After getting dozens of questions about how masturbation and sex affect training and hormones I’ve finally made a quick post about it. Masturbation has no direct effect on your training and hormones however it has an indirect effect. When you masturbate you sap your sexual energy. This energy can be directed towards your training, preparing […]
Why Refeed Meals Are Important on A Diet
Once per week, I recommend you to have a refeed meal (also called cheat meal) where you eat any foods you desire in unlimited quantities. So go ahead and load up on all the favourite foods you miss on the diet. The refeed meal replaces one of your regular meals. There are 3 reasons to […]
The Sleep, Stress and Hunger Feedback Loop
This blog post was written based on a new episode on my podcast FutureSkillsPodcast.com The sleep, stress and hunger feedback loop is hormonal and it has a compounding effect. Once you mess up one of the hormones, all the other hormones become worse. Then it becomes a self-sustaining feedback loop which is hard to get out […]
The Muscle Fiber Emphasis Training Method For Skinny-Fat Hardgainers
During the last 4 years of training I’ve used a training method that I haven’t seen anyone else use and which has helped me break through growth plateaus in all my naturally weak muscle groups (lats, upper and inner chest, biceps, triceps, deltoids). I like to call it the Muscle Fiber Emphasis Training Method. The […]
Bulking Diet For Skinny-Fat Guys: How Much Do Macronutrients Matter vs. The Type of Food?
I recently answered some questions for an article about bulking so I’ll share my answers with you guys here. How much does the type of food matter during a bulk, vs the macronutrients? While Calories are king, it’s also important to make sure that most of your Calories consist of high quality, nutritious foods. Here […]
When Should You Implement Wide Grip Pull Ups?
When it comes to doing pull ups and chin ups you can use different grip widths. Here’s a break down of the grip widths. 1) Wide grip: Uses the most back and least biceps. 2) Shoulder-width grip: Uses slightly less back and a lot more biceps. 3) Narrow grip: Uses even less back and more […]
[NEW STUDY] High Rep Training Is Superior To Low Rep Heavy Weight Training
Since 2013 I’ve been advocating using high volume training with light-moderate weights to maximize muscle mass and training longevity. And it turns out I’ve been right. Let’s take a look at what the newest research shows about training load and muscle gains. A 3 month study performed in 2016 by Morton et. al. took 49 […]
Do You Suffer From Low Testosterone Symptoms?
Today, low testosterone levels are an epidemic. When you walk around on the street, you see men with feminine fat distribution and under muscled physiques everywhere. And when I say men, I don’t just mean older men. You see low testosterone levels in young guys too. Testosterone is crucial for any fitness enthusiast, since it […]
Heavy Weights vs. Bodyweight Training For Skinny-Fat Guys: Which One Works Best?
If you want any chance at building a physique, you must do your heavy squats, bench presses and deadlifts. There simply is no other way to transform your body, so if you don’t like lifting heavy or you don’t have access to a squat rack, barbells and enough plates to give you a hernia, don’t […]
The 3 Most Important Exercises for a Skinny-Fat Guy
To become aesthetic the goal should be to get an X-shaped body; strong legs, small waist and wide shoulders. A skinny-fat guy typically has wide hips and waist combined with narrow shoulders. To fight the skinny-fat sufferers natural shape, it’s vital to develop: the lats and shoulders to maximise upper body width upper chest to create […]
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