why do push-ups and pull-ups keep on being practiced by many people? Because it's easy and effective!

if you look at it from the point of view of a good looking shape body, bigger, rounder and wider shoulders are actually more visually appealing than chest, back or arms.

many beginners who are just working out and want thicker arms or thicker pectoral muscles tend to result in body-skimming shoulders over time.


many fitness enthusiasts spend a lot of time training the latissimus dorsi when it comes to back training - everyone wants a winged back.

are your arms bigger or smaller than 40cm now?
Are you bored of practicing doublestacks at home with dumbbells? A variation on the regular bend can make training the second head more fun and efficient.

how else would you structure your arm training besides barbell curls?
Although we all know that triceps is the biggest muscle in the unicorn arms, it still doesn't stop the old timers from being passionate about biceps.

have you ever struggled with your arms not being big enough?
In triceps training, the triceps pull down is the most common isolation exercise. It can be done in the gym with a gantry, or at home with an elastic band.

have you ever deliberately controlled your diet because of fitness?
Many fitness enthusiasts have a common problem: They focus their training goals on "Volume", especially the tangible dimensions, and neglect training such as flexibility, endurance and explosive power.

how many sets and reps do you usually do on the bench press?
Do you vary your push-ups every day? Here are some variations for your chest that you may want to practice now.

back training, which movement do you like best?
Each muscle area needs to be stimulated by the movement and the angle of training, below we will show you the two best movements to train each muscle.