Blog: Ironsmack Ultimate Training Articles

THE ANALYTICAL APPROACH TO FITNESS

Oct 25 2016
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THE ANALYTICAL APPROACH TO FITNESS

An experienced trainer, your own personal trainer, is a necessity. There just is no substitute for having a well-qualified trainer to guide a bodybuilder's program of physique development. I strongly urge bodybuilders, whether beginners or advanced, to make room in their budgets for the expense of a well-qualified trainer. The price of a trainer's service can be high, but remember that you are obtaining a specialist whom you require to direct you toward your goals. A specialist in the field of bodybuilding is as important in your life as a bodybuilder as is a specialist in the field of medicine for your medical well-being.

Start Your Week With This Insane Arm Workout

Start Your Week With This Insane Arm Workout

Y3T Week 3 Arm Workout  Giant Set X 2  Close grip bench press 10-12 reps  Skull crushers 12-15 reps  French press 12-15 reps  Close grip press ups to failure  Giant Set X 2 Rope pushdowns 12-15 reps  Overhead rope extensions 12-15 reps  Straight bar pushdowns 12-15 reps  Straight bar pause extensions 12-15 reps  Giant Set X 2  Wide grip EZ bar curls drop set 12-15 reps per drop  Drag curls 15-20 reps  Dumbbell hammer curls 12-15 reps  Giant Set X 2  Incline seated alternating dumbbell curls 15-20 reps  Upright seated alternating dumbbell curls 15-20 reps  Straight bar cable curls 20-25 reps That's 4 sets for triceps and 4 sets for biceps, absolutely full of intensity and I promise this will make your arms REALLY f***ing feel it . As always remember that you only get 2 minutes between each giant set to rest and ...

Breakdown Your Plateau In 4 Steps

Breakdown Your Plateau In 4 Steps

Periodise Your Training  If you have no structure to your training then you will hit a plateau very quickly and struggle to beat it because what you're doing is making it easy on your muscle. There needs to be a methodical plan behind your training which scientifically forces hypertrophy to happen, which requires periodization.  You move between lower volume workouts which are all about intensity, to moderate volume and then high volume etc. These are the same principles used around Y3T, which means that you're constantly manipulating your CNS and allowing yourself to continuously grow as a result. If you're doing the same volume, same reps and same level of intensity each week nothing will change.  Measure Your Food  If you're not measuring your food then you're guessing, which means you have no frigging clue what your diet really is doing. This is such a common reason for plateaus to occur simply because you are out on the required calories, whi ...

Foods to Avoid

Sep 12 2016
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Foods to Avoid

A general rule for weight loss is to always avoid fried foods, limit liquid calories, eliminate sweets and simple sugars, lift weights, and perform intervals for cardio training. All of these are done in order to decrease body fat which is the main culprit hiding our coveted abs. 

Art and Science of Muscle

Sep 09 2016
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Art and Science of Muscle

Packing muscle onto the physique is both an art and a science. It is a science because there are certain known, quantified factors that can be utilized to aid in growth. For instance, the amount of calories in a gram of protein or fat are known factors that can be used and relied on. Many of the aspects of training have already been defined and quantified by previous generations. There are certain rules within the system of bodybuilding that have already been discovered. There is no need to re-invent the wheel for many areas of training for mass muscle production.