Tag: hypertrophy

Hypertrophy

Arm finishers that add size fast

Tom Coleman is a Bulk Powders sponsored athlete. He won his pro card in 2014, came third in his first competition in 2015 and then returned his card in 2016 to focus on coaching and his career while competing at the highest level as an amateur. Mostly, you’ll build big arms by focusing on the basics: focusing on good form when you lift, maximising time under tension and keeping a strong mind-muscle connection when you lift. However, there are times when four sets of curls won’t cut it, or when you want a little something extra to finish your session…

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Fat Loss Hypertrophy

Want to train cardio? Then pick up a bar

Burn fat and improve cardiovascular health while retaining lean muscle mass by swapping steady-state cardio for high-volume, low-weight lifting, 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. One new technique I’ve been trying out with my clients is lifting weights for cardio. My friend Professor Mike Zourdos at Florida Atlantic University has been looking at, instead of doing intervals or low-intensity cardio, actually lifting for cardio by doing more volume with a lower amount of weight. There is some evidence…

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Hypertrophy

It’s time you got tempo right

Ignore the importance of the speed at which you perform each rep and you’ll never place enough tension on the target muscle to stimulate 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. Tempo is a very important aspect of training. In my Mi40 programmes I use a 4010 tempo. That’s a four-second eccentric, a zero-second pause at the bottom of the rep, a one-second, explosive concentric, then another zero-second pause at the top. Not pausing at the…

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Hypertrophy

Do this between sets to add muscle

Stretching while you rest between sets can drastically increase skeletal muscle mass as well as improving mobility, if you apply it correctly, says Dr Jacob Wilson Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. He is based in Tampa, Florida. A lot of people rarely bother to stretch because they think it’s boring and will only improve mobility, having no effect on muscle size or strength. But that’s not the case. In a study at the University of Tampa we made well-trained…

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Hypertrophy Strength

Use chains to untap muscle growth

Accommodating resistance varies the weight you must lift each rep to work your muscles through their full strength curve to maximise hypertrophy, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Originally used by powerlifters to increase the load their muscles must overcome when they are at their strongest, chains and bands are also highly effective when hypertrophy, or maximum muscle mass, is your objective. Why? Because they vary the amount of resistance you must lift throughout each phase of every…

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Hypertrophy

Why ball-building workouts make you a man

Sometimes the gym shouldn’t just test your muscles, it should test your balls, says Ben Pakulski I get a lot of people ask me whether they should the go for a run, or a bike ride or a swim, even though they know it’s maybe not the best idea for their body-composition goal. My answer is always the same. If you enjoy it, do it. For me, I thrive on putting my body through huge amounts of pain and pushing myself to my absolute limit – sometimes it’s a three-hour leg workout – even though I know that it’s not necessarily…

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Hypertrophy

IFBB pro secrets of sculpting wider shoulders

Sculpt stronger shoulders by isolating your lateral and posterior delts, says Hidetada Yamagishi Hidetada Yamagishi is a IFBB pro bodybuilder, and the first Japanese bodybuilder to compete at Mr. Olympia. He is based in California.  Some guys find it easier to build big, wide shoulders. Not me. Mine haven’t come easy and I had to work very hard to get them to the way they are now. I found that a lot of side delts work helped make my shoulders grow, so I do a lot of dumbbell lateral raises. The front delts get trained a lot in almost all pushing…

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Hypertrophy

Rich Gaspari: Why desire beats genetics

‘I beat more genetically-gifted athletes by fully committing both mentally and physically during every workout. You need to do the same to reach your potential,’ says Rich Gaspari Rich Gaspari is a former pro bodybuilder and member of the IFBB Hall of Fame. He is based in Lakewood, New Jersey. I’ve travel the world so I get to see the inside of many gyms and they all have one thing in common: guys working out without enough focus and intensity. Whether it’s checking their cell phones in between sets or spending more of the session talking instead of lifting, failing…

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Hypertrophy Strength

Is your training plan progressive enough?

Brad Schoenfeld is a leading author and researcher on exercise and sports nutrition. He is based in New York. Humans are creatures of habit. We like doing things we know, things that feel familiar, and things with which we are comfortable. That’s why so many men spend their gym time doing those lifts they know and love and, consequently, excel at. It’s not just that they do the same exercises week in, week out. It’s that they do them in the same set and rep ranges – typically three sets of eight to 12 reps – all with the same inter-set…

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Hypertrophy Strength

The drop set that helps you grow faster

Drop sets are great for taking your muscles to fatigue but changing body position to make the move easier, instead of reducing the weight, will keep the intensity high and deliver results faster, 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. If you’re looking for a new workout methodology to increase muscular size and strength, then you should try out multi-angle drop sets. I’ve found them to be an incredibly useful addition to my training arsenal as a new tactic to keep my…

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