One of the age old questions in the fitness industry is: Can you build muscle while losing fat? To relate this to my skinny-fat transformation strategy (the 2 phases of a skinny-fat transformation): Can you build muscle while going through phase 1 of your transformation? The answer is: Yes, you can build muscle while losing […]
Increase in Testosterone After Doing Heavy Deadlifts, Squats and Bench Presses?
Do heavy deadlifts, squats and bench presses increase testosterone? Heavy compound lifts only cause a small short term spike in testosterone. This spike has no effect on body-composition. Regardless of whether you do heavy compound lifts or not, your testosterone levels fluctuate up throughout the day with the highest levels being around 5-8 AM […]
Transforming Your Body Consists of a lot of Ups and Downs
Unfortunately transforming your body consists of a lot of ups and downs but you have to keep going if you want to reach your goal. When I went through my transformation, my results were cyclical in the sense that I would have periods where I was consistently getting progress and periods where I kept pushing […]
Jesse, Canada: “Ive currently only been training with Oskar for just over two months and its a decision I do not regret at all.”
Over the last 2-3 year I have visited the SFT website for tips on building a better body. During this time I had different personal trainers who all had different approaches that left me hurt and extremely sore. The website featured men with the same body type as me and after my final session with […]
Why You Shouldn’t Focus On The Big 4 Lifts (Squat, Bench Press, Deadlift, Row) In Your Training Program
Today I got a comment on my YouTube transformation video regarding the 4 big lifts, and I decided to answer it in depth: My answer: The scientific consensus right now is that as long as you train at a high intensity, both low and high reps produce the same muscle gains: https://oskarfaarkrog.com/training-with-high-loads-and-low-loads-result-in-similar-levels-of-hypertrophy/ In addition, high […]
Why Green Leafy Vegetables Are Crucial For Maximising Your Natural Testosterone Production
When it comes to dieting for muscle mass and optimal testosterone production, most people think of eating mostly quality foods and hitting their protein, carb and fat targets. While eating quality foods and hitting your protein, carbs and fats are important, these factors alone are not sufficient. Another factor that’s important is nitric oxide. You […]
Why You Should Keep Calories As High As Possible During Cutting
When you start cutting you may be tempted to go on a low Calorie diet to lose weight fast, but this is the wrong way to go about it and now I’ll explain why. First and foremost, an aggressive Caloric deficit is unsustainable because it creates intolerable levels of hunger. After 1-2 weeks of dealing […]
Why I Got A Lung Blood Clot At Age 26 (Low Protein S)
In a recent post I mentioned that I got a lung blood clot at age 26. This is a very serious condition where 1/3 of people die. I was hospitalized for a week with stabbing chest pains that limited my movement. I had to take take painkillers every 3-4 hours to control the pain. The […]
Don’t Break Your Fitness Routine During Times of Hardship
In the last 1.5 year I’ve had 2 near death experiences and while they’ve changed my life, they didn’t change my routine much. No matter how bad my life or health get’s, I always stick to my fitness routine to the best ability possible. Why? Because your fitness routine creates the structure of your life. […]
Should You Use Lat Pulldowns As A Progression To Chin Ups?
In my articles throughout the last 6 years I’ve recommended chin ups over and over again as the #1 exercise for skinny-fat guys. First and foremost, the chin up targets the most important muscle group skinny-fat guys need to develop: The lats. The lats are the “swimmers muscle” located right under your arm-pits. They’re the […]
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