TRAINING BLOG
Training. Nutrition. Gear. All the insights you need—built for strength, endurance, and functional performance.
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...
Pelvic floor training: Top 5 exercises for more strength, stability and posture | ATLETICA
In this article, we'll show you why pelvic floor training is important for women and men, how to properly activate the muscles, and which five exercises are particularly effective. All exercises ca...
Theraband Exercises: The Top 10 for Strength, Flexibility and Stability | ATLETICA
A simple band – yet an incredibly versatile fitness device : the Theraband. In this article, we present 10 Theraband exercises – including tips for correct execution, variations and combinations w...
Calisthenics Exercises: The Top 10 Workouts for Strength, Control, and Stability | ATLETICA
Whether you're a beginner or already know how to do muscle-ups and human flags: Calisthenics not only strengthens muscles, but also improves posture, coordination and mental strength. In this arti...
Workout of the week: 20-minute biceps & triceps workout | ATLETICA
This 20-minute biceps & triceps workout is perfect if you're short on time but want maximum results. Targeted exercises, short breaks, and the use of dumbbells ensure effective muscle building ...
