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Training and nutritions

Articles

How to build muscles as a vegan

drag curl
Exercises

Drag Curl

After a couple of reps you will feel your bicep burn!

så här gör du dips
Exercises

Dips

Dips for the chest is an excellent exercise, but the first thing we have to say is that it is possible to do dips in two different ways. One that mainly focuses on the triceps, or the other that mainly focuses on the chest. On the other hand, both will train the chest and triceps, but through a couple of changes, the main focus is shifted to only one muscle. This page is about how we maximize dips for the chest.

Så här gör man frontböj
Exercises

Front Squat

Front Squat is an exercise similar to squats in the execution, except that the bar is on the front instead of on the back of the body.

Kabellyft åt sidan|
Exercises

Cable Lateral Raise

Cable Lateral Raise is a good isolation exercise for the outer part of the shoulders. In comparison with Standing Lateral Rasie, the load becomes more constant during the entire movement. Standing dumbbell raise is the heaviest at the top and bottom, thus the outer parts of the shoulders are hardlyloaded. Whereas with a cable exercise, the load is much more constant throughout the course. Therefore, feel free to alternate both exercises on different occasions.

Exercises

Close Grip Bench Press

Bench press with a narrow grip is a very good triceps exercise. Dips, where you can use a weight plate, and bench press with a narrow grip are exercises where you can load a lot of weight and overload your triceps, which is important for muscle growth. In addition, both exercises train all three mounts in a good way. Therefore, make sure to run at least one of these two exercises during your triceps workout as often as possible.

så här gör man militärpress
Exercises

Military Press

Military press, which can also be called Overhead Press, is a classic shoulder exercise that trains all three parts of your shoulders but mainly the front. The exercise is also a good triceps exercise because you straighten the elbow joint. Your abdominal muscles, which stabilize the body, also work mainly when you perform it standing up. The video in this article shows a seated military press, but the exercise is performed even better standing.

Exercises

Spider Curl

Isolation exercise for the biceps because the oblique bench disconnects your shoulders

övning|Utfall med hantlar - se övningen|Bulgarian split squat
Exercises

Bulgarian Split Squat

Bulgarian split squat is a strength exercise that has increased in popularity in recent years. The exercise, which is actually a variant of normal lunges, has gone from being relatively unknown to becoming a must in the training program for those who want to see real results.

frivändning
Exercises

Cleans

This is an explosive and powerful exercise. You should pull the bar up from the floor with full force and catch it in one turn by bending your legs fully. This allows you to lift a lot of weight, and most of the body's muscles will help in the movement. Free turn is a challenging exercise, so read carefully and perform it with light weights until it sits before you start to load with the weight fully. Feel free to ask an experienced lifter for tips and instructions before you start with free turns.

koncentrations curl
Exercises

Concentration Curl

Concentration curl is an isolation exercise for the biceps that is quite easy to perform, but there are a number of points that you cannot neglect. In the exercise, you really only move the forearm while the upper arm is isolated against the inside of the thigh. The exercise is great to finish off your biceps workout with, because you work more with repetitions that give pump rather than heavy weights that give effort.

this is how to do deadlifts in the gym
Exercises

Deadlift

One of the most classic exercises you can do. It trains not only the back muscles but also large parts of your body, which makes it a must in your training.

Tricepspress med curlstang bakom huvudet|
Exercises

French Press

The triceps press with the curl bar behind the head primarily engages the upper arm stretcher (triceps brachii). Furthermore, the triceps exercise contributes with isometric strength for the straight core muscles, at the same time as you train the inner and outer oblique core muscles. The exercise is also called standing French Press. Instead of a barbell, you can use a single heavy dumbbell that you grasp with both hands or you run with a lighter dumbbell in each hand.

Training programs

övning|Gluteus Kick - så gör du övningen
Training Programs

Bootylicious: Focus on Glutes and Legs

A firm butt and strong legs are nice to have, and the foundation for a healthy and strong body since you always use the legs. Many people are afraid that they will become "big and bulky" if they do the heavy lifting. However, IT WILL NOT HAPPEN; you will get a firm butt and nice legs! To shape your legs and buttocks, you need to do the work by lifting heavy! They are among your largest muscle groups and can withstand being tormented!

armhävning
Training Programs

Tabata with Denice

You only need your body and a stopwatch to run the entire session. Tabata training is based on running an exercise at full speed for 20 seconds; then, you rest for 10 seconds. Then do the same exercise again and repeat this eight times in total.

övning|Kabellyft åt sidan|Lutande hantelpress||Omvänd pec deck|Skivstångspress
Training Programs

Full Body for beginners

Great stating program when you a new to the gym. You will use a lot of machines to learn the movements

Training Programs

Full-body Program With Compound Exercises

In this full-body workout with compound exercises, you will train through your entire body every workout. For muscles to become stronger and more prominent, they should be trained at least twice a week, which this program does even though you only exercise 3 times a week.

Training Programs

Improve your Chins 1

Improve your Chins program for beginners will help you become significantly stronger and better at Pull-Ups in six weeks.

training program push pull leg split
Training Programs

Optimal Volume: Push Pull Leg

This training program divides the body into three movements. The Push which involves chest, triceps and shoulders. Pull which is back and biceps working together and then legs

hur man gör squats eller knäböj
Training Programs

Starting Strength Classical

Grow slowly and steadily stronger with few exercises week by week. You should constantly increase the weight of the barbell every session. We are talking about small weight gains, but you will feel it a lot after a couple of weeks.

träningsprogrammet stronglift 5x5
Training Programs

Stronglift 5×5

Stronglift 5 × 5 is in its basic form a simple program to remember. By running heavy exercises that train several parts of the body simultaneously, you build muscle on only three exercises per training session. You also train only three times a week, so the program is suitable for short on time but still builds strength and muscle mass.

hantelpress
Training Programs

High-Intensity Strength Program

This high-intensity strength program will suit you who want to maximize your time at the gym and build muscle while getting your heart rate up. You need to be prepared to push yourself to get the strength and benefit from the program. We, therefore, encourage you to find a training buddy so that you can tease each other during the workouts.

We recommend

Articles

How to build muscles as a vegan

övning|Gluteus Kick - så gör du övningen
Training Programs

Bootylicious: Focus on Glutes and Legs

A firm butt and strong legs are nice to have, and the foundation for a healthy and strong body since you always use the legs. Many people are afraid that they will become "big and bulky" if they do the heavy lifting. However, IT WILL NOT HAPPEN; you will get a firm butt and nice legs! To shape your legs and buttocks, you need to do the work by lifting heavy! They are among your largest muscle groups and can withstand being tormented!

arnoldpress
Exercises

Arnold press

As the name suggests, the exercise was created by none other than Mr. Schwartzenegger himself. The exercise is a classic dumbbell press, which mainly loads the part of your shoulders, with an outward rotation that is good for the middle and back of your shoulders. So you train all three components with this exercise, even if the front is trained the most. You also get a longer movement trajectory by starting the movement with the dumbbells in front of the chest compared to the classic shoulder press that holds them over the shoulders.

övning|||||||||||Bänkpress kvinna|bench press in stronglift 5x5|||
Exercises

Bench Press

The bench press is one of the greatest compound exercises in which it is possible to lift a lot of weight. The exercise can look quite simple, but since it is performed with heavy weights, the starting position and the movement become crucial. Thus, be careful when performing the exercise because it is easy to injure both the shoulders and wrists. If you want to lift heavy in the bench press in the long run, you should, in addition to chest exercises, also train the triceps, your lats (back), and the front part of your shoulders.

frivändning
Exercises

Cleans

This is an explosive and powerful exercise. You should pull the bar up from the floor with full force and catch it in one turn by bending your legs fully. This allows you to lift a lot of weight, and most of the body's muscles will help in the movement. Free turn is a challenging exercise, so read carefully and perform it with light weights until it sits before you start to load with the weight fully. Feel free to ask an experienced lifter for tips and instructions before you start with free turns.

diamond push up
Exercises

Diamond Push Ups

The purpose of this exercise is to train your triceps more than your chest and front shoulders. Form a diamond with your hands on the floor just below your chin and let your arms be closer to your body, about 45 degrees, during the movement and you will maximize the training for the triceps

så här gör man militärpress
Exercises

Military Press

Military press, which can also be called Overhead Press, is a classic shoulder exercise that trains all three parts of your shoulders but mainly the front. The exercise is also a good triceps exercise because you straighten the elbow joint. Your abdominal muscles, which stabilize the body, also work mainly when you perform it standing up. The video in this article shows a seated military press, but the exercise is performed even better standing.

Chins är en av de bästa ryggövningarna||
Exercises

Pull Ups

This exercise is great at building real strength in the upper body. Always include it in your back program! Because the back muscles attach to the upper arm bone, the muscle is stretched out when you lift your arms, which is good for muscle growth. The other advantage is that you can lift a lot of weight in this exercise. If you want to work more with reps, pull-downs work just as well.

Articles

10 cheap sources for protein

Get alert with coffee
Articles

That's why you become more alert and perform better with intake of caffeine

Caffeine is often associated with coffee, but is also found in tea, chocolate, as well as in coke and various energy drinks.

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