Hypertrophy, the increase in muscle size, is a primary goal for many engaged in resistance training. Achieving optimal hypertrophy involves not just lifting weights but employing specific techniques that maximize muscle growth. This article synthesizes findings from the recent review by Korakakis et al. (2023) to provide evidence-based...
In today's fitness industry, becoming a certified personal trainer is not just a career choice but a commitment to health, safety, and professional growth. The IFBB Nordic Academy offers a premier certification program designed to elevate your career in the competitive field of personal training. Here's why earning your personal trainer...
The development season, often called the "off-season" or "bulking phase," is a critical period for bodybuilders and physique athletes focused on muscle growth and strength gains. Determining a sufficient body fat level during this time is essential for balancing performance, health, and sustainability. This article delves into understanding healthy...
When it comes to fitness and bodybuilding, the mind is almost as important as the body. Successful fitness athletes and bodybuilders are known for their intense motivation, often willing their muscles to grow through sheer determination. However, the mental aspect of fitness and bodybuilding goes beyond motivation. To excel, one must understand and...
Navigating the competition season for IFBB athletes requires strategic planning, especially when participating in multiple shows. Balancing stage readiness with long-term health and progress is crucial for both coaches and athletes. This guide provides a comprehensive approach to efficiently managing the challenges of competing in several events...
The selection of exercises in strength training can significantly impact your muscle growth and overall progress. Recent research by Larsen et al. (2024) sheds light on how the hip flexion angle during leg extensions affects quadriceps femoris muscle hypertrophy. The study found that a 40° hip angle favored hypertrophy in the rectus femoris,...
Competing in physique sports is an exhilarating journey filled with dedication, intense training, and meticulous nutrition. The thrill of stepping on stage and showcasing the results of months of hard work is unparalleled. However, the period following competition often brings challenges, commonly called the "post-competition blues." These...
When it comes to glute training, two exercises often dominate the discussion: the hip thrust and the back squat. Both movements are praised for their effectiveness in building the gluteal muscles, but which truly reigns supreme for maximizing glute hypertrophy? Let's delve into the latest research and compare these two popular exercises.
The gluteal muscles are among the most robust and essential muscles in the human body, playing a critical role in movement and overall physical health. These powerhouse muscles include the gluteus maximus, medius, and minimus. Let's dive into the anatomy and functions of these muscles to appreciate their importance in our daily lives.
