How Big Can You Get Naturally

To get an idea of how big you can get naturally, I like to use Martin Berkhan’s simple formula: Maximum bodyweight at a shredded 5-6% bodyfat = Your height in centimeters – 100 So, a guy that is 6”2 (188 centimeters) can weigh a shredded 88 kg (193.6 lbs) after several years of consistent training. Berkhan’s formula is […]

Why You Shouldn’t do Starting Strength as a Beginner

When I started training in February 2010 I was getting most of my information from the bodybuilding.com forums. The general advice for a beginner was to do the program ”Starting Strength” by Mark Rippetoe. Therefore, I did a bodybuilding version of Starting Strength called Kethnaab’s Modified Starting Strength Routine. Kethnaab’s variation replaces power cleans with […]

How to Reduce Puffy Nipples (Gynecomastia) Without Surgery

If you’re a man and you have puffy nipples, it’s embarrassing. It’s embarrassing to take off your shirt in front of a girl or even to go to the beach when your chest looks soft and feminine. I know this because I had puffy nipples throughout all my teenage years. Having puffy nipples destroyed my […]

Should You Use Intermittent Fasting for Better Fat Loss? (Eat Stop Eat vs. LeanGains vs. Frequent Meals)

Intermittent Fasting is a way of dieting where you schedule fasts in your diet to promote fat loss. The research consensus over the past 10 years is that implementing fasts can have minor positive health effects on your body. I’m emphasising minor, because given that your overall daily food intake is the same, there are no significant […]

Bodyweight Training for the Skinny-Fat Guy

Being skinny-fat means that you lack muscle tone while being soft around your lower waist. In clothes, a skinny-fat guy looks like a regular guy, but once the clothes come off all the flab and softness is revealed. Skinny-fat guys find it difficult to gain even small amounts of muscle tone and we gain fat […]

Why You Can’t Lose Your Love Handles: Fat Cells

What happens with most skinny-fat guys who get into fitness is that we believe that as long as we eat clean and train hard, we can look exactly like the guy who started out skinny with a flat waist and ab-definition. …And that’s partly true. Everyone can achieve ab definition as long as they move […]

Top 5 Best Outdoor Workout Places in Bangkok

  Written by my friend Josh Shephard, the popular Bangkok based Southeast Asia travel blogger discovering the best places to visit in Thailand. Bangkok is a very busy city. The streets are jammed with traffic and the sidewalks with street vendors selling everything you can imagine. Some days it can be difficult to walk home from […]

Optimise Your Omega-3 Index to Boost Natural Testosterone Production

When you have high testosterone levels, you’re playing the body-transformation game on “easy” rather than “hard”. You’re more motivated to train hard. You pack on muscle mass faster. It’s easier to stay lean. You recover faster between training sessions. Your athletic performance improves. …And so much more. As stated earlier on the blog: After years […]

How to Build Wide Lats (Introducing the Cobra Lats Training Program)

Throughout all my teenage years I had that pear-shaped look with wide hips and narrow shoulders. My proportions resembled those of my female class mates and my physique made me embarrassed about taking my shirt off. In the meanwhile, most of the guys in my class came from athletic backgrounds and had natural V-taper upper […]

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

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 […]