Tag: periodisation

Hypertrophy Strength

The power of periodisation

Periodisation is one of those buzzwords in bodybuilding that carries a lot of weight but results in very little action or true understanding. We all know it’s something good and we should be doing it, but we either don’t understand what it means or how to implement it, or we just convince ourselves we’re already doing it and move on.

This article is meant to help you actually understand what periodisation is, how it’s relevant to bodybuilding, and to give you some practical take homes that you can apply to your training.

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Hypertrophy

How to put a periodisation plan into practice

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. I’ve previously written on IronLife about the vital importance of following a progressive, periodised training plan. If you need a reminder – it’s here – and in that article I defined periodisation as the organisation of training over time, utilising an organised approach to encourage progression while minimising plateaus and avoiding injuries[1]. So what about implementation? There are practically infinite permutations of what this might look like, but let me give you a very simple template. First,…

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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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Fat Loss Hypertrophy Strength

Jamie Lewis: My Life in Lifts

Jamie Lewis is a world-class strength athlete who’s competed in strongman and powerlifting at 165lbs and 181lbs, co-founder of the supplement company Chaos and Pain (www.chaosandpain.com) and the author of some of the most controversial lifting articles on the planet. Here’s what he’s learned from a life in lifts.  Jamie Lewis isn’t afraid of sharing his opinions, but he’s also happy to back them up. He started powerlifting in response to critics of his training philosophy, rapidly rose to become #2 ranked in the US, and went on to break the raw world record with a total of 1,705lbs. Oh, and…

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Hypertrophy

Join the high-rep revolution

Brad Schoenfeld is an internationally renowned expert on exercise and sports nutrition, and is a best-selling fitness author. He is based in New York. Your current research is examining if high-rep sets increase lean muscle mass. What’s the latest? I’m just finishing a study comparing the hypertrophic effects of 30-rep sets versus 10-reps sets in well-trained subjects. It’s too early to nail my colours to the mast because I am yet to do any statistical analysis, but I can say that it appears that higher-rep sets have a profound effect on hypertrophy, which is something I wasn’t expecting. I went…

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