One of The Best Exercises to Make Your Glutes Strong and Sexy!

Continue ReadingOne of The Best Exercises to Make Your Glutes Strong and Sexy!

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хип-тръстер Инес Субашка

Probably most of you are aware that I insist on training your lower body! I think that strong legs and glutes are the base of a healthy, athletic, functional and good looking body! I’ve shared a lot of times, some of the exercises I use in order to train my lower body!

One of the exercises, which I LOVE are hip thrusters! Here the credit goes to Bret Contreras, who is known as “The glute guy”! This is probably due to the fact that hip thrusts are incredibly effective, when it comes to strengthening your glutes and hamstrings! Everything I know about this exercise, I’ve learned from Bret’s website(HERE), which is an outstanding source of information, especially for those of you who are interested in the details of what, how and why you are supposed to do!

What is a hip thruster? (more…)

3 Mistakes That Killed My Progress

Continue Reading3 Mistakes That Killed My Progress

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Amanda Latona

I love reading T-nation. This website is something like the “Holy Bible” to me, in terms of workouts and nutrition! Yesterday, while I was going through Ben Bruno’s Good Reads , I stumbled over this article “5 Mistakes That Killed My Progress”. This made me think about the mistakes that I’ve made in my past- the once that killed my progress!

1. Not following a structured workout program and just doing the exercises I like

This is one of the biggest mistakes I’ve made! When I started lifting weights, at the beginning I had progress, probably because until then I have never touched a weight in my entire life!

And after all , it is normal to have quick progress, when you are new at something. But not long after that, there came a moment, when I was just treading on one place. And not because I wasn’t making enough effort or because I was cheating. Actually, I always give my best, at times it even looks like pure masochism. Te problem was that back then, I still didn’t have the knowledge to structure my own training program. Every morning I woke up with a big desire to work out, but just for the sake of working out!

I had big dreams of being able to do pull ups, push- ups, walk on hands, squat with heavy weights… but a dream is just a dream, until you take the particular actions, that will turn your dream into a goal!

Working out without a clearly, defined program, I just went to practice and I did the exercises I liked… push-ups? Absurd! Back then I told myself “I can’t do push-ups and today I am not feeling good, so I better do something I am good at!”

Handstands? Have you lost your mind? You have shoulder injuries and you could fall and injure yourself!

Bulgarian squats? No way! I’d rather flip some tires!

And thus the time went by… I was wasting my efforts and I never seemed to progress! Until the day, I (more…)

The Dead Butt Syndrome: Why Do You Have Hip Pain and How to Fix It

Continue ReadingThe Dead Butt Syndrome: Why Do You Have Hip Pain and How to Fix It

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Lately I have been reading and researching a lot on the topic about hip pain. When I used to be a basketball player, I had absolutely zero knowledge about anatomy and the way your body and your muscles function. Back in the days I was struggling a lot with lower back and hip pain but I assumed it was something normal for a basketball player and nobody ever suggested the idea that with a proper strength and conditioning program, I could get done with all that terrible, constant pain!

Because I don’t want you to feel like I did back then, today I will give you a quick lesson, so you can get to know your body better, and get rid of that annoying pain!

First of all, (more…)

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