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The Simple Way to Achieve Your Fitness Goals

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If all workouts went as planned, supplements were a magical cure-all, and the perfect diet really existed, most guys would be swinging a hammer like Thor and picking up Natalie Portman.

Instead, we bite off more than we can chew.

We throw the the old workout program in the trash, and latch onto the next big thing. 

We change our entire dietary strategy. We load up with tupperware containers. Or we starve ourselves for half the day until our magical “feasting” window arrives.

But there’s really no single perfect answer. One size never fits all. 

My approach is to focus on small steps that create big, life-changing improvements quickly. My clients get bigger, stronger, leaner, and more athletic.

The article explains explains how. 

First, Picture This

It’s 4:45 pm, Monday afternoon. Work is over. And you’ve traded in your button down for your slick new bro-tank.

 International bench press day has arrived. And your pump is going to be epic.

Dudes old and young flock to the center of the gym to take control of the bench press.

You’re no different. Warm-up and activation done, it’s time to get to work.

Reps one, two, and three pop up easily, four starts to grind, and rep number five is firmly planted on your chest.


This is the same weight you started your work sets at last week…and the week before. You’re five weeks into your new program, the article said you would be hitting new PR’s by now.

Plus, you added two sets of 12 inverted rows before your bench.

Last week, you read a great article that advised plyometric push ups before you bench because it “instantly improves your strength and supercharge your nervous system.”

It seems, you’re doing all the right things.

In the last four weeks the changes you made should make your strength skyrocket, muscles grow in heaping slabs, and fat to slide off your chiseled new physique.

Problem is, you’re completely and utterly overwhelmed. Despite your efforts, strength and muscle are falling off…not piling on.


Here’s the hard truth: You bit off more than you can chew.

You have set goals, have huge ambitions, and a have the work ethic to match. These are all necessary tools to get a bigger, stronger, more athletic body. But, you changed too much, too soon.

I’ve learned huge lessons helping hundreds of clients transform their lives

Big problems are rarely solved with commensurately big solutions. Rather, they are often solved by a sequence of small solutions and small victories.

Rather than picking and changing as many things as possible immediately, pick just one.

One. Uno. Einer. Un. 

 JUST change one behavior at a time, and implement it flawlessly.

Let’s put this strategy into play. Let’s day a 31 year old man wants to gain ten pounds of muscle, and drop his body fat from 20% to 15% — a common and achievable goal.

To hit goals, break them into two categories:

  • Outcome Goals: drop body fat from 20% to 15% and gain 10 pounds of muscle
  • Behavioural Goals:  lift four times and week and bit macronutrient goals 80% of the time. Behavioral goals pave the path to the outcome goal.

 Each behavioral goal must be mastered over a period of two weeks. Once you have performed the goal 14ish times,  it will be ingrained as a behaviour.   After two solid weeks, we’ll take another baby step that brings you closer to your goals.

Here are some examples.

Weeks 1-2 ==> Perform four muscle-building workouts per week, all under 1 hour in length.

*Note: Because this is only four days per week it works as a great introduction to the method without overloading your motivation.

Why: Resistance training 4x/week in one my specialized programs provides the necessary hormonal influx, metabolic stress, and muscular tension to build muscle.

Weeks 3-4 ==> Drink two customized workout shakes each day.

Why: I hook my clients up with customized nutrition plans to fit their goals. In this case, it’s an influx of high quality nutrients  through real food and calories to support lean muscle growth and overall health.

Weeks 5-6 ==> Begin a Carb Cycling Routine.

Why: Carb cycling, the fluctuation of carbohydrate intake based upon the day, will keep fat loss at a minimum while providing fuel for high quality workouts.

Weeks 7-8 ==>  Spend 3 minutes foam rolling and stretching each day.

Why: Active recovery methods, such as foam rolling and stretching will boost recovery, keeping you healthy and consistent in the gym.

Follow this program and  you’ll be much closer to unleashing your inner athlete. And remember, it’s just one example of the customized approach I provide.

One goal, two weeks. Simple, right?

Build up over time, simple works. That’s how I help my clients get awesome results. May I help you? Click below to find out more and get a 20% discount.

Apply Now for 20% Off Select Packages

Wrap Up: How to Win Every Day

Winning your goal daily builds successful behaviors that bring you closer to the stronger, leaner, and more athletic body you’ve been working for. Getting better every day, even if it’s one small step keeps the seemingly impossible within reach.

If you’re struggling to get bigger, stronger, and leaner, then I’d like to help you.

By effectively helping you “chunk” your goals into small, easily attainable parts, I’ll speed up your progress in the gym.

The Best part?

I’ll personally guide you and carve the path to your goals, eliminating the confusion and winning every day.

Take charge and build your way to a stronger, leaner, and more athletic body today.

Head over to Bach Performance Coaching until September 21st for a 20% discount on all six-month training programs. That means we’ll get you bigger for Christmas, then leaner for Spring Break. 

How to have a weak, average, and un-athletic body

Building a strong, shredded, athletic body is brutally hard work. It’s much easier to pack it in, follow the crowd and be average, weak, and un-athletic.  The sad part is most people are fine with average, until finally, they snap. They get sick of it and go all in, making a change for the better. 

If you want to be average do the things listed below. Want to be a better, happier version of yourself? Avoid these things like deadlifts at Planet Fitness and start making some real headway in the gym.

Let’s get to it. 

don't blend in, be different.

Don’t lift heavy weights. You’re not training to be a strongman anyways. Besides,  the pump is the only way a muscle grows.

Change your routine every week. Muscle confusion bro’!

Don’t Track progress. Besides, you’re changing workouts every week to do that “muscle confusion thing.” Body fat percentage, tracking strength gains, and analyzing your training is too hard anyways.

Focus on Curls, lateral raises, and calves. Cuz they’re my weak points that need bringing up. Sorry junior, you’re going to stay “junior” if you don’t seriously focus on strength in major compound lifts like squats, deadlifts, and chin-ups.

Compare yourself to everyone else. if you’re not first you’re last, right?

 Don’t Eat Fruits and Vegetables. There’s not enough calories to support training. Besides, vitamins and minerals aren’t vital for chemical reactions that control every physiological process in the body.

Neglect Sleep. “ I didn’t sleep well” is a great excuse for every lackluster workout, meeting, or day. Besides, why sleep when you get to  drink 67 Red Bulls, a few pre-workouts and be ready to take on the world? Nonsense, hack your sleep and get back on track.

Stronger, shredded, athletic
Gimme za red bull

Circuit Everything! supersets and giant sets are more time efficient, but you need rest to drive up strength levels and improve performance. 

Never sprint, cut, jump, throw or crawl.  You’re not training for sports these skills aren’t important anymore.

Warm-Up? Nah bro I’m hawt. Staying healthy, maximizing training performance, and preparing the body for a long and prosperous training career isn’t important. #YOLO


stronger, shredded, more athletic
photocredit: knowyourmeme.com


Focus on bulking… all day everyday! You need a caloric surplus to gain muscle and plenty of nutrients to support training, but your body needs a break. Try cycling calories and carbohydrates to support your training needs. Try this.

Rely On Supplements for all your nutritional gains.  Science is mixed at best for most supplements. Plus, pills and powders are more convenient.
Here’s a tip… eat real, high-quality food. If you want to see what works check out the Examine Supplement Guide for no-B.S.  research driven information.

GO BEASTMODE EVERYDAY. Okay, you need to work hard, but turn it down every now and then. Seriously, chill out, take a deload week and let your body heal. Without recovery there is no adaptation. With no adaptation there is no growth. Train, recover, adapt=> Strong, shredded, and athletic.

Yea, this is a sarcastic list, but it serves as a reminder for those trying to build a strong, shredded, and athletic body.  Take advantage of the day and do something to build your dreams.

photo credit: davidwhitedesign via photopin cc

High Frequency Training: Your Strength Building Solution

Expert Tips to Build Muscle, build muscle

High Frequency Training is a hotly debated topic.

Some “experts” say you should demolish every muscle once per week, blitzing the body part split. Others say focus on an upper-lower or total body split because training major movement patterns more frequently will stimulate faster gains in strength and size.

I’m with High Frequency Training. Here’s Why. 

Training Frequency the number of sessions performed per unit of time, is the most important training variable for building size, strength, and skill mastery for beginners.

For those looking to gain muscle and strength frequent training is the premier and logical choice for the fastest gains. Unfortunately, most people still follow bodybuilding body-part split routines popularized in every fitness magazine over the last three decades. These routines aren’t ideal for anyone except high-level bodybuilders.

Get Your 12 Week HFT Mass Program Today

Consider the Following:

If you’re learning a new language is it best to study for five hours one day per week, or 45 minutes seven days per week?

Would you be stronger performing squats in 52 workouts per year or 104?

I would go with 45 minutes per day, seven days per week and 104 workouts without a doubt.

But Why?

Consistent exposure to stimuli is vital for learning new things and movement patterns.

The Research on High Frequency Training

In 2000 the study Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects 25 experienced participants were randomly separated into training groups. Group one performed one day per week of strength training with three sets to failure, with rep ranges moving from three to ten reps per set.

Group two performed workouts three days per week with one set to failure per day, while working in the same rep ranges. Volume was kept the exact same, yet group two had greater increases in both lean body mass and improved one-rep max strength. With total volume held constant, spreading the training frequency to three doses per week produced superior results in both strength and muscular hypertrophy.

high frequency training

In a 1997 study titled Isometric torso rotation strength: effect of training frequency on its development 33 men and 25 women were tested for rotational strength before and after 12 weeks of training. Groups were split into training groups that exercises one, two, or three times per week.

Although there were not major differences between groups training two or three times per week, strength was significantly increased compared to the one time per week training group. Once again, a higher frequency than one time per week was shown to improve strength gains.

In a 2010 study titled Anabolic processes in human skeletal muscle: restoring the identities of growth Hormone and Testosterone it was found that repeated phases of net protein balance, which can be generated in response to repeated bouts of resistance exercise and protein ingestion, underpins muscle hypertrophy.

This shows that frequent exposure to training increases protein synthesis at the cellular level, leading to greater amounts of muscle growth.

High Frequency Training for Hypertrophy and Strength

Full body workouts are the premier and logical choice for beginners. The more muscle you stimulate frequently the more muscle and strength you’ll build, with three or four workouts per week being plenty.

high frequency training

To set up your own full-body workout start with a dynamic warm-up to activate muscles, lubricate joints, and prepare the body for activity.

Before hitting the weights start with some box jumps or medicine ball slams to fire up the central nervous system to lift more weight. Two or three sets of three to five reps should be plenty.

Pick an upper body push, an upper body pull and a compound lower body exercise.

This includes squats, lunges, deadlifts, bench presses, push-ups, chin-ups, rows, cleans, overhead presses, and glute bridges.

Stick with four or five sets of two to eight reps with one or two minutes of rest between sets. Multi-joint exercises should be practiced with a high training frequency and technically mastered for both safety and results.

Plan ten minutes (yes, only ten) at the end of your workout of free time to do things you want to do, whether it’s abs, biceps curls, or somersaults across the floor.

Have fun and enjoy yourself. I highly recommend a qualified coach to get you off on the right foot.

Upper/ Lower Splits

If you’ve been training for a solid year while making significant strength gains you can get more creative.

I recommend intermediates move to an upper-lower split, with halves of the body being hit at least 48 hours apart. Pick two presses and two or three pulling exercises performed in alternative sets on upper body days. Always train strength first and add weight to the bar, but feel free to add in some higher rep work to build those “pretty bumps.

According to The Mechanisms of Hypertrophy and Their Application to Resistance Training.” Chasing the pump is alright, as the accumulation of metabolites from exercise requires the use of anaerobic glycolysis resulting in the buildup of lactate, hydrogen ions, and other metabolites.

high frequency training

This metabolic stress leads to greater muscle fiber damage, furthering the need for tissue repair and nutrient shuttling to the source of damage.

Lower body workouts should be at least 48 hours apart as well, with 72 being ideal for maximum recovery.

Just like the upper body workouts train strength first and add weight to the bar, but feel free to add in some higher rep work to stimulate the metabolic environment to promote further muscle growth.

Here’s a sample lower body day: 1×10/each

  • Walking knee hug
  • Cradle walk
  • Straight leg march
  • Dynamic quad stretch
  • Forward lunge
  • Reverse lunge w/reach
  • Spiderman’s
  • Sub-Scap Push-Ups
  • Body Weight Squats
  • Box Jump 3×3

Weight Room:

1.Front Squat 5×5

2a.Romanian Deadlift 4×8

2b. Side plank 4×30 seconds

3a. Bulgarian Split Squat 3×12-15

3b. Hanging leg raises 3×10-15

4. Free time/ intervals/ Pretty bumps

*Note: If you’re a competitive athlete this isn’t a program for you. You’ll need more specialization and movement included early in the session. Many athletes succeed with total body programs because they place a premium on recovery. 

 Routines that train movements or muscles only one time per week are not optimal for high-performance strength development, especially for beginners. I recommend training each movement pattern at least twice per week for the best gains in strength, muscle, and performance.

High Frequency Training for Athletes and Skill Mastery

 “Practice doesn’t make perfect. Perfect practice makes perfect.” –Vince Lombardi

For learning a new movement or athletic skill the more frequently you practice the quicker it’s learned, eventually leading to unconscious competence—being able to perform a skill correctly without conscious thought.

Training skills to the point muscle memory is imperative for athlete success and transfer from the weight room. Practicing solid body position and movements like triple-extension to perfection will reinforce movement in the field of play.

athletes, sports performance, high frequency training


These same principles apply to anyone learning a new skill or movement. The more frequently you practice perfect technique the faster the learning process and subsequent gains.

Movement skill development must be grooved correctly until it becomes automatic and follows the following continuum: (Landow, 2013)
Unconscious Incompetence: Athlete looks clueless, unable to comprehend what is needed.

Conscious Incompetence: Athlete understands what’s needed, unable to produce it.

Conscious Incompetence:  Athlete can reproduce with much needed concentration, but not in series.

Unconscious Competence: Automatic near perfection execution without thought.

Training for athletic gains is a process that can’t be served due justice in this post, but matching movement patterns to movements required in sport is a key step. (No, this doesn’t mean throwing 12lb baseballs.) For more in-depth sports performance specialization read this & this.

It’s a Wrap ( In Dr. Dre Voice)

The process of perfecting a skill, whether it’s shooting free throws or lifting technique, takes much practice. Total body and upper-lower training splits provide higher frequency training to maximize strength and muscle-building gains with compound lifts.  

Put the leg extensions and seven variations of biceps curls on the back-burner and get back to what’s essential: high-frequency training with big movements, your strength building solution. 

Get Your 12 Week HFT Mass Program Today


McLester, J., Bishop, E., & Guilliams, M. (2000). Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. The Journal of Strength and Conditioning Research, 14(3). Retrieved from http://journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx

DeMichele, P. L., Pollock, M. L., Graves, J. E., Foster, D. N., Carpenter, D., Garzarella, L., Brechue, W., & Fulton, M. (1997). Isometric torso rotation strength: effect of training frequency on its development. Archives of Physical Medicine and Rehabilitation, 78(1), 64-69. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/9014960

Landow, L. (2013, August). In Loren Landow (Chair). Train to win. Steadman Hawkins Sports Performance Train to win performance mentorship, Denver, Colorado.

Phillips, S., & West, D. (2010). Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone. Physican and Sportsmedicine, 38(3), 97-104. doi: 10.3810/psm.2010.10.1814

Schoenfeld, Brad. “The Mechanisms of Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research. 24.10 (2010): 2857. Web. 21 Nov. 2013.

photo credit: planetc1 via photopin cc

photo credit: Ed Yourdon via photopin cc

Lights, Camera…Water Manipulation

OMG- I just completed an awesome workout session of hang cleans, bench presses, snatch grip deadlifts. Apparently, that combo of compound exercises kicks your ass. After mustering the energy to waddle to my laptop I received an email from readers of my recent guest post on Unleash Your Alpha.

And I completely forgot to share it with you! I know some of you are thinking: ” Eric, we don’t need to see your guest posts or half-naked pictures, what’s the deal?”

I get it, but this article dives into something that’s often brushed under the radar in movies, advertisements, and photoshoots—Water Manipulation. Check it out and drop me or Mike Campbell, head of Unleash your Alpha a comment. I’d love to hear your thoughts.

People go out of there way to look good naked. Lift heavy weights, high intensity cardio, and healthy diets all in effort to look shredded like Brad Pitt in Fight Club.

But there’s an elephant in the room: Actors and models don’t walk around that shredded.

Rather, it takes some special technical planning and flawless discipline. Plus lots of water and pancakes. Yup. Pancakes. Water manipulation is a tricky deal.

With the help of Mike Campbell I’m going to show you how exactly how to do it using my experience preparing for my virginal photo shoot.
Are you ready?

>> Lights, Camera…Water Manipulation Continue Reading<<

Lights, Camera...Body Manipulation

photo credit: Runs With Scissors via photopin cc

Strong. Shredded. Athletic.


Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.


Far and away, this is one of the most popular articles on Bach Performance.
If you’re looking to maximize fat loss, Carb Cycling is an important strategy.
And while you’re burning fat, here’s a Free workout to maximize fat loss and retain lean muscle. Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!


If you’re looking shred fat, build muscle, and improve your overall health, then carb cycling is your answer. Carb cycling is a fairly advanced nutritional strategy and can be extremely time-consuming. Building separate menus, calculating nutritional requirements and prepping all of your own food can be tedious work.

When time is one of your biggest barriers to healthy eating the best options aren’t always feasible.

 Fortunately, as easy as I’m about to make it, carb cycling will help you consistently eat healthy without having to measure and track your calories. Boom!

Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

*Note: I’m probably there with you.



*Note: I’m not condoning the food options above, but I’m a realist.

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did you earn your carbs?”

Depending on the day, carb cycling allows you the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

Carb cycling is a highly effective dietary strategy that maximizes your body’s ability to build pounds of muscle and burn slabs of fat simultaneously.

What is Carb Cycling?

Carb cycling is as easy as it sounds and is as simple as cycling carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb).

High Carb: Due to the repeated muscle contractions of resistance training your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy.

Low Carb: On the non-lifting days you keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Without carbs flowing through the bloodstream the body is forced to burn stored fuel, or body fat. By minimizing carbs a few days per week the body becomes more receptive to insulin, so when you do indulge on the sugary goodness your anabolic response will be maximized.


To rehash, Lifting? Carb up and support your muscle-building workouts.

Intervals or taking the day off? Avoid carbs and maximize your fat burning.

Sample Workout Schedule and Carb Intake

Monday: Lower Body Focus /High Carb

Tuesday: Upper Body Focus/High Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus/High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Snack (optional): Supershake, omit fruit and grains

Dinner: Sirloin steak, broccoli, and small salad

High Carb Day

Breakfast: 3 egg scramble with spinach, 1/2 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese


Common Issues and Questions

How Low is Low Carb?

On low carb days shoot for under 100 grams of carbs. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in it’s tracks, yikes!

When you cycle carbohydrates back into your diet you raise leptin levels, a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices I wouldn’t advise crushing junk. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Adipose weight. I wouldn’t recommend it.

I’m very sensitive to carbs. I look at bread and put on a spare tire, how can I carb cycle to add muscle, but not additional fat?

If you find your adding body fat ditch carbs until after your workout. By keeping carbs until you workout you will utilize stored fuel up until and during your workouts, increasing your fat burning. Then, carb up after the workout to take advantage of your insulin sensitivity.


That’s a Wrap

Carb cycling is the most effective way to maximize the benefits of carbohydrates in your diet.

It doesn’t need to be complicated, just focus on healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

Hittin’ the weights? Boom, carbs baby!
Hook me up with the Free Fat Loss Program, Eric!

Day off or intervals? Replace grains with greens, no problem.


Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

photo credit: <a href=”http://www.flickr.com/photos/santos/162994388/”>chotda</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a>

photo credit: <a href=”http://www.flickr.com/photos/83096974@N00/1091167314/”>In Praise of Sardines</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a>

How to Estimate Your Percent Body Fat

body fat percentage chart for men and women

Hey! This is one of my first blog posts from the early Bach Performance days. If you’ve found this post, I’m betting you’re looking to get lean and shredded.

With that in mind, I have a free workout for you. Grab it here, and enjoy the post!

Hook me up with the Free Fat Loss Program, Eric!

Whether you have access to body composition measuring tools or not you should have a good idea of your body fat percentage. With that being said below is a post regarding what you can expect to see in the mirror based on several different body fat percentages.

Body fat measurements are the superior method in determining body composition and weight loss.  Body fat percentages are very self-explanatory; they are simply the percent of fat that your total weight is comprised of. For example, a 200 lb male with 15% bodyfat would have 30 pounds of fat on his body. The remaining 170 pounds would comprise of bone, muscle, organ tissue, water, blood, and everything else.

Consuming fat and having baseline amounts of body fat and is vital to the human body for performing essential bodily functions. Body fat provides insulation and protection for vital organs, produces hormones, aids in digestion, maintains body temperature, and promotes healthy cellular function.

There are many ways which health and fitness professionals use to measure body fat percentages. There are circumference measurements, bio electrical impedance (BIA), skinfold measurements, ultrasound, bodpod, hydrostatic weighing, dual energy X-ray absorptiometry (DEXA), X-Ray, and MRI.

As with any test there is variation and error in body fat percentages, with even the best tests still having a percent error ranging from 1-3%. Most of these tests require skilled technicians, consistent testers, algorithms, and environmental variables, and some pocket change in order to perform the tests. As you see lots of variables must be accounted for in order to get an accurate reading of your body composition.

Picking out a professional facility and well-trained technicians is a great option and will give you the most accurate results but this is not always feasible. For that reason, I will provide some descriptions of different body fat percentages and what you can expect to see in the mirror at these body fat percentages.

Want to Simplify your Fitness and start making progress today? Click Here.

Essential body fat is typically 3-5% for men and 10-12% for women. In terms of obesity males reaching 25% body fat and females reaching 32% body fat qualify as obese by most standards.

How to Estimate Your Percent Body Fat

Below are descriptions of various body fats and what you can expect to see in the mirror:

20% Body Fat: No visible muscle definition, poor separation of major muscle groups unless extremely large and developed.

15% Body Fat: Some moderate muscle separation begins to become evident; specifically in the deltoids as they shoulders do not hold much fat. In most cases the abs are not yet visible.

12% Body Fat: The chest, back, and abs all gain some definition. There is an outline of the abdominal muscles and a 2-4 pack may be visible.

10% Body Fat: A 6 pack is visible when flexed. Deeper more pronounced muscle separation in the arms, chest, legs, and back.

7-9% Body Fat: 6 pack abs visible at all times. There is visible separation between quadriceps muscles and back musculature is clear. The serratus anterior (those wicked cool lines on the side of your ribs) should be visible  Arms should be visibly vascular most of the time.

5-7% Body Fat: Competitive male body builders often are in this range. Lower abdominals and legs are both vascular and well-defined. Striations appear in large flexed muscle groups, especially the chest.

body fat percentage chart for men and women
body fat percentage chart for men and women

These descriptions are by no means an end all, as everyone has unique muscular development. These percentages also only take into account subcutaneous fat, the fat that sits directly underneath the skin and not the visceral fat which sits around the organs.

Hydration status also plays a huge role in many tests such as the skin fold because subcutaneous fat holds water. In most cases body fat percentage is underestimated, so swallow your pride and be conservative with your estimations.

Knowing your body fat percentage is a great way to set body composition and FAT loss goals while giving you a tangible picture of what you can expect to see. For best results see a qualified professional and follow pre-testing protocols, but if this is not an option use these descriptions to get a good idea of where you are.

Hook me up with the Free Fat Loss Program, Eric!

Build Massive Shoulders in 30 Minutes

bodyweight training, Expert Tips to Build Muscle

I’ve got some more awesome short workouts for you coming up, as I already published a quick workout to build up your arms here. These workouts are extremely effective when you find yourself in a time crunch.

Building strong and defined shoulders is a trademark of having a good physique. Having a good set of well developed shoulders will be visible in any article of clothing while also making the waist appear smaller. Double Whammy!

Broad shoulders in men will make you stand out in any room while improving posture. In women having broader shoulders will accentuate the hour-glass figure and make the waist appear smaller.

The exercises below will improve shoulder health, definition, size, and power.

Dumbbell 1 arm Push Press: Use the legs to give your typical overhead press some extra power. Accelerate the bar with as much force as you can generate and hold the lockout position on each rep (this will build shoulder stability). Performing the push press with 1-arm will also provide a challenge to your core (specifically obliques) to stabilize the torso with a weight being held overhead.


1.Perform 4 sets of 6-8 reps with 30 seconds of rest between arms

Bent Over Lateral Raise: To perform stand up with the feet shoulder width apart and a slight bend in the knee. Hinge over at the hips, creating a stretch in the hamstrings with your body at a 45 degree angle. With dumbbells in hand and the arms hanging down retract the shoulders and pull the dumbbells apart (reverse fly). Hold each dumbbell at the top of the movement to stop momentum and squeeze the shoulders together.

2a. Perform 2-3 sets of 12 repetitions, super-setting with exercise 2b with 0 rest.


2b. Perform 2-3 sets of 15 repetitions, super-setting with exercise 2a with 0 rest.

Dumbbell Standing Y Press: Hold dumbbells in a neutral grip position and press up and out to form a Y. This exercise greatly challenges the shoulders, upper back, and their respective stabilizers to support the weight overhead.

**video performed using pronated grip rather than neutral grip, either works

Overhead Javelin Press:  With a neutral grip hold a straight bar, or barbell if able in a neutral position as if you were throwing a javelin. Press the bar overhead and transfer the bar to your other hand, perform a press and transfer the bar back to the original hand. The javelin press will really burn the shoulders and stabilizing muscles while simultaneously challenging grip strength.

3. Perform 2 Sets of 6-8 repetitions on each arm, resting 45-60 seconds between sets.

There you have it, a quick workout to build health, ripped, shoulders in less time than it takes you to drive to the gym. Share me!

Copyright 2012 by Eric R Bach.  All rights reserved.  This material may not be duplicated or distributed without written consent from the author.

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