Alcohol after training – harm or not?

However, this research does not convince me completely. Why? This is another time when Mr. Danielle Levitt performs an experiment that shows that alcohol after training is not so harmful. The previous time, Levitt proved that drinking alcohol (at a dose of 1.09 g ethanol / kg of lean body mass) after muscle damage exercises has no effect on the pro-inflammatory response or muscle performance…

Strength training and its impact on health

Inactive adults experience loss of muscle mass from 3% to 8% per decade, which is accompanied by a decrease in resting metabolism and accumulation of fat (visceral and subcutaneous). Ten weeks of strength training can increase body weight by 1.4 kg, increase resting metabolism by 7% and reduce fat by 1.8 kg.  __ Here you can find supplements supporting your training – CLICK __ Benefits…

Muscle growth

Speaking of muscle growth, we can mean two phenomena – increase in the number of muscle fibers (hyperplasia) and enlargement of their size (hypertrophy). Until then, we can only rely on hypertrophy because hyperplasia does not have significant meaning in humans. There is no scientifically proven effectiveness of any training method, diet or supplement that would cause a significant increase in the number of muscle…

Looking for the perfect division of training

I will only say that for a few years of training I have been wandering using the ‘generally accepted’ rules of training, trusting others with my word – until I have followed the advice in the article below, I have made almost no progress;  __ Here you can fond proteins – CLICK  __ now I think that everyone who begins the adventure with training should…

Intense training and free radicals

Side products of the combustion process  A living organism consists of cells. The function of each of them consists mainly in burning the basic nutrients of fats, carbohydrates and oxygen. It is not just work for the job itself. To simplify the matter, I will use an analogy to have a stove in the house where we burn a tree or coal. We do not…

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…

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…

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…

Mythology in bodybuilding – that is, we deal with myths!

  Myth the seventeenth Aerobic machines in gyms (treadmills, steppers, bikes) are the best way to burn fat!  __ Here you can find fatburner – CLICK  __ Unfortunately not. 80% of the fat reduction effect consists of the right DIET, not training! Worse, it turned out that aerobic training is not so effective (because the body quickly adapts to aerobes and cease to be a…

Optimized Volume Training – maximizing weight gain!

Around 1995, the German Volume Training (GVT) appeared in the world of bodybuilding. The article describing it, was written by Charls Poliquin and really changed the approach of many people to mass training. The assumptions were very simple, we choose a few exercises, and we do 10 series of 10 repetitions. Simple and effective.  __ You can read also: Old-school training __ Unfortunately, like any training…

8 * 8 Vince Gironda Method

I would like to introduce to you the training system presented by Lee Boyece.  Classic bodybuilding presupposes periods of building mass and reducing body fat. As he says, an old adage You can not ride two horses at the same time. However, no one claims that it is not impossible.  Most of the training people do not have genetics, knowledge or time to achieve two…

Exercises for legs

Beautiful legs are a reflection of every beautiful woman, so we should take care of them before it’s too late. It is worth focusing on the exercises that will allow us to enjoy our attribute, which are the legs. Before doing leg exercises, let’s start with the warm-up. We will perfectly prepare muscles for work. We can jog for a few minutes, doing rompers and…

Exercises for slimming

Physical activity and exercise, have their undoubted advantages.Physical movement, helps to burn calories.This effect works, according to a very simple principle, that the more we move, the more we burn calories.Any physical effort, even involuntary and small, causes burning of calories. The simplest example is getting up and down the stairs.If, we live in a multi-storey block, or in a tower block, it is best…

Interval training

When fighting excessive kilos, physical activity is necessary.People interested in weight reduction more and more often pay attention to interval training, also called HIT (short for the English name of High Intensity Interval Training). Initially, this training was intended for professional athletes, while its most important effects were the improvement of strength and endurance.With time, however, it was noticed that such training also allows a…

The 4 biggest mistakes made while building muscle mass

Building lean muscle mass is the basic assumption of the majority of people training in the gyms. If you want to look like “from the cover” – regular training of ALL muscle groups will help you a lot. The main assumption of bodybuilding is to develop as much muscle mass as possible while maintaining body fat at the lowest possible level and appropriate muscle proportions.…

Principles of muscle stimulation – how to stimulate muscles for rapid growth?

When we talk about bodybuilding training, we usually think of his plan, which is a set of exercises used for given muscle parts. Rarely when we mention the way of making a move, choosing the right load or the break time between sets. It turns out that these factors just have a decisive influence on the results of our hard work at the gym. Below…

Breaks between series – meaning a very important part of the training

The time you spend in the gym for rest plays a very important role. However, not only time, but also activities performed between series are of great importance. What form of rest will be the most beneficial for the best results? Each workout is a specific number of series. It should be reminded that it does not always mean better. However, in this topic I…

How to achieve success in bodybuilding – the 5 most important steps

The following text lists the five most important criteria that must be met in order to achieve total success in bodybuilding. The order is accidental – do not suggest, therefore, that the training is placed in the 5th position. Here they are Genetic predisposition Maybe not the most important condition, but unfortunately giving different opportunities. There are those who grow up after bread with butter,…

Ways of training progression – how to increase the effectiveness of training?

To build muscle effectively, progress is necessary. Progress can be performed in many ways, from standard weekly load increase to typical technical slower movements. What addition to training is the best solution? There is no definite answer to this question, it is best to try it on yourself, which gives us the best results. If you found yourself at a time when training simply does…

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…

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…