Matt Davis, Financial Consultant, 28 years old

Matt started training with me in January 2014 and saw me consistently 3 times per week until April. Our entire focus was with muscle gain.

He had lifted and followed programmes previously but found it hard to stay consistent. His programmes in the past focused on bodyparts and high reps.

As a change, I incorporated a push/pull/mix with upper and lower a focus on hitting the big compound movements 2x a week. Given Matt’s time constraints this was the best option.

For the first 4 weeks, there was a big focus on volume, we stuck to 4-6 sets of 10-15 reps each, allowing him to build up some initial muscle.

After this we changed to a strength focus, still incorporating the basic structure of push/pull/mix but with a strength focus 5x5. The idea was to increase the weights that Matt was lifting so that when we returned to hi-rep it would spark the hypertrophy that he was after. We stuck to strength training for the next 6 weeks.

For the remaining weeks, we went back to hi-rep. The weights were considerably higher this time around as compared to the first cycle of hi-rep. Promoting greater muscle break-down = more growth.

Matt significantly increased his strength and fat-free mass. Below are his before and after photos.

© Martin Christie Personal Training - 2013-2016

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