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  • Articles
    • 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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