Bodium Coaching

25/03/2026

If you want to build your glutes effectively, you don't need 10 exercises, you need the right ones. In this workout, I break down 3 of the most effective glute building movements;Hip Thrust
Deadlift
Bulgarian Split Squat.

These exercises target your glutes from different angles to maximise growth, strength and shape.

Consistency,proper form and progressive overload are key.

11/02/2026

Deadlift ni moja ya compound exercise ambalo pia lina husisha ukuaji wa misuli mwilini mzima.

Deadlift linahusisha multiple muscles at once k**a :
– Mgongo wa chini (lower back)
– Glutes (makalio)
– Hamstrings (nyuma ya mapaja)
– Core
– Traps na mgongo wa juu (upper back)

Kwa sababu linahusisha misuli mingi, deadlift linaongeza nguvu kubwa na linaweza kusaidia kujenga misuli k**a linafanywa kwa mpangilio sahihi.

K**a lengo lako ni kujenga misuli, unahitaji:
High Volume,proper form,progressive overload na Recovery nzuri.

Deadlift sio zoezi bora zaidi kwa muscle isolation lakini ni zoezi bora sana kwa overall muscle development na strength foundation.

Jaribu kuchanganya deadlift na mazoezi k**a RDL, hip thrust, na leg curls — hapo ndipo ukuaji mkubwa hutokea.

BODIUM PATA UNACHOSTAHILI

31/01/2026

There is other things to consider while you wait to build muscles and here I explained how to take supplementation which is going to be safe for your health.

STEROIDS are not safe for everyone to using when you are in fitness journey
so here are some of the supplements which will help you to archive
your body goals ; Whey protein,Creatine and amino acids, all this will help you to reach your goals.

Put some effort on compound exercises like squats,deadlifts,bench presses and Pull- ups, this kind of training will help you to engage multiple muscles at a time so it will be easier for you to complete well your fitness journey.

Make sure to rest enough so that your muscles will recover well and be consistent on nutrition plan, do not Chat GPT your nutrition plan
make sure you have a personalised nutrition plan.

21/01/2026

15/01/2026

If you're looking for a good way to start your fitness journey and you don't know how to start either hypertrophy training program or strength training program. Here I recommend you start with the following tips for the best training programs.

14/01/2026

Egyptian Lateral raises or Traditional Dumbbell lateral raises which target your mid-delt directly

13/01/2026

90% of people they didn't even know about workout for the back muscles, First thing you need is to know what are you training for,width or thickness.
Training Back muscles are easy for those who understand vertical pulls, horizontal pull and diagonal movements like cable reverse fly. On this video I showed how you can train your back muscles and to get a better defined muscle at the back.

08/01/2026