How to Get Muscular with Calisthenics

Download my bodyweight training program for skinny-fat guys (63-page PDF)

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:

  1. Reduce momentum and swing.
  2. Focus on working your target muscles.
  3. Increase Time Under Tension.
  4. Implement Giant sets and Reduce rest-time between sets.

I will deal with each separately below:

1. Reduce momentum and swing

When I see guys doing push ups and pull ups, I often see them using terrible form to get in more reps.

On pull ups they swing their body excessively and use the stretch reflex at the bottom to bounce up.

On push ups they use half of their maximum range of motion and pump out quick reps.

This won’t do much for you in terms of muscle gains.

Using momentum and swing means that you’re putting stress on your joints instead of your muscles.

We don’t that. We want to work the muscles, not our ego.

2. Focus on working your target muscles

When you eliminate momentum and swing from exercises, you have taken a step in the right direction, but you can make the exercises even harder by focusing on the target muscles.

Take a look at the examples below:

  • Regular chin ups or pull ups: Lean back slightly with your upper-body and squeeze your lats.
  • Close grip chin ups: Use your biceps to pull yourself over the bar.
  • Diamond push ups: Keep your elbows in and contract your chest throughout the whole movement.

The benefit of doing this is that you can train your weak-spots and make them grow.

For example, a lot of guys struggle building their backs because their biceps take over when they do chin ups.

By leaning back slightly, and really squeezing your lats, your lats get a much better workout even though you do less reps.

3. Time Under Tension

Another technique that makes calisthenics exercises harder is time-under-tension.

For example, when you do chin ups, don’t rest at the bottom before each rep. Instead, go as far down as you can without locking out your elbows, then immediately pull yourself up again.

If you perform each rep correctly, each rep will bleed into the next one.

… And when each rep bleeds into the next one, you create a massive tension on your muscles, compared to resting between reps.

4. Giant Sets and Reduce Rest-Time Between Sets

Most training routines recommend 2-4 minutes of rest between sets. You can aim for 30-60 seconds.

Also, to make calisthenics harder, do several exercises without a break (giant sets).

For example, do diamond push ups first, then close grip chin ups and finish off with single-legged squats. (All 3 exercises without a break).

This is one (giant) set.

Repeat this giant set 2-4 times with 3-4 minutes of rest between sets, and you have a full body workout which can be completed in around 20 (painful) minutes.

You Gotta Eat

You can have the best bodyweight exercises in the world, but without a caloric surplus, you won’t build muscle.

The reality is that you have to EAT to recover from those workouts and gain muscle.

For most people, it’s hard to get in enough calories by eating chicken breast, lean fish, brown rice and broccoli.

I have never in my life gained a serious amount of muscle by using low-calorie foods as staples in my diet.

My best gains have been a result of eating high-calorie meals on a consistent basis:

  • Rib steaks with White Rice covered in Ketchup.
  • Hard-boiled Eggs (used as snacks).
  • Weight Gainer Shake: Bananas, Strawberries and Natural Peanut Butter blended.

Unlike chicken breast and lean fish, those meals are tasty, and I never get bored of them.

Here’s a picture of some delicious rib steaks that I cooked yesterday:

rib steaks

Food is fuel for your body.

Without the right fuel, you simply won’t gain muscle.

The Art of Making Each Rep Harder

The truth is that when it comes to gaining muscle mass, you need to switch your focus away from:

“How do I increase the maximum amount of reps I can do?”


“How do I make each rep harder?”

I learned this from the legendary bodybuilder Serge Nubret who trained with light weights year-around.

If Serge can build a world-class physique using light weights, I figured that I can use his principles for my calisthenics training.

…And build a lot of muscle mass!

To give you some perspective, I could do about 20 chin ups before I started implementing his principles.

After implementing just a few of them, my reps were cut in half.

Despite doing less reps, I started seeing muscles in places I had never seen before because I finally started working on my mind-muscle connection.

Be proud but stay hungry,

Oskar Faarkrog

Download my bodyweight training program for skinny-fat guys (63-page PDF)

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  1. Great Article

  2. sir I am a skinny 17 years old guy . I want to be shredded without using any special powder or supplement and diet . Tell me what should I do

  3. Hey Oskar, this is a great article but I have a quick question. Do you think that I should still lean down even though I have a body fat percentage of 9-10% and a bmi of 19.9 or should I just eat at my caloric maintenance level and get stronger and then bulk? Thanks!

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Keep a caloric maintenance, get to 15 pull ups, then switch to training bodybuilding style (1 min rest between sets, 10 slow reps per set and a lot of sets for the body-parts you want to grow) while eating a caloric surplus.

  4. Tell me only one thing!
    Is it good to do 4 week bulking and 1 week cuting?
    I play football and i want to start calisthenics! Im 15 years old , my weight is 70 kg and my height is 184 cm
    Sorry for my bad english!

  5. I agree, slow down those reps and focus on perfect form. Use no momentum when executing a lift, squeeze those muscles as hard as you can, and keep all tension on the muscle being worked.

    Building muscle is all about contracting your muscles. I see guys at the gym who are always there when I am, yet my body is much better looking than theirs. I wondered how that could be until I watched them ‘train’.

    Their form was sloppy, they had no rhythm, and it seemed as though they were just going through the motions. They are wasting their precious time in the gym and making minimal, if any, gains.

    The solution here is to commit to perfect form, workout with laser focus and make each rep count! Treat each rep like it’s your last. Go SLOW to GROW and train with a purpose! Keep that vision of yourself with a jacked body with a nice 6 pack in your mind at all times for motivate you through every rep.

    Thanks for another great post Oskar.


  6. I’m looking on thoughts on this program:

    Day 1: Pull ups 3 sets, push ups 3 sets, squats 2 sets. All movements performed in three giant sets to muscular failure, 2 minutes rest between sets.

    Day 2: Pull up progression, 3 sets. Right now I’m working on uneven pulls. Rest up to 5 minutes between sets. Bridge progression, 3 sets. Right now I’m working full bridge push ups. Again, up to 5 minutes rest between sets. Squat progression, 3 sets. Right now I’m working .5 ROM pistols. Again, all sets taken to muscular failure (not able to complete another clean rep.)

    Day 3: Day one repeated. Since the movements are easier movements than my progressions, reps are much higher, but the giant sets make these 20 minute sessions pretty tough. I always aim for one rep more than the previous session.

    Day4: Straight hanging leg raise progression, 3 sets. I’m currently working on straight hanging leg raises. Currently I’m at 15 reps with strict form, and a goal of 30 before advancing to a more difficult technique. Up to 5 minutes rest between sets. HSPU progression, 3 sets. I’m currently working on full ROM HSPU. Again, up to 5 minutes rest between sets. Push up progression, 3 sets. I’m currently working on uneven push ups. Again, up to 5 minutes rest between sets.

    Day 5: Repeat of day 1 and 3
    Day 6: Rest
    Day 7: Rest

  7. Ashish lal says:

    Hey.. I want to clear my confusion between getting lean and building muscles. If i will do training for getting lean and take diet according to your plan.. So will i be lean and build muscle. Though.. Doing such hard core exercises.. Reducing rest time periods between sets.
    My weight is =70kgs
    Height=168 cm. Please comment below

  8. Hello oskar, im chris i was thin but genetically my family is a little bit “chubby and big stomach” and now thats what happening to me, im 21,… im a big fan of calisthenics , but cant even pull myself using pull up bars,. what supplement should i used, or you used? like whey protein?

  9. King Tomato says:

    This bs has to stop man, you will never get muscular with calisthenics. All the noobs fall in this trap because they see all these big guys who are on steroids and have been doing body building for years. Yeah you will build strength and some hard muscles but you cannot get big. Truth is if you’re short on time, free weights are the best for size, period.

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      So when an 80-90 KG guy does muscle ups, pull ups, pistol squats and handstand push ups with high volume he won’t get big, but when he uses external resistance to perform similar movements he will get big? You’re extremely narrow minded in thinking that every guy who got big with bw training uses steroids, yet the guys who use free weights (and are in the gym culture with easier access to juice, don’t use them).

  10. Hi, Oskar, love your blog. I just had a question about the weight gainer shake that you mentioned, is it just peanut butter with strawberries and bananas? And if its can you suggest other al natural weight gainer shakes.
    Thank you

  11. Hello Oskar, I’ve just found your blog through B&D. I see that you are doing calisthenics(like me) and I see that you have a great transformation with it. Keep it up man.

    I’ve been going to gym for 1.5 year and after that I started do to calishtenics. I’ve been doing calisthenics for almost 2 years. All I can say is that I’ve never had better physique. My bf is around 1o% and you can drop your bf with calisthenics like crazy.

    I really like that I find someone who is doing calisthenics and has a blog. It is my pleasure to read it and I would be really happy to connect with you. Hit me up.


  12. Mayukh Sen says:

    Could not help sharing this kickass videos and ,a dude gained insane amount of muscle in 3 years following these programs and does 300 full rom HSPUs,200 full BW tricep extensions on bars,300 feet elevated one arm one leg push ups and 400 pull ups(100 of which are one arm pull ups) a day all within 1 hour right after he wakes up.He has a double bodyweight bench and 50 inch chest an 18 inch arms at 7-8 percent bodyfat.He just did this videos progressive workouts for a year.

  13. Hi Oskar,

    I’m currently thinking about starting a bodyweight routine. The thing is that I’m a bit overweight (not much, maybe 16% body fat), and I read in your blog that it would be better to get lean first and then bulk. This is an advice I´ve heard in other places too, so thats what I want to do.

    I’m planning to start with the most basic form of each exercise, lets say, doing wall push ups (instead of full push ups in the floor). Then I will start moving to more challenging exercises (from wall push ups to kneeling push ups, to full push ups, to diamond push ups, and why not, maybe even one handed push ups)

    In the first stages I would eat in a caloric deficit and, once I get lean, I will start with the most difficult form of the exercise and eat in caloric surplus.

    Do you think this is a good idea if I want to get lean and gain some muscle mass?

  14. hey oskar nice read there. i have a question i have very tiny chest and i am very athletic. i am chest is just 36 inches. any suggestions? i am 23 year old with 59 kg of weight and 8% of fat. i think my metabolism is very high. your take?

    • Oskar Faarkrog says:

      At 59 kg a 36 inch chest measurement doesn’t sound out of proportion. Your biggest problem is a fast metabolism. Find ways to get in more calories, so your whole body can grow from training. A good way is to eat a lot of natural peanut butter or make weight gainer shakes with it. Also, keep cardio to a minimum.

  15. I cant balance my body while doing pistol squats and i cant fold leg properly.i can do 100 bodyweight squats in 1 set

  16. Hey Oskar. About 3 months ago I start doing your program. Before I just wanted to gain muscle but during the process just trainning with calisthenics I fell in love with them. I have reached the point where I can do about 12 chin ups and 20 perfect form diamond push ups. My main goal is to get the muscle up and mastering the basics of calisthenics (push ups/pull ups/handstand/dips/etc.) So I would like to know how I train for this goal, and how I have to modificate your routine. Thanks you so much!

    • Oskar Faarkrog says:

      Hey Joan, great job!!

      To get a muscle up, you simply want to continue getting better at chin ups, pull ups, diamonds and dips. When you can do 15-20 good pull ups, start doing high pull ups, where you pull yourself up all the way to the chest.

      After a while of doing high pull ups, you’ll be able to do your first muscle up.

      About handstand push ups, read my article about that.

      • So basically I have to combine the exercises for example one day I have to do chin ups and diamonds, the other day pull ups and dips the same way I’m doing with chin and diamonds right now (supersets and trying to bet myself in every session). Is that correct?

        • Oskar Faarkrog says:

          That’s a great way to do it yes. You’re at the point now where you can play around with more exercises, since you’ve already become good at the basics.

  17. If oskar goes to gym this means his muscle mass is not the results of calisthenics exclusively.i dont have money to go to gym.can anyone give me routine of barstarzz.

    • My suggestion would be to ask barstarzz.

    • Just an opinion as well, just because you do the same routine as someone.. ie. barstarzz, does not mean that you will look just like them or have the same build as them.

    • Oskar Faarkrog says:

      You’re right, my muscle mass is the result of many different types of training, but calisthenics was definitely my ticket to a better body. Take a look at the 4 transformation pics here:

      I went from picture 3 to 4 by doing mostly bodyweight training and sports. Since then, I’ve rarely lifted heavy weights.

      You can go a very long way by using just your bodyweight.

      Barstarzz don’t have just 1 routine. They have over 400,000 likes on facebook and members all over the world. I doubt they all follow the same routine. Also, I know that some of the guys in barstarzz lifted weights prior to doing calisthenics, so I guess you can’t use their routines either.

  18. I strongly apreciate your website, it has cleared lots of doubts ive had previously, like wether or not you should build your strenght in calisthenics first in order to use an hyperthrophy/bodybuilding parameter later, im not sure if i fit in the “skinny-fat” type but previously ive been very light weight, about 63-64kg max but about 18% bodyfat! i looked extremely flat on chest and kinda fat belly. Currently im working to increase my chin-ups while im struggling with 1rep yet.

    • Oskar Faarkrog says:

      I’m glad you find it useful. Calisthenics is a GREAT way to get in shape, and it’s a lot of fun when it’s good weather outside.

      • indeed, originally i was 100% into it but i got strayed by those (mostly from who claimed them to be useless to develop a lean “ripped” look so i spent about a month going to the gym but i didnt rly feel it, cause its like a competition with others, when i practice calisthenics i feel im competing with myself of yesterday, with all the facilities and everything i felt i was losing the advances i made previously so now im regaining it, there is nothing like the freedom and the endless challenge of calisthenics, now i see the gym more like a tool to “define” the lacking areas, which is fine if there are no longer gains through calisthenics. 5 stars i give you

        • Oskar Faarkrog says:

          Thanks Pedro,

          That’s also what I really like about calisthenics; competing against myself and challenging myself to do new things such as muscle ups.

          Today, I train mostly at the gym because of 2 reasons: 1) it rains a lot here and 2) I want to refine certain parts of my body, and that is best done at the gym.

  19. Why dont u join gym now..u will look much more big and muscular..your strength will go through roof when u will do heavy deadlifts,squats.

    • If you are talking to Oskar, then you must not have read very many of his articles, he trains in a gym with weights now as well as doing calistenics. He is a big purponant of bodyweight exercises especially for skinny fat beginner/ intermediate trainees.

    • Oskar Faarkrog says:

      I do train in a gym right now. I currently train because I enjoy it. I don’t have any goals of getting bigger now, although I don’t mind whatever gains that come my way :)

  20. Hi.can i become big and bulky from guys of barstarzz..

  21. Wow, this is a great website Oskar! Just lost weight(24 lbs) in just 3 or 5 months by doing intermittent fasting, pushups, chinups, planks, diamond pushups.

  22. Hi Oskar, when you were losing the 60 lbs did you include vegetables to your diet?

  23. Awesome article. I started applying these techniques and I’m noticing some strength gains. When you mentioned about cutting earlier in the arctile, what did you mean by low intensity? I’ve always thought it should be high since you’re focusing on losing fat. Or maybe I just don’t fully understand the meaning of intensity.

    • Oskar Faarkrog says:

      Thanks Nayan.

      You’re right, you usually want to keep intensity high when doing a regular cut. However, since I’m only cutting for around two weeks at a time, I can lower my intensity without losing my gains.

  24. very nice article brother ! great going

  25. Great article Oskar!!!!

  26. Hi Oskar. I have been following your routine for 2 weeks. Right now I have acces to a gym and I have some dumbbells. Can you tell me how I can modified your minimalistic routine to introduce dumbbell some dumbbell exercises to help my skinny fat physique? Thanks

  27. Hi Oskar,
    can show you your new transformation

  28. Oskar, I’m a skinny-fat 5’9″ and 166 lbs 20 year old guy
    But I don’t understand why I’m skinny-fat.
    I can do 20 diamond push-ups with perfect form, 15 incline push-ups, 10 wide grip pull-ups, I can shoulder press 100 lbs per 10 reps, deadlift 220 lbs per 10 reps and squat 200 lbs per 10 reps.
    I still don’t understand why my body isn’t improving even though I’m flexible, well-trained, strong enough… I’m not saying I’m extremely strong and my lifts are impressive, but I should definitely look better since I know skinny-fat people who can’t do 1 pullups and can’t squat with 20lb dbells. This is a pic of me

    • Not sure what you looked like before but you actually look pretty good, you have some muscle and some definition in your chest. The one thing that you did not mention in your post is what your nutrition looks like. I have had tremendous success using intermittent fasting, I think Oskar has a blog post about using it on this site.

      • I have a pic of me 7 months ago:

        My nutrition is around 130g protein 80-90g of fat and the rest is carbs.
        I have been eating a lot more since that picture and gained 28 lbs or more.
        I eat chicken, 90/10 ground beef, salad, avocado, rice, yogurt daily, it’s my staple nutrition but I on smaller amount I also have cookies, candy bars (rarely) hamburger, fries, cheesecake and ice cream.

        Thanks for replying J.C.

        • Oskar Faarkrog says:

          How has your training progressed while gaining 28 lbs?

          • Hey Oskar, thanks for replying
            I went from being totally sedentary and never training to my current level of strength where I can squat 200 lbs for 10 reps and do 20 diamond pushups.

            • Oskar Faarkrog says:

              Sounds like those 28 lbs had a solid amount of muscle, since you remained fairly lean. Whether you should lose weight or not depends entirely on YOUR goals. How would you like to look in the next 1-2 months? Would you rather be slightly more fat, but with more muscle or would you rather be leaner, but look a bit smaller?

    • Oskar Faarkrog says:

      Hey Jared,

      I wouldn’t describe your body as skinny-fat anymore. It can take time to adjust to a new body if you have been skinny-fat your whole life, so perhaps you have to work on that. Even when I was a lean 177 lbs I still thought I was skinny-fat, which I obviously wasn’t (look at pic 3 in the my transformation page).

  29. Do you have any tips to learning how to do a muscle up?

    • I’m not an expert in the subject but I have heard that if you master the pull up and straight bar dips the muscle up will come for his own.
      Other people say that you should learn and practice a lot of chest to bar pull ups and one day you will be in the top of the bar.
      Another way is working in the progression. In this video they show you a great way to do it:

      I hope it can help you.

    • Oskar Faarkrog says:

      Doing a muscle up should come “naturally” once you can do 20 good pull ups and +30 good dips. Most people I know that can do muscle ups including myself, just got it “all of a sudden” without specifically training for it. It’s all a result of the 1000s of reps you have done on the basic bodyweight exercises prior to that first muscle up.

      However, if you can do 20 good pull ups and 30 good dips, then you’re most likely lacking explosiveness and technique. To fix that, start doing high pull ups, where you go all the way up to your chest and explosive dips. Also, since you’re probably used to training with slow, controlled movements, you need to know that the first muscle up is never clean, slow or controlled. Instead, it requires you to go all in and be as explosive as you can be to get over the bar at all costs.

      I’ll probably write an article on the muscle-up in the future.

      • “Also, since you’re probably used to training with slow, controlled movements, you need to know that the first muscle up is never clean, slow or controlled. Instead, it requires you to go all in and be as explosive as you can be to get over the bar at all costs.”

        Good one.

  30. thanks, OsKar. I blame the spell check. Yes 5:2 diets are all the rage in UK/US. You basically eat normally 5 days then 2 days just 600kcals..say on a Tuesday and Thursday. As well as weight loss fasting seems to encourage cell renewal. As you say, it helps stabilize blood sugar.

    I really appreciate all your help and advice. Tak!

  31. Hey Oskar,
    Thanks for the refresher course, lately I have been having a hard time deciding which direction I should go with my training and this article is just what I needed to hear. I was doing great for a long time, seeing increases in reps, adding weight to my vest ect but the past couple weeks I have been having lots of pains hear and there, especially in my elbow, forearm area. I believe this was due to bad form and not having any rest days. I was doing 7 days a week with one day being a half workout, I actually adapted pretty well but eventually it caught up with me while trying to add reps on chin ups and squats. So this week I listened to my body and am actually taking a full week off and am hoping it will help me heal up and give me a new vigor for my training. I want to train for life so I need to be a bit smarter about how I do things, next week I am going to start training 5 days a week and will continue yoga on one of my days off. I cant wait to refocus my workout utilizing many of the points brought up in this article. On a side note, My wife and I recently had a dexa scan done at a local college and the results were pretty insane. My body fat level was 4.4% so the question on whether I was lean enough or not was definitely unwarranted. It actually kinda freaked me out when the scan operator said that she had never seen a lower level so I am now eating a lot more but am continuing with intermittent fasting more out of convenience. Overall, I have seen great progress for how long I have been training and I attribute a lot of that to your site. Thanks a bunch Os”K”ar ;)

    • Oskar Faarkrog says:

      Hi Joshua, you made some tremendous progress. 7 days a week might be slightly too much. I found the sweet spot for me to be 4-6 days a week.

      Yoga is great. I did it over the summer and felt a great boost in my training. Joints felt better, I improved flexibility and I gained strength in areas I had never trained.

      And wow, 4.4% bodyfat! I have probably never been below 10.

      You’re welcome!

  32. Awesome article Oskar!

    In my experience I’ve noticed that my bulks tend to be too short so I’m constantly zig-zagging in the “no gains” zone. I gain some strength and size and then lose it when I go on a cut.

    But now, I’m testing out a different bulking approach, which is:
    – stay on a bulk until your waist circumference is less than half of your height (e.g. my height is 185 cm, so I stay on my bulk until my waist reaches 93 cm)
    – while bulking, train like a mofo (atm I’m benching and doing barbell rows every day for an hour)
    – once I reach that threshold, I start cutting (I eat one big meal per day and I lower my training intensity)
    – once I lose a couple of inches, it’s bulking time again

    As far as the diet goes while bulking, like you said, I eat a ton of foods. My staples are fatty cuts of meats and white rice and for dessert, I always eat Milka’s oat cookies.

    The results have been amazing so far … people complementing me on looking more buff, I broke all of my PR for every lift like it was nothing and my life is so much more enjoyable, because I’m eating the foods I love.

    Just my two cents :)

    • Oskar Faarkrog says:

      Thanks for the insightful comment Dejan. Wow training rows and benching for an hour a day while bulking must have resulted in some great gains. Let me know how the bulking works out.

  33. Hey Oskar. Some days ago I realized that I’m a skinny-fat. During my childhood I was a fat boy, well I was the typical skinny-fat. Now I’m a skinny skinny-fat hahaha. Well after reading your blog I have learned a lot about your training methods for skinny fat and I’m going to try them. Actually my program is based in just on diamond push-ups, chin ups, leg raises and dips. (I don’t train my legs because they are too big compared with my upper-body but I will train them in the future, of course.) I’m actually doing 4 to 5 sets until failure in every exercises. Is this a good idea or I should stop some reps before failure? Thanks

  34. Hey Oskar,
    im glad to say i have the strength requirements to do this.Also,what you said is right on the money doing fast pushups and pull ups wont get you size but slow concentrated reps will and low ass rest.Right now im working on calisthenics tricks i have achieved the muscle up now im going to work on the one arm chin up, hopefully i can get down quickly.I better start bulking though Ramadan is just around the corner xD

  35. Great work Oscar. Can I ask what you think of the 5:2 fasting diets that are the rage as a way of leaning down?

    • Oskar Faarkrog says:

      Thank you (by the way, my name’s Oskar).

      I haven’t read about it before, but I assume that it is 5 days of eating and 2 days of fasting? In that case, I think it’s good as a short-term tool to learn to control your appetite and lose fat, but I would never do that in the long term.

  36. Hey Oskar!
    This is one of those articles I would automatically think “aw, bullshit”, but knowing you I know it’s NOT. I am big on the heavy lifting and compound exercises. But ultimately, I think it all comes down to having control over your body and becoming good at flexing the right muscles.

    And also, thanks for inspiring me to being eating peanut butter. It’s delicious to everything – haha.

    I’d also like to tell anyone reading this that COCONUT FAT is probably more healthy than peanut butter if you can eat it, and it’s incredibly good for your digestion and stomach health.

    • Oskar Faarkrog says:

      Hey Ludvig,

      It’s funny you say that, because I would have thought that too a few years ago.

      And yes, peanut butter is great! Just finished a jar today.

    • I agree, the benefits to coconut fats along with all essential fatty acids or omegas is critical. I eat coconut a few times a week. I think people never really consider adding extra good fats to their diet to aid in calorie bulking increases. Fats have one the highest energy mass and calorific value than other foods!

      @Oskar – One of the best articles I’ve read on the net mate; and I’ve read a lot. True and straight to the point. 5 great fundamentals. Time under tension, great sets or super sets, isolation of muscle when working that muscle group by concentrating and emphasising it, and perfect form and control. Those four go hand in hand. Reducing rest is great for aiding in both stamina and endurance (and cardio to some degree) but is a great way to get muscle failure. Increasing the difficulty of (basic compound) exercises is the other I suppose too. And lastly diet & rest being the two non training related critical aspects often forgotten…..Love the way you write and what you say Oskar.

  37. Bro right on the money.thanks for the great article.

  38. Great article as always Oskar- you’re very knowledgeable.

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