Upper Body

A deep dive into the anatomy and kinesiology of the chest, back, shoulder girdle, and arm muscles. Learn about the functions of each muscle and how to use them as effectively as possible in your training for harmonious development.

Lower Body

A comprehensive guide to the muscles of the legs: from the powerful quadriceps and glutes to the small muscles of the foot. Understand how your legs work to build a strong foundation and avoid imbalances in lower body development.

Muscle Science (Features)

Learn about muscle fiber types, genetic growth limits, and gender specific anatomy. This section will help you understand the uniqueness of your own body and adapt the training process to your biological characteristics.

Physiology of Growth

Discover the mechanisms of hypertrophy and strength development. We will analyze the role of the neuromuscular connection, the effect of microinjuries on muscle growth, and how to correctly combine loads to achieve peak fitness and mass.

Restoration and Regeneration

Muscles grow not during training, but during rest. Learn the best recovery techniques, from sleep and nutrition to massage, myofascial release and cryotherapy, to get back in the gym even stronger.

Injuries and Treatment

Safety and Rehabilitation Guide. Learn how to spot a sprain or tendinitis early, how to properly treat injuries, and what exercises will help strengthen vulnerable areas so your workouts last longer and are pain-free.