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 5 Most Effective Shoulder Dumbbell Exercises

Shoulder training enhances posture and strengthens the muscles surrounding the shoulder joint. This creates more stability and structure. The shoulder allows for range of movement. When the muscles surrounding the shoulder joint are weak, it can cause injury, immobility and can impair the way you train. If the shoulders are weak then you will struggle

2018-02-16T18:10:57+00:00 February 16th, 2018|Categories: Workout Tips|Tags: , , , |

Pull Ups Workout Routine for Muscle Growth

If you're ready to build strength and a toned upper body, the the pull up is perfect. Pull-ups are performed by lifting your body up to a bar and lowering yourself back down. This bodyweight exercise is not the simplest exercises to perform, but it has major benefits. By learning and performing pull-ups correctly, it

2018-02-15T19:43:30+00:00 February 15th, 2018|Categories: Workout Routine, Workout Tips|Tags: , , , , , , , , , |

Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest

Did you know that starting your week with a chest session, is extremely beneficial. This is because your muscles are rested over the weekend, and the stimulation will encourage growth and strength. Also by starting your week with a chest superset, not only will you save time but you will boost your workout with high

2018-02-14T16:50:23+00:00 February 14th, 2018|Categories: Workout Routine|Tags: , , |

Dumbbell Shrugs

Shoulder shrugs target your upper trapezius muscles, also known as the traps. Located on your upper back and across the back of your shoulders, big, strong traps can be useful in contact sports such as wrestling, football, hockey, boxing and rugby as they provide essential support for your neck, which is an important factor for

2018-02-11T11:43:24+00:00 February 11th, 2018|Categories: Back Exercises, Exercise Training Guide|Tags: , |

Workout & Training Plan To Build Towering Traps

The Benefit Of Building Bigger Traps: One of the most important and beneficial reasons to build your traps is that, properly developed traps will help to stabilise and move the spine whenever movement is performed. This could be everyday activities or most importantly, whilst training. Whenever the spinal column is required to not only support

2018-02-11T11:49:25+00:00 February 11th, 2018|Categories: Workout Routine|Tags: , , , , , |

The Hanging Windshield Wiper For A Strong Core & Abs

This movement combines an oblique twist with a hanging simulated toe-touch. This total-body core move is very difficult. It combines strength and control in the core, along with grip strength. To do this one correctly: You need to be strong enough to bring your legs up to the bar. Isometrically contract to hold yourself up.

2018-02-06T13:55:57+00:00 February 6th, 2018|Categories: Abdominals Exercises, Exercise Training Guide|Tags: , |

Shoulder Tap Push-Up

How To Do The Shoulder Tap Push-Up: Begin in a plank position with your hands directly under your shoulders and feet hip-width apart. Keeping abdominals and legs tight, slowly lower your chest toward the ground with your elbows bending and pointing behind you. Exhale as you push back up to lengthen arms into plank, then lift

2018-02-06T13:49:58+00:00 February 6th, 2018|Categories: Chest Exercises, Exercise Training Guide|Tags: , |

Standing Cable Rear Delt Row With Rope

How to do the Rope Rear Delt Row: The face pull is not a "power" exercise, and it certainly isn't an ego lift. Here's what you should do: Attach a rope to a pulley station set at about chest level. Grasp both ends of the rope with a pronated (overhand) grip. Step back so you're

2018-02-11T11:47:26+00:00 February 5th, 2018|Categories: Exercise Training Guide, Shoulders Exercises|Tags: |

Cluster Sets Training Method For Mass And Strength

When cluster training you can easily manipulate the sets, reps and rest scheme. By doing this you are allowing yourself to induce strength or hypertrophy gains. If gaining strength is your target, then aim to keep the load of the movement high (at or above 90% of your 1RM), and the reps low (sets of

2018-02-05T09:10:37+00:00 February 4th, 2018|Categories: Muscle Gain|Tags: , , |