Since I started sharing my training advice online 8 years ago, I have been getting a lot of comments from “evidence based trainers”. Here’s an example of a comment I got on my facebook page: “Considering research would suggest after 9-11 sets per muscle group per week most will have a diminishing return and are […]
Does NoFap Work For Increasing Testosterone?
Today I got a question through email that I often get from SFT readers: Since im skinny fat and REALLY want to change im doing 100% what it takes to optimize my hormones. Do you think Nofap will help in boosting testosterone? Im on like 40+ days now and have more confidence etc, but its […]
Top Training and Diet Mistakes You Must Avoid Making In 2020 If You’re Skinny-Fat
2020 is coming and it’s time to make a game plan for getting the best results possible for your body-transformation goals. Most of my skinny-fat clients usually come to me after they have spent (wasted) a few years following shiny advice that promises the world and doesn’t deliver. In this post, I’ll go over the […]
Umar Alam: “Working with Oskar is one of the best decisions I’ve ever made and I’d do it again in a heartbeat.”
I’ve never been an athletic person. Back in school I never played sports or did remotely fitness related. I preferred to take naps and stuff large amounts of doritos in my face. Fitness just wasnt for me. I’d never have those broad shoulders or nice abs or anything. I just didn’t have the “genetics” for […]
How to Supercharge Your Muscle Gains With Bodyweight Exercise Combinations
When designing training programs, one of the most essential factors I look at is exercise sequencing and exercise combinations. To get the best result out of your training program, you have to combine the correct exercises together and do them in the right order (and in the right rep ranges). In this article, I’ll share […]
Resetting Your Gut After Messing It Up With The Vegan or Vegetarian Diet
There’s not one diet that will work for everyone however, based on the +300 people I’ve trained, I can say that on average all the vegans and vegetarian have by far the worst body composition, testosterone production and digestive health. It’s not even a comparison to those who follow a more balanced diet plan. To […]
Fish Based Keto Diet vs. Meat Based Keto Diet For Testosterone and Health?
You may have watched the latest vegan diet movie Gamechangers (which misrepresents data and has exaggerated claims) or watched the many YouTube channels that popped up recently about the carnivore all meat diet. All these diets claim that they hold the secret key to health, vitality and longevity. One thing the diets have in common […]
How to train your arms everyday and get away with it
If you’re following a typical brosplit where you train arms once per week then you’re definitely not doing what it takes to get optimal arm growth. Protein synthesis persists for 28-48 hours after workouts, therefore the optimal training frequency is closer to 3-6 times per week for each muscle group. Smaller muscles like the shoulders, […]
Low testosterone at a young age is caused by living an unnatural lifestyle (and not genetics)
I often get young guys asking me if they can raise their testosterone levels naturally without any supplements or drugs. The answer is: YES. 99% of guys below age 35 who have low testosterone levels, have them because of living in an unnatural lifestyle: – Bad circadian rhythm. (Sleeping past 10 PM on a regular […]
One easy tip to quickly grow your biceps
When we think of growing our biceps, doing biceps curls comes to mind. Biceps curls are great, but there’s one variation of them that’s highly underutilized: The Reverse Grip. When you perform biceps curls with the reverse grip, you target the brachialis in the most effective way possible. The brachialis is a muscle that’s located […]
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