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Basic rules you should follow
Strength training should be well planned and consist mainly of exercises in which strength increase is required and their variations. The rest of a strength training should be focused on assistance exercises, conditioning, stretching/mobility, and recovery. It's recommended to do 1 to 5 repetitions per set and 3-6 sets per exercise. The number of trainings per week ranges from 3 to 6 times. Training weights are recommended from 70% to 100% of the 1 repetition maximum.
In strength training, the diet should mainly cover energy expenditure and supplement the necessary energy resources that the body consumed. Adequate protein intake is a must. The body needs protein to regenerate muscle. Food should be rich not only in protein but also in complex carbohydrates. It should contain a lot of fresh vegetables. Individual portions divided regularly throughout the day, including a sufficient drinking regime.
Nutritional supplements that help increase strength help stimulate the body to perform better, give it energy, support hormonal production and, last but not least, increase its ability to focus on performance. A very popular nutritional supplement and proven by many scientific studies is creatine. Pre-workout stimulants help to stimulate the body to higher performance, delay fatigue and improve blood flow to the muscles. Testosterone stimulants help promote testosterone production in a natural way. After heavy training, regeneration, including joint nutrition, should not be forgotten.
A very popular nutritional supplement and proven by many scientific studies is creatine. The effects of creatine, which have been confirmed by research and studies: increase muscle, increase maximum strength, improve muscle endurance and improve hydration in extreme outdoor conditions.
Pre-Wokout stimulants are nutritional supplements that help stimulate the body to perform better, improve blood flow to the muscles, give it energy and, last but not least, increase its ability to focus on performance. They often contain caffeine and other stimulants, so care must be taken when using them in the evening to avoid deteriorating sleep quality, which is very important in terms of achieving training goals and regeneration.
Testosterone stimulants help support the natural production of testosterone. Testosterone is a very important hormone, whether for muscle growth, strength, weight loss or regeneration. In addition to supporting the natural production of testosterone, they support libido, which in turn improves the quality of life and reduces stress.
Proper nutrition of joints, ligaments and tendons is very important in every sport. Joint nutrition usually consists of several different complexes that support the strength of joints, ligaments and tendons. Their use is recommended as a precaution, but they are often helpful even in painful conditions. They are available in various forms from tablets, capsules, powdered beverages to liquid form.
Good recovery is just as important as the training itself. Nutritional supplements intended for recovery supply all the necessary substances that need to be supplemented by the body in order to maximize recovery.