Articles by David Kip


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…


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…