Proper Training

The most essential aspect is to train hard and correctly. Training should elicit a sensation in the targeted muscles, meaning “no pain – (small) no gain.” However, it’s important to differentiate between muscle soreness and joint pain. After a workout, the trained muscles may feel tired, and delayed onset muscle soreness may be experienced for a couple of days.

Not all types of gym activities contribute to muscle growth. Consider what the training does to the muscles. You can train hard for a short period, but to achieve maximum muscle mass, systematic training over weeks, months, and years is necessary. The secret lies in challenging your own performance and being willing to step out of your comfort zone (overload principle). However, in most training sessions, it’s advisable to leave some room for improvement, meaning that you should feel like you can perform better in the next session.

In bodybuilding training, the technique does not need to be perfect, as the focus is on stimulating the muscles rather than performing a specific movement. However, be cautious not to overload the joint structures. If you’re a beginner, don’t hesitate to seek assistance from experienced individuals or trainers at the gym, if needed.

During the initial phase of strength training, almost any type of training will increase strength and muscle mass. On average, this initial phase lasts for about a year. After that, you need to think more carefully about how to train, and the nutritional aspect also becomes more important (see later). With a few years of systematic training, you start to approach your own performance limits, and this is when actual strength training begins as your muscle growth potential reaches its peak. How far each individual can go depends on several years of hard work and individual factors.

Strength training is, in essence, simple; the key variables include training volume (sets, reps per workout), training intensity (load relative to one-rep max), training frequency (number of workouts per week), and progression. Let’s explore these and other points further.

To maximize muscle growth, consider the following points:

  • Sufficient loads: Research shows that, on average, loads around 60-85% of one-rep max work best, with a few exceptions.
  • Suitable rep range: Typically, a range of 6-12 reps per set is recommended. Similarly, the rule of thumb for sets per muscle group is around eight per workout. However, in one workout, you can perform about five truly challenging sets where you aim to reach your performance limits. Except for warm-up sets, sets should not be left unfinished, but you shouldn’t always go to failure either.
  • Compound exercises vs. isolation exercises: Compound exercises that involve multiple muscle groups form the foundation of training (e.g., squats, bench press variations, pull-ups/rows). However, also allocate some focus to isolation exercises targeting smaller muscle groups.
  • Exercise order: Traditionally, it is believed that compound full-body movements should be performed first, followed by isolation exercises. This generally holds true, but it’s also important to address weaknesses early in the workout. Studies show that the first exercises have the greatest impact on muscle strength.
  • Rest intervals: Ideally, rest periods between sets and exercises should be around 1-3 minutes. Begin the next set when you are physically and mentally ready. Longer rest intervals allow for heavier loads, but they also increase the overall duration of the workout without necessarily providing additional benefits for muscle growth (Ahtiainen et al., 2005). A suitable total duration for one workout is about an hour.
  • Progressive overload: If you can currently perform 8 reps with 100 kg on the bench press, set a goal of, for example, 8 reps with 110 kg for the next workout. This progressive overload challenges the muscles and stimulates further growth.

It’s worth noting that individual responses to training can vary. Some individuals may benefit from higher training volumes, while others may respond better to higher training frequencies. Experimentation and adaptation based on your own progress and feedback from your body are key.

Remember, training is just one piece of the puzzle. Nutrition, recovery, and overall lifestyle factors also play important roles in maximizing muscle growth and strength gains.


MM-Supersport is a top-level training program designed specifically for you, following the aforementioned rules and principles. The program is designed to evolve as you progress, enabling optimal muscle growth and strength gains.

Initially, the program considers your current fitness level, muscle capacity, and training background. It determines appropriate loads, repetitions, and sets that align with your development needs and help you achieve your desired results.

The MM-Supersport program utilizes a diverse range of exercises, including compound movements and isolating exercises. This ensures that all muscle groups receive proper stimulation and develop evenly. The program also incorporates the correct exercise sequencing, optimizing muscle strength and performance improvement.

The principle of progressive overload plays a crucial role in the MM-Supersport program. This means that as you develop and adapt to training, the workload is increased over time. As the program progresses, you will be given more challenging exercises, heavier loads, and advanced movements to continuously enhance your performance and maximize results.

Additionally, the program includes a planned nutrition and recovery section that supports your development. Proper management of food intake and rest periods helps you recover from workouts, promotes muscle growth, and maximizes your performance.

The MM-Supersport program is regularly updated and adjusted according to your needs and progress. Your coach monitors your development, assesses results, and makes necessary changes to the program to ensure its effectiveness and contribute to your ongoing progress.

Overall, the MM-Supersport program is designed to provide you with an efficient, individualized, and evolving training program that helps you achieve peak performance and maximize your muscle growth goals.

Mastering Handstand: Strength and Balance with MM-Supersport Guidance

Handstand is an impressive and challenging skill that requires not only strength but also balance, body control, and spatial awareness. Whether you are a CrossFit enthusiast or simply someone looking to improve your fitness level, mastering the skill of handstands can be a rewarding and transformative experience. In this article, we will explore the benefits of handstand training and introduce the guided system of MM-Supersport that helps you progress towards a stable handstand.

Benefits of Handstand Training

Handstands offer a wide range of benefits that extend beyond physical performance. Here are a few key advantages:

  1. Upper body and core strength: Handstands require significant strength in the shoulders, arms, and core. Regular handstand training helps develop these muscles and improves overall upper body strength.
  2. Balance and coordination: Handstands challenge your balance and body awareness. Practicing handstands enhances your ability to maintain stability and control in different positions, improving overall coordination.
  3. Body control and awareness: Handstands demand body control and awareness in maintaining proper alignment and executing smooth transitions. This increased body awareness can also benefit other exercises and activities by enhancing overall movement quality.
  4. Mental focus and self-confidence: Handstands require concentration and mental focus. As you progress and overcome challenges, your self-confidence grows, instilling a sense of achievement and self-belief.

MM-Supersport Guided System for Handstands: MM-Supersport is a comprehensive training system that encompasses various exercises and techniques to improve overall fitness and performance. Here is a guided system to help you progress towards a stable handstand using the principles of MM-Supersport:

Phase 1: Establishing the Foundation (2-4 weeks)

  • Develop wrist mobility and strength: Perform wrist stretches and exercises to prepare them for the weight-bearing demands of handstands.
  • Strengthen core muscles: Engage in exercises that target the core, such as planks, hollow holds, and L-sit progressions.
  • Practice wall-assisted handstands: Use the support of a wall to practice finding proper alignment and balance in the inverted position.

Phase 2: Balance and Alignment Training (2-4 weeks)

  • Freestanding balance drills: Gradually move away from the wall and practice freestanding handstands with the assistance of a spotter or parallel bars.
  • Refined alignment: Work on aligning the wrists, shoulders, hips, and ankles in a straight line to achieve proper alignment.
  • Body tension exercises: Incorporate exercises like shoulder taps, wall-facing handstands, and pike presses to enhance body control and stability.

Phase 3: Skill Refinement (2-4 weeks)

  • Kicking drills: Focus on controlled kicking to transition into handstands.
  • Controlled descents: Work on descending from handstands with control to improve body awareness and strength.
  • Freestanding handstand holds: Gradually increase the time spent in freestanding handstands, aiming for longer holds with proper technique.

Phase 4: Advanced Variations (Ongoing Training)

  • Handstand push-ups: Once you have mastered the basic handstand, progress to handstand push-ups to further develop upper body strength.
  • One-arm handstands or handstand walking: Challenge yourself with more advanced variations to refine your skills and enhance your strength.

Consistency and Patience

Remember, consistency and patience are key when learning handstands. Listen to your body and progress gradually through each phase using the guidance of MM-Supersport’s system.

Mastering handstands is a journey that combines strength, balance, and body control. It offers diverse benefits beyond physical performance. Use MM-Supersport’s guided system to support your journey towards a stable handstand. Stay persistent and enjoy your progress. Handstands can be both challenging and rewarding, opening up new possibilities in your physical training.

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This is no ordinary exercise programme – take it to the next level!

Training is my passion, and I’m always ready to try something new, challenge myself, and improve my fitness. Have you tried countless workout programs, but nothing has met your expectations? The MM (Method Makia)-Supersport training program is not ordinary; it elevates your training experience to the next level and takes you to new dimensions. For years, precisely and always according to your abilities.

First, the MM-Supersport training program offers much more than traditional workout programs. It provides personalized coaching, where each program is tailored specifically to you and your goals. No more generic exercises, but something that suits your specific needs. The app’s algorithm uses innovative techniques to create a plan, so you can be sure that every workout will be effective and yield results.

Secondly, the MM-Supersport training program is not just about exercise. It takes a holistic approach to well-being, considering nutrition and rest as well. In addition to the training program, you will receive a meal plan that helps nourish your body and achieve optimal performance. Moreover, the program includes tips for stress management and sleep optimization, allowing your body to recover and develop more efficiently. All of this comes together as a comprehensive package that takes your training to the next level.

Thirdly, the MM-Supersport training program encourages you to step out of your comfort zone. This program challenges you with new training modalities and techniques to develop your overall fitness. You can expect to encounter new challenges such as strength training, circuit training, and interval training. These exercises stimulate your body, enhance muscle strength, increase endurance, and help you achieve your goals faster.

The MM-Supersport training program is not just a workout program; it is an adventure. We venture on training paths, challenge ourselves, and reach new peaks. This program not only helps you improve your fitness but also helps you discover your inner strength and believe in the incredible ability of the human body to regenerate like never before.

So, if you’re ready to take your training to the next level, to seek something unique and inspiring, the MM-Supersport training program is for you. Step out of your comfort zone, challenge yourself, and become the best version of yourself. Don’t remain confined to a regular workout program; step into a new dimension with the MM-Supersport training program!

Hello CrossFit enthusiast!

If you’re looking to learn the Muscle Up, you’re in the right place! The Muscle Up is an impressive and challenging movement that combines a pull-up and a dip into one seamless motion. Here are a few tips to help you on your journey towards achieving your first Muscle Up.

Build a Strong Foundation

Primarily, it’s important to build a solid foundation in pull-ups and dips. Make sure you have mastery over both movements individually before attempting to combine them into a Muscle Up. Practice pull-ups with both pronated and supinated grips and aim to increase both strength and mobility in these exercises.

Secondly, incorporate MM-Supersport training into your routine. MM-Supersport is a versatile training method that combines various exercises and movements. It can help you develop overall strength, mobility, and endurance. You can incorporate MM-Supersport into your weekly training regimen and include specific movements that will aid you in preparing for the Muscle Up.

For example, you can include pull-ups, dips, push-ups, core exercises, and arm workouts in your MM-Supersport training. Ensure you prioritize proper technique and perform the movements with quality. Train regularly and gradually increases intensity and difficulty as you feel ready to challenge yourself further.

The importance of body care

Additionally, don’t forget the importance of body maintenance. Regular stretching and mobility work are crucial to maintain optimal range of motion. Good body maintenance helps prevent injuries and improves your performance.

Remember, learning the Muscle Up takes time, patience, and dedication. Don’t get discouraged if you don’t achieve it right away. Keep practicing and consistently focus on improving your technique. You might be surprised at how much progress you’ll make and how you’ll achieve your goals.

When starting MM-Supersport training, remember to consider the following:

  • Warm-up: Before each workout, perform a proper warm-up that includes general body warm-up and joint mobilization. This helps prepare the body for exercise and reduces the risk of injury.
  • Exercise selection: Choose exercises that focus on pull-ups, dips, push-ups, core strengthening, and arm exercises. For example, you can do various variations of pull-ups (such as narrow grip, wide grip, or mixed grip), different types of dips, and various types of push-ups.
  • Technique practice: Prioritize good technique in all exercises. Ensure that you perform the movements in a controlled manner and with the correct range of motion. Also, focus on proper muscle activation and feeling during the movement.
  • Progressive overload: Gradually increase the intensity and difficulty of your workouts. You can do this by adding repetitions, sets, or resistance. However, keep in mind that safety and proper technique should always be prioritized.
  • Body maintenance: Take care of your body between workouts. Incorporate stretching and mobility exercises, use a foam roller or massage ball for muscle relaxation, and consider incorporating cooldown exercises as needed.

Muscle-up is a movement familiar to Cross-fit enthusiasts and combines chin-up, wrist strength and dip into one fluid movement. When you get it done as a result of your workout, you’ll find you have a strong and coordinated upper body. The progress doesn’t stop there, Muscle-Up is just an early intermediate goal towards your body’s true strength and mobility.

Remember that training requires patience and continuous dedication. Don’t give up in the face of challenges but remain persistent and strive for continuous improvement. Have fun during your workouts and enjoy the journey towards a stronger and more versatile body!

Best of luck on your journey to mastering the Muscle Up! Have fun in your training and enjoy the versatility of MM-SuperSport exercises.

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The Benefits of Bodyweight Training: Strengthen Your Body Without Weights

Bodyweight training is one of the most popular and effective ways to improve physical fitness and achieve a strong and resilient body. It is a training method that utilizes your own body weight as resistance for various movements. While bodyweight training may seem simple, its benefits are significant and diverse. In this article, we will explore the advantages of bodyweight training and then introduce the unique service provided by MM-Supersport, which will take your training to the next level.

Full-body Workout: The greatest advantage of bodyweight training is that it engages your entire body. Movements such as push-ups, pull-ups, squats, and handstand push-ups activate multiple muscle groups simultaneously. This helps develop balance, coordination, and overall strength.

Improved Mobility and Body Control: Bodyweight training requires good body control and mobility. Movements like handstands and horizontal push-ups enhance balance, body control, and increase joint mobility. This helps prevent injuries and enhances daily performance.

Enhances Body Composition: Bodyweight training can yield excellent results in improving body composition. It effectively burns calories and builds muscle mass, which aids in reducing body fat percentage. Additionally, increasing muscle mass boosts metabolism, aiding in weight management.

Flexibility and Convenience: Bodyweight training can be done anywhere, anytime, without the need for expensive equipment or a gym. You only need your own body and a little space to exercise. This makes bodyweight training highly flexible and easy to incorporate into your daily routine.

Versatile Options: Bodyweight training offers a wide range of exercises and progressions, making it suitable for individuals of all fitness levels. Beginners can start with basic movements like knee push-ups or assisted pull-ups and gradually progress to more challenging exercises. Advanced trainees can challenge themselves with one-arm push-ups, muscle-ups, or pistol squats. With bodyweight training, you can always find new ways to challenge your body and keep your workouts interesting.

As a grand finale, let me introduce MM Supersport’s unique service that complements the benefits of bodyweight training. MM-Supersport is an innovative online platform that provides virtual bodyweight training classes and guided workout programs. It allows you to receive high-quality and effective training from experienced coaches, right in the comfort of your own home or wherever you prefer to exercise.

MM-Supersport’s service offers a diverse range of bodyweight exercises that can be combined with various workout programs and instructions. Coaches help you set goals, track your progress, and provide personalized feedback and guidance. They are professionals who understand the secrets of bodyweight training and can tailor workouts to individuals of various levels.

With MM-Supersport, you can take your bodyweight training to the next level and achieve better results. Under the guidance of coaches, you can ensure proper technique and receive the necessary support on your journey towards your goals. Additionally, the platform provides a sense of community and the opportunity to share experiences with fellow trainees.

The benefits of bodyweight training are undeniable, and MM-Supersport’s unique service helps you fully harness those benefits. Strengthen and develop your body comprehensively by challenging it with your own body weight. Unleash your power and provide your body with the best possible conditions to achieve a healthy and strong physique.

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