Category: Training for Beginners

Generally, during exercising activities, the body uses 3 main energy systems to fulfill the energetic demand and grant energy for continuous activity. The 3 main energy systems, that the body uses to fulfill the demands of our physical activities, are- Anaerobic-Alactic, Anaerobic-Lactic and Aerobic. read more

Take the first step of increasing your cardio endurance and stamina, by understanding the key benefits of aerobical training. Learn how to structure your cardio workouts. read more

Full Range of Motion (ROM) The only beginners’ method for completing the workload and ideas, implied in the principles we talked about above, is the full range of motion. This way of training, where the tension extends along the full range of motion of the exercise and tenses all the sectors of the worked muscle,... read more

De-Adaptation Before analyzing the basic principle called de-adaptation, we have to clear out the term ‘Adaptation’ It can be defined as – A process, in which the organism gets used to the irritants from the inner and outer environment. In sports, we observe two types of adaptation: Positive adaptation Negative adaptation When beginners start to ... read more

This is a basic principle, that revolutionized the bodybuilding training methods. Muscles can work as synergists, antagonists, stabilizers or separately. During the basic (compound exercises) the muscle groups work together, without being able to differentiate the participation of the separate synergists. Something more to it, during the progressively increasing fatigue the individual unconsciously transfers the... read more

Systemizing the number of sets and reps in each exercise. Getting down to the most optimal number of sets for one exercise is a problem for most trainees. The modern training methods point the number of sets per exercise towards 3-4 sets. If we do a single set in an exercise, that would be more ... read more

Now let’s talk about the first, founding principle of productive workouts. We have learned how the hypertrophy mechanisms work, so now we will move on to learning the basic principles we can use, when applying the workload of our workouts. There’s one condition to successfully building a good, balanced physique, mainly- getting stronger. If we ... read more

Types of muscle hypertrophy We differentiate two types of muscle hypertrophy Myofibril hypertrophy Sarcoplasmic hypertrophy Myofibril hypertrophy This type of hypertrophy is referred to as the growth in size of the muscle fibers, also known as myofibrils. It is accompanied mostly by the increase in the strength capabilities of the individual, due to the fact... read more

How and why does the body build muscle mass and what is the science behind it? The process of increase in the size of our muscle fibers is called “hypertrophy”. We are going to dig down deep into read more

The repeated maximum is an individually defined workload, that can be lifted for a given number of reps until failure.

For example, if you can complete 10 reps until failure with 70 KG on the bench read more