FBW (Full Body Workout) training at home

FBW (Full Body Workout) training at home is a great idea to start an adventure with strength and body sports for beginners. It can also be a good alternative for more advanced people who complain about training stagnation. Full Body Workout training – what is FBW? The basic assumption of FBW training is to involve as many muscle groups as possible on a single session,…

Circuit training at the gym

Circuit training at the gym is a combination of the best features of cardio training and FBW (Full body Workout) training. It is characterized by high intensity, fast pace and very short breaks between sets, which take on the character of a series of exercises. This is the best method to build a form in a relatively short time. Circuit training at the gym –…

Powerful training using only free weights

It is known that free weight should be the basis of any training. However, can basing the exercise plan solely on the dumbbells and dumbbells can be effective? Yes of course! Not everyone has access to professional machines. Very often we get messages from people who can only train at home or in a very small local gym. In order to meet, below I will…

Weight training – 3-day training plan

To be able to build muscle mass, the body needs a stimulus in the form of exercises. Good weight training involves working with less volume, but with heavier weights. Training three times a week seems to be a very good option for beginners, but it can also be used by more advanced people. Get to know weight training – 3-day training plan! Weight training –…

Biceps training – how to best practice biceps

Exercises for biceps are one of the most often performed elements of training at the gym. It is often thought that a large biceps is a sign of male strength. Many men dream about building powerful arms. Effective biceps training can be successfully performed both at the gym and at home. Below you will learn the exercises that will make your biceps big and expressive.…

3 myths about strength training

By using strength trainings, we have certainly repeatedly encountered a variety of theories on how to achieve the desired results in the fastest and most effective way. Many of these opinions, although they have no scientific justification and are erroneous, enter the colloquial knowledge. Today, we’ll be focusing on the 3rd popular myths about strength training.

The best exercise for ABS?

The use of isometric movement in abdominal muscle training has been a novelty for some time now. Its aim is to start deep muscles to work, which in turn are responsible not only for what our stomach looks like, but also for our health in the context of the stabilizing function of the back. What does research on the plank say? The use of the…

How to be more efficient at gym?

You regularly do training and suddenly you find that they take too much time for you. However, let’s face it – are the trainings taking so much time or are you a master in his waste? If you notice that after taking just one or two exercises an hour passes, it is worth taking a look at your habits and what is really spent such…

Crunches and fat burning

Many people believe that hundreds of “crunches” are able to burn fat around the navel, but unfortunately it has a negligible effect. How we will reduce our body tissue in this place depends mainly on the diet, hormone profile and individual conditions, such as the proportions of alpha2 / beta2 receptors on fat cells in this region. The fact that research shows that during strength…

Physical activity is more important than your weight!

Successive studies prove that everyday activity decreases the risk of cancer, heart attack and stroke (even in people with excess weight). Physical activity is every form of movement – walking, running, cycling, daily activities, such as cleaning, cooking, ironing etc. The board of scientists from the University of Copenhagen in Denmark analyzed data from studies related to health, carried out in 2007-2008, in which 10976…

Advancing in the gym, how to control it?

Gym training, which is additionally supported by the appropriate diet, is intended to bring us the appropriate effect in the form of changes to our figure as well as changes in exercise parameters. It should also be remembered that when starting an activity, we are forced to wait for an adequate amount of time to allow the adaptive process of the nervous system or the…

L-Carnitine – Effects, Dosage, Side Effects

When the mid-1980s came, L-carnitine started a real revolution in weight loss community. Later it was noticed that not only did it help burn fat, but it also contributed to endurance and improved regeneration. For years, interest in this dietary supplement has remained high. Discover the effects, dosage and side effects of L-Carnitine! Where is L-carnitine present? L-carnitine is a natural ingredient found in the…

3-day training plan for beginners

Currently, training 3 times a week has become the optimal version of the use of free time in the gym. There are many factors that decide about work, school, etc. However, this does not exclude conducting effective training on mass or training for sculpture. Below we present a 3-day training plan for beginners. . 3 days training plan for beginners – introduction . 3 days…

Split training for muscles definition

Split training is the most popular method among trainers who want to improve their figure. Despite its common knowledge is usually badly performed and finds its use in the wrong people. Split training for sculpture is very demanding and involves one to two muscle parties in one session. Scheduled exercises are often very difficult in terms of technology, and the intensity sometimes exceeds many people.…

Biceps training – 7 ways to make it more demanding

. In order for the biceps (and not only the biceps) to grow, you must ensure it is constantly raising the bar, choose the demanding training and do not cut corners. The success in building new fibers will be influenced not only by changes in the training plan, but by a whole lot of other things. Learn 7 ways how to make biceps training more…

Training plan for muscle mass for advanced

Advanced people are looking for new training experiences. Their muscles need stimuli that will cause a huge muscle pump and will make the training remembered for the next few days. All this to stimulate the muscles to grow. In the period of developing muscle mass, such stimuli are very important. In mass training, at least one exercise should be selected for one muscle batch, which…

7 ways how to extend the head of a long triceps

The development of the long head of triceps is a very popular topic, especially among people whose dream is to build large arms. You can apply some treatments that will make it easier. Check out the 7 ways below that can greatly affect the development of the head of a long triceps. . As in any case – sentences are divided. Some say that increases…

8 reasons why women should lift weights,

Training for women should not be based only on running or yoga. If up to now your activity was limited to this, try weight-bearing exercises! The advantages of weight training Perhaps you already had a dumbbell or barbell several times in your hands, but you still feel uncomfortable and uncertain. You have certainly heard that women are clumsy, and exercise with a burden dangerous to…

7 best back exercises using rope lifts

If you have long been aiming for the effects of working on the upper body on your knees, not only when you are without a shirt but also in it – you have to put on a solid back extension Adding the width and protuberance to the back muscles will improve the aesthetics of the figure In addition to standard back exercises, it is worth…

4-day Split for advanced

Split training is a known method and practically every gym adept had contact with it It should be used by advanced or optionally intermediate people This is due to strong muscle forcing Training during one training unit of one or two muscle parts means that for one muscle party a person will perform from 3 to even 6 exercises Comparing Split with FBW training, where…

How to build strength – 5 principles that make a difference,

When muscle mass is already there, it’s worth building strength. After all, the muscles themselves may look good, but they will be useless during exercises, competitions and struggles. What to do to make fibers gain more and more durability and allow us to achieve further training goals? Below you will find 5 principles of strength training, thanks to which you will certainly feel the difference.…

Best exercises for women’s endurance!

The use of complex exercises, which are also based on the body weight of a woman training, is a great way to lose a significant amount of body fat. The following exercises can be used in an interval form, which significantly increases the amount of oxygen used by our organism, which effectively translates into a greater amount of fat burned in our body. What exercises…

How many times should you train weekly?

Stimulation of muscles is a process that should occur at appropriate time intervals, which in turn should use the phenomenon of super-compensation. By writing shortly, you have to do the workouts as often as your body allows, which will give you the optimal training effects and will contribute to building muscle mass much faster. After the training session, our body starts anabolic processes, which are…