Tag: reverse

Hypertrophy

5 moves to build forearms like Popeye

Dan Yeomans is a personal trainer, a two-time Welsh Physique Champion and an Optimum Nutrition athlete. He also has incredibly impressive forearm development. He is based in Cardiff, South Wales. If you have any kind of training experience, the chances are that you’ve managed to build a decent set of biceps. But if you want really impressive-looking arms, you need some smart moves that will fully develop your forearms. Physique competitior Dan Yeoman’s picks his top-five exercises for building Popeye-style arms. 1 Standing offset dumbbell or cable forearm supination This is my go-to forearm warm-up exercise. There are a few…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition

How to reintroduce carbs coming off a ketogenic diet

Reintroducing carbs at the end of a ketogenic diet requires a structured and gradual approach to avoid adding body fat, say Jacob Wilson and Ryan Lowery Iron Insights Carb control Following a keto diet means you are no longer carb-adapted, so you can’t suddenly expect to be able to return eating them at your former level and not see any negative impact. Start slowly Our study shows that adding carbs back in at 1g per kilo of bodyweight doesn’t result in fat storage, and allows you to then increase intake each week while maintaining your physique. Avoid overspill We also…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.