• Effective Body Shaping – Men

    Ask people in the fitness studio why they exercise and you may get many quite different answers. Actually, many people will feel embarrassed about your question because they have never really given much thought to the goal in theirworkouts. That is the first elementary mistake. If you want to …

  • Benchpress – the ultimate guide

    There is no doubt that bench press has a special place among all the exercises in bodybuilding. It is usually the first exercise novices learn. Many bodybuilders measure their progress by their bench press improvement. It is considered by many as the most effective upper body exercise. And so on. …

  • Resistance training for women

    Unlike men who are usually seeking maximum muscle growth (at least those reading our website) female gym-goers tend to have more varied training aims. You can obviously seek to achieve a very muscular body – after all, female bodybuilding is here for some 40 years and thriving. But the fact …

  • 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 …

  • Hardgainers - Training and Nutrition

    Our genes make us special. Just as some of us have brown eyes and others blue eyes, some people are naturally predisposed to gain muscle mass easily while others may have to use all kinds of tricks to achieve the same results. In bodybuilding, we usually call such people “hardgainers” …

  • Periodization in bodybuilding – Part 1

    Periodization is a basic concept in all sports. Professional athletes need to divide their training into several phases: this is usually general physical preparation, sports-specific preparation which is peaking before a major competition and of course a period of resting. The longest period of …

  • 5 rules for safe and effective bodybuilding training

    Heavy weight training is very demanding on your organism. Interestingly, the muscles are not the part of your body most susceptible to injuries and health problems. Sports medicine is practically synonymous with orthopedic medicine and over 90% of all sports injuries are joint injuries. Another …

  • Wraps, sleeves, bands – should I use them?

    Highlights: -wraps, sleeves and bands are helpful for the heaviest sets in some exercises -external protection should not be applied all the time as it would weaken the joints *** Some exercises are so strenuous for joints that some sort of mechanical support should be considered. Almost all …

  • 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 …

  • Growth Hormone

    Human Growth Hormone (HGH or GH) is necessary for proper physical development in childhood and puberty. Its functions in adulthood are important but less understood. It seems that GH must be present in the body in proper levels: too little of growth hormone is probably just as bad as too much of …