Some people do sports for health reasons, to feel better, out of passion or just to kill time. Others, on the other hand, train strictly in order to be able to enjoy an ideal physique. There is no doubt that muscles without visible veins give the impression of a big […]
Strength – why it’s important and how to build it
Whether you want to have the muscular physique of a bodybuilder, whether you want to jump high because you play basketball, run fast because you train short-distance running – strength is crucial factor that can significantly affect your actual performance. Types of strength The basic division of strength can include […]
What is plyometric training
Under the influence of plyometric training occurs the adaptation of muscles to work in a larger range of motion, so that increases the motor characteristic, which is flexibility. Plyometric training is a set of specific exercises that develop muscle power, thereby increasing the parameters of acceleration and jumping. The combination […]
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 […]
Music during training can improve your results by 15%!
Music is actually accompanying us every day. We often listen to it at home, when driving by car, in public transport, walking, falling asleep or with the morning alarm to welcome a new day. Some songs make us sad and melancholy, others give us energy and willingness to act. Music […]
Should you run in the morning?
In the pursuit of a beautiful and athletic figure, we use various types of physical activity. Jogging is one of the most simple and popular ones. You can run alone, with a partner or with a dog, at any time of the year or day. But the question often arises […]
DMHA – a successor to DMAA?!
The world of supplements does not tolerate emptiness. At a time when one substance is blocked by sanitary regulations, another twin immediately appears. This is also the case for prohormones, gab modulators, or substances found in pre-workout supplements. Pre workout boosters with DMAAWhat is DMHA?How does DMHA work like?Benefits of […]
Barbell Press Vs. Dumbbell Press
If you’re looking to add as much raw size to your chest in the most efficient way possible, there’s no question that heavy presses are the way to go. Fly movements can certainly be included at the end of your chest workout for complete, well-rounded development, but heavy pressing movements […]
Pre – During – Post – Workout
Getting a great workout goes beyond the number of reps you do or the miles you log on the treadmill (though that does help too). Regardless of what type of exercise suits you fancy, here are some tips on what to eat before, during and after a workout. Pre-Workout: A […]
The best time for workout
What is the best time of day to work out? I wouldn’t blame you if you were confused about this because everyone seems to have an opinion: Conventional wisdom says train in the morning to start your day right and improve compliance. Pas research has uncovered evidence that training in […]
Does Your Core Work for You?
We’ve all heard it from strength coaches and training partners. “Keep your core tight. Tighten up your abs.” Okay, what does that even mean? Are they just saying suck in your gut, or is there something special about this core-tightening thing? StabilizationThe Core DefinedStabilizing TechniquesPelvic Floor Contraction Controlling BreathingSummary Stabilization […]
Anabolic Window – do you have one?
Every person that exercise is aware of the coveted “anabolic window”. A window of time where the body morphs into a nutrient sucking beast that devours all in its’ path. It must be fed or your body will be consumed alive. The anabolic window concept has been around for a […]
Well Developed Glutes
Winning a bikini contest, locking out world record deadlifts, jumping higher or sprinting faster. All of these scenarios have one thing in common: a strong, powerful, well-developed set of glutes. Bottom line, well-developed glutes benefit everyone.When it comes to extending the hips, the glutes are the prime mover.Barbell Hip ThrustsSingle-Leg […]
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 […]
The best way for your Upper Back
There are a few different exercises out there that will improve your back. From lateral pulldowns to deadlifts, the focus is to get wide at the top, narrow at the bottom, and thick all throughout. From an aesthetic standpoint, nothing looks better than that big V-taper in a form-fitting shirt. […]
What to do with plateaus?
It doesn’t matter if you are beginner, intermediate or advanced trainee; plateaus are simply part of the training process and must be strategically dealt with. Once you hit a plateau, how you choose to manipulate your sets, reps, and training loads will dictate whether or not you remain stagnant or […]
How to build incredible strength?
Research has shown that the best way to develop strength is to do four to six sets of four to six reps each. Of all the many aspects of strength training, the one that seems to baffle more athletes and coaches is determining just how many reps and sets they […]
The squat jump is the ultimate combination exercise and it’s a real ass-kicker to boot, taking the mechanics of a squat and adding the power component of a jump. Some coaches have publically praised the jump squat for its ability to effectively develop lower body power, yet to the mainstream […]
Past Failure – who can train like that?
It seems every day someone comes along with a new and improved system of weight training scientifically designed to stimulate the muscle fibres unlike any other program ever could. Don’t give up!Taking over itThe basic principles of Beyond Failure training Don’t give up! First and foremost, it is imperative to […]
What do you know about plank?
Abdominal plank is one of the most effective and simple abdominal exercises you can do. If you’re not familiar with the plank, your basically hold your body in a stiff, horizontal position on your forearms and toes (on the floor), maintaining a straight body position for as long as possible. […]
The Strength Workout vs. The Hypertrophy Workout
Get out of your comfort zone and bring the intensity that drives real gains, everybody knows this guy in the gym. A lot of us have been this guy in the gym. He’s hitting his ten reps, ten reps, ten reps like clockwork. Maybe he’s nothing his progress in a […]
Swiss Ball training – not just for athletes
There are many instances in daily life and sport in which force must be exerted when an individual performing the task is in an unstable condition. Swiss Balls are used as a platform for training to provide an unstable environment for force production. Functional training for the rescue!Swiss ball and […]
Bigger and Stronger Calves
Look at your calves. You probably don’t even realize the face that you just made. That’s because most people who are serious about building a stronger, better-looking body are likely to express disgust and disappointment when they peek at their calves. Some people think they don’t have the genetics to […]
All you need to know about transformation contests
Why is that 75-85% of people who attempt a transformation contest never finish? And what’s the secret behind the Physique Artist Lifestyle that provides the internal strength to complete the challenge at hand to best of your abilities, practically guaranteeing your success? Contest time!The Secret behind the physique artist lifestyle […]
Cardio Adaptation – How This Work?
The more you train, the more efficient you get at doing the workouts, until you need a more challenging workout to keep improving. Chasing progression is actually what makes this a fun, lifelong endeavour. Your body adapts every which way from here to Sunday, in every bodily homeostatic system. Outside […]
Manipulating your carbohydrates
Want to gain muscle and lose fat at the same time? Want to have a ripped physique but also have super-freak strength? Having a great training program and doing some cardio will get you far, but to get massive muscle and be lean, it’s all about manipulating your macronutrients – […]
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
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 […]
Snatch like a King
Is there an exercise that can improve strength, power, agility, dynamic flexibility, coordination, balance, and overall athleticism, all while helping your deadlift and even adding thickness to your traps? There sure is. Snatch!Olympic Lifting Shoes & The Hook GripPulling Stance, Squat Stance & Snatch GripThe PocketWarm-UpBarbell Complex Movement Prep There […]
Why can’t I see any results?
So many of us settle for no results from what are often prodigious efforts. We strive, we strain, we lift, we eat and sleep and woke up the next day to do it all again. And despite that, the body we see in the mirror remains unchanged. What’s going on? […]
What is the secret to build solid legs?
If you live and die by the squat, I commend you. This exercise, which recruits a huge amount of muscle, is fundamental to total body growth. Starting your routine with the squat is a sure-fire way to push your quads, glutes and hamstrings into getting bigger, stronger and more athletic. […]
Squat problems and easy fix
It’s no secret that to have a great squat, you have to have great hip mobility. Unfortunately, saying that you need hip mobility to squat deep is like saying you need a lot of money to be rich. If you’re going to get rich, you’d better have a plan. The […]
Golden 5 Training Tips
Today I will share with you my golden five tips. Many of my clients already try them, let’s see how fast you will notice amazing changes in your training? Believe in YourselfLearn Correct FormHammer Your Weak PointsMobility WorkUnilateral Exercises Believe in Yourself If you go into a set thinking you […]
Stretching- Good or Bad?
Tissue quality is paramount when it comes to building a strong, healthy body. The body seeks structural balance, and the quicker you accept this and adjust your programming, the more successful your lifting career will be. This means making time for some of the stuff we all hate, namely pre-hab […]
Single Leg workout
Let’s focus on the biggest reason that single-leg training can help you achieve your goals, whether strength or physique focused. It all comes down to stability. How many people can squat more than leg press? Even if you can squat 200 kg, I’ll bet you can lie down on any […]
Master the Muscle-Up
The muscle-up is an upper body exercise that requires both pulling and pushing power and phenomenal core strength to boot. Those unfamiliar with the move say it’s just a pull-up combined with a dip, but a muscle-up is much more than that. It’s an unparalleled assault to the upper body, […]
Gain amazing Strength with a Speed Training
Sprinting and change of directions work involve substantial ground reaction forces, and without adequate strength to provide eccentric control, unprepared bodies turn to mush. You have to have force in order to display force quickly. How does this apply to incorporate speed work in a strength training program? Is it […]
Hit the gym or the snooze button?
A very common problem with getting regular exercise is time. We don’t have time to workout besides our 9-5 jobs and personal life, at least that’s what we tell ourselves. Throughout the day you are beating yourself up to that you still have to go to the gym and in […]
Training Frequency for Gains
Some people at my gym train a muscle group several times per week, while others train a muscle group only one time per week. Both the lifters who train a muscle group one time per week and multiple times per week claim that their training program is best for muscle […]
Stubborn muscle what to do with them?
Generally, when lifters ask about something like that, they’re more specific about it – for example, inquiring about certain exercises, set-rep patterns and pre- and post workout meals. You need to consider several factors when you want to bring up a weak muscle group and build new muscle in general. […]
Mastering Your Deadlift
Many people consider the deadlift as an ultimate showcase of overall strength. The entire body has to work in unison to accomplish the task. You can find a lot of information about deadlift in social media or many other websites. I would like to shear with you my thoughts to help you finally achieve deadlifting perfection. SetupNeck […]
Grow with Volume Ladder
Every skinny guy in the gym want to get huge but their body has other ideas. Understanding this means muscle growth must be forced. Remember how gains came so easy when you first started training but eventually slowed down or became non-existent? Strength training must change regularly to force adaptation, […]
Build Up Your Pull-Ups
Pull-ups are to workout routines like vegetables are to nutrition. We all know we should eat lots of fresh vegetables, but how many of us actually do? The same goes for pull-ups. It’s an exercise that should be in most of the training programs, regardless of whether the goal is strength or […]
More muscle helps with overall health
For the most people outside the gym, the word “muscles” brings to mind image of big bodybuilders. The importance of muscle mass, strength, and metabolic function in the performance of exercise and sports, has never been questioned. However, muscles aren’t just for show. Here I will explain why. Role of […]
How to get stronger without lifting a weight?
Few men believe it, that you don’t need barbells, dumbbells or machines to build muscle; in fact, weight-training equipment often inhibits the process. That’s because it requires you to be in a specific location, which might explain why more people consider themselves runners than lifters. After all, running is the […]
Sciatica – how to deal with it?
Incorrect lifestyle, sitting work, small amount of movement, bad exercise technique – this usually leads to degradation and impairment of body functions. Sciatica is a condition that can happen to everyone. It appears in both physically inactive and regular training persons. What is sciatica? What are its symptoms? What exercises […]
Cardio trening – not as bad as its seems
Cardio is often associated with very boring and long training, which does not always bring the expected results. This is not a fact, although some of the gym athletes may disagree. Is traditional cardio really not so good? So what would you do to make this workout attractive? Turn up […]
Carbohydrates – training support
Carbohydrates are sugars, otherwise known as sugars or saccharides.These are organic compounds that contain, among others, hydrogen and oxygen.Occurring in the world of plants are produced in the process of photosynthesis, in the world of animals they are produced by themselves.Carbohydrates are high energy compounds. Carbohydrates – action and roleTypes […]
Why you should start HIITing the gym!
Obviously, everybody should take care of their bodies, this could be through home workouts, outdoor sports or hitting the gym. Unfortunately, many people ‘do not have time’ to workout. But have you ever considered HIIT? Today, you will learn more about this quick and awesome type of training. What is […]
Fat burners – support in reduction
Fat burners are supplements whose action is based on reducing body fat, as well as improving the efficiency of the body and increasing psychomotor activity. In the first case, the intensity of the thermogenesis process, and thus the production of heat, is increased. Fat burners increase the production of heat, […]