Muscle building and strength training

Train Hard Without Progress? These Mistakes Hinder Results and Prevent Visible Changes

Coach Explains Common Mistakes I Train So Much, So Why Am I Not Seeing Any Results?

Why aren't there visible results? A fitness trainer explains common workout mistakes and effective strategies

The Best Exercise for the Quadriceps: Better Than Leg Presses and Squats

At the Gym Pendulum Squat: How the Effective Machine-Assisted Squat Works

Why does the hyped pendulum squat activate the quadriceps so intensely? Discover the benefits, technique, and muscle engagement.

Eight Kilometers Running, Eight Workouts Daily: Why a Pro Plans 100 Days of Hyrox and the Goals Behind It

Simon Gronau "100 Days, 100 Hyrox!"—Simon Gronau Aims to Set World Record

What is behind Hyrox? Fitness trainer Simon Gronau tests his limits with an intense 100-day challenge.

Visible Success Expert Recommends Optimal Number of Bicep Curls for Muscular Arms

How many bicep curls build strong muscles? The exercise alone won't work miracles, but a fitness coach has valuable tips

Grip Strength Is Key Farmer's Walk: Proper Technique for the Popular Hyrox Exercise

The Farmer's Walk challenges grip strength, core, and endurance. Here are the benefits of the exercise and how to properly execute it.

Dumbbell shoulder presses can be better than barbell presses.

Exercise Instructions Overhead Press: Shaping Shoulders with Dumbbells

How to master the perfect overhead shoulder press: a guide to techniques, muscle groups, and the benefits of dumbbells.

Spring Prepares the Body for Performance–Even in Training

Coach Explains Training in Spring: Why Now Is the Best Time for Building Muscle

Do you feel more awake and energetic in the spring? Then be sure to use this time to build your muscles.

Hip thrusts build the glutes more effectively than back squats.

Hip Thrust The Incredibly Effective Ab Exercise Men Should Also Do

Experts and studies explain why hip thrusts might be the best exercise for glutes, why men should also do them, and more.

How Much Weight You Should Use for Squats

Fitness Coach Explains How Much Weight Fit Men and Women Can Handle in Squats

How to Find the Right Weight for Squats: Guidelines for Beginners and Advanced Lifters

Expert Recommends This Number of Bicep Curls for Muscular Arms

From "Euphoria" to "Frankenstein"–Jacob Elordi's Fitness Secret

Back training enhances the appearance of a slim waist

Hourglass Figure Train Your Way to a Slim Waist with Back Exercises

FITBOOK explains why you shouldn't neglect back training if you want a slimmer-looking waist.

Personal trainer shows how to perform burpees properly

Personal Trainer Tells You How This Technique Makes Burpees an Absolute Calorie Killer

Burpees burn a lot of calories and train several muscle groups at the same time - provided you have the right technique.

A study examined the effects of collagen on strength and muscles.

Analysis For Strength and Muscles: Is Collagen Better Than Other Proteins?

78 studies compared: only collagen and whey significantly improved strength and muscle. But which protein truly leads?

How Much Weight Should You Lift When Bench Pressing

For a Good Fitness Level How Much Weight Should Women and Men Be Able to Bench Press?

How much weight should you lift in a bench press? There isn't a one-size-fits-all answer, but there are guidelines, as an expert explains.

A woman trains with heavy weights on the leg press.

According to a Fitness Coach How Much Weight Fit Women and Men Should Be Able to Press on the Leg Press

The leg press is a classic in the gym. At FITBOOK, an expert shares how much weight you should be pressing.

Recommended by Coach 6 Exercises for Optimal Muscle Building in Men Over 40

Trainer and FITBOOK expert Alina Bock offers tips on the best exercises for men over 40 to effectively train their muscles.

The kettlebell windmill is a full-body exercise.

Mobility & Stability Kettlebell Windmill–One of the Most Valuable Preventive Exercises

Why the windmill is considered a preventive exercise: benefits for joints, mobility, and stability, plus tips for safe technique.

Abdominal Exercise Cable Crunches for a Six-Pack Workout

Are cable crunches more effective than free abdominal exercises? Do they strain the intervertebral discs? And how do you do them correctly?

Hollywood Star Fit at 65! The Secret Behind Sean Penn's Fitness

A life full of sports and training. It's no wonder Hollywood star Sean Penn is still in top shape at 65. FITBOOK reveals his fitness secret.

Eggs can be prepared in various ways. However, depending on the method of preparation, the nutrient density and the availability of high-quality protein for the body change.

Protein Intake, Nutrients, Caloric Content The Healthiest Way to Prepare Eggs

Digestibility, Nutrients, and Calorie Content–FITBOOK Reveals the Healthiest Way to Prepare Eggs

FITBOOK Editor Melanie Shares Her 6 Favorite Shoulder Exercises

FITBOOK Editor 7 Exercises That Really Make My Shoulders Burn

Looking for some classic exercises that are easy to do at the gym or at home for your shoulders? Here are six ideas for you.

The sled push, also known as "Schlittenschieben" in German, is the second discipline in Hyrox.

Hyrox Discipline Sled Push–Building Strength in Your Lower Body and Core

How sled training enhances sprint and jump explosiveness: Insights into technique, muscle impact, and targeted training strategies.

The training concept can also be applied to bicep curl exercises.

Strength Sports "Effective Repetitions": This Method Maximizes Muscle Stimulation

The training method of "effective repetitions" focuses on quickly fatiguing the muscle. Here's how the principle works.

Pauses between sets are essential for muscles to be able to respond to stimuli again.

A Fitness Expert Explains Hypertrophy Training: The Ideal Rest Time Between Sets

Targeted muscle growth with hypertrophy training—studies show when rest between sets is most effective.

Rapper Kontra K focuses on hard training for his muscles

Full Body Engagement Hard Training! A Day at the Gym With Rapper Kontra K

Rapper Kontra K showed what a typical gym day looks like for him and what training he relies on for his muscles.

Effective Muscle Training 7 Resistance Band Exercises That Make Your Legs and Bottom Burn

If you want to train your legs and bottom at home, you can try the following seven exercises with a resistance band.

You can train and shape your body with a variety of exercises on the cable pulley

Personal Trainer Gives Tips 8 Effective Cable Exercises for a Strong Upper Body

Personal trainer and sports scientist Andreas Heumann explains exercises on the cable pulley for upper body training.

Abduction on the cable pulley: an exercise that trains the lateral gluteal muscles

Strength Exercise Abduction on the Cable Pulley - Common Mistakes and Correct Execution

Abduction on the cable pulley ("sidekicks") is an effective butt exercise. FITBOOK author Nina Ponath explains the strength exercise.

Which is better for building muscle - training with free weights or on machines?

Weight Training Is It Better to Train With Free Weights or on Machines to Build Muscle? Study Provides the Answer

It is a controversial question whether equipment or free weight training is better for building muscle. A study now provides the answer.