How to Get Muscular with Calisthenics

In 2013 I made the best gains in my life, and most of them were a result of hard calisthenics. The interesting thing, though, is that I didn’t focus on increasing the reps on the different exercises. Instead, I tried to make the basic calisthenics exercises harder by implementing the following 4 techniques: Reduce momentum and […]

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 […]

12 Lessons for the Skinny-Fat Sufferer

I got this email today: “I’m skinny fat and have a lot of this excess skin any help to start on my transformation. I did read all of your articles just don’t know where to get a head start.” From 27 May 2013 to 31 December 2013 I have written 31 articles and 1 eBook […]

Simplify Fitness to Achieve Maximum Results

Fitness can often appear complicated. There are so many variables that people think will give them their dream physique faster. For example, hitting each muscle from all possible angles with 10 different exercises, counting macronutrients, weighing meals and so on. Those kind of things only do one thing for you: they make fitness rule your […]

How to Bulk Without Getting Fat

A lot of you have asked me about how to bulk up without gaining a lot of body fat in the process. As you can see in my transformation video, I have stayed lean during the past year while gaining a significant amount of muscle and strength. Most techniques that I have read about to […]

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). […]

4 Reasons to Train Alone

In my recent article I explained the benefits of training on a competitive sports team. However, after reading the book Convict Conditioning by Paul Wade, I found a great quote at the end about training alone: Find some space where you can be alone—or at least not disturbed—and get your workout done. Most people now […]

Time Under Tension to Bring Up Lacking Muscle Groups

Recently, a reader asked me to write an article about “how fast”  I perform my repetitions when I train. I promised him to get this done, so here it is. First of all, I will refer to the tempo of repetitions as Time Under Tension since that’s usually the term used for this purpose. Time […]

Skinny-Fat Beginner: Part 4

I’ve been on a 1 month vacation to visit my girlfriend in the US so I’ve been slow at completing this series, however I think this final part of the series will be very useful for many of you guys. As you can see in the picture below, I lost my abs during my stay […]