Tag: training

Starting training? Test yourself first!

Starting training? Test yourself first!

The most important goal of training is to introduce physical activity into everyday life and improve our health. We train due to various reasons – to lose weight, gain muscle mass, increase stamina, endurance, improve strength results etc. However, not all of us can start training. There are a whole […]

Step Ups for level up!

Step Ups for level up!

You won’t find better exercise for building the lower body than the squat. However, that doesn’t mean squats should be the only tool in your toolbox! Step up!Dumbbell Side Step-UpDumbbell Forward Step-UpBarbell Front Step-UpDecline Step-UpReverse Step-UpSome tips Step up! Recently, single-leg training has been championed as a suitable alternative to […]

When to change your training routines?

When to change your training routines?

Year’s ago, Arnold Schwarzenegger advised his followers to change their weight- training programs every six weeks. The idea was to shock the muscles, which were becoming acclimated to the current training program. The muscles would become sore when the program was changed, and Arnold liked the feeling of being sore. […]

The Best Exercise for great triceps!

The Best Exercise for great triceps!

What is the best mass-builder out for triceps? Some might argue that it’s the skull crusher because it targets the meaty, long head of the triceps. Some might be quick to say that it’s the cable press down because it effectively isolates the muscle. Those people wouldn’t be wrong but […]

4 steps to fix your Triceps

4 steps to fix your Triceps

Most folks just recognize the triceps as the muscles that extend the elbow, and while this is true, it overlooks a key part of their anatomy: the long head of the triceps crosses the shoulder to attach on the supraglenoid tubercale of the scapula. It assists the more powerful latissimus […]

Do pre-workouts work?

Do pre-workouts work?

Pre-workout supplements are one of the most frequently purchased by athletes. Often the divine qualities of maximizing exercise capacity are often attributed to them. Often, it happens to such bizarre situations that sports enthusiasts say that the training taken without a specific kick in front of him was not good […]

ATD – estrogen suppressor

ATD – estrogen suppressor

The thought about estrogen side-effects makes every man feel shivers. It shouldn’t be a surprise to anybody, as the scope of estrogens’ influence on the male organism is incredibly wide and the effects of their excessive activity are very troublesome and hard to reverse. Therefore, it is worth taking a […]

Exercise and sleep relationship

Exercise and sleep relationship

In a very important recent scientific study, the researchers from the Northwestern University’s Feinberg School of Medicine investigated a bidirectional relation between sleep and physical exercise. So far, mainly the influence of exercise on sleep was studied. Here, the researchers extended their interests: they looked at the issue, how sleep […]

The good side of nitrates

The good side of nitrates

People say a lot of bad things about nitrates contained in food. Indeed, there are some reasons to think that technologically processed meat products, rich in these compounds, can negatively affect our health. Does that mean, however, that nitrates are really bad? It turns out that it’s not necessarily true! […]

Carpal tunnel syndrome

Carpal tunnel syndrome

Training in the gym places a huge burden on the body. It affects the work and condition of the internal organs of man, as well as the entire movement apparatus. Carpal tunnel syndrome is an increasingly common neurological disorder in exercising people. However, both those who perform office work and […]

What should you know about your shoulders training?

What should you know about your shoulders training?

The development of the shoulder muscles depends on from the proper exercise technique and from the quality of the training plan. This should take into account the structure of this muscular group and the specificity of its work. What principles to follow when designing effective shoulder training? What exercises should […]

Old-school training

Old-school training

Modern strength training looks quite different than a few decades ago. Do today’s methods and training techniques actually give the best results and results? Is it worth taking advantage of the achievements of gym legends and incorporate classic and proven moves into your plan? Check out 10 exercises according to […]

Why should you train legs?

Why should you train legs?

Legs are the foundation of the body – no wonder then that their training should be the duty of every practitioner. Leg training should focus primarily on squats, or multi-joint exercises. These are the basic movements that – when properly done – bring the same advantages. However, many exercisers at […]

Rolling – not as trivial as it seems

Rolling – not as trivial as it seems

Fitness has been dominating the list of fitness trends for several years. Foam roller has become a symbol of conscious training, taking into account the mobility slogan, which is equally eager to cast . Unfortunately, consciousness does not follow consciousness – the vast majority of people are not able to […]

Pain in wrists – diagnosis and tips

Pain in wrists – diagnosis and tips

Many people doing workouts at the gym complain of pain in the shoulders, elbows or wrists. Usually this is a consequence of poor training technique, lack of care for joint mobility or lack of regeneration, which sums up as an overload condition manifested by inflammation and pain. Interestingly, these states […]

Sport and drinking alcohol

Sport and drinking alcohol

Alcohol is poison to humans, but can even a small intake of alcoholic beverages have negative effects? Here’s what effect alcohol has on an athlete. Check how to drink so that your training doesn’t suffer! Alcohol and athletesThe effect of alcohol on the athlete: dehydrationRinsing of microelementsThe effect of alcohol […]

What should an effective pre-workout supplement contain?

What should an effective pre-workout supplement contain?

Many of us can not imagine a good workout without a good pre-workout. The pre-workout supplement helps us concentrate, use the last of our strength, and turn up the speed. But what makes pre-workout so effective and training without them a bit worse? Effective pre-workout supplements – overviewAnd what ingredients […]

Beginner mistakes: endless reduction

Beginner mistakes: endless reduction

Having problems with building muscle mass, there comes a moment when it’s necessary to go on reduction. However, many beginners start their adventure precisely from this type of activities that are aimed at lowering their weight, reducing the accumulation of fat that has been harvested within a few years of […]

Pull-ups

Pull-ups

Pull-ups are one of the most comprehensive exercises involving the upper muscles. Many people forget about this exercise or don’t do it because it seems too difficult. That’s a mistake! Just look at the bodies of gymnasts or calisthenics to realize that pull-ups should be present in our training schedule. […]

Benefits from Full Body Workout (FBW) training

Benefits from Full Body Workout (FBW) training

Most of people started with Full Body Workout type of training. With strength and experience gained, they started to changing it to split-type training, because they considered it as more advanced. And here, we’ve got question, is that correct statement, that full body workout is good for beginners, when split […]

Why your workout isn’t working…

Why your workout isn’t working…

Have you ever encountered on your way physically active people – regularly running, working out at the gym a few times a week, generally active and not avoiding sport, but still having a few extra kilograms? These people perform reasonable trainings, it would seem that they are so active that […]

Broccoli on an athletes table

Broccoli on an athletes table

The basis of a bodybuilding diet is chicken breasts with rice. It’s about delivering basic nutrients that promote muscle and muscle mass growth – proteins and carbohydrates. Vegetarians, of course, use veggies in their menu, mainly for the portions of essential fibre that regulates the digestive tract. Mostly, they do […]

6 best supplements for an athlete

6 best supplements for an athlete

The supplement market offers us a large variety of supplements, which have the ability to bring great results in the growth of muscle mass and strength. Supplements have become so popular, that under more recent names, often associated with anabolic drugs, mixed substances are released, offering powerful muscle mass gains […]

See which supplements you should take, to make your exercise results be even better!

See which supplements you should take, to make your exercise results be even better!

The key to a slim figure and good mood is not just regular exercise and a healthy, balanced diet, but also supplementation. See which ones are worth taking to enjoy a healthy and good form! AntioxidantsOmega-3 fatty acidProtein supplementBCAA Amino AcidsGlutamineA set of vitamins strengthening hair, skin and nails Antioxidants […]

Diet – key to success

Diet – key to success

Many people, especially beginners, are wondering what the basis and the key to being healthy are, as well as shaping the figure. How to combine these two goals? Undoubtedly, the basis for our figure to look aesthetically, especially during the holidays, is the right strength training and change to our […]

Donating blood and physical activity

Donating blood and physical activity

There is a large group of sportsmen, who quit regular blood donation for fear of decreased efficiency, endurance and worse sports results. There are also active donors, who wonder if a day of blood donation needs to be a non-workout day. What is the truth? Can I donate blood if […]

Supplementation for people beginning their adventure with bodybuilding

Supplementation for people beginning their adventure with bodybuilding

Many beginners ask themselves a question whether they should reach for any supplements already at the beginning of their adventure with strength training. When they finally make a decision, they have doubts, which supplement to choose, what will be appropriate for them and what will be a redundant additive, which […]

Should we eat during training?

Should we eat during training?

A lot of attention is paid to what we should eat before and after training. There is also a lot of discussion around the topic of proper hydration during training. Less is being said about eating during physical effort. Should we eat during training? Should you eat during training?Why providing […]

Cool down – a way to improve regeneration

Cool down – a way to improve regeneration

Beginning the journey with strength training, we read a lot about the proper training techniques, using specific movements so that they would be safe for the joints and wouldn’t harm our silhouette. We also read everything related to preparing our body for a training session, or in other words supporting […]