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Picture of a man holding two dumbbells while sitting on a bench.
Mass training

The best upper-body dumbbell workout at home

How do you get in shape when you can’t afford a gym membership and don’t have access to a home gym?

By performing an upper-body dumbbell workout at home. With just dumbbells as your training tool, you can make a pretty awesome and effective workout. This is how.

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Table showing the amount of repetitions to target depending on the training goal.
Mass training

The best rep ranges, sets, and rest time for weightlifting explained

There are a lot of subtle differences in the weightlifting world regarding rep ranges, how many sets to perform, and how long the rest time between sets should be.

A lot of this depends on whether your main goal is increasing strength, gaining muscle mass, or getting leaner.

These are the best rep ranges for weightlifting and endurance according to science.

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Two men jumping with a rope in the gym.
Muscular endurance training

10 minutes HIIT jump rope interval training

Not everyone looks forward to performing cardio workouts, as they are not always the most exciting thing to do. That’s why I created the following 10-minute HIIT jump rope interval training to spice things up.

Yet, good cardiovascular endurance is necessary for a long, healthy life. It will also help you feel better and perform better in your daily life.

However, cardiovascular training is not limited to running, walking, or biking for an endless amount of hours. There are other workouts we can use to achieve the same results.

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An illustration depicting the differences between a concentric, eccentric, and isometric contraction.
Weight lifting

Isometric vs isotonic contraction

Before we get into the argument between isometric vs isotonic contraction to figure out which one is better, let us take a look at the different types of muscle contractions.

They both sound very much alike, but there are a couple of key differences between these two forms of muscle contraction.

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Weight lifting

Why you should add barbell rows to your workouts

Developing your postural muscles is of vital importance to prevent injuries. Even more so in modern times, because we often bend over and have poor posture due to looking at our cell phones, and sitting in front of our computers all day.

That’s why you should add barbell rows to your workouts to strengthen your postural muscles and correct poor posture.

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Image of someone's home gym.
Cardiovascular training

How to build a home gym during the lockdown

How to build a home gym is a question that often comes up during the COVID-19 times and the frequently associated lockdowns.

While a bodyweight workout can also be performed at home without any equipment, bodyweight training is rather limited and not ideal for strength and mass gains.

That’s not to say that you can’t get fitter and more toned with a no-equipment workout, of course.

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A man bench pressing in the gym.
Mass training

How and why you should bench press

Few weightlifting exercises develop the pectoral muscles as much and effectively as the bench press does.

The bench press, also called the chest press, is one of the most effective and well-known exercises to develop the chest muscles. Various grips can be used when bench pressing to target different parts of the chest.

A lot of weight can be moved with the chest press because it’s a compound exercise. This has a lot of benefits for building strength and muscle mass.

However, since large amounts of weight can be moved, it’s important to lift with proper technique to prevent injuries.

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Picture of men and women in a gym class exercising.
Flexibility training

A dynamic warm up routine

We’ve already established in another post that static stretching is not ideal as a warm-up.

Instead, performing a dynamic warm-up routine will do an excellent job to prepare your body for intense physical exercise, and to reduce the risk of injuries.

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Flexibility training

Static stretching after a workout

Static stretching after a workout has multiple benefits for our bodies.

Not only can stretching before a workout help us to warm up properly by getting the blood flowing to our muscles before training, it can also help our body to cool down after training as well.

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