Category: Hypertrophy

Hypertrophy

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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Hypertrophy Strength

Should you try fat-grip lifting?

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. I first read about the advantages of thick-grip training back in 1982 from US strength coach…

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Hypertrophy

Achieve size and symmetry

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. The age-old question for anyone in the physique game is how to improve lagging body parts. We know that muscles grow when we manipulate training frequency, training intensity, and training volume[1]. So, to be effective in this regard, we need to apply these variables to the body parts we need to bring up to speed. Making muscle grow is all about optimizing volume. If you are currently plateaued with a body part and you are recovering just fine,…

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Fat Loss Hypertrophy

7 ways to train like a pro bodybuilder

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. 1 Engage your mind Focusing on the muscle is everything and there is data to support the mind-muscle connection that Ben preaches constantly. Does this mean you have to move the weight super slow? Absolutely not. However, using MIV (maximal intended velocity) whilst focusing on the…

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Fat Loss Hypertrophy

Is social media your main motivation?

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. How’s your training going? Making good progress? Are you consistently sticking to your tough diet? And are you happy with your physique and typically in a good and positive frame of mind about life? Then great. I am genuinely delighted for you and wish you all the best in your efforts to keep progressing. But if you are training hard and eating well, but aren’t happy, or feeling pressure to be ‘on it’ 365 days a…

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Fat Loss Hypertrophy Strength

Steve Cook: why it’s not about the six-pack

Steve Cook, the world’s number fitness model, explains why he wants a performance, as well as an aesthetic, outcome from his training Steve Cook is an IFBB Pro athlete and the founder of Swoldier Nation. He lives in Boise, Idaho. ‘For so long it was about the physical but recently I’ve wanted to be more functional. What set that off was being inspired by the rugby player Sonny Bill Williams. He’s a sportsman with a world class physique.’

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Fat Loss Hypertrophy Strength

Fusing the art and science of bodybuilding

People argue about whether it’s the art or the science of bodybuilding that will help you build the best physique. In truth, it’s both, says Dr David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  ‘Is it the art or science that comes first? For most of us, we all wanted to look like Arnie and that’s what started it in the first place. So the art fuels the passion to get into training. But you need to understand the science and the physiology. There should…

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Hypertrophy

Is how you train making you unhappy?

There is no ultimate destination when trying to build a better body, so learning to enjoy the journey means you’ve already won, says Steve Cook Steve Cook is an IFBB Pro men’s physique competitor, international fitness model and founder of Swoldier Nation. He is based in Boise, Idaho. Losing at the 2013 Olympia physique contest was a good thing for me. A lot of people were surprised but it made me ask myself some questions. I don’t do what I do to place at a show. I do what I do for me, because it makes me feel good. It took…

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Hypertrophy

Do this between sets to add muscle

Stretching while you rest between sets can drastically increase skeletal muscle mass as well as improving mobility, if you apply it correctly, says Dr Jacob Wilson 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. He is based in Tampa, Florida. A lot of people rarely bother to stretch because they think it’s boring and will only improve mobility, having no effect on muscle size or strength. But that’s not the case. In a study at the University of Tampa we made well-trained…

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Hypertrophy Nutrition

Smash through a growth plateau

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. Let’s get one thing straight. We have all hit a plateau when trying to add lean muscle mass. No matter how good your training programme is, how intense you train, how well you eat, how much rest you get, how many drugs you take, you will eventually reach the point when the gains stop coming. Why? I have a theory but have no scientific data to back this up, so before any keyboard warriors get their…

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