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STABILIZER MUSCLES

Today we’ll talk about stabilizer muscles.  These are the muscles that are responsible for the equilibrium position of the parts of our body relative to each other during the exercise. Some believe these muscles should be intentionally exercised, some think that it’s unnecessary.  Admittedly, stabilizer muscles have a great impact on your strength and technique.  Let’s try to figure it out.

THEORY

There are a huge number of different muscles in our body, that ...

WHY PROGRAMS DOESNT WORK

You keep working out, and the meat does not grow.  Sometimes it even, oh, my God, decreases.  And you’re training properly.  You give your muscles enough time to rest, train the group once a week, use compound exercises and the “pyramid”. From time to time you shock your muscles with forced reps and feel that your muscles are constantly filled with blood during workout.  And they... don’t grow anyway.   Muscle growth is affected by two main factors: recov...

OVERVIEW OF BEST TRAINING PROGRAMS!

Perhaps one of the most popular questions a person who bought a gym membership asks is “WHAT KIND OF TRAINING PROGRAM SHOULD I USE?” Even th

Perhaps one of the most popular questions a person who bought a gym membership asks is “WHAT KIND OF TRAINING PROGRAM SHOULD I USE?” Even the average person, who is far from sport, can see that the programs are DIFFERENT, as well as their EFFECTIVENESS.  There is a huge variety of different complexes and spli...

DWAYNE'S TRAINING

Hey, guys.  Let’s talk about HERCULES TRAINING today.   I watched the trailer of the “HERCULES” movie with Duane Johnson in the lead role once again and could not but admire the superb form that he was able to reach in order to star in this movie.   Boy Dwayne, aka “The Rock”, has a good chance of getting ahead of the Austrian boy Arnold Schwarzenegger aka “The Austrian Oak” at this rate.

I’m often asked how Dwayne Johnson trains and eats in orde...

MASSIVE FOREARMS

Hey, fellows.  Today I represent a very practical article.  Today we’ll try to figure out once and for all how to build the forearms in the best way.  And although these muscles are not of high priority due to their small size, they are most often visible during the year.  That's why we don't want to leave them flaccid.   How do we structure the studying?  First of all, I will give you a short theoretical overview of ...

BEST EXERCISES FOR BIG SHOULDERS

Every man who goes to the gym dreams of a V-shaped body. No wonder, because this is the silhouette that distinguishes any man from a woman.  This is due to our anatomical features. Specifically, women bear children, so men and women have very different pelvis/shoulders ratio.Women usually have wide hips and narrow shoulders (relative to the hips).  In contrast, men have broad shoulders and narrow hips. At least, that’s how it’s supposed to be.  Therefore, the wider the shou...

LOW CATABOLIC WORKOUT

In order to progress quickly in muscle mass gain, we need to either increase the SPEED OF ANABOLISM or decrease the SPEED OF CATABOLISM in our body.  In the former case, we will start gaining faster than we lose, and in the latter case, we will not gain faster, but we will lose slower.  In both cases, the equation will be positive in favor of increasing muscle mass and strength.  Traditionally, in bodybuilding, athletes try to increase the speed of anabolism with various additi...

HOW TO BUILD PECTORAL MUSCLES?

So, today I want to talk about the pectoral muscle training. Given the fact that I recently launched a closed forum and wrote a whole training manual on pectoral muscles and its development, the release of such material suggested itself. This topic is very popular, because all young "Arnolds" are primarily interested in pecs and biceps.  In some ways, these are bodybuilders' hallmarks.  If you ask me what's more important among these two muscles, I'll say it categorically: CHEST! Wh...

ARNI'S PROGRAM

We often strive to be like our heroes.  Arnold Schwarzenegger can be treated differently, but even the most bitter sceptic admits that old Arnie got more from BODYBUILDING than bodybuilding got from him.

Almost half a century has passed since Schwarzenegger’s rise in bodybuilding, and many still admire his physique and want to be more like Arnold rather than Jay Cutler or Ronnie Coleman.  Why? Because his physique was aesthetic.  Sufficiently big and well-worked. &...

SUPERSETS

For those guys who have been training for more than a year, there are several special techniques and methods to increase the intensity of load and energy consumption while working in the gym. For beginners, all these techniques are as good as a sick headache, because their muscles and body have not yet adapted to the usual techniques. But advanced athletes often need to look for non-standard ways to increase intensity. There are so many ways to do this. Today we will consider one of...

FASCIA STRETCHING

I promised to give you some interesting training programs within the next month. Today we will consider a training program, which is popular in the Unites States and focuses on higher-level athletes. It's called FST-7 (Fascia Stretch Training-Seven). Its advocate is Hany Rambod.

GENERAL THEORY: FASCIA

This training program is aimed at the STRETCHING OF MUSCLE FASCIAS, which play the role of a “CASE” for muscle fibers.  In other words, many ...

THE PYRAMID PRINCIPLE

That’s amazing how many options are there for changing power load when you work out at the gym. You can make it very light with small weight and workout volume. Or you can make it extra hard by adding heavy weights and increasing intensity.  Plus, you can do that not only with weights, volume (number of sets) and intensity (rest between sets) BUT also with various TRAINING PRINCIPLES. Some of them DIRECTLY affect the complexity of the load, others do that INDIRECTLY, by assisting with ...

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URGENT HELP: If you need any help, please contact us by e-mail: 2024-06-14 21:59:29 +0000 UTC View Post

HOW MUCH PROTEIN WE NEED

Hey, folks. Today and in the next sports issue, we’ll talk about protein.  And we won’t just study theoretical inferences, but develop practical recommendations useful for muscle building and development of muscle strength.  I’ve planned to deal with two important issues.  Today we’re going to talk about HOW MUCH PROTEIN DO WE NEED FOR MUSCLE GROWTH.  Both during the day and for a one-time intake.  And in the next issue we’re going to look into the subject o...

TARGET VS TIME

HOW LONG WILL IT TAKE TO BULK UP?

Hey, what I’m about to tell you today will be nothing new for many people.  However, since new people regularly join us, this topic is still relevant.  After all, before starting anything, we first PLAN and estimate the costs we’ll incur.  Including time, the most important human resource.  That’s why I wanted to give the most honest answer to this question.

Unfortunately, most athletes and instructo...

HOW TO CHOOSE THE RIGHT WEIGHT?

HOW TO CHOOSE THE RIGHT WEIGHT FOR STRENGHT TRAINING?

One of the most frequent questions that my readers ask me is about progression of load in exercises. And more specifically, the choice of the right weights in the exercise.   The matter is that this weight is not static, and it must constantly change, according to the principle of overload.  And that’s where the problems begin.  Not only is it difficult for beginners to understand what weig...

THE PYRAMID PRINCIPLE

That’s amazing how many options are there for changing power load when you work out at the gym. You can make it very light with small weight and workout volume. Or you can make it extra hard by adding heavy weights and increasing intensity.  Plus, you can do that not only with weights, volume (number of sets) and intensity (rest between sets) BUT also with various TRAINING PRINCIPLES. Some of them DIRECTLY affect the complexity of the load, others do that INDIRECTLY, by assisting with ...

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MUSCLE GROWTH THEORIES

Do you know what makes your muscles grow? Most people will say yes.  Weight-lifting exercises.  Unfortunately, this is a bird’s-eye view of the matter, since a tie layer deals with heavy weights daily, but doesn’t get any bigger. Even biochemists who study muscle cell growth cannot unambiguously say what makes our muscles grow.  And this is very sad because different explanations of this process, longed-for for any bodybuilder, suggest different roads to result.  ...

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POST-WORKOUT NUTRITION

Dear friends. Here’s a mind-blowing article. I recommend you to read it all because you’ll learn a lot of useful stuff.  Proper post-workout nutrition has traditionally been crucial in bodybuilding.  After all, we all remember that workouts only destroy our muscles, which may grow or may not grow, but only AFTER the workout and only when there is enough building material.

It has been 9 months since I released a very detailed post-workout nutrition pattern, focused on muscl...

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BEST EXERCISES FOR BIG SHOULDERS

Every man who goes to the gym dreams of a V-shaped body. No wonder, because this is the silhouette that distinguishes any man from a woman.  This is due to our anatomical features. Specifically, women bear children, so men and women have very different pelvis/shoulders ratio.Women usually have wide hips and narrow shoulders (relative to the hips).  In contrast, men have broad shoulders and narrow hips. At least, that’s how it’s supposed to be.  Therefore, the wider the shou...

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As a thank you for your support, our team provide you 1 month access to our

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BEST PROTEIN FOR MUSCLES

Hi friends, we’ve already defined the AMOUNT of protein required for muscle growth in the previous sports issue. As I promised, now let’s talk about the QUALITY of this protein.  I think it’s no secret to you that not every protein is equally useful for growing muscles.  Something is better, and something worse.  There are proteins that are better not to use.  Different sources of protein have not only different effectiveness in terms of muscle growt...

MUSCLE AFTER 40

• The Placebo Group lost in dry body weight, and the Vitamin Group, on the contrary, gained dry body weight in comparison with their condition before the experiment.   The blue bar is the dry mass level BEFORE the experiment.  And the red bar is the level AFTER the experiment.  Dry body weight has increased in the vitamin D group.   But that’s not all.  Scientists also measured strength levels.  Those ladies who consumed vitamin D got a small incr...
  2023-10-17 15:35:42 +0000 UTC View Post

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HOW MANY REPS WILL MAXIMIZE YOUR MUSCLES GROW

Do you want to improve the effectiveness of your workouts and grow more muscle than usual? Maybe you’re a martial artist and you need strength endurance? Absolute strength?  There are many factors and secrets that affect the progress rate in these areas.  Today I’ll tell you about several of them involving the number of reps, the speed and weight of the equipment.  Moreover, this information is not the usual crap from bodybuilding magazines, but fresh from three foreign uni...

KETO DIET

Before preparing this material, I invited my readers to ask the most exciting questions about KETO DIET.  In this way, I have found that what people are most concerned about is the practical aspects (food list, rules, loading) and health hazards (brain, loss of consciousness, organs) that keto diets can cause.  In general, such a survey gives me hope that today’s issue will not only be interesting, but also very practical.  You’ll learn a l...