What Makes A Good Exercise?

If you step into a good gym, it is quite possible to get overwhelmed by countless possibilities to train. Different machines, barbells, dumbbells, kettlebells, bodyweight exercises, there is much to choose from and you have to select an exercise for your training program. What makes a good exercise? What is “the best” exercise to grow your chest/booty/biceps? Read on to make an informed decision the next time you hit the gym! Continue reading “What Makes A Good Exercise?”

The Hypertrophy Range Myth

The idea of repetition ranges is pretty old, dating back at least to the ’50s. It’s the concept that training with certain weights and therefore repetitions elicits different adaptations like strength, muscle building and endurance. And on the first glance this makes perfect sense, as you get better at what you train. But if you followed the fitness industry for some time, you find conflicting ideas of what makes muscle grow the fastest. So grab a protein shake, put on the “Conan” soundtrack and let’s have a closer look. Continue reading “The Hypertrophy Range Myth”

To Flex Or Not To Flex: Keeping Your Spine Healthy

Will rounding your back kill you?

Posture and form for everyday movements and during exercise got a lot of attention over the last years. Depending on whom you listen, you get a wide array of statements. From “it doesn’t matter” to “don’t do this, you will die” you will find someone from each camp defending his beliefs almost religiously. I want to give you a quick and easy understandable summary of what science has to say about the controversial topic of flexing your lumbar spine. Continue reading “To Flex Or Not To Flex: Keeping Your Spine Healthy”

Stop Comparing Yourself To Others

A case for being ego-centered.

I got into the iron game through Crossfit training and I enjoyed the atmosphere of competition and community for a long time to come. However, I can remember many unpleasant situations where I would compare myself to others. In fact this is even encouraged in Crossfit as almost every box has a white board where members document the kilos they lifted or the time they needed to complete a workout. Nevertheless, staring at the white board and only wondering if you will ever be that strong, will not make you stronger. Continue reading “Stop Comparing Yourself To Others”

Five Is The Magic Number

What makes a repetition stimulating?

Perhaps you have already heard something like “effective repetitions”, “stimulating reps” or “junk reps”. They all refer to the fact that not every repetition of a set is equally efficient to stimulate muscle hypertrophy. To force a muscle to grow, certain key factors have to be met. Continue reading “Five Is The Magic Number”

Your Training Plan – The Bare Bones

A minimalistic approach to training.

First of all, I hope you have at least some kind of training plan. If you go to the gym to just get onto some machines you like or that are unoccupied at the moment, that would not be training, that’s just “working out” and as efficient as eating soup with a fork. You need a plan that leads you to your goals and that plan doesn’t have to be fancy! So let’s take a closer look of what every good training plan should include.

Continue reading “Your Training Plan – The Bare Bones”

I Tried Everything Excluding Liposuction But I’m Still Fat

Welcome to advanced fat loss strategies.

The idea for this blog article (actually the title) came from a good former collegue of mine who is passionate about training and food as we are but is struggling with his weight. This is frustrating especially if you are investing a lot of time and effort in it! He is definitely not alone with it: Stefan and I went through some of the common pitfalls too and did have longer periods where we didn’t make any progress. In this article we collected some of the reasons why your weight loss efforts may not be working as you wish. Continue reading “I Tried Everything Excluding Liposuction But I’m Still Fat”