How to Get Muscular with Calisthenics: 6 Proven Strategies to Accelerate Your Gains

When you start your fitness journey it’s easy to get the idea that you need weight training to build a muscular physique. But that is wrong. Plenty of people have built muscular physiques with the use of basic calisthenics exercises such as chin ups and diamond push ups. The main benefit of many calisthenics exercises […]

They Didn’t Think I Could Get A Summer Body, But I Did! (Skinny-Fat Success Story)

Recently, a young guy named Harshit Godha emailed me to join my 1 year physique transformation program. He wanted to build a summer body like the one pictured below, in just 50 days. After making a comprehensive assessment of Harshit Godha’s physique, I told him that it will take about 6 months to achieve that […]

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 […]

How to Build the Beach Muscles with Diamond Push Ups

Most of you can perform sets of 20+ regular push ups with ease and this makes the push up useless for strength and muscle building, since it’s too easy. 20+ reps will mostly build endurance since the upper body responds best to 8-20 reps for muscle building. In contrast, the diamond push up might be […]

50 Years of Pull Ups: A Story About Mike Joplin

Note: Mike Joplin is now fighting terminal cancer, but he’s still active in the comments section replying to all reader questions. In the mid 1960’s a young US NAVY medic named Mike Joplin was stationed in Puerto Rico (Roosevelt Roads: aka – Roosey Roads). Like most young men, he craved the attention of beautiful women, and […]

How To Get Your First Muscle Up

One day I went to a calisthenics facility near my apartment and met two guys who were doing handstand push ups, muscle ups and levers. I was impressed by their strength, so I chatted them up. They had a calisthenics group here in Copenhagen and invited me for their training sessions. During my first session […]

How to Learn Handstand Push Ups in 6 steps (and a routine)

At the end of 2011 I made the switch to bodyweight training. My first routine consisted of chin ups, diamond push ups and single legged squats. However, after doing diamond push ups for over 8 months my body stopped responding to it, therefore I had to find a way to progress. At the time I […]

17 Chin-Ups at Age 62 – What’s Your Excuse?

The picture above shows Skinny-Fat Transformation reader, Ron. He looks proud in that picture, and that’s not without reason. Today, Ron turned 62 years old (happy birthday!), and recently he performed a personal best of 17 chin-ups. That’s a feat most men never accomplish, yet Ron did it at age 62 even though he started […]

The 3 Most Important Exercises for a Skinny-Fat Guy

To become aesthetic the goal should be to get an X-shaped body; strong legs, small waist and wide shoulders. A skinny-fat guy typically has wide hips and waist combined with narrow shoulders. To fight the skinny-fat sufferers natural shape, it’s vital to develop: the back to create the illusion of wide shoulders upper chest to […]

My Experience with Overtraining for 10 Months (the results may surprise you)

Recently a reader emailed me about his success with frequent workouts: Oskar, I don’t know how to thank you ! My progress are slow but continuous. Your two exercises (close-grip chin-ups and the diamond push-ups) are doing the job greatly. In my case the way to follow is HIGH FREQUENCY (EVERYDAY, SOMETIMES MORNING AND AFTERNOON). […]