hypertrophy Archives - Iron Paradise Fitness

Tag Archives for " hypertrophy "

Cheat Reps Iron Paradise Fitness

Can Cheat Reps Help Build More Muscle?

Can You Cheat Your Way To More Muscle? Here's A Review Of The Science Behind Cheat Reps

Cheat reps have been part of bodybuilding for decades.

But are they merely an opportunity for Schwarzenegger-wannabes to puff their chest? Or do they have benefit for the average gym goer trying to get in shape?

In this article you'll discover the science behind cheat reps. More importantly, by the end of the article you'll know whether cheat reps should be avoided like the plague, or a staple of your training programme.

So, if you've ever wondered if perfect form is the only way to build muscle, read on.

Continue reading

Push Pull Ratio Iron Paradise Fitness

Push To Pull Ratio: Is There An Optimal Way To Train?

Your Ratio Of Push To Pull Training Volume Could Influence Your Physique. So Should You Pull Double What You Bench?

Many training programmes recommend specific push to pull ratios. The idea being that most people need to prioritise pulling movements to address imbalances. Be those in their physique and/or in natural levels of strength.

But what does this mean? Should you do 2-3 times as many sets per week of back vs chest? Or should you pull double what you bench press?

In this article you'll discover everything you need to know about the push to pull ratio. Including, how to structure your training programme so that it brings you the best results. Here's what you'll learn:

  • What the research says on push to pull ratios.
  • The factors you need to consider when programming your training.
  • What matters most about any push to pull ratio.

So, if you want to find out more, read on.

Continue reading

How Much Protein Do Women Need Iron Paradise Fitness

How Much Protein Do Women Need To Build Muscle?

How Much Protein Do Women Really Need To Build Muscle? Is There A Protein War Of The Sexes?

Protein is the most important nutritional consideration for building muscle. Typically, ranges of 1.8-2.2g/kg per day are used as broad guidelines. But do differences exist between men and women that should be considered? After all, there is a distinct lack of research in women who lift. So it begs the question, 'How much protein do women really need to build muscle?'

And it's this question that's the subject of this article. If you're a women who's training hard, eating well, with the aim of building as much muscle as possible, then you've come to the right place.

In this article you'll discover what the available research tell us about how much protein women actually need. Because there are studies out there, you just have to look a bit harder to find them. Here's what you'll learn over the next few minutes:

  • The basics of protein balance and its importance in building muscle.
  • What the optimal amount of protein women need post-exercise to maximise the effects of training.
  • How much protein women need per day in order to build muscle.

So, if you want to find out more, read on.

Continue reading

Keto Diet Building Muscle Iron Paradise Fitness

Is The Keto Diet Good For Building Muscle?

If You're Following A Keto Diet With The Aim Of Building Muscle, You Might Want To Rethink Your Strategy

Jamming a stick of butter in your morning coffee seems all the rage these days. But is the low carb, high fat approach compromising your gains in the gym? If you're on a keto diet and strength training in the hope of building muscle, you might want to pause, put down your no-bread bacon sandwich, and read on.

When it comes to the keto diet, there's some evidence that endurance athletes, performing at relative low intensities, may experience some benefits. But for those of us wanting to lift more weight in the gym and build a fuck-ton of muscle, the evidence isn't there.

So is the keto diet and building muscle a complete no-no?

In this article you'll discover why carbs and strength training are a match made in hypertrophy heaven. And why you might want to ditch the keto diet if your primary goal is to build muscle.

Continue reading

Not Gaining Muscle Iron Paradise Fitness Training And Nutrition Articles

Why You're Not Gaining Muscle: A 5 Step Checklist

If You're Frustrated With Not Gaining Muscle, Despite Your Hard Effort Both In And Out Of The Gym, You'll Want To Read This Article 

Not gaining muscle can be one of the most frustrating feelings in the world.

You sweat, grind, and push yourself to the limit in the gym, in return for mediocre gains. But you can't seem on put your finger on why?

You followed the training programme to the letter and you're eating healthy food. So what's going wrong? Why are you not gaining muscle?

Firstly, don't panic. The fact you're going to the gym, working out, and putting the effort in, is the initial step many people fail to take. But what we need to do is channel your effort in the right direction. To get you on the gain train and travelling full-steam ahead to Gainsville.

Luckily, you've come to the right place, because this is my specialty. Think of me as the Obi Wan to your Luke, or the Gandalf to your Frodo. I'm the guide and this article is your roadmap.

In this article, you'll discover why you're not gaining muscle. More importantly, you'll learn the 5 simple things you need to focus on. Follow the advice in this article and you'll:

  • Optimise your nutrition, helping you maximise your efforts in the gym.
  • Adjust the focus of your training so you're building the most amount of muscle possible.
  • Recognise and address the lifestyle factors currently preventing you from building muscle.

So, if you're sick and tired of not gaining muscle, read on. Because things are about to change.

Continue reading

best protein powder Iron Paradise Fitness training and nutrition articles

The Best Protein Powder For Weight Loss And Building Muscle

If You've Ever Wondered Which Is The Best Protein Powder To Help You Lose Weight And Build Muscle, You Need To Read This Article

Protein powder has become synonymous with health and fitness. Like Jedis and lightsabers. Starbucks and shit coffee. Tinder and misery. When you start working out, thoughts quickly turn to which is the best protein powder, as if it's some miracle substance.

The shelves of the gym adorned with huge tubs of powdered gains. But which one do you choose?

Is there a best protein powder to build muscle and lose weight? Should women opt for something different? And what about isolate, concentrate, soy, milk, and casein?

It's a complete mind-fuck.

If you've ever tied yourself up in knots deciding on the best protein powder for you, then you're in the right place. In this article, you'll find the answers to all your questions. Once you're done reading, you'll have all the knowledge you need to make the right choice.

So if you're ready to get started, let's do this.

Continue reading

Muscle Soreness Iron Paradise Fitness Nutrition And Training Articles

Is Muscle Soreness A Sign Of A Good Workout?

Does Muscle Soreness Actually Mean More Muscle Growth?

You might believe "No Pain. No Gain" is the mantra of muscle growth. And muscle soreness is a badge of honour you seek with every workout.

Consequently, you're a pain-hungry animal, hellbent on torture and a sadistic search for daily debilitation.

But the research indicates soreness might not even be necessary for muscle growth.

In this article, you'll discover everything you need to know about muscle soreness and whether or not it serves as a valid marker of progress. If you want to find out more about how to take your training and physique to the next-level, read on.

Continue reading

Drop Sets Supersets Iron Paradise Fitness Training And Nutrition Articles

What Are Drop Sets And Supersets?

What The Hell Are Drop Sets And Supersets? Muscle Building Secrets Or Unnecessary Complexity?

If you've ever visited a gym, flicked through a fitness magazine, or have so much as a passing interest in lifting weights, you'll have heard the terms "drop sets" and "supersets".

But you might be in the dark as to what they mean. And even if you're up to speed, you might be unsure if, when, and how you should use them.

Many years ago, in my relative training-infancy, I used drops sets and supersets ALL the time. Barely an exercise would go by without some complex training modality creeping its way into my workout.

More recently, this has all changed. Gone are the copious amounts of drop sets, supersets, giants sets, and 'who-knows-what-else sets".

But that doesn't mean they're completely redundant. As with most things, they have a time and a place, and can be a useful tool in your muscle-building armoury.

In this article, you'll discover everything you need to know about drop sets and supersets. By the end of this article you'll know whether or not these approaches to training are worthy of inclusion in your workouts.

So let's get started.

Continue reading

Deload Week Iron Paradise Fitness Training And Nutrition Articles

What Is A Deload Week And Do You Need One?

If You've Ever Wondered What A Deload Week Is, Read This To Find Out How They Could Help You Build More Muscle And Get Stronger

You might think that building muscle and getting stronger is about training as hard and as frequently as possible. So a deload week intuitively feels like the opposite of progress, right?

Rather than progressing full steam ahead on the gain train, you're stepping off at 'Deload-town' for a week-long vacation at 'Sucksville'.

But here's the thing.

In most cases, a deload week is essential for building muscle and achieving your goals.

In this article, you'll discover everything you need to know about deloads and how to structure your next deload week for maximum effectiveness.

So let's get started.

Continue reading

Push Pull Legs Iron Paradise Fitness Training And Nutrition Articles

Push Pull Legs: The Best Training Split For Building Muscle?

The Definitive Guide To The "Push Pull Legs" Training Split

Push, pull, legs is one of the most popular training splits you'll come across.

But is it the best way for you to structure your workouts?

In this article, you'll discover everything you need to know about the push, push, legs training split. Including, what it is, why it might be beneficial, and how to structure a push, pull, legs programme correctly.

So let's get started.

Continue reading

1 2 3
>