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How to expand the chest

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Many highly trained trainers believe that by performing certain exercises, it is possible to achieve expansion of the chest. This is usually done by doing two exercises in combination. These exercises include barbell breathing squats and dumbbell pullovers on a transverse bench. Through the systematic practice of these…

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High-intensity or super-intensity training

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Super-intensive training (from the English – High intensity training or HIT ) is a direction in strength training , where the emphasis is on increasing the intensity of training in order to create overload, which leads to more pronounced muscle hypertrophy , explosive strength , active release of free testosterone (in men)  and a…

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Features of training with steroids

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One of the main factors in the successful use of anabolic steroids is the correct reorganization of training. In general, training while using steroids is not much different from conventional training programs , however there are some accents and features that we will…

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The best workouts for weight loss

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It has been scientifically proven that aerobic training (or cardio training ) is most effective for burning fat and shaping a bump in men and women. In the long term , high physical activity is more likely to contribute to weight maintenance than diet. Aerobic…

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Training program for professionals

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This article provides practical advice for long-term bodybuilding and powerlifting athletes . We have tried to collect information that allows experienced athletes to reach a new level of training. You can figure out how to get out of your training plateau . The main focus is on the most…

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Fitness Trainer Recommendations


Many women, choosing a training plan, do not achieve visible results because the individual characteristics of the female body are not taken into account. In particular, testosterone is secreted in girls much less , so they physically cannot achieve the hypertrophy characteristic of the…

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Training program for beginners

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The beginner workout program is designed to build and strengthen the functional base of the body. In bodybuilding, it is very important to start training right, it is the wrong initial training program that can lead to failure, cause health problems and disappoint you…

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Complex of sports nutrition for relief

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The sports nutrition complex for getting relief was developed by SportsWiki experts using data obtained on the basis of a critical analysis of the properties of sports nutrition, while taking into account numerous customer reviews, materials from independent articles and modern…

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Creatine in bodybuilding

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The biological role of creatine  Creatine is a natural substance found in the muscles of humans and animals and is required for energy metabolism and movement. The human body contains about 100-140 g of this substance, which serves as…

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Protein is a sports supplement that is made from protein blends. In the digestive tract, protein is broken down by enzymes into amino acids , which are absorbed into the bloodstream and then used by muscles and other tissues. In a broader sense, a protein…

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