Tag: recovery

Supps

Is excessive BCAA use harming your health?

Calum Gore is an expert in medical biochemistry and health and the founder of biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. The essential amino acids leucine, isoleucine and valine together make up the branched chain amino acids (BCAAs). In total they comprise 30% of the body’s total muscle protein. The fitness industry, athletes and bodybuilders have long used BCAAs for many of the following perceived benefits: increased protein synthesis; increased muscular hypertrophy; improved exercise recovery; increased muscle endurance; improved glucose disposal; increased energy; and increased gluconeogenesis, which is the metabolic process in which glucose…

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Recovery

Is stress stunting your muscle growth?

The flight-or-fight hormone allows us thrive and survive, but the daily stresses of modern life affects our ability to manage adrenaline effectively. All is not lost, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  We need adrenaline to thrive and survive. That’s why it’s often known as the flight-or-fight hormone because it spurs us into action when we are faced with an external threat. But in today’s world we are producing adrenaline all day long because of constant internal stress, typically work pressure, financial uncertainty or troublesome professional…

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Fat Loss Recovery Strength

Why most people misuse sleds

When used properly, pushing a prowler can do far more than make you feel sick, including improving explosive strength and adding muscle mass, says Jack Lovett Jack Lovett is a strength and conditioning specialist and the owner of Spartan Performance. He a two-time British natural strongman champion and world natural strongman competitor. He is based in Consett, County Durham. Watch videos on YouTube of people using sleds and prowlers and it’s easy to assume that personal trainers simply use them to make their clients sick. It’s very simple to make someone very tired very quickly using these bits of kit, but that’s…

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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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Strength

The most important part of programming

Your perfect training plan must evaluate many factors, not least your current condition, for positive adaptations without injury, 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 A unique starting point The biggest mistake most people make when wanting to start a new programme is simply taking a popular plan or one that has worked for someone else. But no one starts a new programme at the same starting point so you need to assess your current condition first. Consider all the…

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Fat Loss Recovery

Should you try Heart Rate Variability training?

CJ Swaby is a strength and performance coach, athlete, nutritional therapist, educator and writer. He operates out of the Villain Barbell Club How do you know how hard to train on any given day? One option is to stick to the plan: however rough you’re feeling, however badly you slept, just suck it up and get it done. Autoregulation is another: get a sense for how you feel as you’re warming up, then up or downshift the volume and intensity accordingly. Both approaches work, but they’re less than ideal: the first doesn’t give you much room to manoeuvre, and the…

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Fat Loss Hypertrophy Strength

Is ignorance harming you and your clients?

It’s time the fitness industry was more honest and stopped doing things just to look good, says Luke Leaman Luke Leaman is a lecturer, prep coach and co-founder of Muscle Nerds. He has over 20 years of fitness industry experience. He is based in Brisbane, Australia ‘I’m tired of seeing guys put out really bad information that could be harmful. “This guy has low testosterone so we’re going to treat his testosterone”. Okay, knucklehead, get off the testosterone. His cortisol is high and he’s stressed out. Get that addressed and the body will typically take care of itself.’

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Hypertrophy Strength

3 things bodybuilders can learn from strongmen

Tom Wright is a personal trainer who has competed in both physique powerlifting contests and is a sponsored Reflex Nutrition athlete. He lives in London. When it comes to weightlifting two of the main trains of thought are powerlifting and bodybuilding. For aesthetics and building muscle there is no doubt that bodybuilders have found the best ways to do it, but to achieve record breaking strength you look to the powerlifters. Both rely on lifting weights to build muscle and strength with each discipline focussing more on one than the other. So surely there must be crossover between the two…

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Recovery Strength

How does ‘recovery’ actually work?

Chris Beardsley is the author of The S&C Research Review, which features cutting-edge analysis of the latest strength training, athletic performance, and biomechanics research. In every strength training program, there is a period of time between workouts in which we ‘recover’ from the workout. Some workouts don’t cause any detrimental effects that we need to ‘recover’ from – and some, in fact, produce a temporary ‘potentiating’ effect where performance is improved for a short time afterwards. Yet, other workouts (especially those involving high volumes of eccentric contractions in exercises the lifter is unused to), cause a sudden and prolonged reduction in our ability…

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Fat Loss Hypertrophy

7 new training and diet rules

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. 1 The best form of cardio is weight training I think the best form of HIIT cardio is additional weight-training. This is a new theory for me, but I got to a point where I thought ‘why I am trying to be a sprinter when I want to be a better bodybuilder? Besides, everyone hates cardio anyway!’ This was a conclusion I came to after getting involved with Olympic weightlifting. Have you ever seen Dmitry Klokov, or…

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