If you bulk up from 150 pounds to 200 pounds and you maintain your ability to do 20 pull ups, it means you added STRENGTH and QUALITY WEIGHT to your frame. You are essentially doing 4000 pounds of work (20 reps x 200 pounds bodyweight) in a set of 20 chin ups instead of 3000 […]

When you can choose between two similar exercises (e.g. a machine shoulder press and a barbell shoulder press) the free weight is most often promoted as the better option. The reasoning goes that free weights activate more stabilising muscles and have a more natural movement pattern. While this is true, there’s also a downside to […]

A lot of skinny-fat guys are sold on the belief that they need to hit a certain strength standard to look a certain way. Examples: You need to bench press 315 pounds to have a great chest. You need to overhead press 225 pounds to have big shoulders. You need to squat 400 pounds to […]

One of the biggest training mistakes I see skinny-fat guys make is to make resistance training a 2nd priority to cardio. Cardio is a great tool to improve your health and burn extra Calories, however it should always come second to resistance training. Resistance training builds muscle mass and the more muscle mass you have, […]

If you look at classical bodybuilders, you will see that they had tiny waists, big rib-cages and they could pull off the vacuum pose: A tiny waist improves your shoulder-to-waist ratio and dieting off body-fat is not your only tool in the arsenal. I can tell you from personal experience that you can TRAIN for […]

When you get started with the SKINNY-FAT TRANSFORMATION Bodyweight Program, my default advice is that you use good technique on all exercises. Good technique ensures that you develop all your muscles while minimising the risk of injury. With that said, there are some skinny-fat guys who can’t make consistent progress on the chin up using […]