Author: krunoslav

Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

Introduction Some of the most effective exercises for improving strength, power, and speed involve little to no equipment. While the sports training and fitness industries are inundated with all types of resistance training machines and speed training devices, the combination of gravity and the human body is all that is required. Over half a century ago, coaches and sports scientists developed an approach to training that took advantage of a system of explosive athletic movements to improve the force production qualities of the human body. This system of training is now commonly referred to as plyometrics or plyometric training. Plyometric…

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Creatine is the most effective (and by far the most researched) ergogenic nutritional supplement currently available to bodybuilders and regular gym goers in terms of increasing high-intensity exercise capacity and lean body mass when combined with exercise. Creatine monohydrate is the most common and by far the cheapest form of creatine supplement. Other types of creatine include creatine citrate, creatine ethyl ester, liquid creatine, creatine nitrate, buffered creatine, creatine hydrochloride, and others. These types of creatine are not necessarily more effective than creatine monohydrate. No extensive research has been done comparing all these types in terms of improving strength, increasing…

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We’re quite sure that almost all of our readers are fully aware of the importance of adequate protein intake, both for achieving the desired body composition and for maintaining general health. Not only the growth of our muscles but also the normal development of all body functions depend on an adequate intake of proteins from the diet, especially with regular physical activity. Therefore, it is not surprising that meals rich in this macronutrient are first on the “must-do” list of those who strive to live an active and healthy lifestyle. Foods such as meat and fish are the most common…

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Boxing can be a great addition to your workout routine. While many people focus on cardio and weightlifting, they often overlook boxing. Boxing is both cardio and strength exercise, and you will build muscle and get stronger. Whether you have a half-garage home gym or go to a fitness center near you, here are the main benefits of adding boxing to your exercise regimen. It’s an Excellent Cardio Workout Boxing is one of the most intense forms of cardio you can do. You can run on the treadmill every day, but you will likely still find yourself getting tired while…

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Why is a deadlift such an important exercise? As one of the three lifts involved in the sport of powerlifting, the deadlift (sometimes called the “king of exercises”) is one of the most commonly prescribed exercises for increasing overall body muscle mass, strength, and power. Whether you’re a man or a woman, you want your body to be able to move efficiently. The deadlift mimics picking an object off the floor, which is one of the most common daily movements. You already deadlift every day whether you are at the gym lifting hundreds of pounds, or picking a suitcase up.…

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Introduction Beautifully shaped, broad shoulders represent one of those parts of the body that at first glance separate us from the crowd. They’re saying for themselves that we are serious about training and in great shape. The shoulder is a ball-and-socket joint between the humerus bone of the upper arm and the scapula bone (shoulder blade). Shoulders provide the foundation for the sharp V-shape that marks a top bodybuilder – a wide upper body narrowing to a small waist. Therefore, thick shoulders will always create the illusion of a smaller waist, producing the coveted V taper. Some people are born…

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Barbell squats and leg presses are often the top two contenders in strength programs when it comes to lower body muscle and strength. But given a choice, should you do the leg press or the squat? Or both? If your goal is to build muscle and increase strength, both the squat and the leg press should have a place in your training program. Some prefer to use only one of these two exercises, while others include both to cover any disadvantages that the exercises have when performed individually. This article will take a closer look at both exercises in an…

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When it comes to free-weight rowing exercises for the back, standard bent-over barbell rows and dumbbell rows are the typical “go-to” movements for most lifters. Barbell seal rows are horizontal, chest-supported rows traditionally performed using a barbell or cambered bar and a pronated (palms down) grip, but dumbbells can be used as well. They’re called “seal” rows because of how the legs tend to flap up and down as you pull the weight up, especially when it gets heavy. This exercise is not very popular because commercial gyms don’t bother investing in equipment for it. It is a shame because…

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If you have ever tried to work on an air bike you know how challenging activity it is. The air bike (air resistance bike or fan bike) is a great tool for achieving all your cardio goals without losing muscle mass. You may be thinking this is impossible because we all know that cardio training does not go hand in hand with strength training. Well, the air bike is primarily a cardio device, but an extremely demanding cardio device that will activate almost all muscles in the body while cycling on it. Although it exists since the 70s of the last century, it was very…

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As people continue to stay skeptical of going to high-contact areas like gyms, online workouts are becoming increasingly popular with time. They help people continue exercising in the safety of their homes while being cost-effective and time-saving. However, without the able guidance of an instructor in the same physical space, participants (especially beginners) may be prone to injuries while working out. Here are some common virtual workout mistakes people tend to make and tips to steer clear of them: 1) Not Taking Current Fitness Levels into Account One of the most fundamental oversights with online workouts is not considering current…

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