About Juraj Krajcik

My goal here and aim has always been the same... To eliminate all of the misleading advice, unsuitable information specific to personal requirements and overall to give the best outcome that is unique individually for YOU! This covers topics on workout routines, dietary needs, weight, muscle, supplements and individual needs. Juraj Krajcik

The Essential 8: Multi-joint Exercises & Training Splits That Will Get You Ripped

Resistance training is more important and far more effective than cardio for fat loss, and is an essential part of your training programme. There are eight essential exercises that everyone should include in their resistance training programme. So, you want to get lean;  be ripped? You have your nutrition targeted at fat loss; you have

Build Great Glutes & Lats With Light Weights

Here we go. Today’s the day you’ve decided to venture beyond the treadmills and elliptical machines to, yes, the weights! Yes, you want to be able to lift heavier weight over time. But there are certain exercises that benefit much more from the use of light weight and solid form. Weight lifting might make you think

By |2018-12-21T16:34:59+00:00December 21st, 2018|Categories: Back Exercises, Lower Body Exercises|Tags: , , , , , , , , , |

Create Abs Of Steel With These Five Core Burning Exercises

Bodyweight moves are great for developing a foundation of abdominal size and strength – but if you want to sculpt a rock-solid six-pack, you’ll need to start adding resistance. One of the most effective tools for the job is a kettlebell. Kettlebells are versatile, single-sided moves make you unbalanced so your body has to work harder to

By |2018-11-28T18:11:48+00:00November 28th, 2018|Categories: Abdominals Exercises|Tags: , , , , , , |

Build Monster Legs & Glutes With This Workout!

Your next leg day awaits! If you're up to the challenge, this 6-step leg and glute workout will help you build bigger wheels. Don't fear it. Just try it! First things first: If you can't push yourself hard in the gym. On leg day more than any other, effort correlates with success. In order to

By |2018-11-27T15:59:11+00:00November 27th, 2018|Categories: Muscle Gain|Tags: , , , , , |

The 5 Best Triceps Workouts for Bigger and Stronger Arms

Ironically, the biceps constitute much less of your arms size than the bigger triceps, yet more often than not the bi’s get showered with attention and love while the tri’s are trained merely as an afterthought! So, you want huge arms? Then let us remind you of the “little-known” secret to arm development: start training

By |2018-11-26T17:15:57+00:00November 26th, 2018|Categories: Arms Exercises|Tags: , , , , , |

How Much Can You Lift – How To Calculate Your One-Rep Max (1RM)?

How much can you lift? Knowing your limits means you can figure out how to surpass them. But finding out how much weight you can lift or push once – your one rep maximum (1RM) – has a use beyond simple bragging rights. If you're trying to add strength and muscle for aesthetics or sport,

By |2018-11-23T16:57:28+00:00November 23rd, 2018|Categories: Muscle Gain|Tags: , , , |

17 Most Effective Abs and Core Exercises To Do At The Gym

We're all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you're cooling down. But if you've ever wondered how you can work your abs with the equipment available at your gym, we've got you covered with 17 creative and effective ways to take your

By |2018-11-21T17:06:00+00:00November 21st, 2018|Categories: Abdominals Exercises, Workout Routine|Tags: , , , , , , |

10 Rules For Building Muscles On Bulking Phase

At one time, that simple off-season approach for adding mass – eat as much as you can while pushing around the heaviest loads possible – was commonly followed by lifters in pursuit of greater gains. However, its simplicity belies the fact that those gains were, at best confusing. Sure, you’re bigger, but in solving one

By |2018-11-17T18:47:23+00:00November 17th, 2018|Categories: Muscle Gain, Workout Tips|Tags: , , |

5 Training Tweaks To Get More Quads Growth On Leg Day!

5 training tweaks to put extra emphasis on your front thighs Depending on your personal view of pain, leg day is either a necessary day that just plain sucks or relished because, well, it hurts. What isn’t up for debate is the idea that leg day has to follow a basic template that hits all

By |2018-11-14T16:49:09+00:00November 14th, 2018|Categories: Muscle Gain|Tags: , , , , , , , |

Chisel Your Upper Abs With Cable Crunches!

Are you looking for a way to really chisel your upper abs? Cable crunches are a great upgrade, but only if you do them correctly! Doing crunches on a cable apparatus offers one huge advantage over doing them on the floor: The cable allows you to increase resistance, enabling you to train to failure using