Articles by David Kip

Pre-exhaustion supersets

Who doesn’t have a specific muscle always lacking behind. Some part of the body that just doesn’t seem to develop as it should be, in size or strength. One method to kickstart that particular part…


Goblet squat

Squats, especially back squats, are often scary in the beginning. When you tense up you’ll become stiff and doing deep squats will be awkward and difficult. This is probably the single most common reason why…


Sprint for body composition

Anaerobic type of training, sprints and strength training, are more beneficial for body composition than aerobic type of training. Summer time. The gyms are emptying and the tracks are getting crowded. To keep all the…





Benchpress program

This is one of my successful benchpress programs. With this I increased my bench from 125 kg to 130 kg in 11 weeks. I would say this is an intermediate level program, not suited for…



“I eat like an adult.”

When my wife and I started dating (before we got married, obviously) her friends were curious about me, as friends should be. The first thing they asked was of course “what does he do for…


Sets and reps: what is optimal?

Based on experience and recommendations from successful coaches, I’d say around 100 reps per week and muscle group is a good baseline to start from. Or at least 100 reps per movement if skill is…