Juraj, Author at GymGuider.com

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So far Juraj has created 339 blog entries.

Post Activation Potentiation Training Method To Build Your Body And Super Size Your Strength

Post Activation Potentiation Training Method To Build Your Body And Super Size Your Strength

Post-activation potentiation refers to a short-term improvement in performance (e.g. jumping) as a result of using a conditioning exercise (e.g. back squats). Many conditioning exercises, for example back squats, deadlifts, plyometrics and isometric contractions have all been shown to improve subsequent performances. This performance improvement is due the muscles being placed into a ‘potentiated’, or ‘activated’ state. At present, there

Bench Press Programme For Ultimate Strength and Size Gains

Bench Press Programme For Ultimate Strength and Size Gains

If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. That’s not to knock five-sets, they’re great and safe. They’ll get you benching more than your bodyweight. They probably won’t get you to 1.5 times your bodyweight and they definitely won’t get you to 2 times. If you want a better bench press, you need a better

How to Build Muscle On a Budget The Top 7 Cheap Sources of Protein

How to Build Muscle On a Budget The Top 7 Cheap Sources of Protein

When you’re just starting your life at the gym, you will most likely be there for two things: to build muscle or to lose weight. Either way, you should have the correct nutritional plan to keep either of them going. A good nutritional plan should have the right amounts of all of the nutrients, including protein, carbohydrates, fat, vitamins, minerals,

Mastering Seated Triceps Dumbbell Press: Guide, Form, Flaws, Set Up & Execution

Mastering Seated Triceps Dumbbell Press: Guide, Form, Flaws, Set Up & Execution

Exercise Instructions Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. Keeping your upper arms close to your head (elbows in) and perpendicular

Mastering Triceps Rope Pushdown: Guide, Form, Flaws, Set Up & Execution

Mastering Triceps Rope Pushdown: Guide, Form, Flaws, Set Up & Execution

Triceps Rope Pushdown - this appears to be a fairly ordinary exercise—at the end of your chest routine. What makes this work so exceptionally well is that you combine rest-pause and dropset techniques, going almost nonstop for a full 10 minutes. You take only a 20-second rest between sets and you're right back doing press-downs again. That pace ensures you're only partially

Mastering Biceps EZ Preacher Curl: Guide, Form, Flaws, Set Up & Execution

Mastering Biceps EZ Preacher Curl: Guide, Form, Flaws, Set Up & Execution

EZ bar preacher curls do not take it easy on your biceps! It’s one of the best mass building exercises you can include in your arm workout. This variation puts all of the stress directly on the biceps and eliminates any swinging or help with momentum that you might get from a ground based movement like standing barbell curls. When

Mastering The Biceps Barbell Curl: Guide, Form, Flaws, Set Up & Execution

Mastering The Biceps Barbell Curl: Guide, Form, Flaws, Set Up & Execution

The barbell curl is a time-tested and proven way to build up your biceps. Some trainees often find themselves overdoing the barbell curl and the bench press, but that does not take away from the effectiveness of the exercise. There are many ways to use this exercise so let’s take a look and you’ll see why it is a staple

Mastering The Biceps Spider Curl: Guide, Form, Flaws, Set Up & Execution

Mastering The Biceps Spider Curl: Guide, Form, Flaws, Set Up & Execution

Muscles Targeted: Performing exercises from different angle points has been a renowned way of changing up your training program, preventing boredom and targeting different areas of a particular muscle. Within the bicep muscle there are two heads to be targeted; the short head and the long head. Below are the particular ways in which you can target each section individually;

Mastering The Incline Dumbbell Curl: Guide, Form, Flaws, Set Up & Execution

Mastering The Incline Dumbbell Curl: Guide, Form, Flaws, Set Up & Execution

Muscles Targeted: The muscles targeted with this exercise are the biceps, forearms and shoulders. The biceps are the primary muscle and the forearms and front deltoids are secondary muscles. Biceps are composed of two heads; the long head and the short head. The long head constitutes the majority of the peak and makes up the outer head of the biceps.

Mastering Straight Arm Lat Pulldowns: Guide, Form, Flaws, Set Up & Execution

Mastering Straight Arm Lat Pulldowns: Guide, Form, Flaws, Set Up & Execution

Muscles Targeted: Straight arm pulldowns target the upper back, specifically your latissimus dorsi (lats), teres major and the trapezius. Aside from these, it also uses the secondary muscles of your deltoids and abdominals along with your quads and glutes to maintain a stable position throughout the movement. Exercise Instructions: Stand behind a lat pulldown machine and grab the pulldown bar

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