• Skip to primary navigation
  • Skip to main content
  • Skip to footer
SKINNY-FAT TRANSFORMATION

SKINNY-FAT TRANSFORMATION

The #1 Website for Skinny-Fat Guys

  • Facebook
  • Instagram
  • YouTube
  • Articles
    • Top Articles
    • Skinny-Fat Physique
    • Lose Fat
    • Gain Muscle
    • Diet
    • Motivation
    • Training Routines
    • Low Testosterone and Puffy Nipples
    • Calisthenics and Bodyweight Training
    • Genetics
    • Mindset
  • Contact Me
  • 2 Phases of a Skinny-Fat Transformation
  • Success Stories
  • Transformation Program

Training Routines

how to build wide lats

By Oskar Faarkrog 40 Comments

How to Build Wide Lats (Introducing the Cobra Lats Training Program)

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)

Filed Under: Gain Muscle, Training Routines

Serge Nubret

By Oskar Faarkrog 181 Comments

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

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

Filed Under: Gain Muscle, Training Routines

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

Alexander Juan Antonio Cortes

By Oskar Faarkrog 6 Comments

How to Overcome Skinny-Fat Genetics and Insights On The Personal Training Industry

Hello, it's Oskar here! Today, I want to share a podcast I did with Alexander Juan Antonio Cortes. Alexander is a personal trainer in Hollywood and works for one of the world's leading bodybuilding coaches John Meadows under John's brand Mountain Dog Diet. Besides that he's also a … [Read more...] about How to Overcome Skinny-Fat Genetics and Insights On The Personal Training Industry

Filed Under: Diet, Gain Muscle, Genetics, Lose Fat, SFT Podcasts, Skinny-Fat Physique, Training Routines

High Volume Training

By Oskar Faarkrog 6 Comments

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

"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 … [Read more...] about How to Progress With High Volume Training (Using Light Weights)

Filed Under: Training Routines

muscle gains

By Oskar Faarkrog 61 Comments

68 Days of Massive Upper Body Muscle Gains

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 … [Read more...] about 68 Days of Massive Upper Body Muscle Gains

Filed Under: Diet, Gain Muscle, Motivation, Training Routines

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

By Oskar Faarkrog 58 Comments

6 Tips to Build Big Arms

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, … [Read more...] about 6 Tips to Build Big Arms

Filed Under: Gain Muscle, Training Routines

  • « Go to Previous Page
  • Go to page 1
  • Go to page 2
  • Go to page 3
  • Go to Next Page »

Footer

FREE EMAIL TIPS: Join my weekly email newsletter to get special training and diet strategies for skinny-fat guys and updates when I release new programs or content:

 

Contact me through email

Articles

  • Calisthenics and Bodyweight Training (12)
  • Client Transformations (4)
  • Diet (22)
  • Gain Muscle (30)
  • Genetics (13)
  • Lose Fat (25)
  • Low Testosterone and Puffy Nipples (12)
  • Mindset (9)
  • Misc (10)
  • Mobility (2)
  • Motivation (20)
  • Omega-3 Fish Oil (4)
  • SFT Podcasts (3)
  • SFT Videos (2)
  • Skinny-Fat Physique (22)
  • Success (2)
  • Training Routines (18)

Follow me on social media:

  • Facebook
  • Instagram
  • YouTube

Copyright © 2013-2021 SKINNY-FAT TRANSFORMATION, Oskar Faarkrog, All rights reserved