Articles

You have started taking creatine, or perhaps you are considering it – and suddenly you find that everyone is telling you something different. One coach insists on a loading phase, while another rejects it. Some people mix creatine with juice, others with water. And online, you read that creatine ruins your kidneys and causes hair loss. What is true, and what are just myths? Read our most comprehensive guide to creatine on the internet!

Sun, long days, and warm summer evenings provide the perfect backdrop for endurance training. However, when the thermometer exceeds 25°C, the environment places entirely different demands on the human body. Running in the heat isn't a dangerous extreme sport you need to panic about, but it does require an understanding of physiology, respect for your own limits, and a rational adjustment of your training plan.

Standing in an online shop faced with dozens of protein powders and unsure which one to pick? Concentrate, isolate, casein, vegan, beef… The prices vary by pounds, and labels promise that each one is better than the last. How do you find your way through it all when everyone is giving you different advice?In this article, I will show you how to choose a protein supplement that truly fits your goals, budget, and lifestyle. My advice is based on both the latest scientific research and my own practical experience as a trainer who recommends protein supplements to clients every day.

How much weight to lift, and how many sets and reps to do — these are questions we get asked all the time. Let's break down the key training variables that will guide you in putting together a solid, structured training plan.

The acronym DAPRE stands for Daily Adjustable Progressive Resistance Exercise. It is a training system that progressively adjusts on a daily basis, depending on the weight used and the number of reps completed during the 3rd and 4th sets.