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 … [Read more]
How to Stick To Your Diet When You Eat In Restaurants
If you can manage to eat meals that resemble those in your diet, then eating out with your friends is no problem. If you're on a good diet plan, it should include a large variety of healthy foods which are available in most good … [Read more]
Will You Lose Muscle By Taking 2 Weeks Off Training? (My Experience With Getting Pulmonary Embolism)
Around 10 days ago I went to the cinema to watch Aquaman and as I walked there I felt a sharp pain in the right side of my chest. I thought it was just muscular soreness and didn't think much of it, however later that night I also started coughing … [Read more]
Should You Lose Fat Without Gaining Muscle Mass?
You can lose body-fat without gaining muscle mass by keeping your strength training very light, however I recommend that you at least maintain muscle mass. The reason is simply that: 1) Muscle mass is metabolically precious. This means that the … [Read more]
Dropsets and Rest-Pause Sets to Increase Training Intensity and Activate More Muscle Fibers
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 … [Read more]
How to Optimise Your Sleep
There are 4 things essential to changing your body-composition: Training Sleep Stress management Diet A lot of people neglect sleep and stress management which together have at least as much effect on your body-composition as your … [Read more]
Phase 2 Client Result: Harrison Max (18 KG gained in 1 year)
Roughly 1 year ago I started working with Harrison Max. He started out training as a skinny ectomorph with low body-fat levels and minimal muscle mass on his frame. The goal was to add more mass and that's what we did. I put Harrison Max on … [Read more]
Why Doing One Testosterone Blood Test Isn’t Enough
One blood test for total testosterone is not conclusive because: 1) The test can be affected by your sleep, eating, stress, mood, drinking alcohol and training that week. E.g. if you had a bad night of sleep a few days that week, you were very … [Read more]
Why You Shouldn’t Care About Losing Muscle Mass During Your Cut
One of the main concerns I get from clients during their cutting fat loss phase is about losing muscle mass and getting smaller. When you cut you will get smaller, but not because you lose lean muscle mass. Instead, you will get smaller because … [Read more]
Training With High Loads and Low Loads Result In Similar Levels Of Hypertrophy
Since 2013 I've recommended training with lighter weights and higher reps to induce muscle hypertrophy. This stirred up a lot of negative comments from people in the heavy barbell strength training camp (starting strength, stronglifts 5x5 etc) who … [Read more]
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