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 … [Read more...] about How to Build Wide Lats (Introducing the Cobra Lats Training Program)
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 guy was … [Read more...] about Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle
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 … [Read more...] about How to Build the Beach Muscles with Diamond Push Ups
L.R., USA: “After 6 months of doing the beginner body weight routine I found myself 30 pounds lighter, with visible abs and a lean build. Friends who hadn’t seen me in months were astonished and inspired by my transformation. Simply put, the return on investment that Oskar’s plan yielded far … [Read more...] about Meet L.R.: Former Skinny-Fat Guy, Now Ripped
A few years ago I browsed a fitness forum and I came across the term If It Fits Your Macros (IIFYM). For those of you who are unaware, macros (macronutrients) are composed of fat, protein and carbs. The argument goes that each of the macros has a function, therefore hitting the right amount of … [Read more...] about Why “If It Fits Your Macros” (IIFYM) Doesn’t Work (Fat Loss Lesson 5/10)
One of the most frequently asked questions I get is: "Hey Oskar, I'm skinny-fat and I want to lose fat. How much cardio should I do to lose the fat, and what type of cardio is best?" The answer to that question is NONE. You don't need to do cardio to shred fat when you're a skinny-fat … [Read more...] about When To Implement Cardio For Fat Loss
My first attempt at losing fat involved doing endless running on the treadmill and eating a low-fat diet. Needless to say, this attempt failed. I would work my ass off only to see a 2-3 pound weight loss in 1 month. I would then lose motivation, give up and re-gain all the lost weight in a … [Read more...] about Muscle Burns Fat
You've been on a strict diet and you did a lot of cardio, and you lost a bit of fat, but not as much as you would like to. You still have love handles, and you don't look like you workout. You're feeling lethargic and irritable. Then, all of a sudden, your fat loss stops and you wonder how … [Read more...] about Feel Grumpy? Eat More.