One of the biggest training mistakes I see skinny-fat guys make is to make resistance training a 2nd priority to cardio. Cardio is a great tool to improve your health and burn extra Calories, however it should always come second to resistance training. Resistance training builds muscle mass and the more muscle mass you have, […]
How to Train for a Smaller Waist: The Dumbbell Pullover
If you look at classical bodybuilders, you will see that they had tiny waists, big rib-cages and they could pull off the vacuum pose: A tiny waist improves your shoulder-to-waist ratio and dieting off body-fat is not your only tool in the arsenal. I can tell you from personal experience that you can TRAIN for […]
How to Use Cheat Reps to Break Through Plateaus on the Chin Up
When you get started with the SKINNY-FAT TRANSFORMATION Bodyweight Program, my default advice is that you use good technique on all exercises. Good technique ensures that you develop all your muscles while minimising the risk of injury. With that said, there are some skinny-fat guys who can’t make consistent progress on the chin up using […]
How Bone Structure Affects the Type of Training You Should Do
I’ve always observed that fat, big-boned guys have a lot of “natural” muscle mass underneath the fat and that they start training with much higher strength levels than the average guy. A good example is the difference between me and my big-boned cousin. We are both the same height (6’2″), however he started out with […]
The Classical Split Routine Is Not Optimal For Gains (Limited Width, Thickness and Overall Size)
Whenever you read an interview with a fitness model or bodybuilder, +90% of them will be on a classical split routine that goes something like this: Chest Back Arms Legs Shoulders It’s the worst training structure you can follow and now I’ll give you the top reasons to why. #1 Protein Synthesis Only Lasts 24-48 Hours […]
Bodyweight Training for the Skinny-Fat Guy
Being skinny-fat means that you lack upper body muscle mass while having excess body-fat in the lower waist, chest and hips. Compared to other guys, skinny-fat guys gain muscle mass at a much slower rate and we gain fat just by “looking at food”. It’s not uncommon for skinny-fat guys to train for months or […]
My Thoughts On Fitness: Muscle Gains (Part 2)
(1) More strength does not necessarily equal more muscle mass. (2) The perfect amount of reps for muscle gains is about 10 good, controlled reps. (3) Keep rest time to max 1 minute to tear down the muscle and get a good pump. (4) Dropsets are great to add muscle size… Why stop at one set […]
My Thoughts On Fitness: Training (Part 1)
(1) You can train a lot as long as you don’t lift heavy… Heavy weights stress the central nervous system (CNS) a lot. Low-moderate weights and basic bodyweight exercises stress the muscles a lot, but not so much the CNS, therefore you can train often and a lot with these. (2) Listen to your body… […]