Category: Hypertrophy

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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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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Hypertrophy

Arm finishers that add size fast

Tom Coleman is a Bulk Powders sponsored athlete. He won his pro card in 2014, came third in his first competition in 2015 and then returned his card in 2016 to focus on coaching and his career while competing at the highest level as an amateur. Mostly, you’ll build big arms by focusing on the basics: focusing on good form when you lift, maximising time under tension and keeping a strong mind-muscle connection when you lift. However, there are times when four sets of curls won’t cut it, or when you want a little something extra to finish your session…

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Hypertrophy Recovery

What does training to failure actually achieve?

Chris Beardsley is the author of The S&C Research Review, which features cutting-edge analysis of the latest strength training, athletic performance, and biomechanics research. Over the last few years, researchers have discovered that it’s possible to achieve meaningful muscle growth when lifting light weights, so long as sets are performed to muscular failure. Meanwhile, a few studies indicate that training to failure may lead to more hypertrophy than avoiding failure. On the face of it, this might seem to simply confirm what bodybuilders have known for decades: that it isn’t always necessary to use the biggest weights in the gym to build muscle.…

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Hypertrophy Strength

Dan John: My Life in Lifts

Dan John is a lifelong lifter who has competed at the elite levels of Olympic lifting, Highland Games and the Weight Pentathlon, and authored some books you really ought to read. Here’s what he’s learned. You probably already know Dan John: if not from his books or his lifting career, then from the movements and programmes he’s invented or brought back into the public eye. A staunch advocate of loaded carries since long before everyone else was doing them, he’s also responsible for the goblet squat, the 10,000 kettlebell swing programme and the idea of Tabata front squats. You don’t…

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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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