Strength and Conditioning Knowledge Center

Training based on flow restriction or BFRT (Blood Flow Restriction Training), is a method that consists of using cuffs or bands to restrict muscle blood flow during low-intensity resistance exercise with the aim of stimulating hypertrophy. But how does this affect muscle? The hypertrophic mechanisms of blood flow restriction are associated with metabolic stress through …

Quick overview: Circuit training means training in a variety of ways and achieving high training effects. Circuit training can improve your strength and endurance, flexibility, and coordination skills at the same time.   What is Circuit Training? Circuit training is one of the oldest training methods and was invented in 1952 by two sports scientists …

As SARMs are selective in their action, many users believe they cause fewer side effects, making them a safer alternative to other performance-enhancing drugs such as steroids. However, they may not always be as safe as many think. In this article, we will talk about Selective Androgen Receptor Modulators (SARMs), by whom and why they …

Quick Overview: The kettlebell is a piece of training equipment with a long tradition that has developed into a real fitness trend. The kettlebell swing in particular is effective if you want to improve your strength and endurance.    What Is The Kettlebell Swing? The kettlebell swing is a complex and functional full-body exercise. It …

Quick overview: The lat pulldown is one of the best exercises to get a broad back. With a multitude of grip options and intensity techniques, the lat pulldown is extremely effective and an excellent alternative to pull-ups and rows. Beginners who still have problems with pull-ups build up a certain basic strength with the lat …

Often underestimated by amateur athletes, but for many professionals, the classic for training the serratus anterior muscles is still considered one of the best.  In addition to the serratus anterior muscle, this exercise also trains the triceps, the large chest muscle (pectoralis major muscle), and the broad back muscle (latissimus dorsi muscle). Due to the …

The fitness industry is saturated with trendy training protocols, “innovative” exercise machines, and online “experts” suggesting the next best way to get fit fast. So saturated, in fact, that it can be difficult to decipher what information is legitimate and what information is, for the lack of a better term, misinformation. With one “expert” saying …

Quick Overview: In CrossFit and Olympic weightlifting, the clean and jerk is a popular exercise. It consists of two parts: the clean, in which the barbell is lifted from the floor to the shoulders, and the jerk, in which the bar is lifted from the shoulders to the overhead position. There are many benefits to …

Today, despite the amount of information that we can find in books, courses, platforms or the internet in general, the vast majority of people do not have enough bases to develop by themselves a nutritional scheme to follow that is healthy, nutritious and according to their needs. In fact, for that there are nutrition professionals …

At some point, we are all beginners in the world of fitness, and when we start a training program, the mistakes are usually very similar. We begin to focus on a specific goal, whether it is aesthetic aspects such as weight loss or hypertrophy, or physical capabilities such as strength, endurance, and speed. But we …

If we are not very familiar with the world of training, and when we talk about strength training, we usually think of a training session with loads full of sweat and tears as the “No pain, no gain” fitness industry has sold to us, where we fill the bar with the maximum possible weight and …

The swimming pool can be an incredible form of physical activity. It’s really versatile and can practice from rehabilitation training to high-level competitions, and the latter is what we will focus on in this article. Water is a way of weightlessness, so dry work, that is, weight-bearing training in water, is the decisive factor for …