Compound Exercises vs Isolation: How to Make the Right Choice

Compound exercises vs isolation

Here is one of the biggest questions around physical activity that pops up every now and then: should you stick to compound exercises or isolation exercises as a part of your training schedule?  Is one better than the other?  If compound lifts are so good  – how come there are so many gyms that offer a huge variety of expensive machines targeting specific muscles? The truth is – both methods can be used to improve strength.  Both methods can be used to build a better body.  But there are scenarios where one would work better than the other. Instead of taking sides, in this article we will explore advantages and disadvantages of both compound and isolation exercise and then try […]

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Sauna benefits: get stronger and live longer

sauna

Sometimes, there is only a very slight difference between high performers and those who just spin their wheels.  The latter often do most of the things high performers do, but still fail to achieve the same results.  This is because high performers know about and implement little tricks that may seem unimportant at first but which, in combination, make a significant difference.  Each incremental effort, each little detail can provide that slight edge and lead to greater results. One of such tricks that can make you stronger, healthier, leaner and more resilient is quite simple, but yet –little known to most people.  We are, of course, talking about hyperthermic conditioning, more commonly referred to as “sauna”. When it comes to […]

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Heart health: Part I – Heart Disease and Cardiovascular Health

heart disease prevention

What you need to know about heart disease, rate variability, effect of exercise, nutrition and more What is the most dreaded disease of the modern world?  Most people would probably say: cancer.  Yet, cancer is by far not the most prevalent cause of death.  That place is actually firmly occupied by ischemic heart disease, according to statistics published by World Health Organization (WHO). So it makes sense to try to do what you can to prevent being a part of this statistic.  The article below explores a few potential causes of heart disease, discusses risk factors (including some of those that are not well known) and preventive measures (including some unconventional but very effective ones). What makes your heart beat […]

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Why you cannot lose weight

cannot lose weight

Let me start with some bad news – you cannot lose weight by following most of today’s conventional advice around what makes the best exercise to lose weight. Most exercise tips to lose weight these days focus on aerobics (often referred to as “cardio”) as the best way to tackle the problem.  They suggest that you should try walking to lose weight, endless running or any combination of demanding fitness activities that will have you sweating buckets and panting like a dog on a hot day. The reality, however, is that – despite following that advice and engaging into endless jogging, elliptical machine training, Zumba and other “fun” activities – the majority of people cannot lose weight and keep it off.  You […]

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5/3/1 strength program: how to get consistent results

5/3/1 strength training

In this article, we will explore the 5/3/1 training program. Strength training is almost an art.  Sure, you can pick up heavy weight in any shape or form and move it around – and (because moving any weight requires muscle power and repetitive heavy weight training leads to adaptation that makes any muscle stronger) you will, no doubt, get some results.  Those results may be especially impressive if you are just starting out – at that point you may not even care much about how structured your exercise is. But, remember – we are not after just any gains at any cost.  We are after the best possible gains we can get using the least amount of effort and time in […]

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Are Separate Arm Workouts Worth It?

Strong arm workouts

Arm workouts consistently remain a popular topic for weight lifters, bodybuilders or competitive team athletes. This is because having muscular (or, if you are a female – well-defined and toned) and strong arms is both aesthetically pleasing and functionally beneficial. Well-developed and strong arms assist and provide stability in larger compound lifts, help in various sports and make daily activities a lot easier.

Understandably, arm workouts are very popular among athletes of various degrees of experience. How do these fit into the philosophy of big lifts and mostly compound body

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