Tag: pump

Hypertrophy

Get big arms without going heavy

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Over the years I’ve lost count of the folks I’ve seen walk into a gym, pick up a way-too heavy dumbbell, and start curling. When you are young and new to the iron game you can get away with using momentum to swing heavy weights up and down. I should know. I used to be one of those guys who would barbell ‘curl’ 190lb-plus. But all that happened was my arms stayed at 18” and…

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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

Should you try blood flow restricted training?

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 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

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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Hypertrophy Strength

Why the first move matters so much

Starting a session with a lift that activates the muscle and gets blood flowing will prevent injury and allow you to lift heavier, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights First comes first The first exercise you do in a session is hugely important because you want to do a move that activates the muscles, gets the blood flowing and establishes the mind-muscle connection, and is easy on the joints and connective tissue. Reduce injury risk The…

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Hypertrophy

Ben Pakulski’s quads workout

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. How it works There are two workouts, workout A and workout B, and you simply alternate them every five days. They work together by directly overloading different parts of the muscles in each session, so you always have enough time to recover while sufficiently hitting the muscles hard enough to ensure maximum hypertrophy. Before you rush straight to the gym to put the first workout into action, there’s a few things you need to…

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Hypertrophy Supps

Supplement smarter for a bigger pump

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. If you lift weights, you’ve likely experienced the phenomenon known as ‘the pump’. When working against a significant resistance for repetitions, blood flow locally increases to working muscles, increasing size almost instantly. While getting your swole on can be great for the mirror, it is not just cosmetic: increasing blood flow to hard-working muscles also delivers nutrients to fuel muscle contraction. Greater blood flow to working…

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