I’ve received a few requests to post my upper- and lower body training program (in full) that I initially used during the start of OLB II. As I mentioned in the first OLB blog, I’ve been using upper- and lower body splits with undulating periodization for years with great success on my clients – and it’s one of my personal favorite ways to train. The particular program I used this time is a simple 2-split with four workouts a week that I devised back in late 2002. It utilizes muscle group pairings in a “alternating set” fashion alternating (undulating) between heavy and moderate workouts. It also contains a few pointers to how to progress with the help of training blocks (meso cycles). The original program (released to some clients in May 2003) can be downloaded here:
2-split_4w_undulating.pdf (Adobe PDF 6.0)

Weeks 7 to 9 of the OLB II journey is now online. Check out the results here: OLB II – weeks 7 to 9.

Today Stadium launched their new website. Stadium is the largest privately-owned sports retail chain in Sweden with more than 100 stores spread over Sweden, Finland and Denmark. If you’re from Scandinavia and understand Swedish, their new website is virtually a goldmine of training and nutrition information for the beginner and the intermediate. Among the articles you’ll find a complete training guide written by me. It includes training programs for three different goals; losing fat, gaining muscle mass and building strength. Each category contains three different training routines that you can mix any way you want. To make it easier, the guide also includes detailed planning for six different scenarios depending on your life situation and goals. Each scenario comes with an example of how you can periodize your training over the course of a full year.
Every exercise that is used in the programs is linked to an instruction video, showing you proper exercise technique and giving you some important pointers. All exercise instructions was either written or reviewed by me.

Besides all the training stuff you’ll also find a nutrition guide written by me that I’ve successfully used with my clients since 2002 (and that is based on my article “Att äta på rätt sätt”, published in Exhale Magazine issue 3, 2003).
Finally, if you have questions regarding sport performance, nutrition, strength training or fat loss, you can contact me through the Q&A expert panel page (Coacher). All questions and answers will be published on the site.

Check out the new Stadium website at: www.stadium.se

If you found your way here from following a link at Stadium.se, I’d like to give you a warm welcome!

I’m happy to announce that some of my articles from BODY Magazine are finally online in the article archive section. A big thank-you goes out to Magnus Branzén for digging them out from BODY’s PDF-backup archives and to Alex Danielsson for making this service possible. Thank you guys!
Missing articles will be scanned and putted online shortly as a temporarily solution until (and if) they find the remaining articles as original PDFs.
New articles, Q&A columns, interviews etc. will be added to the article archive about two months after they’ve been published.

Weeks 4 to 6 of the Operation Lean Bastard II journey is now online. Follow this link to find out how I did: OLB II: Weeks 4 to 6.

The first three weeks of Operation Lean Bastard II is now online. Check out my journey here: OLB II