You can lose body-fat without gaining muscle mass by keeping your strength training very light, however I recommend that you at least maintain muscle mass. The reason is simply that: 1) Muscle mass is metabolically precious. This means that the more muscle mass you carry, the more Calories you burn at rest. It makes it […]
Dropsets and Rest-Pause Sets to Increase Training Intensity and Activate More Muscle Fibers
When I train, I try to maximize muscle growth by using a variety of rep ranges. All the way from 3-5 to 20. The 2 methods I use to accomplish this while saving time are dropsets and rest-pause sets. Dropsets: I do 3-4 mini-sets in one go where I gradually lower the weight. Rest-pause sets: […]
How to Optimise Your Sleep
There are 4 things essential to changing your body-composition: Training Sleep Stress management Diet A lot of people neglect sleep and stress management which together have at least as much effect on your body-composition as your diet. When you sleep your body recovers for the next training session and builds muscle. After a poor night […]
Phase 2 Client Result: Harrison Max (18 KG gained in 1 year)
Roughly 1 year ago I started working with Harrison Max. He started out training as a skinny ectomorph with low body-fat levels and minimal muscle mass on his frame. The goal was to add more mass and that’s what we did. I put Harrison Max on a rigorous 6 days per week training program that […]
Why Doing One Testosterone Blood Test Isn’t Enough
One blood test for total testosterone is not conclusive because: 1) The test can be affected by your sleep, eating, stress, mood, drinking alcohol and training that week. E.g. if you had a bad night of sleep a few days that week, you were very stressed or you trained at a very high intensity, testosterone […]
Why You Shouldn’t Care About Losing Muscle Mass During Your Cut
One of the main concerns I get from clients during their cutting fat loss phase is about losing muscle mass and getting smaller. When you cut you will get smaller, but not because you lose lean muscle mass. Instead, you will get smaller because the cut reveals your true level of lean mass. The issue […]
Training With High Loads and Low Loads Result In Similar Levels Of Hypertrophy
Since 2013 I’ve recommended training with lighter weights and higher reps to induce muscle hypertrophy. This stirred up a lot of negative comments from people in the heavy barbell strength training camp (starting strength, stronglifts 5×5 etc) who believe that you need to lift heavy to gain muscle mass. Recently, I came across a 2016 […]
Do My Strategies Work For Guys Who Aren’t Skinny-Fat?
I often get asked if skinny, fat or athletic guys should follow my training and diet strategies. The answer is yes because if my advice works for skinny-fat guys who have the worst genetics for training and dieting, it works even better for guys who have average or even above average genetics. Since 2013 I’ve […]
How to Fix Anterior Pelvic Tilt (Lumbar Lordosis) And Straighten Your Back Posture
Continuing from my last blog post about fixing rounded shoulders, this time I will teach you how to correct another postural problem (pelvic tilt) or lordosis. Similarly to rounded shoulders, pelvic tilt is also caused by excessive periods of sitting down. When you sit down for long periods of time, your psoas muscles and hamstrings […]
How to Fix Rounded Shoulders (And Build Massive Rear Delts)
Before I started training properly I used to have rounded shoulders. The rounded shoulders were a result of long periods of sitting down at a desk. The problem with any postural problem including rounded shoulders is three-fold: Your posture looks submissive instead of dominant. This makes other people perceive you as a weaker person. A […]
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