Tag: volume

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

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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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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Hypertrophy Nutrition

Smash through a growth plateau

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Let’s get one thing straight. We have all hit a plateau when trying to add lean muscle mass. No matter how good your training programme is, how intense you train, how well you eat, how much rest you get, how many drugs you take, you will eventually reach the point when the gains stop coming. Why? I have a theory but have no scientific data to back this up, so before any keyboard warriors get their…

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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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Hypertrophy

Are low testosterone levels holding you back?

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. Men today have lower testosterone levels than at any point in human history. Can I provide…

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Hypertrophy

Follow the muscle mass formula

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Training volume, intensity and frequency are the three big picture elements of maximising muscle mass. When I say volume, what do I mean? It’s basically total reps times total sets times weight lifted. In other words, is the total amount of work you do in a session. Volume, out of all the individual training variables you can control, is the one most intrinsically linked to muscle mass growth. That’s worth reemphasising: total volume is the big one…

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Fat Loss Strength

Finding the perfect taper for powerlifting and bodybuilding

If you want to hit your peak at the right time you need to take a strategic approach to your taper, says world champion powerlifter Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. ‘The data suggests that you should maintain your intensity but cut your volume by half. For powerlifting, I don’t think it makes sense to do your maximum effort a week out from a meet. But I’d still lift up to about 80% of my one rep max in…

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Hypertrophy Strength

Turn up the volume to add lean size

Lee Boyce is a strength coach and internationally published fitness writer who works with clients and athletes for muscle development, sport performance, and conditioning. He is based in Toronto, Ontario. The common problem in training for size is the undying need to stick to a programme. It’s not something I particularly advocate, as breaking free from the reigns to train intuitively will always take first place in my mind over doing a programme that only marginally improves your performance or physique. One standard ‘rule’ with intermediate programme design comes in the idea of working to a certain percentage of your…

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Hypertrophy

The secret to huge quads

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. I wasn’t blessed with big legs when I was younger – and I’m still working on them now. I was that guy who always trained in tracksuit bottoms because I was too embarrassed to get them out. I was also that guy who trained legs once a week yet complained they weren’t growing. But I learnt, through a process of trial and error, an effective way to develop well-defined quads. If you really want to see growth to your…

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