Tag: reps

Strength

Squat heavier with ease

Brandon Lilly is an elite powerlifter and strength coach, having competed in bodybuilding, strongman and powerlifting, in which he has a 2,237lb personal best. He is the author of The Cube Method and 365Strong. He is based in Richmond, Kentucky Hold the bar right If you’re not gripping the bar correctly you will never lift the weight you are capable off. Move your hand position in and tuck your elbows under your shoulder blades. Then squeeze the bar as hard as you can. When you rotate your elbows under the bar it will erect the spine – keeping your head…

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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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Strength

Build the strength success habit

Brooks Kubik is a strength coach and author of several influential training guides including Dinosaur Training: Lost Secrets of Strength and Development and The Lost Art of Dumbbell Training. He is a five-time US national bench press champion and has set more than a dozen American, National and World bench press records. He lives in Louisville, Kentucky. If you do something – even if it is hard – if you just do it, you get better at it. And as you continue to do it, and work hard at it, you get better and better. If you learn that as…

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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

Which muscles are fast-twitch and which are slow?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. Most people associate slow-twitch muscle fibres (or type I) with marathon runners and Tour de France cyclists and fast-twitch muscle fibres (or type II) with Olympic sprinters and weightlifters. But like most aspects of the human body, things are never that black or white, and muscle fibre type actually varies a lot more between muscles than between individuals training for different sports. A long-accepted and widely-believed training theory is that focusing on developing the type II muscle fibres,…

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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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Hypertrophy

The muscle fibre growth formula

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. If you know which upper-body muscles are predominately made up of either fast-twitch or slow-twitch muscles fibres you are better able to train your chest, shoulders, arms and lats to elicit maximum gains. First, here’s a brief recap on fibre types. Muscles with large proportions of type I (or slow twitch) fibres are highly resistant to fatigue and respond best to sets of higher repetitions. Muscles with a large proportion of type II (or fast twitch) fibres fatigue…

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Strength

Use your bodyweight to add serious strength

Brooks Kubik is a strength coach and author of several influential training guides including Dinosaur Training: Lost Secrets of Strength and Development and The Lost Art of Dumbbell Training. He is a five-time US national bench press champion and has set more than a dozen American, National and World bench press records. He lives in Louisville, Kentucky. Most people approach bodyweight training as very easy exercises for high reps. You do 100 squats or 1,000s of reps of something else. And that’s your workout. My approach is different. It’s about low reps of the most difficult exercise you can do.…

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Hypertrophy

Why exercise order matters for muscle

The greater your desire to increase muscular size the more important it is to order your exercises effectively every time you train, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Start short If you start a session with moves that work a muscle in a shortened position – where it is weakest – you can get greater power output because you are still fresh. Do it last and you won’t get the same impact. Finish  strong The final moves of…

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Strength

How to grind out reps

Lifting for reps is a very different physical and mental challenge compared to hitting a one-rep max which is why preparation and focus is essential to success, says Brian Shaw Brian Shaw is a professional strongman competitor and two-time World Strongest Man winner. He is based in Fort Lupton, Colorado. Iron Insights Work on weaknesses Being a strongman isn’t just about lifting the heaviest weight once because some events require you lift a still heavy weight for as many reps as possible in a given time frame. I analyse where I am weak then address this whilst building endurance. Strength…

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