Training & Workouts

You’ve probably seen it. Someone finishes a set of Bench Press, sits there breathing heavily for 15 seconds, then knocks out four more reps, then another few, looking very much like someone who has confused the gym with a near-death experience. When they finally stop, they look at you with the energy of someone who just discovered fire: “Rest-pause, bro. Game changer.” Maybe they’re right. But ask them why, and watch the confidence slowly leave their face. There’s actually a solid chunk of research on all of these topics: rest-pause, drop sets, supersets, cluster sets, blood flow restriction… The list goes on. What the science says is both reassuring and a little humbling for anyone who thought they’d found a secret weapon. Let’s go through them.

In today’s blog post, we look at Blood Flow Restriction (BFR), a training method that can support muscle growth even with light weights. You’ll learn how BFR works, what the research says, which myths keep circulating, how to use it safely, and who it may be useful for, especially in rehab, with joint issues, or as an addition to regular strength training.

Stretching is considered essential for fitness and health, yet many misconceptions surround it. Flexibility and mobility are often confused – though one refers to passive range of motion, the other to active movement control. In today’s blog post, we take a detailed, science-based look at what stretching actually changes – and what it doesn’t.

Probably everyone who has already dealt with training plans or has trained with training plans themselves has already heard the term «split training plan». The most common split trainings are 2-way and 3-way splits but 4-way or 5-way splits are also possible. When do such training plans make sense and what are the advantages and disadvantages of split training plans? We dedicate this blog post to this topic from the world of program design in strength training.

Artificial intelligence and ChatGPT are hot topics. AI is being used in various fields and is a relatively new technology, expected to become even more widespread in our society. Today, we’ll examine the role it could play in fitness, assessing its utility and potential limitations.

You may have read somewhere that your fingers, wrist circumference or
birth weight can be used to determine your potential for athletic
performance or how much muscle you can build. In this blog post, we look
at the scientific basis for such statements and see where there are
correlations and how statistically relevant they are. Enjoy!