When I was 17 years old I started training. I was a tall and lanky skinny-fat guy with man boobs. My number 1 goal was to achieve a lean and muscular body (so I can improve my confidence, social life and get a girlfriend). The first training program I came across was Starting Strength by Mark … [Read more...] about Why You Shouldn’t Do Starting Strength As A Beginner
繼上一篇文章如何矯正圓肩，這篇文章我要教你們如何矯正另一個姿勢問題(骨盆歪斜)或脊柱前凸。 類似圓肩問題，骨盆歪斜也是久坐導致而成。 當你坐太久，你的腰肌和股二頭肌會變緊。 導致骨盆前傾造成脊椎彎曲。 解決方法是伸展腰肌和股二頭肌和強化臀肌和腹肌。 只要你有適當的訓練菜單裡包括深蹲或硬舉，和一項腹肌動作，你的臀肌和腹肌就大概夠強壯了(不需要太多 肌肉量就能維持良好姿勢)。 所以說，你的弱點大概是腰肌和股二頭肌過緊，因此你該專注在伸展他們。 基本的站立股二頭肌深站就夠了。每隻腿個拉30-60秒。 腰肌的伸展運動有很多種。 我最愛的腰肌伸展動作 … [Read more...] about 如何改善骨盆前傾(脊柱前凸)和強化背部姿勢
Before I started training properly I used to have rounded shoulders. The rounded shoulders were a result of long periods of sitting down at a desk. The problem with any postural problem including rounded shoulders is three-fold: Your posture looks submissive instead of dominant. This … [Read more...] about How to Fix Rounded Shoulders (And Build Massive Rear Delts)
The heavy deadlift is one of the biggest compound exercises because it trains nearly all muscles in your body. As a result, heavy deadlifts are one of the staple exercises in nearly all strength and bodybuilding programs. With that said, when I write client programs I never include heavy … [Read more...] about Should You Include Heavy Deadlifts In Your Program?
I usually train skinny-fat clients, but occasionally I also train ectomorphs such as my client Harrison Max who gained 18 CM on his shoulders this year: The biggest problem ectomorphs face is related to eating enough Calories. Some of the skinny guys I trained had to eat 4000-5000 clean … [Read more...] about How to Easily Eat More *Quality* Calories (Especially Useful For Ectomorphs)
During your transformation there's a big chance that you will encounter numerous minor injuries. When I say minor injury, it's usually something that's a 5/10 on the pain scale or less. The problem is that when people get a minor injury, they make one of two big mistakes: Push through the … [Read more...] about How to Stay Motivated During Minor Injuries
In this post I'd like to announce the winners of the SKINNY-FAT TRANSFORMATION High Testosterone Diet Contest. First and foremost, thank you to everyone who participated in the contest and rated my new business and career podcast Future Skills which is hosted by my partners Mikael Syding, the … [Read more...] about Announcing The SKINNY-FAT TRANSFORMATION High Testosterone Diet Contest Winners
Until Monday 2 April 2018 you can enter my free contest where you can win: A Customised High Testosterone Diet Plan For Skinny-Fat Guys (+20 page document based on 6-page client assessment form): The diet plan includes over 30 food options for each meal to help you optimise your natural … [Read more...] about Win A Customised High Testosterone Diet Plan and 3 Bottles of ArcticMed Omega-3