Articles by David Kip

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…


My favorite waveloading methods

I often use waveloading methods to increase intensity and bust plateaus. I use mainly four different methods for functional hypertrophy and strength gains. This doesn’t mean I think any other are bad, I just pick…


My 5 favorite biceps exercises

Flexing the upper arms must be the most universal measure of manly cockiness. Many TV-sport experts, at least in Sweden, says arm development among athletes are only for show. Which only prove these “experts” lack…





Deadlift: tips and tricks

Aktivate your hip flexors in start positionIn start position, I’ve found that if I strongly activate my hip flexors the rest will follow. Squeeze your thighs and lower tummy together as if you were holding…