Tag: physique

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 Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

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Fat Loss Hypertrophy

Is social media your main motivation?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. How’s your training going? Making good progress? Are you consistently sticking to your tough diet? And are you happy with your physique and typically in a good and positive frame of mind about life? Then great. I am genuinely delighted for you and wish you all the best in your efforts to keep progressing. But if you are training hard and eating well, but aren’t happy, or feeling pressure to be ‘on it’ 365 days a…

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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

Is NEAT the final piece of the perfect physique puzzle?

Stephen Box is the founder of Team Box, a competition prep coach and physique consultant, and the Winner of Mr Great Britain and UKBFF Model division As a physique competitor, details count. If you’re serious about competition, you’re likely to be tracking your macros, calories and workouts somewhat religiously, and adjusting them for the best possible results. It’s not easy, and it takes time. But there’s one factor you might be neglecting when it comes down to the details of prep, and neglecting it can ruin all your hard work. Fix it, and you’ll progress faster. I’m talking, of course,…

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Fat Loss Hypertrophy

Are you ready to build your best-ever body?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When I was approached late last year by a book publisher wanting the definitive guide to a successful body transformation, I needed a guinea pig to put through my 12-week training and diet programme. Not just to appear on the book’s cover, but more importantly, to prove that some of my newest ideas for creating the best physique possible in the shortest conceivable time frame can really work in the context of a generally attainable four…

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Fat Loss Hypertrophy

Think like an artist to build your best-ever body

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Picture a potter at his wheel, sitting in front of a lump of clay. To shape and sculpt it into a thing of beauty, he must understand the science behind his craft, and have the experience of putting that knowledge into practice as efficiently and effectively as possible. Yet he must still constantly make small yet significant touches to the clay to mould it and keep it advancing towards the finished product he ultimately set out…

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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

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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