Category: Hypertrophy

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?

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
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…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
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…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy

Want to train cardio? Then pick up a bar

Burn fat and improve cardiovascular health while retaining lean muscle mass by swapping steady-state cardio for high-volume, low-weight lifting, 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. One new technique I’ve been trying out with my clients is lifting weights for cardio. My friend Professor Mike Zourdos at Florida Atlantic University has been looking at, instead of doing intervals or low-intensity cardio, actually lifting for cardio by doing more volume with a lower amount of weight. There is some evidence…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy

How to add muscle and stay shredded

Adding size without increasing body-fat levels can be done, but requires a total overhaul of the way your train, eat and recover, says Ryan Terry Ryan Terry is an IFBB pro men’s physique model, Arnold Classic European men’s physique champion 2013 and a USN sponsored athlete. He is based in Doncaster, South Yorkshire. When I first started training all I really cared about was my abs. I did a lot of cardio, swimming and gymnastics and worked my abs daily. There were very defined but had no real depth or thickness. And I thought carbs were the devil and spent most…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy Strength

Do you have the heart to get bigger?

What separates a good lifter from a great lifter? What is in your head and what is in your heart, 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. How do I get through all those horrible and painful sets? It depends what’s going on in my life. It might be anger. A lot of times I think about the second places I got. In my last three pro qualifiers I came second and it frustrates me. I don’t want to…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy

It’s time you got tempo right

Ignore the importance of the speed at which you perform each rep and you’ll never place enough tension on the target muscle to stimulate growth, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. Tempo is a very important aspect of training. In my Mi40 programmes I use a 4010 tempo. That’s a four-second eccentric, a zero-second pause at the bottom of the rep, a one-second, explosive concentric, then another zero-second pause at the top. Not pausing at the…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy

Maintain muscle while stripping fat

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. In the Western world there is a prevailing mentality of wanting things instantly, especially in the field of fitness. We don’t have time to wait for the results of our hard work to be realised. We want to be lean and ripped yesterday, and not have…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy Recovery

My recovery strategy for maximum gains

Training hard does a lot of damage to you body, so the more you push it in the gym, the greater your need to ensure you recover faster, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Nation website. He is based in Tampa, Florida. Iron Insights Damage control You need to fully appreciate the amount of damage you do to your body during a hard training session and then take the time to find the best ways to fix this damage. If not, you will never grow as quickly as you could and…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.