Category: Training

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 […]

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 – 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 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 […]

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 […]

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 […]