How to Deal With Negative People

Negative People

Prior to starting my skinny-fat transformation, I was so pumped about discovering bodybuilding, that I immediately told my parents about my goal of getting ripped. My parents told me that I shouldn’t “waste” my time on building muscle at the gym, since I don’t have the genetics for it. When I asked my mom to buy more [...]

The Price You Pay to Get a 6-Pack If You’re Skinny-Fat

ripped

I often talk about getting lean as the first step in your Skinny-Fat Transformation. Unfortunately, a lot of guys confuse getting lean with getting a fully visible 6-pack without flexing. There’s a huge difference. When I talk about getting lean, I mean around 12% body-fat. In my case, I have a pinch on my love handles, [...]

6 Tips to Build Big Arms

Big Arms

When someone asks you to flex, you don’t flex your legs or your back. You flex your ARMS. Arms make your physique look complete. Without big arms, you don’t look like you lift weights. As a skinny-fat teenager I was always self-conscious about the size of my arms. When I flexed my biceps, nothing would happen. I [...]

How I Train and Eat to Gain Muscle While Staying Lean

gaining muscle while staying lean 2

This article was inspired by a blog post at Danger & Play: How I Train. “Oskar, what training routine and diet do you follow?” This has been a difficult question to answer, since I don’t follow a traditional diet and training routine. I don’t count calories and I don’t weigh my food. I don’t go into the [...]

How Much Muscle Can You Gain In 1 Year?

Back Before Spring Break

You want to gain 30 pounds of muscle in your first year of training? If you’re skinny-fat, forget about it! When I started training, I thought I would gain 20-30 pounds of muscle in my first year of training without adding any body fat. That’s at least the idea I got from reading countless bodybuilding forums, transformation [...]

1 Year of Skinny-Fat Transformations (Happy Birthday!)

Happy birthday with multicolored balloons

Today I am proud to announce the one year birthday of Skinny-Fat Transformation! In this year I have published 40 articles and a free 35-page eBook for all you readers. For you it takes 5-10 minutes to read each article, but for me, there are several days (or weeks) of hard work behind each article. I spend [...]

How to Get Muscular with Calisthenics

bodyweight training

As a skinny-fat guy who starts out, the first months of your training should be spent on leaning down while doing basic calisthenics. While you’re leaning down and training the following things will happen: You will weigh less, so bodyweight exercises become easier since you have less dead weight to lift. The strength gains you get [...]

Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle

Serge Nubret

I often see guys at the gym using way more weight than me. Some of them are bigger, but surprisingly, most of them are not. Last time I trained at the gym, I finished my workout with 35lbs barbell curls. In the meanwhile, there was a guy next to me curling double of my weight. That [...]

7 Fat Loss Mistakes and How to Avoid Them

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In 2011/2012 I went from a fat 235 lbs to a lean 177 lbs. I made a lot of mistakes on my 18 month fat loss journey, but I still managed to get rid of that chub and get lean for the first time in my life. Today, I weigh close to 190 lbs and [...]

Nature vs. Nurture: How Genetics Affect the Outcome of Your Hard Work

genetics DNA

One guy has naturally wide shoulders and gains strength fairly easily as long as he goes to the gym regurarly. He start with a shoulder press of 70 lbs for 5 reps. This guy is the kind of guy who is naturally athletic. Another guy has narrow shoulders and is a hardgainer when it comes [...]