You’re on the #VEMPROTREINO Program blog, featuring articles by Thiago Varella, physical conditioning coach and personal trainer offering online coaching.
Here on the blog, you’ll find all kinds of information about strength training, as well as ways to achieve the body you’ve always wanted.
What stimulus do you use in your workout? Tension-based or metabolic? If you don’t know yet, it’s essential to understand the stimulus you’re applying to your body. We often hear…
The stiff-legged deadlift is widely recognized as one of the main exercises for strengthening the muscles of the lower body. However, it is important to perform this exercise with proper…
Do you really know how to do the Bulgarian split squat? Today, I’m going to give you some tips that will clear up all your questions about it. Many people…
The front lat pulldown is recognized as one of the best exercises for developing the lat muscles at the gym.
Training to failure is a strategy widely used by athletes and weight training enthusiasts to maximize muscle development.
The Graviton is a common piece of equipment in many gyms, but it is often used incorrectly. In this article, we’ll discuss the importance of using the Graviton correctly and…
When it comes to performing the stiff-legged deadlift, a common question arises: what is the correct way to do it—with your legs more straight or more bent?
Worked out yesterday, woke up sore, and are already going to take an anti-inflammatory? Be careful! Most people, especially when they are just starting out or switching up their workout,…
Do you think that to get results with the leg press, all you have to do is sit on the machine, place your feet on the platform, and push it…
Are you a beginner, sedentary, or have you never even set foot in a gym? Everyone who joins a gym is looking to improve their health and get in better…
Do you know which shoes are ideal for lower-body workouts? What’s the difference between cushioned shoes and flat shoes? Will the most expensive shoes in the store help me get…
The Smith machine lunge is one of the best exercises for the lower body. But do you know how to perform it correctly? Lunges are an excellent option for anyone…
Do you need a modern gym to get results? I receive many requests for coaching, and several clients say their gyms don’t have many machines, or that they sometimes train…
Years of dedication to training and dieting… So much discipline, and then suddenly… for some reason, you stop training!!! What now?? How long can I go without training without losing…
Do you know the benefits of weight training for pregnant women? A well-designed workout, after getting medical clearance, can improve posture, help manage weight, prevent back pain, and even reduce…
Do you know how to put together a good chest workout for women with silicone implants? A very common concern among women who choose breast augmentation surgery is training. Basically,…
Ladies! Are you focusing on your arm workouts? Many women tend to skip upper-body training and focus only on leg and glute workouts, and that’s a big mistake. In this…
Discipline and consistency… You need to manage your anxiety, overcome a sedentary lifestyle, and improve your diet! None of this works if you only put in the effort “sometimes.” And…
You don’t need to spend all day working out! One of the biggest mistakes people make when they want results—whether for hypertrophy, fat loss, or BOTH—is spending hour after hour…
Increasing the weights is the basic principle of strength training. But now you’ll learn how lighter weights, when properly adjusted, can also bring you great results!
Many people have heard of single-joint or isolation exercises, but not everyone knows what they are or how they differ from compound (multi-joint) exercises. Let’s talk about them in today’s…
Women are increasingly taking over gyms in our country, and that’s amazing! Some women train harder (and better) than many men. But I still notice some typical mistakes, as shown…
Learning how to squat is essential for maximizing your results! Discover the secrets to keep in mind when performing the number-one strength-training exercise!
The leg press is one of the exercises that should never be missing from your gym routine! And many people don’t know this, but when used correctly, it’s one of…
Frequent alcohol consumption impairs muscle recovery and will affect your results. Check out this article for more details about alcohol and training!
If you’re training and feel that you’re not developing a particular muscle, the problem may be your workout split! A very common question is how to split your leg and…
If you think it’s impossible to build muscle after 40, this article is for you. Check out some myths and facts about it.
Many women believe they can’t do the same exercises as men or they will become masculine. Forget that idea! Although there are several anatomical, physiological, and hormonal differences between men…
Rest between sets is extremely important because it directly affects your performance and workout intensity. What’s the ideal interval?
An online personal trainer can provide the same services as an in-person trainer. The difference is that the price is more affordable, the schedule is more flexible, the training sessions…
If you train regularly during the week, can you still make significant muscle gains? What is the best way to balance weight training with other sports and keep making progress?
There is no magic amount of time to work out, but generally, 40 to 50 minutes is more than enough to get good results from your hypertrophy training. And depending…
Many people have had times when they had to go long periods without training due to work commitments or travel, or because of injuries and illnesses. I have two pieces of…
Working the chest area cannot enlarge or reduce the breasts, which are made primarily of fat and glands, not muscle. However, strengthening your chest muscles helps support your bust and…
The Physical Fitness Test (FAT) is one of the most feared stages of police recruitment exams. Candidates are called up after the written assessments. Often, a candidate passes the written…
A very common question in the weightlifting community is whether using birth control gets in the way of your goals, whether that’s fat loss, muscle growth, or performance. Learn more…
Obesity is a modern disease that affects different countries and cultures. In this regard, strength training is very important in the fight against obesity. HEALTHY WEIGHT LOSS doesn’t necessarily mean…
Compound exercises are multi-joint movements that work several muscles at the same time. They should be the priority in your training plan!
Women work out, follow diets, get beauty treatments, and try various other new things on the market to achieve their desired goals. The problem is that at some point, your…
In this article, we’ll cover how to get great results with light weights and how you can make the most of range of motion and tempo in your workouts. Don’t…
When we fitness professionals see people working out at the gym, one of the first things we notice is their posture while performing an exercise.
Many people are unable to achieve their training results because they don’t know about or value invisible training. Invisible training is a term that refers to an athlete’s behavior, attitude,…
During the menstrual cycle, women experience numerous hormonal changes and, consequently, some notice changes in their training, either positive or negative.
Haven’t you been paying enough attention to your upper body? To have a healthy, attractive, and strong physique, all muscle groups should be in good shape, especially the upper body.…
Many women waste time on ineffective exercises and are disappointed when they fail to develop their glutes! Focus on compound exercises, which are most responsible for building beautiful glutes!
Many people wonder if it’s possible to lose belly fat without losing their butt. The answer is yes! When it comes to losing abdominal fat, the focus is on changing…
Stretch marks are a problem that affects many people who lift weights! Stretch marks are marks that look like raised lines and can be purple, reddish, yellowish, or white. They…
Do you know what the best exercises are for people aged 40 and over? How should your workout change compared with that of someone half your age? To achieve muscle…
