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Marbella is a beautiful city located in the Costa del Sol, Spain. It is a huge touristic area and offers many different sights and activities. Many people in this area enjoy working out. A reason why people love training in this area is because they have the option of training in gyms with indoor and […]

Are you looking to train to your full potential? Do you want to learn how to structure the most effective leg day routine for optimal muscle growth? Maybe you´ve been training for a while now and you’re not seeing much progress or you’re looking to start working out but you’re not sure where to start. […]

Whether you’re a newbie or you’ve been going to the gym for a while, it’s normal to lack confidence at the gym. You may find yourself comparing your looks or the way you perform exercises with other people or you may have just started training and have no idea where to start or what to […]

What is the upper glute “shelf”? Firstly, before we begin discussing the upper glutes let’s start off understanding the anatomy of the glutes. The glutes, short for gluteal muscles, are a group of three muscles in each buttock region: the gluteus maximus, gluteus medius, and gluteus minimus. The upper glutes primarily refer to the upper […]

Trying to figure out the best optimal training frequency to grow your glutes? Then let me help you! I have been training for nearly 3 years. I have tried many different exercises and exercise frequencies and it’s helped me understand what works for me and what doesn’t. Everyone is different and we are all built […]

Bulking is used to facilitate substantial muscle growth and overall mass gain. The process involves consuming a controlled surplus of calories alongside rigorous strength training to optimize muscle hypertrophy. In this context, the significance of incorporating high protein meals cannot be overstated. Protein serves as the fundamental building block for muscle tissues, and during a […]

How To Hip Thrust With A Smith Machine Hip thrusts with a Smith machine offer a stable platform for targeting the glute muscles effectively. Here’s how to perform this exercise: Tips Using a Smith machine for hip thrusts can provide stability and ease of setup. However, always ensure that the machine’s range of motion fits […]

Growing your glutes through weightlifting involves a strategic approach that combines targeted exercises, progressive overload, and proper nutrition. Focus on compound movements like squats, deadlifts, lunges, hip thrusts. These engage multiple muscle groups incluiding the glutes. Important, you can also grow your glutes without squats. As a result, people often think it is a neccessary […]

What is the Posterior Chain? The posterior chain refers to the group of muscles located along the backside of the body. It extends from the base of the skull down to the heels. The posterior chain includes the muscles of the upper and lower back, glutes, hamstrings, and calves. The posterior chain plays a crucial […]

How Effective Are Resistance Bands To Grow Glutes? Short Answer: It depends Long Answer: Resistance bands have been used for many years by athletes and professionals in the fitness industry. They have become popular in the fitness community as a way to help people grow their glutes. As a result, many fitness influencers post themselves […]

Muscle building, also known as muscle hypertrophy, is a dynamic physiological process. This is where muscles increase in size and strength through targeted exercise and proper nutrition. During resistance training, microscopic muscle fibers experience damage, initiating a repair process that leads to muscle growth. This repair involves the fusion of muscle fibers, resulting in thicker […]

Weightlifting offers numerous health benefits that extend far beyond the gym, positively impacting various aspects of our well-being. Engaging in weightlifting routines promotes the development of lean muscle mass. This not only enhances physical strength and endurance, but also contributes to an improved metabolism, aiding in weight management and body composition. Regular weightlifting sessions play […]

What are Hip thrusts? According to studies, hip thrusts are one of the most affective lower body exercises that target and strengthen the glute and hamstring muscles. During a hip thrust, you typically use a bench or elevated surface to support your upper back while you lift your hips off the ground. This movement engages […]

What is Anxiety? Anxiety is a mental disorder that affects many of us in different ways. It is a common and natural human response to stress or uncertain situations. It manifests as a feeling of apprehension, fear, or unease, often accompanied by physical symptoms like a racing heart, shallow breathing, or sweaty palms. Anxiety can […]

Training your quadriceps, commonly known as quads, is essential for achieving a balanced and strong lower body. These powerful muscles, located on the front of your thighs, play a crucial role in various daily movements as well as athletic activities. Specific exercises help target outer quads, inner quads and front quads. Incorporating effective quad-focused exercises […]

When it comes to getting fit and strong, having well-shaped glutes is something many people aim for. Those glute muslces do more than just look good. They help you move, stay balanced, and avoid getting hurt. Whether you’re into sports, love working out, or just want to feel better in everyday life, understanding how structure […]

A successful meal plan for muscle growth involves a balanced combination of protein, carbohydrates, and healthy fats to support optimal muscle development and recovery. Protein plays a critical role in muscle building. This is due to its essential contribution to muscle repair, growth, and overall recovery. When engaging in resistance training microscopic damage occurs to […]

Social media has made it easy to spread fitness misconceptions to massive groups of people. There is so much information online, but how do we know what part of that information is right or wrong? The fitness community has been growing on platforms such as Instagram and TikTok. There are countless fitness accounts online of […]

Growing a bigger butt does not have to be as complicated as they often make it out to be online, in fact, it is fairly simple. People tend to believe they need to be doing numerous, crazy exercises to see some glute growth, but as a matter of fact it is not as complicated as […]

Movement. One word. A word that has a massive impact on people’s lives, whether they realise it or not. Pursuing a healthy lifestyle entails many different factors, including consuming nutritious meals on the daily or making sure you’re getting between 7 and 8 hours worth of sleep. Exercise is one of these contributing factors to […]

How do you stay motivated at the gym? It can often be difficult maintaining that motivational momentum everyday at the gym. There are days that we are full of energy, every weight feels lighter than usual and we are hitting pb´s left, right and centre. There are also days where just stepping out of bed […]

Gym anxiety, “Gymtimidation” and why we feel it The meaning of gym anxiety, also known as “Gymtimidation” is excessive worry before or during working out at the gym. Going to the gym for the first time can be scary but there are ways to cope with it to easy those gym nerves! Remember that everyone […]

Looking to grow your glutes? Below are 6 amazing exercises that will help you grow the glutes of your dreams! 1. Dumbbell Hip Thrusts HOW TO HIP THRUST: TIP: keep your chin tucked and do not hyperextend at the top of the movement. Use a mat if the dumbbell causes a lot of pain 2. […]