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Periodization Periodization is a way to organize training over time, considering the workouts’ intensity (strength) and extensity (duration). It involves dividing training into distinct phases based on the training goals, including microcycles, mesocycles, and macrocycles. A microcycle typically spans a week, a mesocycle covers 4-6 weeks, and a macrocycle encompasses a period ranging from 6 […]
CHARACTERISTICS OF BCAAs
CHARACTERISTICS OF BCAAs BCAAs are also called catabolism protection. Catabolism is a state of breakdown of muscle cells, so it is definitely useful to take a supplement that protects against catabolism. BCAAs consist of three amino acids; isoleucine, leucine and valine, and these are essential amino acids that the body cannot synthesize on its own, […]
Training program – beginners
TRAINING PROGRAM – BEGINNERS This training program consists of three types of training: endurance, hypertrophy and strength. The program begins with endurance training, which serves as an introduction to the overall training regimen. Its primary objectives are to familiarize us with the training process, acclimate our bodies to the stresses involved, and reduce any inflammation […]
Training program – Advanced
TRAINING PROGRAM – ADVANCED INTRODUCTION The advanced mass training program covers the sixth to the ninth month of training. This program lasts a bit longer compared to the beginner and intermediate programs, as the strength training phase extends to four weeks, unlike the two weeks for beginners and intermediate trainees. To continue making progress in […]
Training program – intermediate
TRAINING PROGRAM – INTERMEDIATE INTRODUCTION The mass training program for moderately experienced exercisers builds upon the beginner’s training program. This program is more demanding than the beginner’s program. You will perform more working sets for each muscle group, incorporate a greater variety of exercises, and use heavier weights due to your increased strength over time. […]
Training splits
Training splits The training schedule depends on the individual’s fitness level and training goals. Beginners typically train fewer days than advanced exercisers or competitors. Those aiming for weight loss may have more sessions than those focused on mass gain at the same fitness level. Lifestyle also plays a significant role in organization of training, with […]
Training principles
TRAINING PRINCIPLES Training principles describe various ways to structure workouts throughout the week, different techniques for performing specific exercises, and repetitions aimed at stimulating muscles in new and different ways, leading to continuous progress in strength and muscle growth. A typical training program usually consists of a combination of several training principles. Principle of Progressive […]
Pyruvate – Bodybuilding Supplements
Pyruvate – Bodybuilding Supplements Pyruvate is a natural substance that the body produces in cells during carbohydrate metabolism. It can also be found as a food ingredient, for example, in red apples. Pyruvate is produced at the end of the glycolysis process and provides energy to living cells through the Krebs cycle. In combination with a […]
Training plan for competitors
TRAINING PLAN FOR COMPETITORS This is a training plan for people who exercise very seriously, have more than two years of experience in the gym, or are preparing for a competition. Competitors usually accompany this type of training with a suitable “cure” because it is not easy to exercise this hard and rest enough for […]
Ashwaghanda
Ashwaghanda Ashwaghanda is a plant used in traditional Indian medicine. According to some research, it reduces stress and anxiety by regulating the level of cortisol, the stress hormone. It increases energy levels and general vitality, boosting immunity. It increases the maximum amount of oxygen that a person can use during exercise. In weight training, it […]