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…

The importance of salt in the bodybuilding body – use or not?

Bodybuilding has become the biggest commotion around sodium. Some delight with its beneficial effects, others avoid it like a plague. Namely, some “load sodium” before the competition, others blame him for his failures. Some remove him from the diet a week before the competition, others limit the supply of sodium only for a day or two. There is a good or bad way to introduce…

Nutrients and supplements, and diet – does one make sense without another?

One must realize that by cultivating all kinds of physical activity we create an increased demand for macro and micro nutrients. The demand of a physically active person for nutrients is higher than that of a sedentary and less active lifestyle.. Accelerated by regular physical activity and proper nutrition, metabolism guarantees more effective use of nutrients that we eat. It should be remembered that the…

How much protein do you need for your muscles to grow?

No professional athlete knows as much about nutrition as a bodybuilder, because no other sport requires such a precise nutrition. The quality and productivity of bodybuilding training is a reflection of its nutritional status; Occupied seats are the direct result of a nutrition strategy. Of the three main nutrients (carbohydrates, fats and proteins), proteins are the most important for bodybuilders. Only proteins become part of…

Gainer versus a natural meal – the whole truth

One of the intensively advertised products on the market of supplements and supplements are gainer preparations. The different types of composition differ from each other, but the most common contain mainly carbohydrates 60-80%, protein 20-40%, MCT oil, vitamins, minerals and small amounts of various metabolic activators like creatine, glutamine, carnitine, dibencozide, inosine, taurine etc. . Browsing the ads in magazines and catalogs of supplements and…

Basics of supplementation – useful information

Like many manufacturers – so many recommendations on the use of suplements and nutrients. What exactly do different forms of supplements differ from each other? How to consume supplements to give the best effect? In this topic we will address very often asked questions about supplements and nutrients, especially among new lovers of strength sports. What is the difference between powder, capsules and tablets? The…

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…

Laying training plans – how to go about it?

The possibilities to compose training plans can be infinite. Combining muscle groups, the number of series, the number of repetitions and the frequency of training – all this affects the successful training. So how should training plans be arranged for the best results? Stacking training plans is not complicated. It is true that such a plan can be arranged by everyone, but a little willingness…

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,…

Supplements – the necessary basis or unnecessary expense?

There are plenty of supplements to the diet on the market, and each of them is characterized by a different action. Manufacturers provide visible results during their use. Are they right or is it just a marketing game? Is it necessary to take supplements? And what’s more – is it necessary? Do all supplements give a clear feeling of their effect? Below you will find…

Problems with building muscle mass – how to deal with them?

Shaping the figure is associated with both building muscle mass and burning fat. It would seem that the only problem while working on your own body is to lose unnecessary ballast, which is fat. However, it turns out that many people have a serious problem with getting good quality muscle mass. Whether we gain weight or lose depends on the basic factor which is the…

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…

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…

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…