One of the things I see in in my beginner skinny-fat readers is that their waist measurement is OK for their height and structure or just a bit too big, yet they look soft and pear shaped with a seemingly big lower waist/hip area. Their main focus is naturally on how to get rid of […]
Can You Get Big With Bodyweight Training?
There’s a huge misconception online that you can’t get truly big with bodyweight training. I know this is wrong both from my own personal experience and from training clients and in this post I’ll explain why. First and foremost, throughout the last 8 years pretty much all my training has revolved around bodyweight training. I […]
How to Supercharge Your Delts Into Massive Growth Without Any Gym
After getting back into doing more bodyweight training during the quarantine I’ve consistently been gaining size on my delts and I want to share some tips with you to maximize your deltoid size. First and foremost, the delts have always been a weak point for me. As you probably know already if you read my […]
Another Reason To Train Full Body Everyday: Nuclei Overload For Bigger Growth Potential
In my last post about high frequency training I outlined that the science is finally catching up and proving that my training strategies which were previously deemed as “crazy” and “overtraining”, actually work and produce superior real life results. I personally got my best muscle growth when training full body 5-7 days per week for […]
High Frequency Training For Better Gains
I started high frequency training in late 2012 and have been preaching it ever since starting my blog in 2013. Training full body everyday has been the best way for me to gain muscle mass while staying lean and it’s the way I have most of my clients train. Now, almost 8 years later, the […]
Why You Should Focus On Increasing Training Volume Instead of Weight on the Bar
Today I’ll tell you about a huge mistake I made when I first started training. I focused too much on increasing my 1-5 rep max on the compound exercises. This is the worst way to gain muscle mass and it led to me not making much progress in my first 2 years of training: One of […]
Why You Need Daily Cardio Exercise To Supercharge Your Muscle Gains and Get Below Your Genetic Body-Fat Set Point
Today in the fitness community there’s a lot of bad talk about doing cardio. Supposedly cardio is bad for your metabolism, puts you into a catabolic state and eats up all your muscle. In my experience, this is false. I do cardio year around in one form or another and my resting heart rate is […]
Why I’m Against “Evidence Based” Training
Since I started sharing my training advice online 8 years ago, I have been getting a lot of comments from “evidence based trainers”. Here’s an example of a comment I got on my facebook page: “Considering research would suggest after 9-11 sets per muscle group per week most will have a diminishing return and are […]
How to Supercharge Your Muscle Gains With Bodyweight Exercise Combinations
When designing training programs, one of the most essential factors I look at is exercise sequencing and exercise combinations. To get the best result out of your training program, you have to combine the correct exercises together and do them in the right order (and in the right rep ranges). In this article, I’ll share […]
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 […]