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Functional training to improve mobility and athletic performance

Introduction to functional training and its impact on athletic performance Functional training has become one of the most effective strategies for improving...

Advanced core training to improve stability and performance in sports

If you train seriously (whether strength training, running, team sports, or striking/throwing disciplines), you reach a point where “doing abs” is no...

Hypertrophy routine for people over 40: How to train intelligently by Roberto Castellano

HYPERTROPHY ROUTINE FOR PEOPLE OVER 40: HOW TO TRAIN TO KEEP GROWING WITHOUT BREAKING YOURSELF Turning 40 doesn’t make you fragile, weak,...

Train 3, 4, 5, or 6 days a week: What is the ideal training frequency for you, by Roberto Castellano

OPTIMAL TRAINING FREQUENCY: WHEN TO TRAIN 3, 4, 5, OR 6 DAYS A WEEK (AND WHY THERE IS NO ONE-SIZE-FITS-ALL ANSWER) There...

How to implement training periodization to keep progressing without hitting a plateau

How to implement training periodization to keep progressing without hitting a plateau Imagine you decide to embark on a road trip from...

Shoulder training guide without risk of injury

Shoulder training guide without risk of injury Training your shoulders should help you gain strength, muscle mass, and functionality. However, for many...

How to use dropsets, supersets, and advanced techniques for efficient hypertrophy

How to use dropsets, supersets, and advanced techniques for efficient hypertrophy Entering a gym nowadays means encountering a flood of terms, methods,...

Circadian cycles, nutrition, and strength training: How to use your biological clock to perform and grow more by Roberto Castellano

For years, sports nutrition has been discussed as if the body were a flat machine, without hours, rhythms, or context. You eat...

3-day full-body routine for those who only have a moderate amount of time each week

3-day full-body routine for those who only have limited time each week We live in an era where the paradox of time...

High-intensity interval training (HIIT) for busy athletes

High-Intensity Interval Training HIIT for Busy Athletes: The Science Behind Record-Time Results I’ll be honest: when I discovered HIIT a few years...