How to Maximize Your Bench Press

By | November 19th, 2014|training|

We all want to achieve that perfect bench press to astonish our friends. To show that we are the real deal. The bench press is often used to measure a guys strength but unfortunately it isn’t always easy to keep improving… These tips and tricks to maximize your bench press are a great starting point and will help you add some weight to the bar.   This is your first step to master one of the BIG 3. Don’t worry, with some help from us you’ll amaze all of your friends with the progress you’ll make in a short time period. If you’re reading this right now I guess you’re probably stuck at a bench press plateau. It seems that you cannot add any more weight to the bar. We understand that problem and we want to help you to become a rising star in your gym!  That’s why we’ll be giving you the necessary tips to get through the plateau. […]

3 Tips on How to Prevent Injuries

By | November 10th, 2014|training|

You love to workout but one day you’ll get injured and you’ll be out of the game for months. You see your gains shrinking, day after day and week after week. But what if I told you that most injuries can be avoided?   Follow these 3 tips and find out how to prevent injuries. 1. Use correct form I know I’ve told you this already but it is important. I can’t emphasize this enough. It’s no shame to ask for advice when you feel that you’re doing something wrong. Most people love to help you out because they know how it was when they just started out. You can learn this through watching others in the gym or online. But the best is of course to have someone from the gym itself, that’s watching you. Even if you’re using weights for some time, you can always ask for someone to correct you on the small details. Sometimes these small changes will make a big difference. […]

3 Things That May Kill Your Muscle Growth

By | October 21st, 2014|training|

You’re training for weeks, months or even years but it appears that you still look the same as last year… If the only thing you can do is wondering where it went wrong, you’re in the right place to fix that!   These 3 simple but yet effective tips will help you on your journey.   Taking the next step in muscle growth is not that hard, but you’ll probably need to make some changes to your daily routine. If you’re like most gym goers you’re probably sending your body mixed messages. By going into the gym while thinking of growth will not necessarily make it happen. When I’m talking about things that might kill your gains, I’m not talking about small changes. I’m talking about big and necessary factors that will shock your body into growth. Muscle growth isn’t an exact science because every body is different and your body will react different to certain stimuli.  Some basic principles on the other hand like the following 3 are probably going to give you benefits. If you want to find out what they are, you definitely need to keep reading (we’re almost there). Here are the mistakes that might kill your gains. They’re all basic factors that influence your muscle growth, so be honest and ask yourself: Which one is holding you back from your potential? […]

13 Squat Variations You’ve Never Heard Of

By | September 28th, 2014|training|

Squat to boost your strength, balance and muscle growth.   It’s one of the big 3 compound exercises with a reason! Whatever sport you play or whatever goal you have, there is a 90% chance that it’ll help you become better. It does more than only building your legs, it trains your whole body. It’s a full body move (especially when you use a weighted bar)   Here are some benefits to start squatting if you aren’t doing it already : It builds muscle in your entire body. It’s a functional exercise, this means that everyday activities will go easier. You’ll burn more fat. You’ll increase your mobility and balance. It’ll boost your sport performance (you’ll be able to run harder and to jump higher). I know what you’re going to say. “I want to but they say it’s bad for my knees” NO it’s not bad for your knees!  It’s only bad if you do the exercise wrong. What do you have to pay attention to then? Warm up Have your feet pointing straight forward Try to go at least down for 90° make sure your back is straight If you keep these tips in mind, it’s almost impossible to get injured. We understand that always doing the same exercise can get a little bit boring, But don’t worry, we’ve got you covered here. […]

Find Out Why Lifting Heavy Isn’t Always a Good Thing

By | September 10th, 2014|training|

Lifting heavy weights is something every gymgoer is trying to do, but is it always the best thing to do ? There are some signs that can tell you that you might want to lower the weight on that bench bar.   Everyone knows that guy that puts 3 plates of 15kg on each side of the bench bar, lays down, starts grunting and yelling like a black bear, moves the bar 5 inches, and slams it back into the holder. This is one of those signs that tell you that you are lifting too heavy. Lifting too heavy is one of the biggest mistakes people can make in the gym. And no, looking like a fool isn’t the worst thing that can happen while lifting heavy. Sure, there are people who can curl 34 kilograms per arm, but not everybody has that amount of strength to perform a decent curl while holding that dumbell. You should try to handle a weight that you can lift while still having correct form, and being able to maintain that form during those 8-12 reps. If you don’t, you can seriously injure your bicep, shoulder or even your lower back. When this happens, you’ll say goodbye to some months of training, and you will lose the gains you were trying to make in the first place. […]

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