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SKINNY-FAT TRANSFORMATION

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Calisthenics and Bodyweight Training

Skinny-Fat

By Oskar Faarkrog 298 Comments

Bodyweight Training for the Skinny-Fat Guy [2020]

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 … [Read more...] about Bodyweight Training for the Skinny-Fat Guy [2020]

Filed Under: Calisthenics and Bodyweight Training, Gain Muscle, Skinny-Fat Physique, Training Routines

By Oskar Faarkrog 3 Comments

Why Weighted Bodyweight Exercises Are Superior To Their Weight Training Equivalents

I often get asked about why I recommend weighted bodyweight exercises for skinny-fat guys rather than weight training? Shouldn’t weight training exercises produce a superior result since most guys at the gym do weight training? In my experience, no, and in this post I will explain why weighted … [Read more...] about Why Weighted Bodyweight Exercises Are Superior To Their Weight Training Equivalents

Filed Under: Calisthenics and Bodyweight Training

By Oskar Faarkrog 36 Comments

Skinny-Fat Success Story: They Didn’t Think I Could Get A Summer Body, But I Did!

Several years ago, a young guy named Harshit Godha emailed me to join my 1 year physique transformation program. He started out skinny-fat and 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 … [Read more...] about Skinny-Fat Success Story: They Didn’t Think I Could Get A Summer Body, But I Did!

Filed Under: Calisthenics and Bodyweight Training, Client Transformations, Diet, Gain Muscle, Lose Fat, Low Testosterone and Puffy Nipples, Mindset, Motivation, Skinny-Fat Physique

calisthenics janu rasby

By Oskar Faarkrog 93 Comments

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 … [Read more...] about How to Get Muscular with Calisthenics: 6 Proven Strategies to Accelerate Your Gains

Filed Under: Calisthenics and Bodyweight Training, Gain Muscle

Pump Training

By Oskar Faarkrog 110 Comments

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 … [Read more...] about How to Build the Beach Muscles with Diamond Push Ups

Filed Under: Calisthenics and Bodyweight Training, Gain Muscle, Training Routines

By Oskar Faarkrog 430 Comments

50 Years of Pull Ups: A Story About Mike Joplin

Note: Mike Joplin has sadly passed away on 29 November 2017 at age 72. (Full details here). I'm sending my condolences to his family and loved ones. In the mid 1960's a young US NAVY medic named Mike Joplin was stationed in Puerto Rico (Roosevelt Roads: aka - Roosey Roads). Like most young … [Read more...] about 50 Years of Pull Ups: A Story About Mike Joplin

Filed Under: Calisthenics and Bodyweight Training, Diet, Gain Muscle, Lose Fat, Motivation

Muscle Up

By Oskar Faarkrog 51 Comments

How To Get Your First Muscle Up

One day I went to a calisthenics facility near my apartment and met two guys who were doing handstand push ups, muscle ups and levers. I was impressed by their strength, so I chatted them up. They had a calisthenics group here in Copenhagen and invited me for their training sessions. During … [Read more...] about How To Get Your First Muscle Up

Filed Under: Calisthenics and Bodyweight Training, SFT Videos, Training Routines

Handstand Push Up

By Oskar Faarkrog 27 Comments

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 … [Read more...] about How to Learn Handstand Push Ups in 6 steps (and a routine)

Filed Under: Calisthenics and Bodyweight Training, Gain Muscle, Training Routines

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Articles

  • Calisthenics and Bodyweight Training (11)
  • Client Transformations (4)
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  • Success (2)
  • Training Routines (17)

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