Tag: isolation

Hypertrophy Strength

Can you change the shape of your muscles?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. It used to be the case that educated lifters would scoff at the idea you could change the shape of a muscle by using different exercises or training techniques. Message board threads bear testimony to hundreds of novice lifters who were ridiculed for asking how to isolate their upper chest. After all, everyone knows you can’t isolate part of a muscle, right?

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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

Simplify your training to add muscle faster

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Often in the pursuit of maximising muscle growth many people are guilty of over-analysing the details of training before they ensure they have the foundation in place. They ask themselves whether they are working out too much or too little; or whether they are resting too long or too short between sets; or whether they are lifting heavy enough to promote hypertrophy or going too heavy. Anyone who is serious about training will fall into this trap…

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Hypertrophy

Targeting different parts of a muscle

Structuring the order of the exercises you do every workout means you can target the weakest parts of a muscle when you are fresh and strong, which is a core component behind maximising hypertrophy, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Nation website. He is based in Tampa, Florida. Iron Insights Three ranges During each rep your working muscle goes through three ranges: a shortened range, a mid-range and a lengthened ranged. Muscles are typically weakest at the extreme ends of each range and by changing position you can change with part…

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Hypertrophy

The best way to build bigger delts

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. Cannonball shoulders are one of the key aesthetic considerations that separates a good physique from a great one. But building boulder shoulders isn’t as difficult as it can seem once you start training them in the right way. When it comes to creating a full and round set of deltoids there a few fundamental rules that you should adhere to that many people often overlook. I’m not going to get into an anatomy lesson about shoulder biomechanics and how…

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Hypertrophy Strength

Why the big lifts add the most muscle

If you want to build bigger and stronger muscles then prioritising compound lifts offers the best return on investment, says Ben Esgro Ben Esgro is the chief operating officer at De Novo Nutrition and an NCSA certified S&C specialist. He is based in Tampa, Florida. Iron Insights The big three The big powerlifting moves of bench, squat and deadlift offer the most return on investment for your time and effort, whether you want to get bigger or stronger. Volume is so closely associated with increased size and strength, and in order to get bigger, you have to get stronger. Accessory lifts…

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