Why athletes get stretch marks: rapid hypertrophy, mass gain, genetics, corticosteroids and anabolic steroids. Mechanisms of striae formation and risk groups.
How to prevent striae in athletes, how to recognize them, which signs require examination and what modern dermatology offers: tretinoin, lasers, microneedling.
The basics of training periodization: macro-, meso- and microcycles, linear, undulating and block models, deloads and a simple plan for an amateur athlete.
How many working sets per muscle group per week are needed for hypertrophy: meta-analysis data, guidelines for different levels, signs of excessive volume.
Progressive overload in strength training: ways to increase weight, repetitions and volume, double progression, the RIR scale and common mistakes.
Training to failure: what meta-analyses say about hypertrophy and strength, how many repetitions in reserve to leave, fatigue, recovery and health risks.
How many times a week to train a muscle group: meta-analyses on frequency, hypertrophy and strength, examples of schemes for different schedules and recovery.
Training for the ectomorph: why lean people find it hard to gain mass, which exercises and volume to choose, how much protein to eat and how not to stall in progress.
Training for the endomorph: how to combine strength training, cardio and daily activity, how much protein is needed in a calorie deficit and how to keep the result.
How to warm up correctly before strength training: general warm-up, dynamic mobilization, warm-up sets and what science says about static stretching.
Why athletes get stretch marks: rapid hypertrophy, mass gain, genetics, corticosteroids and anabolic steroids. Mechanisms of striae formation and risk groups.
How to prevent striae in athletes, how to recognize them, which signs require examination and what modern dermatology offers: tretinoin, lasers, microneedling.
