Tag: contest prep

Hypertrophy

How to add muscle and stay shredded

Adding size without increasing body-fat levels can be done, but requires a total overhaul of the way your train, eat and recover, says Ryan Terry Ryan Terry is an IFBB pro men’s physique model, Arnold Classic European men’s physique champion 2013 and a USN sponsored athlete. He is based in Doncaster, South Yorkshire. When I first started training all I really cared about was my abs. I did a lot of cardio, swimming and gymnastics and worked my abs daily. There were very defined but had no real depth or thickness. And I thought carbs were the devil and spent most…

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Recovery

The obvious signs you’re over-training

Andy Franklyn-Miller is a leading sports medicine physician, having worked with sports teams and federations in the UK, Australia, New Zealand and the US. He is based in Melbourne, Australia. There are many terms used such to describe fatigue or a poor response to training. ‘Over training’ is probably the most common, but ‘under recovery’ or even ‘unexplained underperformance syndrome’ are also used to explain the same problem: an athlete performing at a level lower than their training expectation would suggest. The key mental and physical performance symptoms are tiredness, muscular strength and size plateaus or decreases, poor quality sleep, irritability,…

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Fat Loss Hypertrophy

Why small steps lead to big gains

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. Milo of Croton was born in southern Italy in the sixth century BC, but found fame in Ancient Greece and across the known world for his incredible feats of strength. What was the secret to Milo’s phenomenal muscular size and strength? As a child he found a newborn calf, picked it up and carried it. The next day he did it again. Then the day after. And then every single day thereafter until the calf become…

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Hypertrophy

Make small changes for bigger gains

The more advanced you are the more important it becomes to constantly monitor your performance in the gym, and your rate of recovery, to make the right manipulations to keep you on the road to success, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Adjust as you advance When you’re new to training, simply working out and eating a relatively clean diet will allow you to make good and consistent gains, but the more advanced you are the more important…

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Hypertrophy

See the big picture to build more muscle

Adopting an holistic approach to building the biggest and leanest body possible will get the physique you want faster, says Ben Pakulski Iron Insights Optimize everything Having an holistic approach to bodybuilding makes perferct sense to me because if any part of your life – be it training, nutrition, sleep, recovery or mind – are not optimal and out of the whack, this will have negatively impact all the others. Become a machine Every successful professional athlete is meticulous in the planning and execution of all these different factors to optimize performance. They are machines. And to be a successful…

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Fat Loss Hypertrophy

Shaun Stafford: the diet that made me a WBFF champion

Stepping on stage with a physique to win a world title requires a focused but flexible approach to training, nutrition and recovery, says Shaun Stafford Shaun Stafford is a two-time WBFF Pro Fitness model world champion and performance director at City Athletic. He is based in London.  My prep starts about 12 weeks before a show. That’s how long I’ve found I need to really dial it in. The first thing I do is get the date in the diary then work back from there. Having done several shows you quickly learn what works best for your body. For the…

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Nutrition Recovery

The true cost of metabolic damage

Avoid post-diet fat gain by gradually increasing the calories you consume to stoke your metabolism to higher levels, 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 don’t like the term metabolic damage because it suggests irreparable harm has been caused, but this isn’t the case at all. When you reduce the number of calories you eat, such as when you go on a diet, your metabolic rate slows down. This is nothing new. It’s an evolutionary survival response. The…

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Nutrition

Shaun Stafford: How I dial in my diet for the stage

Arriving on stage lean, healthy and happy requires a disciplined but flexible nutritional plan, says Shaun Stafford Shaun Stafford is a two-time and current WBFF Pro Fitness model world champion and performance director at City Athletic. He is based in London.  When preparing for a show, I establish a nutritional baseline before I do anything else. I know my body and how it responds to different calorie intakes, so once I have that baseline, I know how much I can flex either up or down to keep my body on the path to where I need it to be. I’ve…

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