TRAINING BLOG
Training. Nutrition. Gear. All the insights you need—built for strength, endurance, and functional performance.
Deadlifts with a hex bar or barbell: A widely cited study from the Journal of Strength and Conditioning Research ( Swinton et al., 2011 ) investigated which variant is biomechanically and physiolog...
Workout of the week: 30 minutes of pelvic floor training | ATLETICA
Pelvic floor training is no longer just for women after pregnancy – it's essential for every age group and gender. A targeted 30-minute workout strengthens the deep muscles, improves body awarenes...
Losing Weight with Exercise – Lose Weight and Get Fit (Guest Post) | ATLETICA
In this guest post, you'll learn why losing weight with exercise is one of the most effective and healthiest methods for losing weight in the form of fat sustainably and permanently while boosting ...
Jumping Fitness: The 10 best exercises for endurance, strength and fun | ATLETICA
In this article, we'll show you the 10 best jumping fitness exercises to effectively train your cardiovascular system, legs, core, and balance. All you need is a stable fitness trampoline – like t...
Accelerate muscle growth: What really works (scientifically sound) | ATLETICA
How does muscle tissue really grow? Which training methods and nutritional strategies are scientifically proven ? In this article, you'll learn how to accelerate muscle growth – based on studies, b...
Study in focus: one 1-RM bench press daily for 34 days | ATLETICA
Many strength athletes ask themselves: "How often can you really push to the maximum?" “ The study aimed to test whether daily 1-RM bench presses over several weeks lead to continuous strength gai...
Scientifically proven: You don't always have to train to muscle failure to build muscle | ATLETICA
For decades, an ironclad rule has prevailed in strength training: train to muscle failure – otherwise nothing will grow. But recent research shows that this isn't entirely true. A new study, publis...
Stair climbing as "exercise snacks": Is it really worth it? | ATLETICA
In our fast-paced world, time is often the biggest obstacle to sport. But a new study shows: You don't need long training sessions- short, intense stair-climbing snacks ( “exercise snacks”) “ ) ...
The use of elastic resistance bands in combination with conventional machines is one of the most advanced training methods: accommodated resistance. A recent study investigated whether attaching a...
Workout of the Week: 20-Minute Full-Body Workout with Kettlebells | ATLETICA
A 20-minute kettlebell full- body workout allows you to challenge your entire body , boost your metabolism, and improve your core stability. This workout is ideal for home, the studio or even outd...
Scientifically proven: Training beyond muscle failure promotes greater muscle growth | ATLETICA
A new study from 2025, published in Frontiers in Psychology , shows: Additional partial repetitions after muscle failure can significantly increase muscle growth – even in trained individuals.
Gymnastics for beginners: How to do it right! | ATLETICA
Start gently, get strong – that's the principle of gymnastics. For anyone who wants to (re)introduce more movement into their life, gymnastics for beginners is the perfect entry point: easy to lea...
