Articles by David Kip

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…





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…



Exercises for the upper back

Some assistant exercises for the upper back I use a lot (other than deadlifts, chins/pull-ups, snatches and cleans). Shoulder press in squat position, behind neckWith a barbell on your back, sit down in a squat,…



Cluster sets, for strength and growth

One effective method of increasing intensity and busting platues, is to brake up the sets into clusters. Lets say you normally do 3 sets of 12 reps for hypertrophy training. You are stuck at a…


21s Method

I learned this method from a former workmate and training partner 20 years ago. We used it mainly as a finisher for the arms. It’s very simple. Pick a movement and split it in two…