Cool-down and stretching after a workout
Cool-down and stretching after a workout: what research says about recovery, soreness and flexibility, and how to build the final part of a session in 10 minutes.
Training
Programs, exercise technique and load planning.
Three-day split: a sample program
Three-day split: how to divide the muscle groups, a sample «push–pull–legs» program, sets, reps, progression and common mistakes from the standpoint of research.
Full body for beginners
Full body for beginners: why whole-body training is best suited to the first months, a sample A/B program, choosing weights, progression and technique control.
Training at home without iron
Training at home without iron: whether you can build muscle with your own bodyweight, how to make exercises harder without equipment, a sample program and research data.
Squat technique: common mistakes
Squat technique: common mistakes — knees caving in, heels lifting, «butt wink», a shallow squat. Causes, biomechanics and how to correct each mistake.
Deadlift technique: back safety
Deadlift technique and back safety: how the lower back is loaded, whether rounding is harmful, conventional, sumo and the trap bar, the starting position and risk control.
Bench press: technique and injury risk
Bench press: technique and injury risk — grip width, shoulder-blade position, bar path, common shoulder and chest-muscle injuries, spotting and prevention.
Cardio during a bulk: how much and how
Cardio during a bulk: whether aerobic load hinders muscle growth, the interference effect, how many minutes a week, which type of cardio to choose and how to combine it with strength training.
HIIT for fat burning
HIIT for fat burning: whether intervals are really more effective than steady-state cardio, what EPOC is, protocols from studies, session frequency, contraindications and safety.
Training for definition: myths and facts
Training for definition: myths and facts — spot fat reduction, «light weights for many reps», fasted cardio, abs for a six-pack. What actually makes muscles defined.
Cool-down and stretching after a workout
Cool-down and stretching after a workout: what research says about recovery, soreness and flexibility, and how to build the final part of a session in 10 minutes.
Three-day split: a sample program
Three-day split: how to divide the muscle groups, a sample «push–pull–legs» program, sets, reps, progression and common mistakes from the standpoint of research.