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 […]
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 […]
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 […]
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 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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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. […]
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 […]
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. […]
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 […]
What you eat, and when you eat it, in the days before a marathon may influence your race time. Two studies show: what to eat in the days before the race. Loading the musclesScientific proofsSummary Loading the muscles The ideal composition of a pre-marathon diet has been somewhat in dispute […]
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 […]
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 […]
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. […]
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 […]
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 […]
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 […]
Olympic lifts are awesome. Most trainees would certainly agree. However, not many lifters are using them for the primary purpose of improving their physiques. This is a mistake, and as you’ll see, costing them some serious growth potential. Here are seven reasons why even the most abs and pecs-focused lifter […]
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 […]
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 […]
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 – […]
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 […]
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 […]
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 […]
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? […]
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. […]
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 […]
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 […]
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 […]
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 […]
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, […]
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 […]
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 […]
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 […]
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. […]
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 […]
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, […]
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 […]
You want to get big? That will require a lot of heavy lifting, both in the gym and in the kitchen. The gym part is relatively simple, just not easy. Plenty of bulking programs have been published on the sport websites and forums. I suggest picking one written by a coach […]
Everybody listens to music, in the car, hanging out with friends or when you are home alone. And of course, music during physical activity cannot be forgotten; all the gyms have music on, people wearing headphones and even exercises based on music beats such as spinning classes! All of this […]
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 […]
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 […]
