Tag: deadlift

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.

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Recovery Strength

Master better movement patterns

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Have you ever seen a toddler pick a toy up from the floor? They squat down with flawless form. They move like we are supposed to move. It’s biomechanically perfect. But modern life eventually takes its toll and makes adults move in the laziest way possible. Most people spend too much time sitting down, have terrible slumped posture, and when they do have to pick something off the ground it’s all bent back and rounded shoulders. As no stranger to the gym, you’re…

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Hypertrophy

Achieve size and symmetry

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. The age-old question for anyone in the physique game is how to improve lagging body parts. We know that muscles grow when we manipulate training frequency, training intensity, and training volume[1]. So, to be effective in this regard, we need to apply these variables to the body parts we need to bring up to speed. Making muscle grow is all about optimizing volume. If you are currently plateaued with a body part and you are recovering just fine,…

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Strength

Why and how you should test your RPE max

Tom Hamilton was the World Drug Free Powerlifting Federation champion in 2016, with a 665kg total in the 82.5kg weight category. He works out of W10 Performance in London In any strength training programme, it’s natural to want to know where you are from week to week, and it can be tempting to throw down in every single session to better what you’ve done before. But there’s a problem – even if you aren’t doing singles (which typically aren’t the best way to build strength), even doing ‘rep’ maxes can leave you feeling fatigued and contribute to burnout if you’re…

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Strength

How hyped should you get in the gym?

Joel Snape is a decade-long lifter who has competed in strongman, CrossFit and one kayak ultramarathon. He’s trying to shout less when he squats. Just how hyped up do you get before a big lift? For me, the answer to this was traditionally somewhere between Darth-Maul-pacing-around-before-a-fight and full-blown Hulk-out: anything less, it seemed, just wasn’t trying hard enough. Also, it crept up on me: when I first started lifting seriously (at a nice, clean, mirrors-on-all-the-walls chain gym, thanks very much) even grunting didn’t seem like the done thing. But you know how it goes: a little forceful exhale here, a…

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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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Hypertrophy Strength

Turn up the volume to add lean size

Lee Boyce is a strength coach and internationally published fitness writer who works with clients and athletes for muscle development, sport performance, and conditioning. He is based in Toronto, Ontario. The common problem in training for size is the undying need to stick to a programme. It’s not something I particularly advocate, as breaking free from the reigns to train intuitively will always take first place in my mind over doing a programme that only marginally improves your performance or physique. One standard ‘rule’ with intermediate programme design comes in the idea of working to a certain percentage of your…

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Strength

Louie Simmons: 50 years of lifting

Louie Simmons is the owner of Westside Barbell, arguably the most famous powerlifting gym in the world. He has competed for more than 50 years, achieving elite status in five different weight classes. He is based in Columbus, Ohio. What’s the first thing you do when you start working with a new client? The first thing I do when someone comes to see me at Westside Barbell for the first time is look for their weak spot. They’ve all got one, and if I don’t fix their weakness I’ll never maximise their strength. The most common weaknesses are hamstrings, glutes…

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Hypertrophy Strength

Make bigger gains with deficit training

Lee Boyce is a strength coach and internationally published fitness writer who works with clients and athletes for muscle development, sport performance, and conditioning. He is based in Toronto, Ontario. In experienced lifter knows what he has to do to get success out of a programme: it takes discipline, consistency and patience. At this point in the training game, you’re not going to see results at the same rate you were when you were 17 and setting foot in the gym for the first time. Training for continued gains takes a few shifts in your attention to ensure your muscles…

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