Guides to strength training, program design, equipment use and getting started with fitness in Dragos.
Which first, and can you combine them? The simple logic of balancing cardio and strength training for your goal.
Why a training log works, what you should record, and ways to keep the record simple.
What a deload week is, the signs that call for one, and how to keep your rhythm while reducing load.
A twelve-week framework of adaptation, foundation, and stability phases for people new to strength training.
Rather than going into every session at the same intensity, splitting the week into heavy, medium and light days makes recovery easier. Here's a simple way to apply undulating programming.
What is progressive overload and which variables do you increase? The double progression method, light weeks, keeping records and common mistakes.
Free weights versus machines: the advantages, muscle growth, the time factor and a step-by-step roadmap for beginners.
A full-body workout at a single cable station: pulley heights, handle choice, a seven-exercise flow and common mistakes.
What is functional training and how does the transfer happen? Seven fundamental movement patterns, examples from everyday life and how to structure a weekly program.
Lat pulldown, row variations and a step-by-step pull-up progression. The balance of vertical and horizontal pulling, how to structure the program, and common mistakes.
Deadlift technique step by step: foot position, grip, breathing, the lift and the lowering. Safe variations for beginners and the most common mistakes.
How many days a week should you train? A frequency table by goal, 3-, 4- and 5-day templates, the role of rest days and the early signs of overtraining.
