Article last updated: January 2019 by Oskar Faarkrog, ISSA Certified Trainer
Since releasing my new 8 Week Maximum Size Program last week, I got a lot of questions.
I will post the top questions and answers below:
Who should start this program? Do you need to be able to do 15 pull ups and 30 diamond push ups first?
The training program is versatile and can be used by skinny-fat guys of all training levels.
No previous training experience is required.
Being able to do 15 chin ups and 30 diamond push ups (the Phase 1 goals in my bodyweight program) is a benefit but not a requirement.
How long does time does the training take per day?
You will train 6 days per week for around 1 hour.
This allows you to train every muscle group twice per week for optimal growth.
In addition to that, there are optional assistance exercises and cardio you can add after your training sessions.
Can the program be followed for more than 8 weeks?
8 weeks is a guide-line.
The exact length of time you use the program depends on how long time you are able to stay in a Caloric surplus diet.
For some skinny-fat guys, that will be 8 weeks while others can go all the way up to 14 weeks.
Inside the program, I’ve included an 8-page section “The Optimal Bulking Duration: Should You Bulk For 8 Weeks?” where I explain exactly how long time you should stay on the program depending on your unique situation.
In addition, the program can be re-used for multiple bulking cycles. I’ve used similar programming for years with great success myself.
What is the difference between the new 8 week maximum size program and the bodyweight program?
The 8 Week Maximum Size Program is ideal for gaining weight and putting on maximum muscle size while the bodyweight program is better for losing fat and building a strength base.
If you’re unsure about which program is right for you, take a look at Blaine’s transformation photo on my bodyweight program (Blaine is just 13 years old!):
If you have excess body-fat and you look closer to the photo on the left, start with the SKINNY-FAT TRANSFORMATION Bodyweight Program.
If you are lean and look closer to the photo on the right, start with the SKINNY-FAT TRANSFORMATION 8 Week Maximum Size Program.
Do you need access to a fully equipped gym?
A fully equipped gym would be ideal for this program, however it’s not a requirement.
The program has 19 exercises.
14 exercises can be done with dumbbells and an adjustable bench.
5 exercises require machines.
As a result, you can get away with having dumbbells and an adjustable bench as long as you make a few tweaks to the program.
If you are limited to dumbbells and an adjustable bench, just shoot me an email after purchase with a list of the equipment you have at your disposal and I’ll help you find replacement exercises.
Would you say that this program is better than the bodyweight program?
The bodyweight program was designed for skinny-fat guys who want to achieve a lean physique while training from home.
It can be done from home for 30 minutes per day.
The 8 week maximum size program is designed for skinny-fat guys who want to devote more time to training and build a muscular physique that stands out.
It requires training equipment and takes a minimum of 1 hour per day.
If you can make the time to go to the gym for 1 hour per day and you want to build a muscular physique that stands out, follow the 8 Week Maximum Size Program.
If you want to get lean with a bit of muscle definition and a good strength base, follow the bodyweight program.
What’s the difference between the 8 Week Maximum Size Program and the Phase 2 Bodybuilding Training Programs?
After releasing my Phase 2 Bodybuilding Training Programs for a limited time earlier this year, I got a lot of great feedback from skinny-fat guys who saw amazing gains on them.
Here’s an email I got today from a reader who bought both programs:
Thanks ! Everything looks awesome ! Can’t wait to start today . I have been doing your 5 day a week weights workout since you released your last product, and it has been working great .
After getting the feedback, I continued doing my own Phase 2 training programs at the gym while taking notes on every small detail that could be improved.
Everything from exercise selection to training frequency and how to take body-measurements.
I’ve spent most of 2017 refining my bulking strategy and the end-result was the 8 Week Maximum Size Program.
If you were lucky to get the Phase 2 Training Programs while they were available earlier this year and you liked them, you will love the new program!
How can you recover if you train 6 days a week ?
You train 6 days per week but you train each muscle group directly just twice per week so there are plenty of recovery days.
If you follow the nutrition plan and exercise instructions in my program, you will have no problems recovering.
What’s the benefit of training 6 days per week?
If you look at the bodybuilding programs designed by the top experts in the fitness industry, you will see that nearly all of them use a training frequency of 5-6 days per week.
I personally like to err on the side of training 6 days per week because it’s practical.
Training 6 days per week enables you to use a 3-split training system where you hit each major muscle group directly twice per week.
This gives you enough time to train each muscle from different angles and thereby stimulate more muscle fibers.
In addition to hitting the muscles directly twice per week, you also get some overlap when training various muscle groups.
For example, when you train pulling movements for the back, the biceps are also doing some work and when your train pushing movements for the chest and shoulders, the triceps are doing some work.
Therefore, in my program you end up training most muscle groups an average of 3 days per week rather than 2.
Training each muscle group 3 days per week is optimal because protein synthesis lasts 28-48 hours.
This means that for 28-48 hours after a hard training session, your muscles are broken down and repairing.
After that, they are ready to get stimulated again.
Can’t you just lift heavy instead of hitting the muscles from different angles like a bodybuilder?
If you’re a skinny-fat hardgainer, no amount of heavy lifting will compensate for the need of stimulating a large amount of muscle fibers.
Just think about it this way: Your body is already unresponsive to training and you have a weak bone-structure compared to the guy who gains muscle mass fast.
Do you think adding more weight to the bar is the better solution compared to learning proper technique on a variety of exercises so you can get full development?
Also assuming that heavy weights actually work… Do you want to suffer from knee pain and back pain when you get older just so you can gain some muscle mass now?
Nearly everyone who promotes heavy weights done at a high intensity suffered a serious injury.
Once you have a serious injury, it has the potential to affect your overall well-being for the rest of your life.
Taking on the additional risk of injury makes sense for a competitive power or strength athlete who needs the strength for his sport.
But it doesn’t make sense for a skinny-fat guy who trains for health and aesthetics.
There’s no muscle building benefit in doing heavy explosive lifting over controlled bodybuilding training.
Some people train 2-3 days per week and build amazing physiques?
The only people that can get anywhere close to their physique potential with 2-3 days per week minimalistic programs are those who have great genetics and respond easily to training.
When you have great genetics for training, you will get results in spite of what you do. Not because of it.
In 7 years of training I haven’t met a single guy who used to be skinny-fat who built a great physique that stands out by training 2-3 times per week.
I personally tried to do just 2-3 days per week because I want to cut down my training time.
I always end up cutting down on the amount of exercises I do and the result is that I lose size on the arms, shoulders and upper chest while body-fat slightly increases.
Why is the program only available until Wednesday this week?
You can get started with the best bodybuilding training system for skinny-fat guys on the link below:
Be proud but stay hungry!
Oskar Faarkrog, ISSA Certified Trainer