Mr. Olympia 2021

mr olympia 2021 logo

Mr. Olympia 2021 took part in Orlando, Florida from 7th to 10th October 2021. As usual it was an outstanding performance with big prize money. Here is the winners in each category (men and women). Do no forget to leave …

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Arnold Classic 2021

arnold classic 2021 logo

Arnold Classic 2021 took part in Columbus, Ohio on 25th of September 2021. Arnold Classic 2021 was a part of Arnold Sports Festival. As usual it was an outstanding performance with big prize money. Here is the winners in each …

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Cable Triceps Extension

cable triceps extension

Cable Triceps Extension is an isolated (single-joint) exercise intended to work out triceps. Mainly in the exercise, the lateral and medial head of the triceps work, but with a certain grip, the load can be shifted to the long head …

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Dumbbell Bent Over Raise

dumbbell bent over raise

Dumbbell Bent-Over Raise is an isolated (single-joint) exercise intended to work out rear deltoids. In this exercise, only the shoulder joint works. In conjunction with the correct incline of the body and the correct technique of raising hands with dumbbells, …

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Dumbbell Side Lateral Raise

dumbbell side lateral raise

Dumbbell Side Lateral Raise is an isolated (single-joint) exercise intended to work out medial deltoids. When performing the exercise, only shoulder joints work, the elbow joints, unlike barbell shoulder press, do not involve in the work. Therefore, this exercise purposefully …

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Bodybuilding and Powerlifting. The main differences

bodybuilding and powerlifting

Bodybuilding and powerlifting are very similar to each other because of working with weights, but they also have so many differences simultaneously. And a beginner does not always understand what exactly they are doing in the gym. So let’s figure …

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Dumbbell Biceps Curl

dumbbell biceps curl with supination

Dumbbell biceps curl with supination is one of the main exercise intended to develop the biceps of the arms. The load in the exercise will be distributed between the inner (short) and outer (long) biceps bundles. The good thing about …

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Dumbbell Shoulder Press

dumbbell shoulder press

Seated (standing) dumbbell shoulder press is a basic (multi-joint) exercise intended to work out the muscles of the shoulder girdle. Mainly the load in this exercise falls on the front and medial deltas. In addition, the triceps and, to a …

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How to gain muscle mass

how to build muscles

Any training with weights is a shock for the body. After such a training, the body begins recovery processes. It rebuilds old muscle fibers, and builds up a small supply of muscle fibers in case of the repetiton of such …

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Leg Press

leg press

Leg press is a basic (multi-joint) exercise intended to develop the muscles of legs and buttocks. The exercise is performed in a special machine, where a platform with weights, which also serves for placing legs, moves along the guides. Mainly, …

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Shrugs

exercise shrugs

Shrug is an exercise intended to work out the trapezius muscles and visually thicken the neck. Shrugs can be performed both with a barbell and with dumbbells, or with kettlebells. With the correct technique, the main load in this exercise …

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Back Extension

back extension

Back extension is an exercise intended to work out and strengthen the extensors of the back. The back extensors are very important muscles in the human body as they serve to support the spine. In addition, when performing the exercise, …

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Bent Over Barbell Row

bent over barbell row

Bent over barbell row is a basic (multi-joint) exercise that is intended to develop back muscles. The exercise purposefully works out all the muscles of the back, the rear deltas and biceps. The back of the thigh and abdominal muscles …

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