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 […]
How to Stick To Your Diet When You Eat In Restaurants
If you can manage to eat meals that resemble those in your diet, then eating out with your friends is no problem. If you’re on a good diet plan, it should include a large variety of healthy foods which are available in most good restaurants. For example, most decent restaurants offer a variety of quality […]
Will You Lose Muscle By Taking 2 Weeks Off Training? (My Experience With Getting Pulmonary Embolism)
Around 10 days ago I went to the cinema to watch Aquaman and as I walked there I felt a sharp pain in the right side of my chest. I thought it was just muscular soreness and didn’t think much of it, however later that night I also started coughing blood. Therefore the next morning […]
Should You Lose Fat Without Gaining Muscle Mass?
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 […]
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