Tag: load

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

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

How often should you lift to failure?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. Lifting to muscular failure when strength training is a tactic used by bodybuilders, pro athletes and the general population for maximising gains in muscular size. But is going all the way to muscular failure really better than leaving a few reps in the tank? Before we go any further, we need to establish exactly what the term ‘muscular failure’ means. Muscular failure is frequently used in research studies but precise definitions of this term are quite rarely discussed. In…

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