Author: ironlife

Hypertrophy Strength

The power of periodisation

Periodisation is one of those buzzwords in bodybuilding that carries a lot of weight but results in very little action or true understanding. We all know it’s something good and we should be doing it, but we either don’t understand what it means or how to implement it, or we just convince ourselves we’re already doing it and move on.

This article is meant to help you actually understand what periodisation is, how it’s relevant to bodybuilding, and to give you some practical take homes that you can apply to your training.

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Nutrition

The smart way to maximise protein synthesis

Not all proteins are created equal so eating the right types at the right times is the best way to improve muscle protein synthesis, says Layne Norton. Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. I went into my PhD hoping to find data so I could increase the amount of protein I ate per day. Instead the opposite happened. I went from a target of 1.5g of protein per pound of bodyweight to 1g, because there was no evidence that taking more…

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Hypertrophy

Get big arms without going heavy

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Over the years I’ve lost count of the folks I’ve seen walk into a gym, pick up a way-too heavy dumbbell, and start curling. When you are young and new to the iron game you can get away with using momentum to swing heavy weights up and down. I should know. I used to be one of those guys who would barbell ‘curl’ 190lb-plus. But all that happened was my arms stayed at 18” and…

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Supps

The herb that boosts testosterone 350%

Low levels of testosterone will negatively impact your performance in the gym, the office and the bedroom, but there are some minerals and herbs that can naturally increase T production, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Optimal testosterone production is essential for men who want to look and perform at their best in every aspect of their lives. If your levels are below-par then some smart supplementation can get them back into a healthy range pretty quickly. Mineral deficiencies can be a leading cause of low…

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Fat Loss Hypertrophy

Are you too fat to add serious muscle?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When you want to add as much muscle mass as possible, in the quickest time frame, the first thing you should do is get lean. Don’t get me wrong, fat people can build muscle but it’s a hell of a lot harder. How lean? Very. I know you want me to give you a number that classifies ‘very lean’ so I’ll say sub-10%, but I don’t like giving a certain body-fat percentage as a benchmark, because…

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Hypertrophy Video

Why you should ham curl before you squat

Hamstrings are not hard to grow yet even most pros lack size and shape because no one gives this muscle the attention it needs, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights Curls before squats I first learnt the benefits of doing ham curls before squats one day when all the racks were in use. Now I do curls at the start of every leg session to get a good pump. It makes my hips looser and squatting…

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Hypertrophy Strength

Can you change the shape of your muscles?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. It used to be the case that educated lifters would scoff at the idea you could change the shape of a muscle by using different exercises or training techniques. Message board threads bear testimony to hundreds of novice lifters who were ridiculed for asking how to isolate their upper chest. After all, everyone knows you can’t isolate part of a muscle, right?

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Fat Loss Hypertrophy

6 lifting lessons you have to learn

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Most 20 year-old men think they know it all. I was no different. Expect I really believed that I knew it all. And I believed I was going to become a world-class bodybuilder. I got my first set of weights when I was 11 and had joined a gym by the time I was 14. I technically needed an adult to sign me in because I was so young, and when most underage kids were sneaking…

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Hypertrophy

The best way to build big arms

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. If you come from the same genetic stock as Ronnie Coleman, you can just do a…

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