Upper Body
Upper Body
Released exercises:
Lat pulldown, Incline bench press, Standing row, Incline row, Seated row, Bench press, Shoulder press, Biceps curls, Triceps pushdowns, Barbell front raises,
Straight-arm pulldown
Primary muscles targeted in these exercises:
Latissimus dorsi, Pectoralis major, Deltoid muscles, Anterior deltoid, Rhomboids,
Trapezius, Biceps, Triceps
Core & Back
Core & Back
Released exercises:
Lat pulldown, Deadlift, Back extension, Standing row, Incline row, Romanian deadlift, Seated row, Front squat, Crunches (abdominal press)
Primary muscles targeted in these exercises:
Latissimus dorsi, Erector spinae, Gluteal muscles, Trapezius, Deltoid muscles,
Rhomboids, Hamstrings, Quadriceps, Abdominal muscles
Lower Body
Lower Body
Released exercises:
Deadlift, Front squat, Romanian deadlift
Primary muscles targeted in these exercises:
Erector spinae, Gluteal muscles, Latissimus dorsi, Trapezius muscle, Quadriceps,
Hamstrings
Upper Body
Upper Body
Released exercises: Lat pulldown, Incline bench press, Standing row, Incline row, Seated row, Bench press, Shoulder press, Biceps curls, Triceps pushdowns, Barbell front raises, Straight-arm pulldown
Core & Back
Core & Back
Released exercises: Lat pulldown, Deadlift, Back extension, Standing row, Incline row, Romanian deadlift, Seated row, Front squat, Crunches (abdominal press)
Lower Body
Lower Body
Released exercises: Deadlift, Front squat, Romanian deadlift
High Intensity Training (HIT)
High Intensity Training (HIT)
is a training method aimed at minimizing training time while maximizing muscle engagement. This is achieved through short but very intense training sessions, often lasting only about 2x15 minutes per week. During these brief training sessions, muscles are pushed to their limits to achieve maximum muscle growth and strength gains.
Circuit Training
Circuit Training
is an efficient training method where various exercises targeting different muscle groups are performed in a predefined sequence. This method is time-efficient and provides a holistic training experience.
Supersets
Supersets
are an advanced training method where two exercises targeting antagonistic muscle groups are performed directly one after the other, without rest in between. This reduces rest times and increases the intensity of the training, which can lead to faster progress. An example is pairing bicep curls with triceps pushdowns.
High Intensity Training (HIT)
High Intensity Training (HIT)
HIT reduces training times to a minimum and can be completed in just 2x15 minutes per week, for example.
Circuit Training
Circuit Training
Circuit training efficiently targets all muscle groups in a predefined sequence, making it convenient and time effective.
Supersets
Supersets
Supersets reduce rest times by training antagonist muscle groups directly back-to- back.
Drop Sets
Drop Sets
are a technique where the training load is reduced after a certain number of repetitions to further exhaust the muscles and promote muscle growth. This method is often used in hypertrophy training to increase muscle mass.
Eccentric Overload
Eccentric Overload
In eccentric training, the focus is on the negative phase of an exercise, where the muscles are stretched. By using a higher load in this phase, the muscles are subjected to greater stress, promoting muscle growth. This method is particularly effective for muscle building and strength development.
Isokinetic Training
Isokinetic Training
involves performing exercises at a constant speed (isokinetic). This training method offers smooth and controlled movement, which is especially safe and gentle on the joints. Isokinetic training is often used in rehabilitation to restore muscle function and strength after injuries or surgeries.
Drop Sets
Drop Sets
Drop sets deplete muscle energy stores more effectively and are often used in hypertrophy training.
Eccentric Overload
Eccentric Overload
By increasing the load during the negative (eccentric) phase, muscle reserves are utilized more efficiently, making training more effective.
Isokinetic Training
Isokinetic Training
Isokinetic training provides a consistent speed (isokinetic) and is a particularly safe and gentle training method, often used in rehabilitation.
Isometric Training
Isometric Training
involves holding a specific position or performing an exercise without noticeable movement. This static muscle contraction helps strengthen and stabilize the muscles, especially in specific positions or ranges of motion. Isometric training is often used as pre-conditioning for muscles before dynamic exercises or as a supplement to other training methods.
Data-Based Training
Data-Based Training
refers to the use of precise measurement data to optimally adjust the training load to individual performance and training goals. An example is the variable load along the movement based on the individual strength profile.
Isometric Training
Isometric Training
Isometric training involves static muscle contractions in a fixed position (isometric) and is often used for muscle pre-conditioning.
Data-Based Training
Data-Based Training
With precise measurement data, training load can be even better adjusted to current performance levels.
