8 exercises for one single muscle group
A back only workout Yesterday I targeted back – and back only. I have recently written about the benefits of targeting one single muscle...
3 tips that can immediately improve your performance in all exercises
3 tips that can immediately improve your performance in all exercises Sometimes it is well worth remembering the basics. Zooming out in...
A 20 reps experiment
I have been lifting weights for many years. I have gone through thousands of workout sessions. I have tried many different approaches and...
Arnold presses: a recommended shoulder exercise
Arnold shoulder presses Introduction I'm going to expand heavily on the number of exercises articles here at Penandbarbell.com. In the...
3x10 vs. 5x5
3x10 vs. 5x5 There was a time when the standard advice given to any beginner at the gym was to go for 3x10 – in other words, to perform 3...
Eat like a lion and become your own leader
Eat like a lion and become your own leader Serge Nubret was a bodybuilder that competed with Arnold Schwarzenegger during the sport’s...
3 diet habits that will energize you in one week
3 diet habits that will energize you in one week True and long lasting results come from hard and long lasting work. This said, there are...
The importance of being present
24/3-16 Today pulling on my shoes demanded what felt like miraculous agility. And moving up an ordinarily designed stairway seemed to be...
The supplements I use
20/1-16 One of the most commonly asked questions that I get concerning muscle building and fitness is what supplements I use. It is often...
The minimalistic save, part 1
17/4-2016 The minimalistic save, part 1 Sometimes we face the daunting prospect of having to go through a few days, or maybe even weeks,...
