If you have been searching for a training programme which will help you build muscle, search no further – the 5×5 training adaptation is the perfect way to accomplish your goal.

Is it possible to grow muscle and lose weight at the same time? Of course not.

First you increase the muscle mass, then you reduce the percentage of body fat and thus emphasize the muscles you got….


Training gradation is the principle that guides you from beginner to competitive training through a gradual increase in the number of weekly training sessions, the number of exercises used in training and the use of more complex exercises for a certain part of the muscles.

The principle of gradation of training has been proven many times so far, but unfortunately, beginners and experienced exercisers do not always follow it properly. 



The basic nutritional ingredients in the food are proteins, carbohydrates, fats, vitamins, minerals, water and dietary fibre. No food has all the ingredients, so a varied and well-balanced diet is advised. 

Proteins are made of amino acids connected in polypeptide chains. There are about 20 amino acids, of which the most important for muscle growth are glutamine, isoleucine, leucine and valine. 


Nutritional supplements provide us with material for muscle growth, energy for training or nutrients such as vitamins and minerals that enable better utilization of food. The nutrition of athletes requires several small and high-quality meals during the day. This can not always be achieved with food, which is where nutritional supplements help us.

Bodybuilder training requires a large amount of protein intake, which is not always easy to achieve with food. Food fills us up more, so we are not always in the mood to eat six times a day.

About Robert Miloščić


Robert Miloščić was born on August 23, 1969. in Zagreb. He started to train with weights in 1984. Three years later enters his first competition and wins second place at Croatian championship in the junior category. Soon he becomes aware of his genetic limits and great importance of the use of anabolics in competitive preparation for bodybuilders, so he turns to coaching. 

He graduated from a physiotherapeutic high school and a bodybuilding school trainers at the Faculty of Kinesiology in Zagreb. He worked as a fitness trainer for 10 years, fitness coach of football players and 17 years in the sales of nutritional supplements. 

In 1999, due to illness, he completed courses in macrobiotic cooking and newly acquired knowledge about foods and techniques for preparing macrobiotic meals enters into preparation of sports and bodybuilding menus.


The 5×5 training adaptation is an old training program for increasing muscle mass translated into
modern language


Along with the training programme, there is also advice on nutrition, the calculation of caloric intake
required for weight maintenance.



The road from easier to harder trainings is marked with gradual increase in calories from quality
proteins and carbohydrates, along with dietary supplements.


Trainings are done three times a week, which leaves four days to rest and build muscle. You will go from the introductory programme to the intermediate programme and finally to the
advanced programme.

Increase motivation

Lacking motivation? We have you covered. Incrise motivation through our bodybuilding books and pamphlets written by American professional bodybuilder and personal trainer – Vince Gironda.

You can buy them through our store on Amazon and Ebay. All of Vince Gironda books ​are available – Balanced Arms, Blueprint for bodybuilders, Definition, The Vince Gironda file 1 and file 2, The Vince Gironda Four Sides, and The Vince Gironda Six Week Bulk Corse.

Everything you need for successful start to bodybuilding.


Bodybuilding is the use of progressive resistance exercise to control and develop one’s muscles (muscle building) by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength. An individual who engages in this activity is referred to as a bodybuilder.