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blood flow restriction article

Blood Flow Restriction Training: Does It Really Work?

Can blood flow restriction really lead to muscle growth?

When it comes to new forms of training I’m probably one of the most skeptical people out there.  And the concept of blood flow restriction training initially got my standard reaction. Because, based on past experience, I’m naturally dubious of a new crazy rep scheme that appears in some fitness magazine. Or a fad diet that an actor is screaming from the Hollywood hills about, because it helped him or her get shredded for their latest movie. To me, it alls falls into the category of waist trainers and Herbalife products.  It all just sounds too good to be true.  And you know what 99% of the time it is.

So with that in mind, when I first heard that there was a method of training involving blood flow restriction, my immediate thought was that this automatically falls into the 99% category.  I had visions of neanderthal bodybuilders getting tips from local drug users about the best way to make those veins pop.

But what if I told you that there’s some truth in in it?  What if I was to tell you that my initial thoughts were completely wrong?

What if I was to tell you that the process of blood flow restriction can actually have a positive effect on muscle growth? And the theory is backed by the scientific research?

You’d be interested right?  Well this blog is going to fill you in on all the details and guide you through what it is and how to use it to further enhance your training.

I’m going to show you why Blood Flow Restriction Training (BFR) is actually in the 1%.

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#THEDAILYGRIND 016: How to Create the Ultimate Back Workout in 5 Steps

Are you looking for the classic V-taper?  A back full ridges and valleys that resemble an elevation map of The Pyrannese mountain range?  If so, then this blog is aimed squarely at YOU!

If you are anything like me when I first hit the gym, you’re excited to hit chest and arms whenever they come around in your training split.  After all, who doesn’t like big guns and big chest muscles?  You pick your best vest from the drawer.  You know the one.  The one that you think makes you looked super pumped when you stand under the right lighting after those first couple of sets.  I’m not ashamed to admit it.  I have THAT vest too.

And what do you see when you wake up every morning?  I don’t mean that bleary eyed version of yourself with the left side of your face creased like a 95 year old grandma.  Staring right back at you are those pecs and guns, so naturally they’re at the forefront of your mind when it comes to training.  You want to look good in the mirror.  Who doesn’t?

As for your back, well that’s just not as ‘sexy’ to train is it?  You never really get to see it unless you’ve got a couple of mirrors at the right angle.  Those back selfies are just too hard to take too.

And what’s more, no girl ever commented on the thickness of you rhomboids did they?  All the attention is back on those t-shirt shredding arms.

In this article I’m going to break down how to construct the ultimate back workout.  There’s just 5 simple steps you need to follow to achieve maximum results.  Follow this plan to the letter and I guarantee you’ll see some significant results in a few weeks time.

This is what we’ll be covering.

  • How to set up your training split to get the most out your back workouts.
  • The importance of exercise choice and why the isolation exercises you’re doing are ineffective.
  • A long list of exercises to choose from to keep your workouts interesting.
  • What rep range you should be working in for maximum effect.  High rep, low weight workouts are not effective for you.
  • How long to rest between sets
  • How to put all the lessons together in one awesome workout.

This is the ‘Red Bull‘ of back workouts…  It’ll give you wings!

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5 Best Chest Exercises Blog Pic

5 Best Chest Exercises & the Ultimate Chest Workout

It’s time to find out the 5 best chest exercises and how to create the ultimate chest workout that’ll give you pecs better than Batman’s armour.

A bigger chest and bigger arms are the first things on the muscle building shopping list for most guys.  In fact, 99% of guys I speak to want seam splitting arms and chest muscles Batman would be proud of. But what are the best chest exercises that will actually make that a reality? And how do you put all the know-how together for the ultimate chest workout?

Because let’s face it, it’s not that easy to figure out what you should be doing in the gym. Without doubt, you know that you should be doing some form of bench pressing. But what about cable crossovers, flyes, push ups, supersets, drop sets, and giant sets? Do all these need to be in your workout for it to be effective?

And then there’s rest periods and rep ranges. How do you know what’s right and what’s wrong?

In this article you’re going to find out the best chest exercises that will help you build mass. And how to construct the ultimate chest workout at the same time. Follow the guidelines in this article and you’ll see great progress in your chest development within weeks.

So let’s cut through the confusion and find out what the best chest exercises are and how to create the ultimate chest workout.

But before we get started I have to warn you…

Following this plan will result in your chest muscles growing significantly. Consequently you’ll need some cash set aside for a new set of clothes.  Because busting through the seams of your favourite work shirt just became a problem.

So if you’re all set, let’s get down to it and start flexing those pecs.

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How Much Cardio To Lose Weight? The Ultimate Guide to Cardio

How much cardio should you be doing to lose weight and achieve your fat loss goals? Is hours and hours on the treadmill even necessary, or is there another way?

Cardio is seen by many to be the best way to lose weight and get in shape. And it’s something that I continually hear time and time again. Because there’s a perception out there that weights are for dude that want to get big and walk around like The Hulk. And cardio is for losing weight and fat loss. But how much cardio do you REALLY need to do to achieve those goals?

In this article, I’m going to guide you through why that popular theory is actually a misconception. And you’ll also discover how much cardio you actually need to incorporate in your training and also what type of cardio has the most benefit.

Read on to find out more. Your fat loss depends on it!

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10 Essential Tips for Being a Gentleman in the Gym

You’re sat at home thumbing through your Facebook timeline, clicking on the latest video of kittens playing the piano, or some teenage idiot blowing his nuts off with a firework when the ‘ding’ of a new email notification hits your smartphone.  

You pause the cat video for a second and take a look at the email that’s just landed.

It’s your new Iron Paradise Fitness, AESTHETICS THROUGH STRENGTH programme in all its glory.

Now the cat video is a thing of the past and you start sifting through the detail of your new training and nutrition plan.  You feel on a high.  Building that physique you’ve longed for is now withn your grasp.  You feel motivated.  Excited.  Raring to hit the gym and start making those gains you don your Gymshark joggers, vest, and hoodie that arrived this morning and start heading for the gym.

But wait!

Before you get ahead of yourself, there’s some key information you need to know prior to taking one step through the front door of the Iron Paradise.  It’s no good having all the gear and no idea!…

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Crossing the Streams: Your definitive guide to rep ranges

Crossing the Streams:  Your definitive guide to rep ranges

I’m sure you remember the film Ghostbusters. As a kid this was one of my favourite films, and probably still is. Everyday guys running around the city catching ghosts with unlicensed nuclear accelerators strapped to their backs, saving the world, and generally doing everything a boy dreams of. What more could you ask for?

One of the immortal lines from the movie made me draw comparisons to some current mainstream fitness methodologies.

Spengler: Don’t cross the streams.
Venkman: Why?
Spengler: It would be bad.
Venkman: I’m fuzzy on the whole good/bad thing. What do you mean, “bad”?
Spengler: Try to imagine all life as you know it stopping instantaneously and every molecule in your body exploding at the speed of light.
Stantz: Total protonic reversal!
Venkman: Right. That’s bad. Okay. All right. Important safety tip. Thanks, Egon.

I know what you’re thinking. What’s the link between Ghostbusters and building muscle? Surely they’re the most unrelated subjects on the face of the Earth?

Bear with me. All will become clear.

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