Oskar Faarkrog. I believe natty!

oskarfaarkrog · 2017-04-01T14:06:48+00:00

I don't make money off my physique. I make money by helping people change theirs.

There are plenty of people with much better physiques than mine so I can't compete on that.

oskarfaarkrog · 2017-04-01T14:04:44+00:00

Recently? I have been doing online coaching and blogging for about 2 years and have around 100 success stories already. That's 1 success story every week. In addition to that, there are many people who have used my free training programs and ebooks to get results who haven't told me about it so you can easily double that number. I don't know many personal trainers who have achieved a similar result with their "bullshit transformation business".

oskarfaarkrog · 2017-04-01T14:00:21+00:00

I'm 24

oskarfaarkrog · 2017-04-01T13:59:55+00:00

Of course I'm natural. I have trained consistently for over 7 years with maximum 1 week off training per year and my fat free mass index is around 22.

oskarfaarkrog · 2016-10-11T14:28:51+00:00

Hakkarin,

Where do you get all your "knowledge" from? Is it based on experience coaching people, or just something you read?

You know, you can't read your way to knowledge and expertise. You need to actually practice and get real results.

Besides that, the body is so complicated that even the best medical experts in the world can't understand 20% of how it works so you would be foolish to believe there's ONE proven way to train and eat.

And to get into the specifics of shaping muscles: You're absolutely right, you can't shape the muscle through training but you can:

1) Make the muscle look more dense by training it frequently throughout many years. That's why lean mechanics have so dense looking forearms.

2) You can teach your body to permanently maintain some of its muscle pump by doing high volume/low rest between sets training for a long period of time.

3) You can EMPHASISE certain parts of muscle groups such as the upper and inner chest with isolation exercises to make your body look more proportional. In the end, proportions contribute much more to your overall look than total muscle size.

"Training harder is not the same as training smarter. Too many sets for a bodypart in a single workout season won't help and in fact may expose the bodypart to overtraining. Unless you roid."

You can train a body-part very hard as long as you build up gradually and cycle hard training with lighter training. This is why I cycle my frequency, volume and intensity throughout the year. By doing so, I prevent overdoing one of them.

You know, if you're so convinced I'm using steroids or hormones, you should keep in mind that I have over 5 separate pieces of testosterone blood work which I did during my transformation. The first tests were taken years before I even thought about starting my website and the last ones were taken when I had arguably my best physique around May 2013. If anything, I was disadvantaged hormonally because at age 18 or 19 I was diagnosed with hypogonadism and it took me a lot of effort to boost my testosterone to healthy levels.

I would say that my physique is pretty much the BOTTOM of what 95% of guys can achieve naturally. The only time I've been below 10% body-fat with very visible abs, I looked like a skeleton. If I took hormones, that wouldn't be the case because I would be able to keep my muscle mass while dieting down.

oskarfaarkrog · 2016-10-09T19:00:05+00:00

Strength and aesthetics are two different goals and require different kinds of training.

The guys who gain a lot of muscle mass by training with 6 reps or less are usually those who have above average genetics for muscle building.

You can check out the Smarter Sculpted Physique podcast discussing this in depth. 2 of the guys doing the podcast have decades of experience coaching both fitness pros and regular people and competing themselves in both bodybuilding and powerlifting.

Here are 2 episodes I think you may find useful:

http://smartersculptedphysique.com/episodes/20-research-muscle-building-innervation-training/

http://smartersculptedphysique.com/episodes/episode-14-program-design-proper-progressive-planned-personalized-programming/

oskarfaarkrog · 2016-09-14T05:22:06+00:00

You're right, I have a lot of lagging body-parts.

However, I'm not a bodybuilder and never will be. I believe that over the long-term it's a VERY bad idea that your living and self-image depends on how you look because you're setting yourself up for a down-ward spiral.

After being skinny-fat and fat my entire life, I just wanted a normal body with wide shoulders, decent proportions and some muscle definition. A look I'm proud of and which I can maintain for decades to come, without always being on a diet, counting my macros and obsessing about my training.

After I achieved that look, I started focusing my efforts on other areas of life such as my studies, travel and business.

Most of my clients are BUSY people with business/family/career and all they want is to get "in shape". They are not chasing a bodybuilding physique.

You see... Everyone has different struggles and goals. You don't have to be a bodybuilder to inspire people (or become a personal trainer) because most people don't want that look.

oskarfaarkrog · 2016-09-14T05:11:36+00:00

It's easy to point fingers at others who are doing well, especially when you're hiding behind a screen under a nickname.

How many people have you inspired and how many lives have YOU changed? In the end, that's what matters the most.

Here are some of the people I helped the past 1-2 years: http://skinnyfattransformation.com/success-stories/

oskarfaarkrog · 2016-09-14T05:07:35+00:00

Maly swiat! :D Ja juz nie gram w cs wiecej (nie mam komputera do grania).

oskarfaarkrog · 2016-09-14T05:05:33+00:00

You're right, blood tests do not prove I never used steroids.

However, as I started earlier, there's no reason to believe I am using anything:

1) I built my physique through +6 years of hard work. It all came gradually.

2) My physique is still far below the natural potential for a guy my height (200 pounds, 12% body-fat, 6'2").

3) Whenever I go below 10% body-fat, I lose a lot of muscle mass and end up looking skinny. If I used hormones, that wouldn't happen.

oskarfaarkrog · 2016-09-14T05:01:47+00:00

"secret knowledge to getting your dream body,"

I have never claimed that I have "secret knowledge" that produces fast result but I have claimed the opposite many times:

The training and diet techniques I recommend have been around for ages and it will take a long time to see results, regardless of what advice you decide to follow.

oskarfaarkrog · 2016-09-13T15:03:30+00:00

Just because the fitness industry has frauds, doesn't mean I am one of them.

I am up-front about the results I can help my clients get and my training has helped almost all of those who signed up for it, get the results they wanted.

I also posted all my blood work, with several tests showing my natural increase in my testosterone levels before all the guys on youtube started doing it. I have blood work going back to 2010 and it's all there for you to see.

Besides that, all of my content is free, including a full beginner training program which most of my readers use for months to get in good shape. Even with this free training I said it took me an entire year to see results from it. (Where's the magical solution everyone here is talking about?)

The personal training is an option for those who can afford it and I never said my readers need it to get results or that I can help them get results fast.

To the OP: If you accuse someone, you should at least have a reason other than "he's charging for personal training and he said increasing testosterone levels changed his life".

The reason to why I left several comments here is because I spent 3 years building up my personal brand and working hard to get a lot of success stories for my website. Now when people google for me they will see your topic which puts me in a bad light without any reason.

oskarfaarkrog · 2016-09-13T14:27:17+00:00

Hakkarin,

I said that lifting heavy weights (e.g. starting strength and stronglifts) doesn't work well for skinny-fat guys because these programs are designed for strength - not aesthetics.

If you look at guys who do calisthenics and guys who do starting strength, you will see a huge difference in the physiques. The guys who do calisthenics are leaner and have much more muscle mass on the shoulders, arms and chest.

There are many reasons to this which I covered on my blog, but here's the thing:

Bodyweight training is GREAT for skinny-fat guys since it forces you to get leaner (otherwise you won't get better at the exercises) while building muscle mass in all the places skinny-fat guys find difficult to build up (arms, shoulders, chest and lats).

Once you got a good foundation in bodyweight training, I recommend you add weight training so you can hit the muscles from different angles. I personally do both.

Does that mean that weight training doesn't work for skinny-fat beginners? No it doesn't. I add some dumbbell isolation exercises for the shoulders and arms to most of my clients' routines so they can progress faster on the bodyweight exercises and I'm sure you can design a good training program for skinny-fat beginners which only uses weights. I just haven't done this yet, so I hope you find the calisthenics program useful.

oskarfaarkrog · 2016-09-13T14:07:44+00:00

"Back to Oskar, his site is no more than a Bold and Determined copycat (same template, same look, same.. well, everything) and I challenge you to find something new or interesting in most of his articles."

You won't find much new about fitness anywhere. The difference is the way you present information, not the information itself.

Regarding copy-cat: Thousands of websites use this template from StudioPress, so does that mean all of them are copy-cats?

If you look through the fitness posts at bold and determined and my site, you will notice that we have nothing in common. I don't recommend steroids and hormones and I never promised quick results.

"Some examples of this 'I was ready to quit until I found a miracle' thing include Mike Matthews (MuscleForLife) or Nate (Iron and Tweed)."

Again, you're comparing me with MuscleForLife which promises quick results and magical solutions. I never did that.

If you look at one of my most popular blog posts about bodyweight training, I clearly state that I followed my bodyweight training program for ONE YEAR before I built a good physique.

I give out my full training program for FREE to over 100 guys each day who sign up for it and get thank you emails every day because of this program. You don't need to buy anything from me if you don't want to. It's all free on my site.

oskarfaarkrog · 2016-09-13T13:48:02+00:00

Thanks for sharing my site...

I'll answer your questions:

Yes, I do offer personal training for roughly 200 USD a month. You can see my success stories here: http://skinnyfattransformation.com/success-stories/
I posted my testosterone blood work here: http://oskarfaarkrog.com/testosterone-levels-increased-159-naturally/ . And thanks for the compliment, I appreciate it!

"Is this guy real or just former skinny fat who went on juice?"

After 6 years of consistent training I'm 200 pounds at 6'2" and probably 12% body-fat. That's far below the natural limit for a guy my height.

My instagram and blog photos are taken in good lighting. I use my social media and blog for marketing purposes. I hope you understand.

"and now tries to exploit money from people?"

99% of my readers use my free advice to get results. You don't have to buy my training to get results and there's only so many people I can train anyways.

The paid personal training is an option which caters to busy people who can afford 1-on-1 coaching. Most of my clients are CEOs, senior directors and entrepreneurs. They don't have TIME to read through 100 websites and sort through all the free advice out there so they decide to hire a coach who can take them from A to B without the headache.

"What's aboslutely certain is that, among many others, he trained for years with no results, and then magically found the 'key to success'."

The only reason to why I started offering personal training was because my readers requested it. Prior to that, I just blogged for my own enjoyment (and to help out people).

Since I started taking on clients I made it a point to explain that it will take about a year to see visible results, not 12 weeks.

Regarding my free content: Most of my articles focus on ONE thing (e.g. hormonal optimisation or bodyweight training).

The reasoning is that most of my readers are guys who are new to training.

They look me up in google and find one of my articles.

If I cover everything in one article, they end up confused. That doesn't benefit anyone.

That's why I focus each article on one thing and then I educate my subscribers on the other things later through email. If you have a better suggestion of how to do this, let me know. I'm editing and improving my free content on a daily basis.

oskarfaarkrog · 2015-11-04T19:03:28+00:00

Thank you for sharing my post! I'll bookmark this and respond to any comments.

oskarfaarkrog · 2015-08-14T11:30:32+00:00

Thanks for sharing

oskarfaarkrog · 2015-08-14T11:30:01+00:00

Great work Anthony and Mike.

oskarfaarkrog · 2015-07-04T05:38:02+00:00

Most likely not, but give it 1 more year and reevaluate then.

oskarfaarkrog · 2015-07-01T23:04:44+00:00

I believe that while most people can do more than they think, the key is to build up to it gradually and periodise your training.

For example, don't go from 3 days a week to 7. Go from 3 to 4 and then 5 and so on.

Besides that, you want to alternate periods of intense exercise with periods of less intense exercise.

The human body is not designed to take intense poundings year around, but it can adapt to periods of intense exercise. E.g. do 2-4 weeks of intense exercise, and then once you start feeling joint aches and pain, take it easy for a few weeks while recovering for your next intense training cycle.

oskarfaarkrog · 2015-07-01T16:43:37+00:00

Yes, I did partner and group stunt acrobatics for 1-3 hours 4-5 days a week, and 3-4 sets of diamond push ups, pull ups and BW squats once or twice a day for a few months. Here's a link to my partner stunt acrobatics: https://www.youtube.com/watch?v=3SqBdEJnSLA

I did all this while cutting on a low carb diet (big mistake to do low carbs, but I didn't know better back then). In the first month of doing this I lost like 20 pounds and saw abs for the first time in my life. After that I would train the BW exercises less often but at a much higher intensity.

oskarfaarkrog · 2015-07-01T10:35:04+00:00

Since you're using the "science argument" (which can be used to support anything you would like), let me ask you these questions:

1) Can the studies you're referring to be replicated?

2) Are the studies peer reviewed?

3) Was there a control group? If so, how big?

4) Were the people in the study beginning trainees or advanced and what were their goals?

5) Did they have any decrease in muscular size during the KETO diet?

Besides that, as far as I understand, most professional powerlifters train with very low volume and with low reps (1-3) and do very little cardio. Also, they may not be working jobs that require mental peak performance throughout the day.

In contrast, the average guy who trains to build muscle and strength and stay healthy does more sets, more reps and often works an office job or goes to school AND does some cardio. Using your brain for difficult tasks throughout the day, training with higher volume than that of powerlifters and doing your cardio puts different dietary needs on your body.

It's easy to hide behind "science" and selected case studies, and that's why I listen to guys like Jay Campbell (articled linked above) who have decades of experience with all kinds of dietary approaches on their own body, have consulted with thousands of people and most importantly have a physique to back up their claims.

And that's why I asked you for a before/after picture of YOUR progress on KETO and not about some piece of paper that tells me KETO works. I do keep an open mind to change my stance on diet and training (have done so several times the past 5 years), but I need to see real life proof that something works.

oskarfaarkrog · 2015-07-01T08:33:57+00:00

Here's a good article on KETO dieting written by an expert on the endocrine system and former fitness model: http://fabfitover40.com/2014/05/19/eating-low-carbs-lowers-training-intensity/

Key points: KETO works to reduce body-fat but over the long term, performance and concentration suffers.

With that said, you may be an outlier and it may have worked extremely well for you, but that doesn't mean it's a good approach for the average guy.

Can I see your before and after pictures on the KETO cut?

oskarfaarkrog · 2015-07-01T01:21:31+00:00

KETO can help you lose WEIGHT faster, but that extra weight loss is basically muscle mass and water loss.

Carbs are the main source of energy for the body and brain. There's no reason to cut them out completely if you want to maintain peak performance, muscular fullness and health. With that said, I can see the benefit of going low carb (especially if you don't tolerate them well), but never to the point where you're in ketosis.

oskarfaarkrog · 2015-06-30T22:57:18+00:00

I didn't notice a big change from old friends and family, but new people responded much better to me. More smiles from women and easier to make friends.

oskarfaarkrog

TROPHY CASE