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Are squats the key to developing hamstrings?
For years, you’ve been told that basic lower-body exercises are enough to develop bulky hamstrings. Science says otherwise. Q: Everyone says that squats are the best exercise for developing all the...
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Does high volume accelerate muscle growth?
Which is more effective – increasing the volume of the load and training each group once a week, or increasing the frequency of training by reducing the volume? The answer may surprise you! Why does...
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5 common walking injuries and how to deal with them
1. Stretching the lower back Symptoms Discomfort or pain in the lower back, on one or both sides of the spine. Causes of injury. If you are not used to long walks, your technique may deteriorate as the...
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Sports nutrition in natural bodybuilding (scientific review)
Nutritional Supplements When preparing for a competition, bodybuilders focus on the three most important aspects: strength and cardio training, and diet. However, some athletes also take various...
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The most important muscle group – expert opinion
Which muscles are more important than others? An expert on training for the elderly believes that it all starts with one muscle group, which affects body composition and quality of life more than other...
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What is a cheat meal and how does it help you lose weight?
What is a cheat meal? Carbohydrate loading can take two forms: carte blanche (eat whatever you want) or one free meal, and the rest of the meals remain on the diet. The choice depends on your current...
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Sample Diet and Workout Program
Monday. Very low in carbs, high in fat, moderate in protein. Workout: 3×12 Barbell Squats 3×10 lifting to the platform with dumbbells 3×12 lunges 3×20 leg press 3×20 rise on your toes Tuesday. The diet...
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