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 popular 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 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 […]

Can You Build A V-Tapered Physique – When Your Starting Proportions Are Terrible?

I often get emails from guys who have wide hip bones and narrow shoulders. They ask me if they will ever be able to build a V-tapered physique, or if they won’t make it because of their natural proportions. I can relate to that problem and now I’ll give you my answer: YES, you can […]

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 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 […]

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 […]

Optimal Protein Intake: How Much Protein Do You Really Need?

Most experts in the fitness industry recommend a protein intake 1 gram per lb of bodyweight (or higher) and there’s a huge emphasis on the importance of a post-workout protein shake. But is it really that important to eat that much protein to gain muscle? and.. Do you have to get protein post workout even […]

How to Overcome Skinny-Fat Genetics and Insights On The Personal Training Industry

Hello, it’s Oskar here! Today, I want to share a podcast I did with Alexander Juan Antonio Cortes. Alexander is a personal trainer in Hollywood and works for one of the world’s leading bodybuilding coaches John Meadows under John’s brand Mountain Dog Diet. Besides that he’s also a writer for the popular fitness website EliteFTS. In this podcast, […]