There is no overtraining – truth or myth?

Like many trainers, so many opinions on this subject. There are many conflicting information on the web. Some bodybuilders are of the opinion that overtraining does not exist, while others believe that overtraining is a natural element of every practitioner. Who is telling the truth and who is wrong? What is overtraining? Overtraining is an accumulation of physical and psychological fatigue (fatigue) that results in…

Fat reduction – the basics to keep in mind

Fat reduction is an inseparable part of any person who wants to have a muscular body. Regardless of whether this stage occurs after the period of building muscle mass, or at the beginning of the adventure with strength training, you need to know how to carry it out, so that the loss of muscle while shedding pounds was as small as possible. Fat reduction –…

Back training for women

Just because you do not see your back immediately after looking in the mirror does not mean that you can skip training this party. Bet on an equally intense back training, like the one used on the buttocks or abdomen! Try back workout for women! Back training for women – introduction What is it from the heart? Unfortunately, too many women profess this principle and…

5 things you should not do on your back

The back is a very large muscle party. In order to develop it well, you need not only heavy but above all thought-out training. There are many things that can block the development of the back muscles. Below we will focus on 5 errors that you will definitely want to eliminate from your back training. Never think of your back as a single muscle The…

Top 5 exercises to build triceps

The construction of powerful triceps muscles is not the simplest. The problem is usually the selection of the most effective exercises. You do not have to think about what to choose anymore. Here are the top 5 exercises to build triceps. Exercises for triceps When it comes to building muscles, some exercises are better than others. If you want to build big triceps, which constitute…

Training plan increasing testosterone levels

Testosterone levels reach a maximum level of about 30 minutes after exercise and return to baseline one hour after the end of training. Studies show that there are 3 basic factors that maximize post-workout growth in testosterone, training large muscle groups, using heavy weights, and using short breaks. The training plan below contains all three factors. Increase in testosterone levels after training The level of…

5 worst things while building up the strength of legs

If you want to have strong legs, it is obvious that you can not skip leg training. However, what if you train them regularly, and you still do not feel the strength progress? Here are the top 5 mistakes people make when trying to get strong legs. Make sure you do not do any of them. Avoiding squats The most obvious reason that your legs…

Strong back and chest training

Chest and back are antagonistic muscles that can be combined in one workout. The plan below should not be performed for several weeks, but rather as a transition between two plans. Meet strong back and chest training. Back and cage training – introduction What does “good training” mean? Something different for everyone. For some, it will be efficiency. You want to go to the gym,…

Training for 2 hands vs. for 1 hand

The vast majority of exercises performed using the barbell also have their counterparts in the exercise with dumbbells. And there we can find variants for both hands, as well as for each one separately. How does individual work compare to doing the exercise with both hands at once? Which election is better and correct? Training for 2 hands vs. for 1 hand – how to…

Training plan for a beginner sculpture

Many people who start their adventure with body shaping have too much body fat. In this case, the best solution is to start reducing unnecessary kilograms, that is, taking a reduction diet and training for the sculpture. Below we will focus on the second of these aspects. Discover the training plan for beginners. Training plan for a beginner sculpture Training for a beginner sculpture should…

5 best exercises for the lower parts of the abdomen

If your stomach does not look impressive, you need to sharpen your diet and add the 5 exercises below to your training plan. The lower parts of the abdomen are the most difficult area to shape. Often exercises for these muscles are avoided or simply trainers have a genetic tendency to maintain body fat in this area. These exercises will help to sculpt your abdominal…

Exercises in pregnancy – is it safe?

Are you protecting yourself and the fetus while being physically inactive? Is exercise safe during pregnancy? Already some time ago, it began to be instilled that each pregnant woman should avoid physical exercise and stay in place throughout its duration. It was supposed to protect the fetus and the pregnant woman herself, but recent research indicates that it is not. Exercises for pregnant women have…

What better training with weights or machines?

On the machine and with weights, you can do the same exercises. However, will they give the same effects? In this article, we will help you dispel all doubts! Strength training vs. machines – muscle engagement Lifting free weights engages more muscles with each movement, because the body has to stabilize the lifted barbell. When practicing on a machine, this work is done by a…

Hit the fat – the best training!

How to effectively burn body fat? It’s best to combine intense cardio training with the favors of modern knowledge about exercise techniques and modern equipment. Below is a list of dry fat killers – choose the activity for yourself. Cardio training – treadmill under pressure A pressurized treadmill belongs to the highly desirable elements of gym equipment. A casing is placed over the traditional running…

Cardio? Find out why you like it!

Cardio exercises are those that maintain 80 percent of the maximum heart rate of a person. They rely on jumping, running, walking or swimming. They are physically demanding and give off a lot of sweat. Intense aerobic training can even lead to vomiting. What gives you cardio? Cardio training develops lung capacity Aerobic exercises make it possible to cleanse the lungs and increase their capacity.…

Tabata and nothing more is needed!

Tabata gained fame thanks to rumors that 4 minutes of training is enough to get a beautiful body and form. What is this system about and does it really bring fast results? Tabata – history Tabata created in 1996 an employee of the National Institute of Sport and Health in Tokyo. Japanese doctor Jazumi Tabata searched for a method that in the shortest possible time…

The greatest myths about the abdominal muscles!

Thousands of tumors will burn adipose tissue Abdominal muscles is a muscle party that is given the greatest attention by persons training for body purposes. Many theories have been born that are supposed to bring us closer to achieving the desired goal, but are they right? Below I would like to refute the most popular myths associated with abdominal muscle training. Tummy, one of the…

5 myths about the weight loss of women

When the goal of training and the diet is to lose weight, we can not afford to follow the myths. Awareness of what we should not do is as important as knowing what we should do to reduce the level of fat in the body. We overthrow the myths circulating in life and the web about the weight loss in women.   Slimming in women…

FBW training – ideal for beginners

The basic mistake of people who for the first time exceed the threshold of the gym, are too high ambitions, which manifest themselves in the exercise training plans of professional bodybuilders! Not the way! It’s better to get to know the training plan, which is FBW. It is FBW that is the perfect solution for a person who is just starting gym training. What to…

What is worth knowing about HIIT training?

Are you bored with aerobic training? You do not have much time for boring running or a bike? Due to the overload of duties, you are often not at home? Do you want to burn fat effectively? You do not know which training plan to choose? All these questions have one answer, which is included in the word HIIT. This murderous training plan will squeeze…

A magic fat burner? Do something better!

Is it possible to build muscle mass and reduce subcutaneous fat at the same time? Opinions on this subject are divided. It is true that we will achieve the best results by focusing only on one of these things. However, the reduction does not mean a drastic decrease in muscle mass! More about this below. The right diet Rational healthy eating is the key to…

Local fat burning. Fact or myth?

Many people torture thousands of crunches and do not achieve the effects they dream of – although this is to ensure quick fat burning. Do they practice badly? No, just belly-joints combined with other exercises involving the abdominal muscles are not enough to show the perfect six-pack! Local fat burning on the stomach is often discussed in this context. Does training for fat burning actually…

Street Workout – what you need to know to get started

Lifting? The weight of your own body? What technique? At the outset, there are a lot of questions related to this sport. In this article, I will try to lead you and I expect that it will facilitate your first steps. I’m going to the goal Often, on the square or in the gym on crossfit cages you observe people who absolutely have no idea…

The 5 most important rules for a beginner

A person who has just started their training is exposed to the fact that he will finish it soon enough due to lack of proper preparation. The following rules are honey for the hearts of those who are just starting their gym workouts. Knowledge is the foundation Training without basic knowledge about exercises, their selection, healthy nutrition and supplementation in advance is doomed to failure.…