Tag: squat

Hypertrophy Strength

The power of periodisation

Periodisation is one of those buzzwords in bodybuilding that carries a lot of weight but results in very little action or true understanding. We all know it’s something good and we should be doing it, but we either don’t understand what it means or how to implement it, or we just convince ourselves we’re already doing it and move on.

This article is meant to help you actually understand what periodisation is, how it’s relevant to bodybuilding, and to give you some practical take homes that you can apply to your training.

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Hypertrophy Video

Why you should ham curl before you squat

Hamstrings are not hard to grow yet even most pros lack size and shape because no one gives this muscle the attention it needs, 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 Curls before squats I first learnt the benefits of doing ham curls before squats one day when all the racks were in use. Now I do curls at the start of every leg session to get a good pump. It makes my hips looser and squatting…

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Recovery Strength

Master better movement patterns

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Have you ever seen a toddler pick a toy up from the floor? They squat down with flawless form. They move like we are supposed to move. It’s biomechanically perfect. But modern life eventually takes its toll and makes adults move in the laziest way possible. Most people spend too much time sitting down, have terrible slumped posture, and when they do have to pick something off the ground it’s all bent back and rounded shoulders. As no stranger to the gym, you’re…

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Hypertrophy

Achieve size and symmetry

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. The age-old question for anyone in the physique game is how to improve lagging body parts. We know that muscles grow when we manipulate training frequency, training intensity, and training volume[1]. So, to be effective in this regard, we need to apply these variables to the body parts we need to bring up to speed. Making muscle grow is all about optimizing volume. If you are currently plateaued with a body part and you are recovering just fine,…

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Strength

Why and how you should test your RPE max

Tom Hamilton was the World Drug Free Powerlifting Federation champion in 2016, with a 665kg total in the 82.5kg weight category. He works out of W10 Performance in London In any strength training programme, it’s natural to want to know where you are from week to week, and it can be tempting to throw down in every single session to better what you’ve done before. But there’s a problem – even if you aren’t doing singles (which typically aren’t the best way to build strength), even doing ‘rep’ maxes can leave you feeling fatigued and contribute to burnout if you’re…

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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

Simplify your training to add muscle faster

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Often in the pursuit of maximising muscle growth many people are guilty of over-analysing the details of training before they ensure they have the foundation in place. They ask themselves whether they are working out too much or too little; or whether they are resting too long or too short between sets; or whether they are lifting heavy enough to promote hypertrophy or going too heavy. Anyone who is serious about training will fall into this trap…

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Strength

How hyped should you get in the gym?

Joel Snape is a decade-long lifter who has competed in strongman, CrossFit and one kayak ultramarathon. He’s trying to shout less when he squats. Just how hyped up do you get before a big lift? For me, the answer to this was traditionally somewhere between Darth-Maul-pacing-around-before-a-fight and full-blown Hulk-out: anything less, it seemed, just wasn’t trying hard enough. Also, it crept up on me: when I first started lifting seriously (at a nice, clean, mirrors-on-all-the-walls chain gym, thanks very much) even grunting didn’t seem like the done thing. But you know how it goes: a little forceful exhale here, a…

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Hypertrophy Strength

20-rep squats: the plan you should try once

Dr Emil Hodzovic is an emergency-room doctor who’s competed in both physique contests and strongman sport. He’s a Reflex sponsored athlete and the author of High-Intensity Functional Training The 20-rep squat plan – you’ll also hear it called ‘breathing squats’ – might be the best programme in the world. I think everyone should do it once. I’d say ‘at least once’, but honestly – once you’ve done it once, you’ll probably never do it again, because it’s such a mental game to get through. A lot of people look at it and go ‘Oh, that’s not much volume’, but the…

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