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Hypertrophy

Everything you need to know about gaining muscle mass.
man performing Bulgarian squat muscle
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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.




strength
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Strength

strength training

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.

guys handing person dumbbells
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How to Design an Upper Body Session

Your guide to constructing the perfect upper body session.
sam warburton running
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Fitness - How do I get fit for rugby?

Having basic fitness and being fit for rugby are two different things.
man standing in squat rack with barbell
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Strength & Power - How & why for rugby players?

It is without doubt that two players side by side, the same weight, speed, fitness & skill level, will be drastically different players if one possessed superior strength & power.
rest & recovery
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rest & recovery

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.

sam waburton standing

Ice Baths - Friend or Foe?

Do ice baths actually aid recovery?
sam warburton in squat rack

Sleep

The importance sleep has on you, your body and your recovery.
nutrition
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Nutrition

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.

Bowl of vegan based food
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Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.

This article provides guidance and suggestions for those who follow or want to follow a plant-based diet alongside their training. If your plant-based or just looking to try something new, this article will provide useful information and knowledge to help excel your nutritional goals. Continue reading if you’re interested in naturally fuelling your body through the power of plants especially for veganuary!
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Sam’s Diet Plan

Since we have been running our Instagram page, one thing we have learnt is followers really enjoy finding out what we eat. I think there’s a lot more content on social media regarding ‘how to get strong’ or ‘build boulder shoulders’ but none of it will count for much unless you get your diet right.
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Caffeine - A good pre workout?

There are a lot of products out there that many of us have tried to give us that extra edge just before a gym session, or maybe a tough running session that you don’t feel too enthusiastic about!
salmon on a bed of noodles
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Macronutrients – What are they?

I'm sure you have all heard the term 'Macros' but what actually are they?
pork on a plate
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Protein

What is protein? What does it do? How much should you be eating?
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faqs

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.

faq
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knowledge hub

articles by sw7 academy

We provide programming and a community to help athletes develop but we also want to teach you as much as we can along the way.

knowledge hub
three men sat at the table talking with laptop

Nutrition

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.
man stretching his groin and adductors

Rest & 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.
barbell squats

Strength

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.
man throwing heavy ball overhead

Power

Power is one of the most important physical aspects for any rugby player. The ability to produce force in a short space of time will win or lose collisions.
man pressing dumbbells with coach watching

Fat loss

Fat loss is probably the most misled topic in the fitness industry. Here we will lay out the fundamentals for you in black and white.
mad holding medicine ball

Conditioning

Conditioning isn't just getting flogged up and down the pitch running shuttles there's lots more to it. We will talk about the different methods to conditioning.

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