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General Training Information
Basic exercises
Efficient and Effective Training: Basic Exercises
Isolation and Compound Exercises
The most important basic exercises and their variations
Putting your program together – Push and Pull
Refining your program by adding Isolation and Machine exercises
Basic Exercises – Conclusion
The best intensity techniques
Forced repetitions
Drop sets
Pre-exhaust / post-fatigue
Supersets
Rest-pause sets
Negatives / Eccentrics
Peak Contractions
Giant sets
Loaded stretching
21s
Be careful & use sparingly
Last words
Periodization
What periodization is
Conventional linear periodization
Non-linear periodization – a step in the right direction
Holistic training
Integration of further periodization forms
Conclusion to periodization
Myths in bodybuilding
The shape of a muscle cannot be changed
There is no “fat burning pulse”
Abdominal training does not burn belly fat
Squats are not bad for your knees
A cutting phase does not require higher repetition numbers
No excessive(!) caloric surplus is needed to build muscle
There are no mass and definition exercises
Women do not have to train differently than men
Once you stop exercising, your muscles will not automatically turn into fat
Strength training does not make you stiff and immobile
Nutrition in fitness and bodybuilding
Nutrition basics
Protein in bodybuilding and fitness
Basics of protein
Protein quality and biological value
Protein requirements of the individual
Benefits of increased protein intake
Meal timing for protein intake throughout the day
Protein powder – Useful or not?
An overview of the most important aspects
Carbohydrates – friend or foe?
Basics of carbohydrates
Digestion of carbohydrates
Tasks of carbohydrates
Glycemic index
Blood sugar levels and insulin
Carbs for the bodybuilder
Summary and overview
Fat – the misjudged nutrient
Fundamentals of fat
Tasks of fat in the body
Digestion of fat
Fat along with carbohydrates? Better not…
Low-fat vs keto
Good fats – bad fats
Fat intake for the bodybuilder
Conclusion to fats
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