Getting started in the gym does not have to be complicated. In this short video, we go through the basic principles of training and what you should know before you start. A good place to begin if you are new to the gym or simply want to make sure your foundations are right. You can find the full video in our Basics of Training classroom: 👉 Watch the video here: Basics of Training

One of the most underrated factors for gym performance and recovery is simply eating enough. Too many people undereat, then wonder why their strength, energy, and progress stall. If you want to perform well in the gym, your body needs enough fuel—especially carbohydrates, including simple sugars, which are often unfairly demonized. Your muscles rely on glycogen as a primary fuel source for high-intensity training, and without adequate glycogen stores, performance can suffer. Recovery is just as important. After training, make sure you're getting enough calories and nutrient-dense foods, with an emphasis on animal-based foods. Plant foods don't provide the same nutritional value. Glycogen also needs to be replenished after training, so consuming enough carbohydrates remains important. That said, everyone should consider their own metabolic health. If you're increasing your sugar intake, do it gradually and pay attention to how your body responds.

Why Is a Towel Required During Your Workout? To help maintain a clean, comfortable, and professional training environment, using a towel during every workout is now required. This isn't about introducing unnecessary rules. It's about creating better conditions for everyone who trains in our gym. A towel helps reduce direct contact between your body and the equipment, making it easier to keep benches and machines clean throughout the day. While it's impossible to eliminate sweat completely, using a towel significantly improves overall hygiene. It also helps protect the upholstery and surfaces of our equipment. Sweat gradually contributes to wear and tear, and using a towel helps extend the lifespan of the machines so they remain in great condition for everyone. Finally, a clean training environment simply feels better. Walking into a gym where everyone follows the same basic standards creates a more pleasant atmosphere and a better overall experience. If you forget your towel, there's no need to miss your workout. Towels are available to rent at reception for 30 CZK. Thank you for helping us maintain a clean, respectful, and enjoyable environment for everyone.

The ability of focus is one of the today's most underrated skills. Every time we switch our attention, we pay a price. The switching cost. It is real—we just don't notice it most of the time. A few seconds here, a minute there, and the energy needed - and suddenly we're no longer fully focused on anything. That's why I deliberately recorded this video without a background, without effects, and without any visual extras. Just the content. To give You the reminder - there should be a one thing at a time. A simple reminder of the difference between signal and noise. In business—and in life—we often spend too much time polishing things that look good instead of focusing on what actually moves the needle. Removing noise is often the fastest way to create better outcomes. Curious whether you'll notice the difference too. Now. Close your eyes. Then decide where will be your attention after opening. Go for it! - 🎥 @Michael Neumann - Seize the day. J.

Good news! We've restocked our reception with a great selection of Vilgain products. Whether you're looking for a quick snack before your workout, a protein boost after training, or just something tasty to take with you, there's plenty to choose from. ✨ You can find: 🥤 Protein drinks 🍫 Protein bars 🥜 Healthy snacks 💪 And much more! Next time you're at the gym, take a look at what's on the shelf and you might discover a new favorite! If you want advice from our nutrition experts, feel free to ask for that! See you at the reception. 😊