Tag: bodybuilder

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…

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Hypertrophy Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

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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

How I changed the bodybuilding game

Dorian Yates is a six-time IFBB Mr Olympia, winning in consecutive years between 1992 and 1997. He has the fourth-highest number of wins of all time, behind only Ronnie Coleman, Lee Haney and Arnold Schwarzenegger. He is based in Marbella, Spain. What first attracted you to the sport of bodybuilding? People perceive bodybuilding as achieving the peak of physical perfection, but there is so much more to it than that, and it’s much more than skin deep. It’s just as much a mental sport, if not more so, than a physical sport. I did a lot of mental rehearsing and…

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Hypertrophy

Simplify your training to add muscle faster

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Often in the pursuit of maximising muscle growth many people are guilty of over-analysing the details of training before they ensure they have the foundation in place. They ask themselves whether they are working out too much or too little; or whether they are resting too long or too short between sets; or whether they are lifting heavy enough to promote hypertrophy or going too heavy. Anyone who is serious about training will fall into this trap…

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Fat Loss Hypertrophy

Think like an artist to build your best-ever body

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. Picture a potter at his wheel, sitting in front of a lump of clay. To shape and sculpt it into a thing of beauty, he must understand the science behind his craft, and have the experience of putting that knowledge into practice as efficiently and effectively as possible. Yet he must still constantly make small yet significant touches to the clay to mould it and keep it advancing towards the finished product he ultimately set out…

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Hypertrophy

How to put a periodisation plan into practice

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. I’ve previously written on IronLife about the vital importance of following a progressive, periodised training plan. If you need a reminder – it’s here – and in that article I defined periodisation as the organisation of training over time, utilising an organised approach to encourage progression while minimising plateaus and avoiding injuries[1]. So what about implementation? There are practically infinite permutations of what this might look like, but let me give you a very simple template. First,…

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Hypertrophy

7 ways to be CEO of your muscle-building mission

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. I have worked out my entire adult life, but it was only about ten years ago that I started on the journey from turning my passion in a profession. Before I launched Ultimate Performance out of a basement gym in the City of London, I had been a lawyer, investment banker and corporate headhunter, eventually starting my own head-hunting company which I sold just after the dot com bubble burst. You’re probably wondering at this point…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Hypertrophy

Follow the muscle mass formula

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Training volume, intensity and frequency are the three big picture elements of maximising muscle mass. When I say volume, what do I mean? It’s basically total reps times total sets times weight lifted. In other words, is the total amount of work you do in a session. Volume, out of all the individual training variables you can control, is the one most intrinsically linked to muscle mass growth. That’s worth reemphasising: total volume is the big one…

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