Dr. Dominik Dotzauer
Evidence-based guides on nutrition, training, body composition and health.
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Guides
- Back Extensions: Technique, Muscles Worked and Progression Understand the difference between moving at the hips and moving through the spine when performing back extensions on a bench.
- Bench Press: Setup, Technique and Safer Progression Learn a controlled barbell bench press, choose a comfortable grip and prepare the rack and spotting arrangement before adding weight.
- Core Bracing: How to Create Abdominal Tension When Lifting Practice abdominal bracing without sucking in your stomach, holding your breath for an entire set or expecting one cue to solve every lifting problem.
- Face Pulls: Technique, Muscles Worked and Common Mistakes Use a cable or resistance band to train the rear shoulders and upper back with controlled face pulls, without treating the exercise as a cure for shoulder pain.
- Glute Bridge: Proper Form, Bands and Progressions Learn the floor glute bridge, understand what a mini-band changes and progress the exercise without assuming your glutes are switched off.
- Hip Thrusts: Technique, Muscles Worked and Evidence How to perform hip thrusts, avoid turning hip extension into a lower-back movement and understand what research says about glute growth.
- Lateral Raises: Technique, Shoulder Position and Variations Learn dumbbell, cable and machine lateral raises with a comfortable arm path, controlled resistance and realistic expectations about muscle targeting.
- Linear Progression: How to Add Weight Without Forcing Progress Understand session-to-session progression, choose sensible weight increases and know when repeating or adjusting a load is better than chasing a straight line.
- Plank Exercise: Proper Form, Hold Time and Progressions Learn the forearm plank, adjust its difficulty and train trunk control without turning every set into a test of how long you can tolerate poor form.
- Push-Up Plus: Serratus Anterior Exercise and Technique Learn the difference between a scapular push-up and a full push-up plus, and choose a variation that lets your shoulder blades move under control.
- Push-Ups: Proper Form, Muscles Worked and Progressions Learn a controlled push-up, choose an easier starting variation and progress without sacrificing your body position or shoulder comfort.
- Shoulder External Rotation: Cable, Band and Dumbbell Exercises Train shoulder external rotation with a resistance direction that matches the movement. Compare cable, band and side-lying dumbbell variations.
- Training Intensity: Load, Effort and Repetitions in Reserve A heavy weight and a hard set are not the same thing. Learn how percentage of one-repetition maximum, RPE and repetitions in reserve describe training.
- Training to Failure: Benefits, Fatigue and When to Stop a Set You do not have to choose between taking every set to failure and never approaching it. Learn what the evidence says and how exercise choice changes the decision.
- Wall Slides: Shoulder Mobility and Controlled Arm Movement Practice wall slides with a comfortable range of motion, without forcing every part of your body against the wall or treating the exercise as a posture diagnosis.