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  • High Intensity Training (HIT)

    Highlights: -extremely short training sessions, typically just 2 all-out sets -totally exhausting the involved muscles -6 to 10 reps for upper body, 12 to 20 reps for lower body *** The HIT method is an unorthodox way of building muscles, first introduced in 1970’s by Arthur Jones and …

  • Introduction to body core training

    Today, almost every bodybuilder already knows that huffing and puffing under heavy weights, working out the main visible muscle groups is not enough for a complex training. Adding cardio, especially in cutting phase, is something you just can’t avoid. But what about training internal muscles? …

  • FST-7 (Fascial Stretch Training)

    Highlights: -the aim is to stretch the fascia (outer layer of the muscle) to enable more muscle growth -the regular sets are followed by a 7-set series with the aim to pump blood and nutrients in the muscle *** FST-7 is a brainchild of Hany Rambod, celebrity coach of some of the best …

  • Is heavy resistance training safe for seniors?

    There is a lot of confusion in the bodybuilding community regarding bodybuilding (or resistance training in general) for seniors. Most coaches will intuitively discourage older trainees from heavy training. The most common approach is to lower the weights with increasing age. Persons over 80 years …

  • Shaping up - diet and training

    The shaping-up phase is of key importance for someone in training. This phase allows her/him to display her/his muscle mass which s/he has industriously built up in training, through the bulking phase and cutting phase during the entire year! Not to run the risk of losing your muscle mass through …

  • Training for strength - Part 1 (Basics)

    If your aim is achieving maximum strength, your training will be somewhat different from that typical for bodybuilders. First you need to understand how strength is achieved. CNS versus muscle size There is no muscle movement without a signal from the brain. CNS (central nervous system) sends a …

  • Max-OT (Maximum Overload Training)

    Highlights: -introduced by the AST company -built on the concept of maximum overload and maximum intensity -heavy weights, low repetitions *** The Max-OT method is based on 7 main rules. Although the AST Company offers a 165-page manual on Max-OT, those 7 points are more-or-less what you need …