Tag: bodybuilding

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

Are you ready 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. When I was approached late last year by a book publisher wanting the definitive guide to a successful body transformation, I needed a guinea pig to put through my 12-week training and diet programme. Not just to appear on the book’s cover, but more importantly, to prove that some of my newest ideas for creating the best physique possible in the shortest conceivable time frame can really work in the context of a generally attainable four…

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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 Strength

3 things powerlifters can learn from bodybuilders

Tom Wright is a personal trainer who has competed in both physique powerlifting contests and is a sponsored Reflex Nutrition athlete. He lives in London. When it comes to weightlifting two of the main trains of thought are powerlifting and bodybuilding. For aesthetics and building muscle there is no doubt that bodybuilders have found the best ways to do it, but to achieve record breaking strength you look to the powerlifters. Both rely on lifting weights to build muscle and strength with each discipline focussing more on one than the other. So surely there must be crossover between the two…

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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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Nutrition

The clever way to cut carbs

Carbs are often, and wrongly, demonised in the physique game but use them correctly and they can be the difference-maker in building a bigger and leaner body, 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. Iron Insights No single formula You need protein to build lean mass and you need fats for hormone production, so the role of carbs in your diet is as a calorie filler.  How many you need will be different for everybody and there’s no plug-and-chug…

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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

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 Hypertrophy Recovery

Learn to prioritise or you’ll get mediocrity

If you want to maximise how effectve you are both inside and outside the gym then you need to learn how to flip priorities, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Nation website. He is based in Tampa, Florida. 1 Learn to be lazy Managing priorities is definitely a skill I’ve had to learn. Prior to being a pro bodybuilder I barely slept. My friends would always say to me ‘it’s okay to sit down once in a while’. When I became a competitive bodybuilder I had to learn to be lazy…

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