TRAINING BLOG
Training. Nutrition. Gear. All the insights you need—built for strength, endurance, and functional performance.
Deadlifts with a hex bar or barbell: A widely cited study from the Journal of Strength and Conditioning Research ( Swinton et al., 2011 ) investigated which variant is biomechanically and physiolog...
Workout of the week: 30 minutes of pelvic floor training | ATLETICA
Pelvic floor training is no longer just for women after pregnancy – it's essential for every age group and gender. A targeted 30-minute workout strengthens the deep muscles, improves body awarenes...
Jumping Fitness: The 10 best exercises for endurance, strength and fun | ATLETICA
In this article, we'll show you the 10 best jumping fitness exercises to effectively train your cardiovascular system, legs, core, and balance. All you need is a stable fitness trampoline – like t...
Accelerate muscle growth: What really works (scientifically sound) | ATLETICA
How does muscle tissue really grow? Which training methods and nutritional strategies are scientifically proven ? In this article, you'll learn how to accelerate muscle growth – based on studies, b...
Study in focus: one 1-RM bench press daily for 34 days | ATLETICA
Many strength athletes ask themselves: "How often can you really push to the maximum?" “ The study aimed to test whether daily 1-RM bench presses over several weeks lead to continuous strength gai...
Scientifically proven: You don't always have to train to muscle failure to build muscle | ATLETICA
For decades, an ironclad rule has prevailed in strength training: train to muscle failure – otherwise nothing will grow. But recent research shows that this isn't entirely true. A new study, publis...
Stair climbing as "exercise snacks": Is it really worth it? | ATLETICA
In our fast-paced world, time is often the biggest obstacle to sport. But a new study shows: You don't need long training sessions- short, intense stair-climbing snacks ( “exercise snacks”) “ ) ...
The use of elastic resistance bands in combination with conventional machines is one of the most advanced training methods: accommodated resistance. A recent study investigated whether attaching a...
Workout of the Week: 20-Minute Full-Body Workout with Kettlebells | ATLETICA
A 20-minute kettlebell full- body workout allows you to challenge your entire body , boost your metabolism, and improve your core stability. This workout is ideal for home, the studio or even outd...
Scientifically proven: Training beyond muscle failure promotes greater muscle growth | ATLETICA
A new study from 2025, published in Frontiers in Psychology , shows: Additional partial repetitions after muscle failure can significantly increase muscle growth – even in trained individuals.
Gymnastics for beginners: How to do it right! | ATLETICA
Start gently, get strong – that's the principle of gymnastics. For anyone who wants to (re)introduce more movement into their life, gymnastics for beginners is the perfect entry point: easy to lea...
The gluteus maximus – the large gluteal muscle – is not only aesthetically relevant, but also plays a central role in strength, stability, and posture. Whether sprinting, squatting, or lifting: it...
