Tag: bodybuilding

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.

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

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.
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.
Nutrition

The smart way to maximise protein synthesis

Not all proteins are created equal so eating the right types at the right times is the best way to improve muscle protein synthesis, 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. I went into my PhD hoping to find data so I could increase the amount of protein I ate per day. Instead the opposite happened. I went from a target of 1.5g of protein per pound of bodyweight to 1g, because there was no evidence that taking more…

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 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…

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

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…

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

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…

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 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…

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

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…

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