Category: Training

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 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 – 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 […]

40 plus training How people over 40 should exercise depends primarily on whether they are beginners, intermediate, or advanced exercisers. It also depends on whether they have been training occasionally or have not been active at all in the last twenty years. The length of the phase of anatomical adaptation, hypertrophy, and the intensity and […]

ADAPTATION OF GERMAN VOLUME TRAINING Why should we make training adaptations at all? Due to progress in the development of sports science and new knowledge based on work experience with clients, it turns out that some old and well-known training programs have certain shortcomings. Over time, sports science advances, new knowledge is discovered and some […]

HIT TRAINING A big advantage of high-intensity training is that it lasts for a short time. You can finish it in about 35-45 minutes and during that period the body will not start to secrete cortisol and put you in a state of catabolism. You can more easily recover from a short training and be […]

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 […]

PUSH PULL TRAINING PROGRAM What type of training program is it? There are several interpretations of this training, but the basic characteristic is that the muscles are divided into those that push the load and those that pull the load. The muscles that push the load are the chest, triceps, shoulders, and legs. The muscles […]

TEEN BODY BUILDING Training for teenagers brings specific challenges. You go to school, live with your parents or guardians, and you need to balance your school obligations with the demands of training. School is definitely the priority. You need to get an education because a quality education opens up more opportunities. It is definitely necessary […]

TRAINING 3 TIMES A WEEK Who is this training plan for, and what is the training schedule? This plan is for people who are doing advanced training with six or more months of exercise experience and have a goal of gaining muscle mass. It fits perfectly into various lifestyles. You exercise on Mondays, Wednesdays, and […]