gym

Eksentrinen harjoittelu – tehoa voimantuottoon ja suojaa vammoilta

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Johdanto Eksentrinen harjoittelu ja kuormitus on nostanut profiiliaan etenkin voimaharjoittelussa ja kuntoutuksessa. Sen tehoa kehutaan, mutta mistä siinä oikeastaan on kyse – ja miksi se toimii niin hyvin? Tässä postauksessa pureudutaan eksentrisen harjoittelun vaikutuksiin tieteellisesti, mutta käytännönläheisesti. Mitä on eksentrinen kuormitus? Miksi se on tehokasta? Tieteellinen näkökulma Eksentrinen harjoittelu ja Flywheel Flywheel-harjoittelu on noussut lupaavaksi … Read more

Eccentric Training

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Eccentric Training – Boost Strength and Prevent Injuries IntroductionEccentric loading has gained attention especially in strength training and rehabilitation. It’s praised for its effectiveness—but what exactly is it, and why does it work so well? This post takes a closer look at the science behind eccentric training, with practical applications in mind. What is eccentric … Read more

Training Program based on Seven-to-Three (3/7) Method

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Training Program based on Seven-to-Three (3/7) Method 💡 Quick Reminder: The 3/7 Method One set consists of: Perform 2–3 sets per exercise, resting 2–3 minutes between sets. Use a load of about 70–80% of your 1RM. This training method is really intensive, so remember to focus on recovery as well. The study included three sets … Read more

Workout Plan for the 3/7 Method

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Important Note Before You Start with 3/7 Method First of all, I want to emphasize that if you are a beginner or not very familiar with these exercises, I highly recommend seeking professional guidance before starting.It is essential to perform all exercises with proper form to avoid injuries, accidents, or other issues. Staying safe and … Read more

3/7 Training Method

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  The Effects of the 3/7 Training Method on Muscle Growth and Strength Development Introduction Photographer: Fahad Puthawala The 3/7 training method is a relatively new training protocol that has garnered attention for its potential to enhance muscle growth and strength development. Although bodybuilders and athletes have used the method for some time, it wasn’t … Read more

Creatine Part II (creatine + performance)

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 The effects of creatine, particularly on strength production, have been widely studied. This is why I decided to include literature reviews as a source for this article. The relationship between creatine and increased strength has been so extensively researched that I chose to highlight a variety of perspectives. In general, the results are consistent, showing … Read more

EAA supplement dosage

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  As usual, there is a wide range of studies on this subject. The experimental designs are different, the subjects’ backgrounds vary, the dosage and timing change, just to name a few. However, in this post I will try to summarize and generalize the recommended dosage amounts for essential amino acids (EAA) taken as a … Read more