Tag: fatigue

Hypertrophy

Manipulating moves for muscle mass

When fatigue sets in form suffers so making slight tweaks to your lifts keeps tension on your muscles to promote greater growth, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. Iron Insights Form and fatigue In an ideal world you would perform every rep with perfect form but this becomes increasingly difficult as your muscles become fatigued. At that point you need to get your head down and get the reps done or by making the move slightly…

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Recovery Supps

The best supps for better sleep

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. We spend a third of our lives asleep, and with our general health and mental and physical performance so closely correlated to the amount and quality of the sleep we get, it’s surprising more people don’t consider supplementation. The reason why we need to sleep is still not understood, but we do know that it has a plethora of beneficial effects and, without it, your ability to function diminishes rapidly. We also know that one night or two nights of impaired sleep isn’t the end of…

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Nutrition Recovery

Strike a balance between stress and recovery

Phil Learney is a performance coach specialising in strength, conditioning and nutrition, and is the author of the N1 Nutritional Programming. He is based in London. Your body, in many respects, is quite simple. If you counteract stress and bouts of physical exertion with adequate recovery and restoration then your health, mentality and physique will improve. The more stress your place on your body then the greater an emphasis you must place on recovery and restoration. Removing as many stressors as possible is tantamount to success, particularly in elite athleticism, which is an area where recovery techniques are most warmly…

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Supps

4 supps for laser focus

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. As a subscriber to IronLife, you are most likely to already have good levels of focus and motivation. That’s why you make sure you get to the gym when you need to and work out effectively whilst you’re there. And how you are able to prep your meals in advance so that you’re never tempted to go for convenience food when on the move. But almost…

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Supps

The BCAA breakdown

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Leucine, isoleucine and valine are three essential amino acids collectively known as branched-chain amino acids or BCAAs. BCAAs cannot be synthesised by your body, so they must therefore be consumed from the diet. It is estimated that the three branched chain amino acids make up approximately 33% of all the amino acids in the body. A great proportion of these three amino acids found in skeletal muscle, where they act as both structural elements and play regulatory roles in muscle protein synthesis,…

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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 Recovery

Control your cortisol levels

Cortisol is commonly associated with being bad for your body – you probably know it better by its alter-ego ‘the stress hormone’ – mainly because it’s released when you’re stressed – and for its catabolic influence on muscle tissue. However, just like every hormone it has positive and negative influences on your body. It’s only when an imbalance occurs that the downsides begin to overshadow the benefits. Without cortisol it’s unlikely you’d be here to read this article, nor me to write it. Cortisol is responsible for the stimulation of your sympathetic nervous system (SNS), which drives the fight-or-flight response…

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Nutrition Recovery

Fix your gut to build a better body

Rob Corney is head researcher at biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. You are what you eat. It’s an old saying, but it’s never been more relevant thanks to our growing understanding of how the health of your digestive system impacts so many facets of your life, ranging from a very fundamental sense of health and well-being right up to maximising training performance and positive body-composition changes. If you’re someone who wants to get bigger or stronger or leaner then food for you is far more than something you eat for pleasure. You…

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