles by sw7 academy
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