Bodybuilding, Fitness & Nutrition
A curated English selection from ikulturistika.cz – a Czech bodybuilding and fitness site publishing since 2006. Pick a topic below and dig in.
Training
BMI Calculator: How to Calculate Your Body Mass Index
Free BMI calculator plus the formula behind it. Find your body mass index in seconds and learn what the result
How to Deadlift with Proper Form
How to deadlift safely: proper form and technique cues for the conventional deadlift, Romanian deadlift, and s
Home Workout: How to Build Muscle Without a Gym
You don't need a commercial gym to build muscle. Here's the minimal home gym equipment list and exercise selec
Beginner Gym Workout Plan: A Complete Guide
New to the gym? Here's a straightforward beginner workout plan and the gym etiquette basics that will get you
Best Ab Exercises for a Stronger Core
Three of the most effective ab exercises, explained step by step, plus why ab exercises alone won't give you v
Progressive Overload: The Key Principle of Muscle Growth
Progressive overload is the single most important training principle for building muscle. Here's what it means
Machines vs Free Weights
Free weights should be the backbone of your training, not machines. Here's why barbells and dumbbells build mo
How Many Reps Should You Do to Build Muscle?
The right rep range depends on your muscle fiber type and your goal. Here's how to find the rep range that bui
Supersets Explained
How to use supersets, trisets, and giant sets to make your workouts more intense and finish training faster -
Push Pull Legs Split Explained
A full breakdown of the push pull legs (PPL) training split, with a sample 3-day workout and how to scale it f
Muscle Recovery: Why Rest Matters as Much as Training
Muscles grow while you rest, not while you train. Here's why overtraining stalls your progress and how much re
How to Warm Up Properly Before a Workout
Skipping your warm-up sets is one of the fastest ways to get hurt in the gym. Here's a simple, practical way t
Stretching Guide
A practical guide to stretching before, during, and after training - how it works, why timing matters, and how
How to Gain Muscle Weight: A Practical Guide
Struggling to gain weight as a hardgainer? A practical nutrition, training, and supplement plan for the ectomo
Nutrition
Glycemic Index Explained
What the glycemic index actually measures, why glycemic load is a more useful number, and what affects the GI
How Much Dietary Fat Do You Really Need?
The optimal body-fat percentage for men and women who train, and why going too low on fat comes with real heal
Essential Amino Acids: A Science-Based Guide
Why the balance of essential amino acids in your protein matters more than total protein intake, and the two b
Carbohydrates in Food: A Complete Guide
What carbohydrates actually do in your body, the difference between simple and complex carbs, and how to time
Are Eggs Healthy? Nutrition Facts and Myths
Do eggs really raise your cholesterol? Here's what the research actually shows, plus a full nutrient breakdown
What to Eat for Breakfast: A Muscle-Building Guide
Five practical rules for a better breakfast, whether your goal is losing fat, gaining muscle, or just starting
Weight Loss
Basal Metabolic Rate (BMR): What It Is and How to Calculate It
Free BMR calculator plus the Harris-Benedict formula behind it. Find out how many calories your body burns per
Obesity: Types, Causes, and Health Risks
The difference between gynoid and android obesity, the health risks linked to each, and what "hidden obesity"
The Zone Diet: How It Works
An introduction to the Zone Diet created by Dr. Barry Sears - the hormonal theory behind it, and its signature
How to Lose Belly Fat: A Practical Guide
Why most diets stop working after two weeks, and the carb-cycling approach that keeps your metabolism from ada
Healthy Weight Loss: Doing It the Right Way
The fundamentals of healthy, sustainable weight loss: the one non-negotiable rule, five diet adjustments, and
Supplements
What Is Creatine? Benefits, Dosage, and How It Works
A complete beginner's guide to creatine monohydrate: how it works in the body, how to dose it, and the two mos
BCAA Explained: Do You Need Them?
What BCAAs are, why leucine matters most of the three, and when to take branched-chain amino acids for the bes
Whey Protein Explained
Not all whey protein is the same. Here's the real difference between whey concentrate, isolate, and hydrolysat
Best Supplements for Beginners
New to the gym and overwhelmed by the supplement aisle? Here's a simple, no-nonsense priority order for your f
Caffeine and Exercise: How It Affects Your Workout
How caffeine improves training performance, what the research on runners actually found, and how much is genui
Glutamine: Benefits and Dosage
What glutamine actually does in the body, why it's called anti-catabolic, and a practical dosing guide for tra
Green Tea for Weight Loss: Does It Work?
The science behind green tea's EGCG compound, how it interacts with nitric oxide and blood flow, and what to l
Vitamins for Athletes: What You Need to Know
A practical guide to the fat-soluble and water-soluble vitamins athletes need most, with daily intake targets
More
Biceps Anatomy: Muscles and Function
The biceps is actually three separate muscles. How the biceps brachii, brachialis, and coracobrachialis each w
Triceps Anatomy: Muscles and Function
The triceps brachii is a three-headed muscle that extends the elbow. Here's how its long, lateral, and medial
Knee Anatomy: Structure and Common Injuries
How the knee joint works, why the meniscus is so easily injured, and why lifters should never neglect joint he
Stuffed Chicken Breast: A High-Protein Recipe
A quick, high-protein stuffed chicken breast recipe with ham and blue cheese - simple enough for a weeknight,
Tuna Patties: A High-Protein Recipe
A simple, high-protein tuna patty recipe - just canned tuna, egg, and breadcrumbs, pan-fried or grilled withou
Chicken Salad: A Simple High-Protein Recipe
A quick high-protein chicken salad with grilled chicken breast, parmesan, and pasta - ready in a few minutes.