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SKINNY-FAT TRANSFORMATION

SKINNY-FAT TRANSFORMATION

The #1 Website for Skinny-Fat Guys

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Training Routines

Serge Nubret

Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle

May 4, 2016 by Oskar Faarkrog, ISSA Certified Personal Trainer

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 …

Read moreSerge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle
Pump Training

How to Build the Beach Muscles with Diamond Push Ups

May 3, 2016 by Oskar Faarkrog, ISSA Certified Personal Trainer

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 might be …

Read moreHow to Build the Beach Muscles with Diamond Push Ups
High Volume Training

How to Progress With High Volume Training (Using Light Weights)

September 2, 2015 by Oskar Faarkrog, ISSA Certified Personal Trainer

“My problem is that I do not know how to progress with low/moderate weight. Training heavy was attractive because I only had to focus on a few movements, one weight target per movement and the low volume made it easy to monitor.” Question 1: With high volume training, how do you keep track of progressive overload without lugging around …

Read moreHow to Progress With High Volume Training (Using Light Weights)
muscle gains

68 Days of Massive Upper Body Muscle Gains

December 22, 2014 by Oskar Faarkrog, ISSA Certified Personal Trainer

The table above shows the bulk progress I’ve made over the past 2 months. The most important upper body muscle gain can be seen in my chest measurement which increased by almost 4 inches. And here are my current pictures (taken in different lightings so you can get a “real” perspective): End of 2 Month Bulk (December …

Read more68 Days of Massive Upper Body Muscle Gains
Muscle Up

How To Get Your First Muscle Up

September 14, 2014 by Oskar Faarkrog, ISSA Certified Personal Trainer

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 my first session …

Read moreHow To Get Your First Muscle Up

6 Tips to Build Big Arms

July 28, 2014 by Oskar Faarkrog, ISSA Certified Personal Trainer

When someone asks you to flex, you don’t flex your legs or your back. You flex your ARMS. Arms make your physique look complete. Without big arms, you don’t look like you lift weights. As a skinny-fat teenager I was always self-conscious about the size of my arms. When I flexed my biceps, nothing would happen. I …

Read more6 Tips to Build Big Arms
ripped body

How to Gain Muscle While Staying Lean

July 6, 2014 by Oskar Faarkrog, ISSA Certified Personal Trainer

This article was inspired by a blog post at Danger & Play: How I Train. “Oskar, what training routine and diet do you follow?” This has been a difficult question to answer, since I don’t follow a traditional diet and training routine. I don’t count calories and I don’t weigh my food. I don’t go into the …

Read moreHow to Gain Muscle While Staying Lean
Handstand Push Up

How to Learn Handstand Push Ups in 6 steps (and a routine)

February 12, 2014 by Oskar Faarkrog, ISSA Certified Personal Trainer

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 moreHow to Learn Handstand Push Ups in 6 steps (and a routine)
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Article Categories

  • Calisthenics and Bodyweight Training (12)
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  • Lose Fat (23)
  • Low Testosterone and Puffy Nipples (11)
  • Mindset (8)
  • Misc (11)
  • Motivation (20)
  • Skinny-Fat Physique (20)
  • Training Routines (16)

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