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.

Nutrition

Strength

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.

Strength

Get Spartan Strength

Spartan Strength, the new book from elite coach and strongman champion Jack Lovett, will help you to build serious strength for life. Here…

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…

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

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

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…

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

Nutrition

Supps

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…

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

The supps that boost testosterone

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. There are many supplements on the market claiming to enhance testosterone but many of them are herbal supplements that may well improve libido and boost confidence and do absolutely nothing for testosterone levels. These libido enhancers include herbs such as tribulus terrestris, maca, and fenugreek, all which have very noticeable effects on sex drive, yet have no effect on testosterone levels. Other herbs, such as eurycoma…

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

How safe are your supps?

In January 2015 January Welsh sprinters Gareth Warburton and Rhys Williams were suspended from competition for six and four months respectively by UK Anti-Doping (UKAD) after testing positive for banned substances following an out of competition test in June 2014. Both athletes’ defence was that they had inadvertently taken the substances, banned by the World Anti-Doping Agency (WADA), through the consumption of contaminated sports nutrition products.

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

4 top supps for stronger bones

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. The human body contains 206 bones and they serve far more purpose than simply allowing you to move and protecting your organs. They also make red and blood white cells and store minerals, so healthy bones are essential for optimal health. Here’s four supplements that can help improve bone density and strength. 1 Calcium This element is one of the major mineral components of bone. 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.

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.…

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.
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…

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

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Receive our free newsletters to #TrainSmarter!
 


By submitting this form, you are granting: IronLife Media Ltd, Flat 7, London, E1 6NR, permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy (http://constantcontact.com/legal/privacy-statement) for details.) Emails are serviced by Constant Contact.