Author: Daniel Roberts

There’s a reason why the book Eat Less and Exercise More never made it to the top of the bestseller lists, yet “Lift Progressively Heavier Weights and Eat Consistently” is the mantra of every successful lifter. People do not like the simple reality about what it takes to improve their bodies. The depressing truth is that the majority of gym goers and Internet posters have just not achieved the overnight growth they expected. They agonize over the most intricate details of time under tension, insulin regulation, muscle protein synthesis, carbohydrate source, protein source, nutrient timing, testosterone and growth hormone spikes, cortisol manipulation,...

So you've read the Hypertrophy Cluster Training - Key Principles to Growth and you've have gotten this far. You understand what makes muscle grow and what makes a program successful. Here is HCT-12 Training Program. We will start at the beginning and leave no detail unexplained. WARM-UPS They can be boring. Mobility drills, treadmill or bike — anything that prolongs the time between walking through the door and the exercises that’ll actually make you bigger can be irritating. That said, you would be an idiot not to get prepared for the session ahead and doubly so if you didn’t ensure good long-term...

You should have by now read the Hypertrophy Cluster Training - Key Principles to Growth and the full details of the HCT-12 Training Program and you're therefore ready for the nutritional program. The aim of any diet is to provide the necessary calories and macronutrients to support your goals. Determining the amounts is the tricky bit and it is highly individualized. I wrote two articles (Nutrient Timing - When Science and Marketing Collide & To Bulk or to Cut, That is the Question - or is it?) which better explain the methods outlined below and the science behind them for anyone interested in digging...

We've tried to make Hypertrophy Cluster Training as straight forward and as easy to understand as possible. However there are bound to be a few questions that crop up, so we have put together answers to some of the questions we anticipate will be asked. Many of these questions came from our test group who were introduced to Hypertrophy Cluster Training 10 weeks before public release so they should be a good indiciation of the types of questions that will be asked. We'll continue to update this FAQ as we receive new questions. Download the HCT-12 Bodybuilding Program (3.29MB) What does HCT-12 stand for? Q. Why...

If you spend any time on the Wannabebig Forums, you’ll run into that perennial plea for help - ‘Should I bulk or cut?’ Chances are that when someone throws himself at the mercy of other members, they do not have a frame of reference from which to make an objective call. Thus, the replies are rarely encouraging and supportive! Let’s put that question another way -- Should the diet of a 190 lb man at 10% body fat trying to hit 200 lbs at 10% body fat differ from the same man attempting to get down to the same place from...

Whether you’re a bodybuilder, powerlifter, strongman or general strength athlete, there’s an established wisdom about eating and training which never fails – you need a high protein (roughly 1-2g/lb of lean bodyweight), nutrient-dense diet that meets the calorific needs of progressive overload training.  The best training methodologies and diets weren’t created in a lab; they are intuitive and proven time and again by experience. Sandow did it, Reg Park did it, Arnold did it, and every successful athlete before or since has done it. Some spread their meals, some ate three meals a day, some ate very little until after training and...