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How to Get Strong, Pain-free and Lean in Less than 3 Hours a Week

I experiment a lot with different training protocols. But, I always catch myself coming back to the same workout template: Ultimate Athleticism.

To me, this is the gold standard of training and time management. 90% of the recreational trainees should follow this.

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Exercises You Should Be Doing: Eccentric Valslide SHELCs

Bodyweight or minimal equipment exercises are great. Until you want to target your hamstrings.

Luckily, Valslide SHELCs are phenomenal to fry your hammies. The best thing: You only need regular household items to do them.

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Rows: Better Posture, Happy Shoulders

“Why should I train stupid rows? I do pull-ups, they’re way harder.”

“I don’t have any equipment to do this exercise.”

“Rows are boring.”

If you can identify with any of the statements above, this article is for you. Hopefully, at the end of the article, you’ll be like:

“Rows are awesome. How can I do more of these?”

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Hover Lunges: A More User Friendly Alternative to Pistol Squats?

I love pistol squats and they have helped me develop great ankle mobility, bulletproof knees and strong legs.

Lately, I’ve been doing more and more hover lunges, and I’ve come to the conclusion that they are superior to pistol squats.

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Abandon Your New Year’s Resolutions

The start of a new year is the time when people make all kinds of promises to themselves. You commit yourself to eating super healthy food everyday, you stop smoking, run 2 times a week, go to the gym 4 times a week and you’ll start with Hugh Jackman’s Wolverine Workout because that is how you were born to look like.

You immerse yourself in all those good intentions for a week and then you get back to your old life. Rinse and repeat that every year.

Let’s stop that now.

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Forget Sets and Reps and Get Results

Ever heard the saying “What gets measured gets managed”? It turns out that this does not hold true for everyone. At least it doesn’t for me anymore.

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Reader Q&A: TRX, Bodyweight Progression Entry Points and Starting with Weights

Because my readers totally rock, I got more interesting questions since the last Q&A. Email me through the contact form or subscribe to the Neat Newsletter to get in touch with me, too.

This time, we dive into things like combining bodyweight training with equipment like the barbell or a TRX suspension trainer. I also give hints as to how you should start your bodyweight progressions.

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Program Minimum: Workouts with only 2 Movements

Recently, I experimented with the idea of doing a routine consisting of as few as only 2 movements. Can making progress with your training really be that simple?

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Reader Q&A: 2 Workouts per Week, Pistol Squat Alternatives and Increasing Pull-up Reps

In this article, I’m going to answer some exciting reader questions. We’ll talk about entry points for bodyweight progressions, pistol squat alternatives for tall guys, increasing pull-up reps and how to effectively train calves.

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The 5 Rules of Successful Workout Routine Design

There are tons of exercises, workout modalities and “magic” workout hacks out there. The internet is full of “secret” methods and there is always something better lurking around the corner. But how do you pick the right tools to build your perfect workout routine?

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