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: […]
I Boosted My Natural Testosterone Production By 270%
4 years ago I wrote my popular article How I Increased My Testosterone Levels By 120% Naturally where I outlined my top strategies for boosting your natural testosterone production. Since writing this article, I’ve continued following my top methods for boosting testosterone naturally (and learning new testosterone boosting strategies). Recently I went in and did […]
How to Achieve Very Dense Muscle
I often got questions from readers about building dense muscle. First and foremost, there’s no secret rep scheme for developing muscle density. Muscle mass is already dense by nature, therefore you should use all the rep schemes that maximise the size of your muscles. This means training both with lower and higher reps and training […]
Why You Shouldn’t Only Focus On Increasing Load
You don’t need to increase the weight on the bar to get bigger. If weight alone equalled size the most muscular people on earth would be powerlifters, strongmen and olympic weightlifters. However, the most muscular people are bodybuilders. Most bodybuilders are strong, but they would lose big time against powerlifters, strongmen and olympic weightlifters who […]
Should You Train At Your Maximum Recoverable Volume?
A common line of thought in skinny-fat guys is that doing more exercises and more overall work leads to better results. This is especially the case with guys who have energy left in the tank at the end of each training session and feel that each training session must leave them feeling annihilated. The problem […]
Is It Normal To Get Bloated On A Diet?
Most skinny-fat guys suffer from bloating to some extent. There are many reasons to why you are getting bloated on a diet: Fluid levels in your body: When you eat too much sodium and not enough potassium your body retains excess water. This water retention can happen within an hour of eating a high sodium […]
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 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 […]
[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 […]