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…

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…

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…

Training on a low number of reps (for strength) you will not build muscle mass – myth

Myth duplicated by people who have never tried a heavy power (eg training such as BILL STARR 5 × 5, HTED, 15-10-5). I know many cases of people who have a classic strength training, in the range of repetitions (2-6), with a large number of series – they successfully built muscle mass, their circuits increased.  From theory, muscle growth is most dependent on  – Intramuscular…

Myth eight on sculpture / reduction we perform 12-15 or 20-30 repetitions

At the same time, you can increase your body weight and reduce fat. I make a single part on the sculpture / reduce, the rest on mass  In 99% of cases, young people, weighing 50-70 kg, want to train for sculpture, which for the next 2-3 years should be made with a constant mass – because they have absolutely nothing to sculpt. If you want…

Strength does not depend on body weight – myth

The eleventh myth “strength does not depend on body weight! In training for mass, you do not have to increase loads – your goal is not strength. As the world long and wide myth strength does not depend on the weight of the body is repeated by people with complexes. They deny physics and several decades of sports medicine observation. These are both martial artists…

I am genetically strong – myth

Very often, similar absurd statements are found. There is no single muscle party that is the only one in the whole organism that is genetically strong. Most often, teenagers who talk about how they have strong genetically biceps do, for example, bending shoulders with barbells – cheating through the whole body (rocking) that it is possible for such people to damage the back during biceps…

WOMEN SHOULD EXERCISE ON STEPPER AND MACHINES – myth

A very ingrained and equally harmful myth. Many men training in the gym forbid their strength training to their women. Ladies are also afraid of heavy weight training because of the “overgrowth of muscle tissue,” the assimilation of a man. There is no more absurd myth. The woman has mainly female sex hormones in the body, because, unlike a man, she does not have testes…

Metabolic complexes – faster fat burning!

Turn from a bicycle to metabolic complexes.  It has been scientifically proven that they burn more fat than low-intensity aerobic exercise performed at the same time. Transferring over 6 tons requires our high energy consumption (50 kg bar – 3 sets of 6 deadlift repetitions, 3 sets of 6 repetitions of squats, 3 sets of 6 repetitions of rowing, 3 sets of 6 repetitions).  At…

You have to change the training plan every 6-8 weeks, because your muscles get used to it

In plans for strength you do the same training plan for at least 2 months, and sometimes even for several months.  Still juggling with different plans, exercises, the number of repetitions you can only slow down your mass and strength progress.  As long as you achieve mass and strength effects on a given plan (you add muscle circuits, you are able to sustain long-term weight…

  Top 10 mistakes in building muscle mass

This is what you should be careful to quickly gain muscle mass.  Exercise is good until your body adapts to it. Assuming you have used the right load for a sufficient long period of time, all exercises can build muscle mass. Some, however, do better than others. This has much to do with German physiologists focusing on the motor attributes of strength. They created a…

Poliquin rules for carbohydrate intake for optimal body composition

Poliquin rules for carbohydrate intake for optimal body composition  1. Eliminate the grain, especially wheat. This is the most important of the rules for carbohydrate consumption. Wheat affects blood sugar in the same way as food sugar.  2. Eliminate the grain, part two. Protein protein present in cereals such as oats, wheat and spelled is one of the most common allergens. The nations with Celtic…

How to build strong legs and still have healthy knees

  A few tips on how to balance the strength and increase of muscle mass within the legs In the early years of bodybuilding, symmetry reigned supreme.  We had Steve Reeves in the ’60s, Frank Zane in the’ 70s, Ley Haney in the ’80s and Lee Labrad in the’ 90s. However, in recent years, huge monsters like Ronnie Coleman and Jay Culter, whose arms are…