Tag: size

Hypertrophy

Is 4010 the perfect tempo for growth?

If you train for hypertrophy it doesn’t matter how heavy you lift if you can’t maintain tension on the working muscle, which is why sticking to a strict tempo is a priority, says Ben Pakulski Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Nation website. He is based in Tampa, Florida. Iron Insights Maintain tension I’d recommend a 4010 tempo to almost everyone, even advanced athletes, because most people don’t have a good ability to keep and apply tension on the muscles they are working. Sticking to this tempo forces you to think about maintaining tension.…

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Hypertrophy Strength

Why the big lifts add the most muscle

If you want to build bigger and stronger muscles then prioritising compound lifts offers the best return on investment, 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 The big three The big powerlifting moves of bench, squat and deadlift offer the most return on investment for your time and effort, whether you want to get bigger or stronger. Volume is so closely associated with increased size and strength, and in order to get bigger, you have to get stronger. Accessory lifts…

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Fat Loss Hypertrophy

Why you’re the only person that matters

When you’re trying to build the best physique possible, you need to understand your unique response to training stimulus, says Rich Gaspari Rich Gaspari is a former pro bodybuilder and member of the IFBB Hall of Fame. He is based in Lakewood, New Jersey. Iron Insights 1 Work smarter When I started training I tried to follow the elite bodybuilder programmes but it was too much for me and it was at a detriment to my physique. You have to not just work hard but work smart. Learn about your physique and learn how to not overtrain. 2 Be analytical…

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