Tag: curl

Hypertrophy

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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Hypertrophy

5 moves to build forearms like Popeye

Dan Yeomans is a personal trainer, a two-time Welsh Physique Champion and an Optimum Nutrition athlete. He also has incredibly impressive forearm development. He is based in Cardiff, South Wales. If you have any kind of training experience, the chances are that you’ve managed to build a decent set of biceps. But if you want really impressive-looking arms, you need some smart moves that will fully develop your forearms. Physique competitior Dan Yeoman’s picks his top-five exercises for building Popeye-style arms. 1 Standing offset dumbbell or cable forearm supination This is my go-to forearm warm-up exercise. There are a few…

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Hypertrophy

Join the high-rep revolution

Brad Schoenfeld is an internationally renowned expert on exercise and sports nutrition, and is a best-selling fitness author. He is based in New York. Your current research is examining if high-rep sets increase lean muscle mass. What’s the latest? I’m just finishing a study comparing the hypertrophic effects of 30-rep sets versus 10-reps sets in well-trained subjects. It’s too early to nail my colours to the mast because I am yet to do any statistical analysis, but I can say that it appears that higher-rep sets have a profound effect on hypertrophy, which is something I wasn’t expecting. I went…

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Hypertrophy

Ben Pakulski’s quads workout

Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. How it works There are two workouts, workout A and workout B, and you simply alternate them every five days. They work together by directly overloading different parts of the muscles in each session, so you always have enough time to recover while sufficiently hitting the muscles hard enough to ensure maximum hypertrophy. Before you rush straight to the gym to put the first workout into action, there’s a few things you need to…

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