All you need to know about working at your limit is the one-time maximum.Calculator for calculating the one-time maximum (here)Most people associate the maximum effort method with two things:1. Work with maximum weights, which involves performing one maximum repetition for the basic exercise.2. The Westside Barbell System.The Westside Barbell system does...

These popular nutrition myths for extra strength and muscle mass can lead you to the opposite result. Fortunately, this is easy to fix!The term "broscience" (fraternal science) refers to the dissemination of pseudoscientific information.Not everyone will spend time on self-education (textbooks on nutrition, anatomy, physiology, biochemistry, biomechanics, etc.), and no one...

Getting used to a ketogenic diet is not easy, even when it's delicious. At your request, these 5 supplements will speed up your adaptation and make it easier to switch to a low-carb lifestyle.If you decide to switch to a ketogenic diet, prepare for the fact that there will be a...

Not my favorite, but certainly effective diet. Since you ask so much, as they say - "diet in the Studio"!I suggest that you thoroughly study the low-carb ketogenic diet and its three variants: the standard, cyclic and targeted ketogenic diet. This guide includes detailed instructions for creating a nutrition plan and...

Calculator daily calorie intake is an excellent tool to determine the energy needs of your body depending on the mode of training. For calculations we use two formulas:Formula base metabolic rate. This formula uses multiple values, such as your height, weight, age and gender to calculate basic caloric needThe Harris-Benedict Equation....

Lose the extra pounds and transform your body with a super-intense 12-minute crossfit workout.It's time to get ready for the summer season! Are you ready to change yourself for the better? If so, this training is designed specifically for you. A super-intensive 12-minute program will increase your overall anaerobic endurance, and...

Everyone wants to achieve maximum results during training. But to really reach the limit in deadlift, squats, bench press, you need to develop a strategy that involves little more than a simple race for the weight you can take.Not hurrySwitching attention to training on the principle of "one repetition with maximum...

You can't hide a flat or fat ass in a bathing suit. Beach season is a hard time for saggy buttocks! Get ready for summer, it's time!Getting swimwear, girls and ladies: the beach season is just around the corner! If all winter you regularly visited the gym, diligently preparing for the...

Meat has been an integral part of the diet of almost all human cultures since ancient times. Due to the content of protein and essential amino acids, which can not be obtained from other types of food, meat is extremely useful for athletes and people who are experiencing physical activity.Meat helps...

Eat fat to burn fat. Not all dietary fat makes us fat. Up-to-date information about useful lipids will help you improve your health and melt subcutaneous fat!Once they were considered the main culprits of all health problems, but today dietary fat is amnestied! There are new and new studies proving that...

Sports supplements for women provide additional benefits in terms of fat burning and lean muscle mass.The ideal figure can only be created by a proper, heavy training regime, which also ensures the production of a large number of endorphins in the body. All calculations show that 80% of success depends on...

Training the chest muscles requires a lot of energy, so it is also used to burn excess fat.The largest muscle of the chest is called pectoralis major in Latin. This muscle is attached to the humerus and is located in the direction from the chest bone to the clavicle. The main...

Many beginners may think, " why train your legs when the bench is empty for bench presses?» And even if you have reached the stage where the need to train your legs is no longer in doubt, you may still have questions about working out your lower body.1. Leg workout should...

In our life, an inevitable phenomenon called holidays regularly occurs. Of course, in addition to the positive impact – meetings with friends, emotional charging – holidays make us feel remorse, mainly because of the abundant food during the holidays. Our conscience makes us feel ashamed that we show weakness and start...

Dear friends!Happy New year 2016!Read the blog in the new year and achieve your goals.Best regards, your Alexander Zinoviev!

Summing up the year, I want to congratulate my students on their results!Someone lost, someone's been working out.Well, Natalia Sidorkina became the champion of Russia on powerlifting!1st place in the category of 56 kg3-e a place in absolute categoryWith what it and congratulations! 

It is no secret that testosterone can be called the" Holy Grail " of male hormones. Below are safe ways to increase your testosterone in natural ways.The power of testosterone is almost mythical and there are no miracles in this, it can increase muscle and burn fat in the body in...

I think many people have heard that morning cardio on an empty stomach can speed up the process of burning fat. And so those who want to lose weight start every morning not with Breakfast, but with a run. But there is one thing-is it really so?The fact is that a...

Nutrition before, during, and after a workout is of great importance.You already know that sports nutrition has a huge impact on your results. The abdominal press is formed in the kitchen, we are what we eat, and so on, and so on. "Yes, of course," you mutter. "I've heard it all...

The perfect figure is a dream of any woman. And it is not so important whether You are 20 or 40. But the fact is that women after 40 (most of them) do not seriously approach physical activities, as a result, they refuse to visit fitness centers, complaining about their inefficiency.Please...