Generally about muscles

they are organs that have an outstanding ability to shrink, i.e. to reduce their length. The contraction takes place under the influence of stimuli, either mechanical, like a blow, or electrical, chemical, or systemic movements, as a result of a stimulus from the nerve cells of the brain or spinal cord.  – muscles made of smooth muscle, contracting slowly and slowly returning to their original…

Shut up, exercise … simple, heavy and effective training

Also, people who know how to do things do not always have time to answer every single request for a new program and to do it with some magical e-way that it will be customized especially for you in every respect.  __ Here you can find proteins- CLICK  __ – if you’re a guy who does not have time for such problems …  – if…

Shut up, exercise … simple, heavy and effective training

Also, people who know how to do things do not always have time to answer every single request for a new program and to do it with some magical e-way that it will be customized especially for you in every respect.  __ Here you can find pre-workout supplements – CLICK  __ – if you’re a guy who does not have time for such problems … …

Warm-up in strength training

  Recently, I wrote a small article on how to build my own training program. This time I will deal in more detail with one of the parts of training, most often overlooked in my belief, namely warm-up.  __ Here you can find pre-workout supplements – CLICK  __ There is nothing to cheat – many do not do it, and if they are doing something…

TESTING the most effective exercises

A series of studies appeared showing the usefulness of individual exercises and their impact on muscles. Everything took place not through surveys, only laboratory research. I think that it is worth knowing about it.  I will say only that the results of these tests can, of course, be given and criticized and not doubted. However, I am saying that some general view of some of…

  Burning fat and lower abdomen – how to start

And so. First of all, you have to start with that, if you want to have a visible effect and a visible outline of muscles on the stomach, you need to get rid of excess fat around the abdominal muscles.  You have to remember to burn the excess fat on the body, the training must be performed at about 40% of the maximum intensity. Exactly…

Training plan

WHAT IS A WATERED STAIR PLAN?  This is a training macrocycle, the author of which is WODYN. (I am not the author of this plan but I only present it.  WHO A WATERED STAIR PLAN IS ADDRESSED?  It is a macrocycle that aims to develop muscle mass and strength. It is recommended for beginners (minimum age of 0.5 years), as well as advanced (the author…

Relation from reduction

Due to the large number of questions on the forum and e-mails, I decided to report my autumn reduction.  Short, succinct and on the subject  I started with such weights  Protein – 3g (240g)  Coals – 4g (320g)  Fat – 1g (80g)  Weight as you can see ~ 80 kg. Height 183 cm. Why reduction? To have skin like parchment at least once. Catching my…

A subject that returns – can you do squats?

Squats in various ways and to a different degree affect the development of the main muscles (quadriceps, thighs and glutes) and support muscles stabilizing the joints (such as the spine extender, thigh adders and two-headed thigh muscles). In order to perform squats comfortably and safely, one should understand the functioning of the muscles and joints, know the range of motion and realize the need for…

  A deadlift – how to do not to break

A deadlift only seemingly easy. Although it seems that it is nothing but lifting the weight of the floor, proper movement technique requires a great deal of practice to be sure that the legs and back are pulling the weight simultaneously.  Moving a greater part of the effort to the back makes you develop less strength and risk lumbar spine overload. Here are the rules…

Time cycles of man, or chronopsychology and trainings

Under the name Chronopsychologi, there is a very young field of science, whose basic range of interests can be characterized as the search for the regularity and manifestation of the existence of periodic changes in psychological and psychophysiological processes.  It is possible to distinguish cycles around one year (eg in winter, we often feel depression – the so-called illness of a short day), weekly and…

Swimming and gym

In connection with the questions that appear on the forum about swimming and at the same time doing weight and a gym combined with swimming, I decided to answer this question with my friend swimming instructor instructor lecturer.  __ Here you can find supplements supporting your training – CLICK __ Generally speaking, these things are not connected together, we are not talking about cases of…

Squat with proverbial finger in doopie

Many beginners have squats. here are some reasons why it is not worth doing  – squats give the body a more hormonal response ie the most mass building potential – also in biceps, despite the fact that we do not use them in the squat  – squats are the most accelerating metabolism exercise, so if you want to keep the fat under control – squeezing…

Full Body Workout – Texas Method

It is true that not so long ago I described the typical full body method 5 × 5 system, but quite often I received notifications or even if on the forum I was told that after switching from the standard FBW, “the breaks, however, were a bit too heavy. Even when someone ended the previous cycle with the standard FBW method 15-10-5. Therefore, I decided…

Armstrong’s plan

This program was developed by Major Charls Lewis Armstrong. Armstrong invented this program in order to prepare to break the record in the number of strokes on the stick.  The program contains everything that leads to physical development in each training plan, i.e. diversification, gradual increase of intensity and regularity. People using this program have reported extraordinary results in less than 6 to 8 weeks.…

Cyclic training-mass and reduction simultaneously

A very interesting system of cyclical training combining simultaneous maintenance and even increase in muscle mass, improvement of the quality of the fit, getting rid of the unnecessary fat. Perfect for a bodybuilder and especially for a bodybuilder. However, in order to train in this quite complicated way, it is absolutely necessary to fulfill several conditions  __ Here you can find supplements for better workout –…

Ringer training

development of resistant muscle groups, gaining a clean mass, activating the ringer’s split training creates a bridge between the advantages of splits and fbw. It can be used in any training system as an additional training on an additional day.  Thanks to the breaks between trainings, we achieve a 30% greater load on the muscles and the certainty that all the fibers gave everything. It…

  Movement up – squats technique

One of the very good trainers and players at the same time, Louie Simmons (at the age of 55 he is still officially sitting down and getting up from 900 pounds / around 404kg, his max at the age of 52 is 920 pounds / about 413kg) he advises that the upward movement should be started by attacking the head backwards (NOT up) and pressing,…

A deep breath (Valsalva maneuver – from the English Valsalva manouver) 

LEARN TO USE YOUR BELTS! This is a very important and often misunderstood aspect in squats. The belt is NOT only to passively squeeze and use the stiffness of the material from which it is made. On the contrary – a much better way is to fasten it a bit looser (let’s say one hole looser than normal), and then, by deep breathing in and…

The myth of the fifth knee can not go beyond the line of toes when squats

  The myth that results from the erroneous analysis of biomechanics. In everyday life and sporting activity, you will not be able to avoid the movement in which your knee crosses the line of fingers (try to climb stairs or uphill – so that your knee stays behind, good luck). You do it hundreds of times and live. Similarly, hundreds of times you do a…

You should not make a bridge while squeezing the barbell – myth

SEE HOW TO PRESS VETERAN AND THE 3-BOY LEGEND IN POLAND, JAN WEGIER. AFTER 20 YEARS OF TRAINING!  …. because you hurt your back, you will get injured. How many do you know of squeezers that train 10,20,30 years? If you have the opportunity, see how such a person squeezes a bar lying on a horizontal bench (in the margin there is no such thing…