Tag: IFBB

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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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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Fat Loss Hypertrophy

7 ways to train like a pro bodybuilder

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. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. 1 Engage your mind Focusing on the muscle is everything and there is data to support the mind-muscle connection that Ben preaches constantly. Does this mean you have to move the weight super slow? Absolutely not. However, using MIV (maximal intended velocity) whilst focusing on the…

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Fat Loss Hypertrophy Strength

Steve Cook: why it’s not about the six-pack

Steve Cook, the world’s number fitness model, explains why he wants a performance, as well as an aesthetic, outcome from his training Steve Cook is an IFBB Pro athlete and the founder of Swoldier Nation. He lives in Boise, Idaho. ‘For so long it was about the physical but recently I’ve wanted to be more functional. What set that off was being inspired by the rugby player Sonny Bill Williams. He’s a sportsman with a world class physique.’

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Hypertrophy

Is how you train making you unhappy?

There is no ultimate destination when trying to build a better body, so learning to enjoy the journey means you’ve already won, says Steve Cook Steve Cook is an IFBB Pro men’s physique competitor, international fitness model and founder of Swoldier Nation. He is based in Boise, Idaho. Losing at the 2013 Olympia physique contest was a good thing for me. A lot of people were surprised but it made me ask myself some questions. I don’t do what I do to place at a show. I do what I do for me, because it makes me feel good. It took…

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Fat Loss Hypertrophy

How I changed the bodybuilding game

Dorian Yates is a six-time IFBB Mr Olympia, winning in consecutive years between 1992 and 1997. He has the fourth-highest number of wins of all time, behind only Ronnie Coleman, Lee Haney and Arnold Schwarzenegger. He is based in Marbella, Spain. What first attracted you to the sport of bodybuilding? People perceive bodybuilding as achieving the peak of physical perfection, but there is so much more to it than that, and it’s much more than skin deep. It’s just as much a mental sport, if not more so, than a physical sport. I did a lot of mental rehearsing and…

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Hypertrophy

Are you underperforming every rep?

If you want to get bigger you need to learn to contract muscles properly, say IFBB Pro Ben Pakulski and top IFBB coach Kasem Hanson 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. Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa.

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Hypertrophy

Rich Gaspari: follow the crowd and you’ll fail

‘To stand out from the crowd you need to do something that no-one else has done before, and that’s how I become a champion’, 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. It’s satisfying to see what you’ve done has changed the sport of bodybuilding. It’s pretty cool to see shifts in the sport. I knew I had to look different to the other guys to win shows and I was the first competitor to get striated glutes. I could get my body…

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Fat Loss Hypertrophy

Flex Lewis: Switch off or burn out

If you’re constantly thinking about training then you could be holding yourself back, says Flex Lewis Lewis James ‘Flex’ Lewis is a Welsh bodybuilder and five-time Mr Olympia 212. He lives in Parkland, Florida. Iron Insights 1 The hardest game I did my own prep for my first show – just to get a free gym membership – and I had no intention of ever stepping on stage again. I had excelled in a lot of sports, such as athletics and rugby, but bodybuilding was the hardest sport I’d ever done in my life. 2 You’re never happy I was the…

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Hypertrophy

Use an uneven split to get perfect symmetry

If you want to sculpt a balanced physique then you need to adjust your training schedule according to how you look and feel, says Anton Antipov Anton Antipov is an IFBB professional physique  athlete. He is based in Brooklyn, New York. Iron Insights 1 Prioritise weaknesses Your body doesn’t know what day it is so there’s no law that says you have to train chest on a Monday. I like to put my weaker muscles groups first in the training week and train them more frequently. I tend to sometimes skip my more powerful muscle groups. 2 Flexible frequency My shoulders…

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