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 … [Read more]
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 … [Read more]
Skinny-Fat Diet Myth: A Low Calorie Diet Will Help You Achieve Permanent Fat Loss
To lose fat you need to be in a Caloric deficit. However, the biggest mistake I see skinny-fat guys make is to have an aggressive Calorie deficit. An aggressive Calorie deficit will at first help you lose more weight, but there are many big … [Read more]
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 … [Read more]
Skinny-Fat Training Myth: Use Cardio to Get Lean Then Use Weights to Build Muscle
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 … [Read more]
Skinny-Fat Diet Myth: Starches Such As Potatoes and White Rice Will Make You Store Body-Fat
Recently, one of my online coaching clients told me that he's afraid starches will make him store body-fat. He had read online that in order to lose fat you have to drop the starches. He specifically feared white rice because the bulk of his … [Read more]
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 … [Read more]
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 … [Read more]
Why You Will Never Look Like Someone Else
I often get the question: Can I look like this guy in X months of training? The answer is: No. You will never look like someone else. Your bone-structure, muscle bellies, muscle insertions and body-fat distribution determine how you look at a … [Read more]
Apostolis Transformation: 19 CM off the waist and 12 CM off the hips
Apostolis joined my 1 year physique transformation program and here's his progress: Waist reduced by 19 CM (7.5 inches), hips reduced by 12 CM (4.7 inches) and his chest reduced by 9 CM (3.5 inches). Arms and shoulders both increased in … [Read more]
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