Archive for the Tips on training Category

Styrketrening og kosthold for voksne mannfolk

Posted in Tips on training on mai 13, 2012 by Gunnar Brathen

Boken «Styrketrening og kosthold for voksne mannfolk» er nå i salg gjennom din favorittbokhandel. Ett års skriving, research og mengder av korrektur har endelig blitt til en treningsbok etter mitt hjerte. Du kan lese mer om boken på Styrketrening for voksne.


Great exercise for Latissimus

Posted in Tips on training on mars 31, 2010 by Gunnar Brathen

From time to time I change my workout routine. From february I use more dips for both triceps and lower chest. And I use chins for training latissimus. Chins is a great basic latissimus exercise using your bodyweight. After barbell row and chins with 3-4 sets * 10-12 reps I round up my Latissimus routine wiht 3-4 reps of this exercise.

To Bulk or not to Bulk

Posted in Tips on training, Training with tags on januar 31, 2009 by Gunnar Brathen

I know I should eat more and gain more weight in order to gain more muscle mass. My coach would like me to reach 100kg off-season. Everybody knows, and I have learned at The Norwegian School of Sports Science, that I need to eat a little bit more calories than I need if I want to maximize my mass growth.

But I can’t do it. I simply can’t. I believe it’s in my head but I am to afraid of gaining too much fat. I understand young bodybuilders who bulk during off season, but for me this is as much about staying fit for the rest of my life as it is about being the biggest and winning titles.

Competitions and Championships is only milestones and bonuses. Such goals kicks me off for training. Of course I go for titles, but my bottom line is gaining good health and staying as fit as possible.

My French friend Eric tells me not to do so much cardio training. «It destroys your legs». Well, maybe he is right about that. Maybe all the cardio training is in conflict with building big quadriceps. But it keeps my heart going and that is also an important part of this project.

So what is my underlying goal this season?

I am still a beginner in this game and I have a long way to go to win international championships. I have used the previous competitions to get lower and lower on under-the-skin fat. Beeing ripped like a long time bodybuilder or like my friend Eric Orrao is not done in one or two years for beginners like me. Starting with all too much fat.

So this year have actually one goal. To come down to at least 5 % under-the-skin fat. I know from last year that going from 8 % to 7 % was very hard. Also for my wife to watch. So I know that going from 7 % to 5 % will be even harder. My metabolism will adapt to less calories and it will be harder and harder. Maybe it is impossible. I don’t know yet.

This is the reason I don’t bulk this year. And maybe I won’t gain as much muscle mass as I could. But as you understand from this I don’t think I can do both.

If I reach my 5 % goal this year I think I can be third in Rome. The reason is that the other athletes does not «rip to the bone». But that will be a bonus.

If I reach my 5 % this year I know it is possible and I know I can do it again. Next time will be easier and during next off-season I can possibly gain more mass by a «mini» bulk.

Anyway. I love this sport 🙂

New Treningsveileder blog for my Norwegian clients

Posted in Tips on training on januar 21, 2009 by Gunnar Brathen

I have started a new blog, in Norwegian, for my clients and people looking for advice on training, diet and nutrition.

The blog is named treningsveileder

Holiday training

Posted in Tips on training on desember 27, 2008 by Gunnar Brathen

There is no Holiday without workouts and Christmas is no exception. Of course I eat more during Holiday. More dangerous fat, more coockies, more desserts etc. But so what. It is only for a few days and soon the ordinary BB-diet is back in place. My weight is now 99kg and I am heavier than ever. The good thing is that I’m still lean and below 10% fat.

I have changed my training routine a bit. For a two months I will increase the volume in my quadriceps, chest and back routinea. More sets but only at 80% RM.

Hard work – again!

Posted in Tips on training on oktober 14, 2008 by Gunnar Brathen

Back at work this week after one and a half week rest. But despite my focus on giving my left arm a rest it still hurts. The reason is overtraining on diet in April – May. This is over 4 months ago and shows how serious you should be in NOT overtraining. I know and knew all about it an still I pushed the line too far.

The main problem now is inflammation in the upper fastenings around the elbow of muscles in myunderarm. My left hand grip is now the problem and that affects all pull moevements like deadlift, rowing etc. Biceps and Triceps is now ok.

I had to visit my doctor on monday and was given a prescription of three pills a day of Voltaren. This should heal the inflammation in about a week (I hope). But I have to find alternative workouts whenever pull is involved.

Growth Hormones and Testosterone the Natural Way

Posted in Diet, Tips on training on september 23, 2008 by Gunnar Brathen

Did you know that:

  • Hard training has positive influence on your own production of Growth Hormones
  • Hard training has positive influence on your own production of Testosterone which again forces mass building and fat reduction
  • Good sleep has positive influence on your own production of Growth Hormones
  • Low intake of carbohydrates in the evening lowers your insulin level which is positive for your own production of Growth Hormones during the Night.

Now You Know 🙂

Train hard, eat real food and get enough sleep. That is the key to more mass and less fat. The positive effect of increasing your own production of Growth Hormones and Testosterone the Natural Way.