Category: Recovery

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 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…

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Recovery Strength

Master better movement patterns

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Have you ever seen a toddler pick a toy up from the floor? They squat down with flawless form. They move like we are supposed to move. It’s biomechanically perfect. But modern life eventually takes its toll and makes adults move in the laziest way possible. Most people spend too much time sitting down, have terrible slumped posture, and when they do have to pick something off the ground it’s all bent back and rounded shoulders. As no stranger to the gym, you’re…

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Recovery

Is stress stunting your muscle growth?

The flight-or-fight hormone allows us thrive and survive, but the daily stresses of modern life affects our ability to manage adrenaline effectively. All is not lost, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  We need adrenaline to thrive and survive. That’s why it’s often known as the flight-or-fight hormone because it spurs us into action when we are faced with an external threat. But in today’s world we are producing adrenaline all day long because of constant internal stress, typically work pressure, financial uncertainty or troublesome professional…

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Fat Loss Recovery Strength

Why most people misuse sleds

When used properly, pushing a prowler can do far more than make you feel sick, including improving explosive strength and adding muscle mass, says Jack Lovett Jack Lovett is a strength and conditioning specialist and the owner of Spartan Performance. He a two-time British natural strongman champion and world natural strongman competitor. He is based in Consett, County Durham. Watch videos on YouTube of people using sleds and prowlers and it’s easy to assume that personal trainers simply use them to make their clients sick. It’s very simple to make someone very tired very quickly using these bits of kit, but that’s…

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Recovery Supps

6 supps to ease joint pain

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Joint pain can be a common affliction for serious gym-goers because intensive training over a long time frame can place incredible stress on the tendons that connect your muscles to your bones, and ligaments which connect bone to bone. It is no longer recommended to rest and immobilise injured joints because this inactivity can result in stiffness, decreased range of motion and increased pain. Instead, practice gentle range-of-motion exercises to keep the joint mobile. And try to limit your use of non-steroidal anti-inflammatory drugs (NSAIDs) to…

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Nutrition Recovery

How bad for your body is that post-gym beer?

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. Nothing quite quenches a thirst like a pint of ice-cold beer, especially at the end of a long hard week, or even at the end of a day that’s contain a long, hard and sweaty workout. And because lager contains both energy-replacing carbohydrates and hydration-helping electrolytes many a wishful drinker has been quick to toast a tough session with a couple of cold ones. But just…

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Hypertrophy Recovery Strength

Don’t be scared of over-training

The fear of over-training can prevent you pushing yourself as hard as possible to encourage positive performance and aesthetic adaptations, says Ben Esgro Ben Esgro is the chief operating officer at De Novo Nutrition and an NCSA certified S&C specialist. He is based in Tampa, Florida. Iron Insights Forget the fear So much information out there today is based upon fear that you must do this or must not eat that. When it comes to training you need to push yourself really hard to keep making improvements. Adaptation is a survival instinct and your body needs to feel under threat to…

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Recovery Supps

The best supps for better sleep

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. We spend a third of our lives asleep, and with our general health and mental and physical performance so closely correlated to the amount and quality of the sleep we get, it’s surprising more people don’t consider supplementation. The reason why we need to sleep is still not understood, but we do know that it has a plethora of beneficial effects and, without it, your ability to function diminishes rapidly. We also know that one night or two nights of impaired sleep isn’t the end of…

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Fat Loss Hypertrophy Recovery

Increase your levels of free T

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. If you’re reading this article then you are interested in building more lean muscle mass and reducing the amount of body fat you carry. Training and diet are obviously crucial to your chances of success, but your first consideration should be ensuring your levels of key hormones – specifically androgens and estrogen – are at an optimal level. Androgens are the group of sex hormones often categorised exclusively as ‘male’ hormones because of their impact on male morphologic development. However, androgens are both…

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