In the world of sport and bodybuilding, there's a great deal of interest in techniques and methods for improving training, optimizing nutrition and the latest performance-boosting food supplements. These are undoubtedly key elements for success in sport, and no athlete will deny it. However, an equally essential element is all too often relegated to second place: sleep.
Bodybuilding and nutrition blog - programmes
On our Blog, you'll find advice on how to build mass, as well as muscle-building exercise tutorials. Our coaches' recommendations for sports nutrition and examples of diets. We also offer content in the form of articles covering current events in strength sports and bodybuilding.
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The importance of sleep in bodybuildingRead more -
A practical guide to recovery in bodybuildingRead moreWhen you start bodybuilding, you think that the more you train, the more muscle you'll gain and the faster you'll progress. But the reality is completely different. And those who have stuck with it often regret it, because the body just won't let go. Our bodies need rest to progress, and we need to give them time to "overcompensate". This is the key to building muscle and strength. Recovery is an important part of progress in bodybuilding, along with training and nutrition. The sports session...
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How to combat back pain?Read moreBack pain is often referred to as the "ailment of the century", as it affects a large proportion of the adult population. Some 70% of the French population suffer from it regularly, or are confronted with it at one time or another. The causes are multiple, and can stem from an overly sedentary lifestyle, overly strenuous sporting activities, stress, or even our everyday actions. Whether the pain is occasional or chronic, this condition can become disabling if nothing is done. What causes back...
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How can I make my treadmill less boring?Read moreDon't enjoy running on the treadmill? Tired of staring at your gym wall or mirror for miles on end? If running on the treadmill is a monotonous chore for you, but you still have to do it, this article is for you! It's true that this fitness equipment is a great alternative for working out, whatever the weather conditions or time constraints. But for some, treadmills just aren't challenging enough when compared to outdoor running. No, treadmills don't have to be boring! So, if you want to turn...
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Bodybuilding: How to reduce anxiety and stress?Read moreFew people can escape stress in our complicated modern lives. Nearly 2 out of 3 French people are stressed, according to a 2023 Ipsos survey. And athletes, for all their discipline and resilience, can't escape it either. Between intensive training, competitions, the pressure of goals and the constraints of everyday life, stress can be a major brake on training. And bodybuilding is no exception, making it difficult to gain or maintain muscle. Fortunately, there are effective strategies for...
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Recipe: Protein pancakesRead moreA good breakfast with pancakes, nothing better to motivate you to get up in the morning. All very well, but can pancakes make a healthy breakfast? Absolutely, but only if you follow our recipe for protein pancakes.
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Leg training programRead moreTraining your legs is hard work for many bodybuilders, but it's important not to neglect this muscle group if you want a well-proportioned, balanced physique
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The importance of magnesium in bodybuildingRead moreAsk any sportsperson for a list of supplements they consider useful or even essential for their sport. This list is likely to include protein powders - such as whey, creatine and a vitamin complex.
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Program for over-40sRead moreMore and more people over the age of 40 are working out in fitness and bodybuilding studios, as well as at home. In fact, they account for nearly 4 out of every 10 members. Their objective? Health and well-being, and of course weight loss and reshaping.
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Bodybuilding program for pectoralsRead moreThe pectoral muscles can sometimes be difficult to develop. And yet, they are one of the muscle groups most worked and most popular with bodybuilders. Monday is often pectoral day, with the bench press at the forefront.
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Intermittent fastingRead moreIntermittent fasting (IF) is a dietary trend that has gained in popularity in recent years. It simply involves alternating periods of food restriction with periods of more conventional eating. Numerous studies have demonstrated the positive effects of intermittent fasting on both weight loss and health.
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Back training programRead moreBack training is often put on the back burner by many bodybuilders. Why is this? Because back muscles are less obvious than pectoral or abdominal muscles. And that's a big mistake, because it's certainly one of the most important muscle groups to develop.
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An advanced diet programRead moreAny bodybuilder of any level knows that nutrition and diet are important to progress in this sport. The goal? Gaining muscle and maintaining a low fat percentage for a remarkable physique.
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A complete and practical guide to diet for bodybuildingRead moreGood nutrition is essential for success in bodybuilding. Along with training, it's one of the keys to achieving your goal, whether it's muscle gain, weight gain or fat loss. It's what we eat that enables us to rebuild and recover our muscles after an effort.
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Muscle-building program without equipmentRead moreWeight training without equipment, using bodyweight alone, has been all the rage in recent years.Whether you do Callisthenics, Street workout, the Lafay method or bodyweight Circuit training, you can gain muscle and/or lose weight.
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Pumps and variantsRead moreIt's the very first bodybuilding exercise you learn to do, and everyone has tried it at least once in their lives. Yes, you've guessed it, they're the good old floor push-ups, and they're sure to bring back a lot of memories..
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Erythropoietin doping, also known as EPORead moreHave you ever heard of erythropoietin (EPO)? It's a hormone that helps your body produce more red blood cells, the cells that carry oxygen to your organs and tissues.
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Weight gain program: training and nutritionRead moreBuilding muscle isn't easy, it can be time-consuming and difficult. In some cases, diet may be to blame for the lack of results, preventing you from building muscle properly. And that's where the "mass gain" period can work wonders.
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Everything you need to know about muscle hypertrophyRead moreHypertrophy is the process by which you build muscle. For bodybuilders, it's the ultimate goal.
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Program for women just starting outRead moreWeight training is becoming increasingly popular with women. In recent years, women-only training programs have proliferated on Youtube and Tik-Tok
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Presentation of Laurent COOs' latest bookRead moreThe new book by sports writer Laurent COOS, a specialist in sports nutrition and doping in bodybuilding sports.
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the use of peptides in bodybuilding: Cures, effects and risksRead moreMore and more athletes, bodybuilders and sportspeople of all kinds are interested in using peptides to gain muscle, lose fat and improve performance.
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Sarms in bodybuildingRead moreSARMs (Selective Androgen Receptor Modulators) are little known to the general public. And yet, they are considered to be the future replacements for the anabolic steroids used by athletes.
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Myostatin inhibitorsRead moreMyostatin is a muscle repressor. In other words, reducing or inhibiting myostatin production promotes muscle growth. Are mysostatin inhibitors the future of doping?
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Can you gain muscle with poor nutrition?Read moreRegular weight training is the basis for building a great physique, but good nutrition also plays an important role. In fact, good nutrition can have a direct impact on your ability to build muscle.
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Anabolic VS catabolic: what's the difference?Read moreAnabolism and catabolism are two concepts that it's worth knowing about when it comes to bodybuilding and sports nutrition. In practice, we aim to promote anabolism, which enables us to gain muscle mass.
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Insulin and bodybuildingRead moreWhen we hear the word insulin, we immediately think of diabetes or hypoglycemia. It's a hormone with a bad reputation, especially when associated with bodybuilding.
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High-protein dietRead moreIn a world where it's possible to get conflicting opinions on almost any piece of dietary advice, one food group reigns supreme in its ability to unite all the experts behind it: protein.
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The Dukan diet and bodybuildingRead moreWhat about the famous Dukan diet? This is one of the diets often prescribed and used by beginner bodybuilders who want to lose fat fast.
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The low carb dietRead moreThe Low Carb method is a diet in which virtually all sugars are eliminated from the diet. Used by people who want to lose weight quickly, this carb-free diet is all the rage across the Atlantic and is also proving successful in France.