TFA (Training for Acro)

What is winged scapula and how to fix it

by Tudor | Nov 26, 2019 | Physiotherapy

Have you ever seen someone doing a press/push-up and one or both of their shoulder blades (scapula) move towards the middle of the back? Or maybe you’ve felt the skin of your back get pinched as you lower yourself in a press/push-up. Perhaps you have constant poor...

Exercise breakdown: Squat

by Tudor | Nov 25, 2019 | Hypertrophy

Introduction One of the most basic and fundamental human movements – the full squat – has become a position that many people have difficulty achieving due to society’s heavy reliance on chairs. The full or deep squat is achieved when the knees...

What are proprioceptors and how to train them

by Tudor | Mar 24, 2015 | Physiotherapy

Everywhere I hear people talking about core stabilization and stability training for the core. In some cases a “core workout” includes exercises that are actually training the proprioceptors. What is proprioception Some books call it the sixth sense and basically it...

Training routines: Super Twenty

by Tudor | Mar 26, 2014 | Hypertrophy

In the last weeks I’ve been doing a full-body workout, three times a week, with one or two days for resting after each workout. When I designed the program I had two main goals in my mind: improving fast-twitch muscle development; increasing muscle endurance...

The best exercises for building a strong and muscular body

by Tudor | Feb 23, 2014 | Hypertrophy

A lot of people think that they need to do tons of exercises or to follow a special and complex training program to see the results that they expect. This is completely wrong. For gaining strength and increase your muscle density make sure you include in your workout...

Shoulder pain and rotator cuff injuries

by Tudor | Feb 1, 2014 | Physiotherapy

Have you ever had a problem with your shoulder? This article is aiming at proving more information about what you might be wrong with your shoulder. The shoulder is one of the largest and most complex joints in the body. This joint is formed where the humerus (upper...

How to prevent and treat muscle imbalance

by Tudor | Dec 23, 2013 | Physiotherapy

Have you ever looked in the mirror and noticed one arm appears to be bigger than the other? Or perhaps you’re finding that your right hand is stronger than your left. It’s pretty common, don’t worry. When I asses people I commonly discover that the one leg is...

Fit and healthy during holidays

by Tudor | Dec 22, 2013 | Tips

It’s near the end of the year and you’re probably getting ready for the holidays. Here are some ways to stay away from overindulging during the Christmas meals and New Year’s Eve party. Tips Start a friendly competition with a friend or a...

55 Press Ups Challenge

by Tudor | Dec 13, 2013 | Hypertrophy, Tips

Definition A push-up (US), or a press-up (UK), is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using arms and chest muscles. Good form Lie on the ground and place your hands under your...

Basic principles of muscle building

by Tudor | Nov 15, 2013 | Physiotherapy, Uncategorized

Muscle growth, also referred to as muscle hypertrophy is an example of muscular adaptations and changes. Resistance training causes neural adaptations, which result in changes in muscular strength, and eventually, the size of the muscles. Some training protocols can...