Visible abs are mostly a result of having low body-fat levels rather than developed ab muscles. This is why you can see untrained skinny guys who have visible abs and definition on their arms and shoulders. They haven’t trained their muscles before however they have low body-fat levels. The low body-fat levels enable them to […]
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 […]
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 […]
Why The First Set Matters The Most
This week I got several emails regarding the Phase 1 strength goals of my bodyweight program for skinny-fat guys: 15 chin ups. 30 diamond push ups. 100 bodyweight squats. The questions asked if the Phase 1 goals are for one unbroken (consecutive set) or for several sets? The answer is: ONE unbroken set (the first set). […]
Cardio Fat Loss Training for Skinny-Fat Guys With Puffy Nipples
Want to get into the best shape of your life before next Summer? Then check out my Online Transformation Program Today I got a question from a skinny-fat guy who wants to lose weight: “Sir i needto know what type of weight loss strategy do you recommend for a skinny fast guy with puffy nipples, […]
Skinny-Fat Training Myth: You Will Build Muscle Mass As Long As You Train Hard (But Not Smart)
Recently, I started working with a skinny-fat guy who trained hard for 2 years, yet he had no strength base. After 2 years of training he struggled completing 5 chin ups. In his assessment form I looked at his training history and it was clear to me that he didn’t follow a proper training program. […]
Skinny-Fat Training Myth: Your Shoulder Width Comes From Well-Developed Shoulders
When people want to improve their shoulder-to-waist ratio, they often make the mistake of focusing all their effort on training their shoulders. While the shoulders are important, they contribute less to your shoulder width than your lats. Your lats are a much bigger muscle group and when trained properly, they can grow very wide. Well-developed […]
Skinny-Fat Training Myth: Bodyweight Exercises Are Useless During Bulking
If you bulk up from 150 pounds to 200 pounds and you maintain your ability to do 20 pull ups, it means you added STRENGTH and QUALITY WEIGHT to your frame. You are essentially doing 4000 pounds of work (20 reps x 200 pounds bodyweight) in a set of 20 chin ups instead of 3000 […]
Skinny-Fat Training Myth: Free Weights Are Always Superior to Machines and Cables
When you can choose between two similar exercises (e.g. a machine shoulder press and a barbell shoulder press) the free weight is most often promoted as the better option. The reasoning goes that free weights activate more stabilising muscles and have a more natural movement pattern. While this is true, there’s also a downside to […]
How Skinny-Fat Guys Can Get Jacked Without Getting Strong
A lot of skinny-fat guys are sold on the belief that they need to hit a certain strength standard to look a certain way. Examples: You need to bench press 315 pounds to have a great chest. You need to overhead press 225 pounds to have big shoulders. You need to squat 400 pounds to […]