Building muscle mass is a very slow process compared to losing fat. You can lose 4-6 KG (9-13 LBS) of fat per month. You can only gain 0.5 KG (1 POUND) of muscle per month if you got everything dialed in your first year of training. After that gains slow down each year. When you’re […]
Can You Build Muscle While Losing Fat (During Phase 1)?
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 […]
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 […]
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 […]
Do My Strategies Work For Guys Who Aren’t Skinny-Fat?
I often get asked if skinny, fat or athletic guys should follow my training and diet strategies. The answer is yes because if my advice works for skinny-fat guys who have the worst genetics for training and dieting, it works even better for guys who have average or even above average genetics. Since 2013 I’ve […]
How to Easily Eat More *Quality* Calories (Especially Useful For Ectomorphs)
I usually train skinny-fat clients, but occasionally I also train ectomorphs such as my client Harrison Max who gained 18 CM on his shoulders this year: The biggest problem ectomorphs face is related to eating enough Calories. Some of the skinny guys I trained had to eat 4000-5000 clean Calories per day to gain a […]
Should You Include Heavy Deadlifts In Your Program?
The heavy deadlift is one of the biggest compound exercises because it trains nearly all muscles in your body. As a result, heavy deadlifts are one of the staple exercises in nearly all strength and bodybuilding programs. With that said, when I write client programs I never include heavy deadlifts in their training. The reason […]
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 […]