Mini Progress – PBS #4
I am done with the second week of my powerlifting training. In the video, I share my mini progress and some training material with you. Continue Reading…
Category Archives: Sport & Fitness
Recap of 1st week back powerlifting – PBS #3
Here we are with episode 3 of Project Big Stefan. In this episode of PBS I’ll share with you my current diet progress and how I am doing on my powerlifting training. At the end I share my a few of my lifts with you too and of one of them I am especially proud of. It’s a 75kg Olympic style front squat for 4 reps. It took me a long time to get the mobility for it and Continue Reading…
6 weeks of hypertrophy training – Project Big Stefan – PBS #2
Here we go with #2 of Project Big Stefan. I’ll share with you my current progress of 6 weeks of hypertrophy training and what’s to come. Hypertrophy Training I discuss what kind of program I used during these 6 weeks (MI40 Foundation) and give my honest feedback of it. Once that is done and some coffee sipping took place, continue with what planed the upcoming weeks. Hypertrophy 101 In case you aren’t sure what hypertrophy training is all about. Continue Reading…
Bulgarian Split Squats – Unilateral Training
I keep pushing the topic and importance of unilateral work once again. Here you see me doing Bulgarian split squats also known as rear foot elevated split squats. I stick with Bulgarian split squats because it makes me much stronger than rear foot elevated split squats. Continue Reading…
Body Recomposition and Reverse Diet
In this article, I’ll share my personal body recomposition diet, with insights into dieting and how I fared on my reverse diet. Dieting is simple on the surface but once you start a weight loss journey, which for most people is actually a fat loss or body recomposition adventure, you’ll realize that’s simple doesn’t mean easy. The simple part about dieting is your caloric balance. In order to lose weight, you have to be in a deficit. That’s it. Continue Reading…
The Power of Breath: How to Manage Pain
My intention for this article is to share how I handled a physically stressful and painful situation. I hope it will help you to learn from my mistakes and make the most of my failure. To make a long story short: breath was the key to handle such a situation and is a useful tool to manage pain and stress. Disclaimer: I am not a medical doctor and I don’t play one on the internet. This article does not Continue Reading…
Best Shoulder Stretch – hanging from a bar
Shoulders are the most mobile joints of our bodies. Each shoulder attaches an arm to our torso and lets us move them in basically whichever way we want. This outstanding mobility in the shoulder joint is also what makes it very fragile. In our sedentary office lifes we don’t need much of this full range of motion. We are working very forward driven and internally rotated (PC work, smartphones etc). Head-aches, neck and shoulder pain are common side-effect of Continue Reading…
Why training your legs matters for your health – Short Tao
In a recent study done in Italy, researchers showed that subjects using legs, especially in resistance training, “sends signals to the brain that are vital for the production of healthy neural cells, essential for the brain and nervous system”. Continue Reading…
How to approach active recovery – Sauna & Hand-Lettering
If you’re anything like me then you love going to the gym. If I would have the time, I would go there twice a day. That being said, it’s not a possibility just yet. Besides that, you can’t work out hard every day and expect optimal results in strength and muscle growth. Both are my goals and that’s why you need to program recovery as much into your life as lifting weights. YouTube Video In the video, I let Continue Reading…
How to be confident in the gym
Gyms are crowed in January. New Year’s resolutions often emphasize an increased physical activity. For many this means going back to the gym after a longer break, for others it might be the first time they visit one ever. This can be very daunting and even scary at first. This article will show you how to be confident in the gym. For starters, you might not know how to use the equipment properly or what to actually do in Continue Reading…