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3 Month Bench Press Program from 85 kilos to the 100 kg

📆 Month 1 – (Weeks 1–4) Week 1 Monday (light day) Bench Press: 4 x 6 x 45.5 kg (65% of Friday load) Lat Pulldown (wide grip): 3 x 12 Face Pulls (cable or bands): 3 x 15 Lu Raises with weight plates: 3 x 12 Machine Crunches: 3 x 20 Friday (heavy day) Bench […]

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Training Program: 3-Month Fitness/Bodybuilding Plan

Goal Improve strength performance (especially in squats, deadlifts, and bench presses) Develop rounder glutes and broader shoulders Balance the load between maximum and supportive workouts General Principles Workouts 2 times a week 1 maximum training and 1 supportive, lighter training Use of basic exercises Progression over 3 months by increasing weights and/or repetitions Training Program […]

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3-kuuline jõutõstekava

🔹 3-KUULINE JÕUTÕSTEKAVA  🔹 Eesmärk: Maksimaalse jõu arendamine, progressiivne ülekoormus Treeningkordade arv: 4 korda nädalas 🔹 Soojendus enne igat trenni (10 min): ✔ Rullimine (jalad, selg, rind) ✔ Dünaamilised venitused, hüpped, liikuvusharjutused 1.–4. NÄDAL – BAASJÕUD JA MAHT 🔹 Päev 1 – Kükk & tõmbed Kükk – 5×5 @ 75% 1RM Esikükk – 4×6 Rumeenia […]

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HC GYM announces: “The Biggest Transformation” competition and inspiring results!

HC GYM is renowned for its high-quality HC PRO, MedX, Nautilus, and Technogym equipment. Our gyms have helped countless clients begin their fitness journeys from a beginner level and reach competition standards. Some of our top athletes have even become world champions in Fitness and Powerlifting! “The Biggest Transformation” – an inspiring competition for HC […]

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Where else can you feel as at home as you do at HC GYM?

Imagine walking into a gym and being greeted with a genuine smile. A place where you can enjoy a refreshing coffee or espresso before your workout and chat with like-minded people who are just as motivated and friendly as you are. HC GYM is more than just a gym – it’s a place where you’re […]

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What is the best way for adults to gain and maintain more muscle mass?

For adults looking to gain and maintain muscle mass, a combination of resistance training, proper nutrition, and adequate recovery is key. Here’s a more detailed approach: 1. Resistance Training: Consistency: Engage in strength training exercises 2-4 times a week. Consistency is crucial for muscle growth and maintenance. Progressive Overload: Gradually increase the weight, reps, or […]

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Tasuta treeningkava algajatele täiskasvanud naistele ja meestele.

See tasuta trennikava on mõeldud üldise tugevuse ja lihasmassi suurendamiseks ning sobib hästi neile, kes pole varem jõusaalis regulaarselt treeninud. Märkus: Enne treeningprogrammi alustamist soovitan tungivalt konsulteerida treeneri või tervishoiuspetsialistiga, et veenduda, et see sobib teie individuaalsete vajaduste ja füüsilise seisundiga. Nädal 1-4: Treening 3 korda nädalas (nt esmaspäev, kolmapäev, reede) Päev 1: Ülakeha treening […]

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Jõusaali treeningkava keskealistele ja vanematele algajatele.

The training program is aimed at general health and well-being and takes into account age-related aspects and limitations. Note: Before beginning any exercise program, I strongly recommend that you consult with a trainer or health professional to ensure that it is appropriate for your individual needs and physical condition. Week 1-4: Training 3 times a […]

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