Sport

The training process cannot be effectively built without understanding periodization — a method of planning load and recovery over a long period of time.

This is especially important for both competitive and non-competitive athletes. Upon reaching a certain level of fitness, it is the elements of periodization that help avoid overtraining, prolong progress, and accurately […]

Building a training process is a systematic work that includes three levels: an annual macrocycle, weekly or ten-day microcycles, and individual training sessions.

Each stage requires consideration of the athlete’s goals, level of preparation, and recovery characteristics of different muscle groups.

Transition from full body to splits

Full body is an effective approach for beginners […]

For muscles to grow, it’s not enough to just regularly go to the gym. Without a well-structured training process, the body quickly adapts, progress stops, and motivation fades away.

In bodybuilding, not only the load is important, but also its periodization, recovery, and timely changes in stimuli.

Let’s analyze the key mistakes that hinder progress.

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The narrow grip bench press is a compound exercise aimed at activating the triceps, inner chest muscles, and front deltoids. It is one of the most effective exercises for increasing the strength and mass of the triceps, as well as for strengthening the inner part of the chest.

This exercise is popular among bodybuilders, powerlifters, […]

The barbell bench press with a medium grip is a classic foundational exercise that evenly distributes the load between the pectoral muscles, triceps, and anterior deltoids.

This grip is preferred by many athletes as it provides a comfortable and natural position for the hands.

With a medium grip, the hands are placed slightly wider than […]

The Russian twist is an exercise designed to strengthen the oblique abdominal muscles and the stabilizing muscles of the core, as well as to enhance rotational strength. It helps to form a defined abdominal area and improve athletic performance, focusing on movements characteristic of both sports and everyday life.

The Russian twist is performed in […]

Curl-ups are a fundamental isolation exercise aimed at developing the rectus abdominis muscle. This is an effective way to strengthen the abs and shape a defined belly.

Curl-ups are performed lying on your back. The athlete lifts the upper body, activating the abdominal muscles and maintaining tension in the abs.

This is one of the […]

The plank is a static exercise that effectively strengthens the core muscles, improves posture, and develops overall body stability.

It is suitable for people of various fitness levels and requires no special equipment.

The plank is performed lying on the floor, where the body is held in a straight line, supported by the forearms or […]

Hanging leg raises are one of the most effective exercises for strengthening the abdominal muscles, especially the lower part.

Additionally, this exercise develops the core muscles, which helps improve stabilization and overall strength performance.

This exercise is performed on a pull-up bar or a stand with forearm supports. The athlete, hanging, raises straight or bent […]

Hyperextension is an isolated exercise focused on developing the spinal extensors, glutes, and hamstrings.

This exercise helps strengthen the lower back muscles, improve posture, and reduce the likelihood of injuries when performing heavy compound exercises. It also helps alleviate back pain.

Hyperextension is performed on a specialized bench where the pelvis is secured and the […]