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Which Muscle Group Helps You Look Your Best?

In Core & Abs Training, Leg Training, Methods & Success Mindset by The Fit Rebel

This week, I’m exploring which muscles help you look your best for the beach or the bedroom. In a world of functional and athletic training, working out for the sake of appearance is still important. Don’t let the nay-sayers say it’s vain or shallow to desire a good looking body. It’s perfectly understandable, and reasonable to want to look your …

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6 Common Misconceptions About Convict Conditioning

In Core & Abs Training, Leg Training, Methods & Success Mindset, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training by The Fit Rebel

I’ve been reading and applying the lessons in Convict Conditioning for over 7 years now and I couldn’t be happier with the results. That’s why I continue to recommend it to anyone who’s interested in building muscle and strength through bodyweight training. Over the years, I’ve noticed a few common misconceptions about Convict Conditioning that pop up within our fitness culture. …

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The Truth About Deep Squats & Knee Pain

In Leg Training, Uncategorized by The Fit Rebel

I know, I’ve heard it before too. The notion that deep squats cause too much stress on the knees and that you shouldn’t bend your knees more than 90 degrees. It’s well-intended advice, and might even help, but is there more to the story? Are deep squats and lunges really bad, or are they only bad in certain circumstances? More …

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Is Sitting Destroying Your Knees?

In Leg Training, Uncategorized by The Fit Rebel

Sitting just may be creating the modern plague of something called neuromuscular amnesia. In simple terms, when you don’t make a habit of putting tension through a muscle, your mind starts to “forget” how to use it. Then, when you do need to use it, in an exercise or activity, you can’t use it as nature intended. The result is …

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A Simple Move to Improve Your Squat and Lunges

In Leg Training, Uncategorized by The Fit Rebel

One of the biggest game changes I’ve found in leg training is learning how to pull into the bottom position of squats and lunges. Even though these moves are classically considered a push move, they do require a lot of pulling strength. This helps remove knee pain, improve stability and builds more muscle. Learning how to pull into a squat …

Use Neutral Tension for More Gain With Less Pain

In Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

Muscle tension is the best thing and the worst thing for you. It can break your body and build it up. It can cause muscle growth as well as muscle strains and joint pain. It all depends on how you can manage it within your muscles. Lately, I’ve been using an approach I call Neutral Tension. Simply put, it using …

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How to Double Your Pistol Squat Balance

In Leg Training, Uncategorized by The Fit Rebel

  Make no mistake about it, pistol squats are a full-on legitimate leg strengthening exercise in their own right. The only thing standing in the way is learning how to be rock-solid through the full range of motion. To accomplish this level of stability, I highly recommend using your glutes. No, not the big muscles you sit in a chair with. …

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Pull Into Your Squats for Stronger Legs

In Leg Training, Uncategorized by The Fit Rebel

Believe it or not, if you want to improve the quality of your leg training you need to learn how to “pull” into the bottom of your squats and lunges. It’s not complicated, but it can be tricky to learn at first. In this video. I share a simple technique you can use to use every day to improve your …

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Build Stronger Legs with Triple Flexion

In Leg Training, Uncategorized by The Fit Rebel

Imbalanced leg muscles abound! Knee pain, poor balance, awkward movement and a host of other ills plague many calisthenics enthusiasts. Hell, it’s even worse for those who use machines and lift weights. Much of the problem is from not enough flexion with squats and other classic leg exercises. Yes, I said flexion, as in working your muscles that pull you …

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Unlock Your Hips and Unlock Your Squat

In Leg Training, Uncategorized by The Fit Rebel

We live in a modern world, where sitting is the normal state of things. Now, I’m not someone who believes standing desks and sitting on the floor is the ultimate solution. No, the biggest issue from sitting is a situation I like to call “dead hips.” Dead hip is the condition where your  ability to use your hips withers away and …

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Should You Do Pistols on a Box?

In Leg Training, Uncategorized by The Fit Rebel

Doing pistol squats on an elevated surface makes it easier to dial in some of the technical aspects such hip control and balance. This is why many people might benefit from doing them on an elevated surface. There are some downsides though and you don’t want to spend too much time doing single leg squats on ledges or boxes. Strive …

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A Tip To Learn Pistol Squats Faster

In Leg Training, Uncategorized by The Fit Rebel

The pistol squat can be a real challenge to learn and an even bigger challenge to master. Not that I’ve got mine dialed in perfectly but I’m making progress every week. A simple trick I employ to make my squats easier and more proficient is to do them on a slight incline. It doesn’t require as much posterior chain strength or …

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Fix Pistol Squat Knee Pain

In Leg Training, Uncategorized by The Fit Rebel

The lofty pistol squat used to wreak havoc on my knees. At one point it got so bad I had trouble climbing a flight of stairs. Now my knees are super strong and can withstand all kinds of abuse. The funny thing is, it’s the very pistol squats that caused my knee pain that helped me get rid of it. …

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How to Love Leg Day

In Leg Training, Uncategorized by The Fit Rebel

There’s a reason why skipping leg day is a popular meme on the internet. Training legs is hard, really hard plus it sucks a lot of energy out of you. Couple that with the fact that a lot of guys just don’t appreciate leg strength in comparison to the beach muscles and you’ve got quite an uphill battle. All of …

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Hamstring Building Crab Crawls

In Leg Training, Uncategorized by The Fit Rebel

  Hamstrings are the backbone of your leg strength. If they’re weak you’re weak end of story. While bridges and squats are great, there’s still the potential or a kink in your armor to hold you back. These crawls do wonders to fill in the gaps and make sure your whole posterior chain is as strong as it can be.

Calf Training for Size & Strength

In Leg Training, Uncategorized by The Fit Rebel

Calves are one of the most stubborn muscle groups in the body, but it doesn’t have to be so. After all, they are just like any other muscle group. They can, and will, grow if you train them well. The key is knowing how to do it. In this video I detail some of the little tricks people often ignore …

Body Weight Inner Thigh Exercise

In Leg Training, Uncategorized by The Fit Rebel

I spent years scoffing at people working hard to strengthen their inner thigh muscles. Turns out I was the crazy one for avoiding those muscles for so long especialy after discovering the inner thigh muscles are a critical part in all lower body training. Single leg squats are almost impossible if your adductor muscles are weak. I was right about one …

Programing Supplemental Calisthenics Moves

In Leg Training, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

Just like traditional weight lifting methods, calisthenics includes both basic compound movements as well as single joints moves like curls, shoulder raises and grip work. Even though you may not need these moves, they can shore up a few weak points and round out your physique. The trick is knowing how to fit them into your program so they don’t …

Build Far More Leg Strength & Stability

In Leg Training, Progressive Calisthenics by The Fit Rebel

Over the past year or so I’ve been really struggling to build up my legs. Much of the problem has stemmed from lack of lower body stability. Simply put, the less stability you have in any area of your body the less muscular tension you can handle. When you improve your stability you open up a HUGE amount of potential for …

Deadlift Strength From Body Weight Training

In Core & Abs Training, Leg Training, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Many claim that body weight training can’t build the type of strength you get from lifting a big, heavy-ass, weight off the floor. To a point, they are correct. After all the body develops according to the specific demands of an activity. Therefore, the only activity that builds the exact type of strength as the deadlift is the deadlift.  So …

Body Weight Chest and Leg Routine for Muscle Growth

In Leg Training, Progressive Calisthenics, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

There’s nothing as satisfying as a good pump in the chest and arms. There’s also something to be said for possessing legs that feel more like a pair of cyborg limbs that can withstand anything you throw at them. Body weight training is fantastic for accomplishing these goals anytime and anywhere you find yourself. These moves require little to no …

My Calf Building Secrets

In Leg Training by The Fit Rebel

Building a large set of calves is not easy, but many folks are making it 10x more difficult than it needs to be. Inefficient technique and poor equipment choices are largely to blame which is why I made this unique piece of equipment that’s simple, cheap and greatly enhances your standing calf raises.

Train Your Chain for More Functional Strength & Muscle

In Core & Abs Training, Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Uncategorized by The Fit Rebel

Do you train muscles or movements? It’s super important to carefully consider because your training and thus your results can be dramatically influenced by your answer. Both schools of thought have their pros and cons. Training muscles can build a much stronger mind-muscle connection but can be a very costly way to train since it often involves many exercises. Training …

Are Barbell Squats Fake?

In Leg Training, Progressive Calisthenics, Uncategorized by The Fit Rebel

I spent nearly 15 years living under a barbell to make my legs stronger. I subscribed to the idea that that barbell back squat was the undisputed king of leg training. When I shifted over to body weight training I prayed to the gods of leg strength that I wouldn’t lose too much size and power in my lower body. …

A Better Way to Stretch Tight Hamstrings

In Leg Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

  I’ve always been plagued by tight hips and hamstrings and it’s held me back in everything from Taekwon-Do to various aches and pains in my lower back. The funny thing was, every time I got on a dedicated stretching routine, things got worse. I actually became tighter and my muscles were all the more susceptible to pulls and strains. …

Unlock Your Leg Strength With the Lateral Leg Raise

In Leg Training, Uncategorized by The Fit Rebel

Weak legs just plain suck.  It doesn’t matter how strong your core or back is, if your legs are weak then you are week. You can squat, lunge and sit on those leg machines until the cows come home. The fact is your legs are only as strong as you hips will allow them to be. If your hips are …

The Value of Unilateral Training

In Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel

  Unilateral training is any exercise where one side of your body is moving or working differently than the other side. The world of calisthenics has a rich history of unilateral training. Most body weight exercises progress through shifting your weight from one side to the other. However, walk into almost any gym and you’ll find the vast majority of …

Why You Need a Mirror When Working Out

In DIY Fitness Equipment & Reviews, Leg Training, Uncategorized by The Fit Rebel

  Technique is everything. Your entire chance of success boils down to the quality and strength of your technique. The tricky thing is, technique is often an elusive quality. You can count reps and measure steps, but there are a thousand little details to track when it comes to monitoring technique. In previous posts, I’ve talked about using a camera …

Calisthenics; The Ultimate Functional Training Method

In Leg Training, Uncategorized by The Fit Rebel

  When I first got into calisthenics I was blown away with the functional strength and power I gained in my athletic adventures. I also experienced a surge in strength in my job which required me to lift and carry heavy awkward pieces of fitness equipment. Never in my 15+ years of lifting weights had I experienced such an upshot of …

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How Calisthenics & Body Weight Exercise Earns You Loads of Respect

In DIY Fitness Equipment & Reviews, Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel

Since I’ve been training in the body weight disciplines I’ve been getting a lot more of something that I never expected. It’s not just more muscle, strength, power or balance. It’s respect and admiration from others. I must admit I was one of those guys who loved to lift to feed my ego. I always liked going to the gym …

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Why Body Weight Training Builds Such a Sexy Physique #3

In DIY Fitness Equipment & Reviews, Leg Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

  While progressive calisthenics  is one of the most challenging of body weight skills, it’s also one the most rewarding when it comes to sculpting a killer physique. I credit this with the fact that progressive calisthenics requires your technical abilities to improve to reach higher levels of strength. If you want to advance to single leg squats or U-shape …

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Theories on Why Body Weight Training Builds Sexy Physique #2

In Core & Abs Training, Leg Training, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

  I must confess, I was one of those guys who believed that all I needed to do to build an attractive body was to either be as lean as possible or pack on muscle like crazy. All through high school and college I worked like crazy to bring my body fat levels into almost impossibly low levels. Then after I …

9 Commandments of Effective Body Weight Training

In Leg Training, Uncategorized by The Fit Rebel

Body weight training is like any other form of exercise. If you follow some basic rules you’ll gain massive benefits. Ignore those rules and your results will be hard to come by no matter how hard you work. Below are the fundamental tenants of super effective body weight and Taigoki training. #1- Technique is king. Everything you want, from ripped …

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Is Bodyweight Training More Versatile Than Free Weights?

In DIY Fitness Equipment & Reviews, Leg Training, Suspension Training, Uncategorized by The Fit Rebel

Is the human body more versatile than a set of free weights or a weight machine? One of the biggest myths about body weight training is that it is limited in scope and therefore can only bring you limited benefits. I often hear people talk about how convenient and economical calisthenics can be. Then they add a “BUT” and go …

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Use Your Spine to Guide Your Calisthenics Technique

In Leg Training, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

  In a previous post, I talked about how you can only progress your exercise so far with volume or intensity. Keep piling on the sets or weight and eventually things will start to go south. Improving your technique however is an endless fountain of potential progress. You can spend years improving your technique and still have plenty of room …

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Fool Proof Monthly Challenge #4: Super Lunges

In Leg Training, Uncategorized by The Fit Rebel

It’s a new month and that means a new challenge. This month’s challenge is the crazy effective leg exercise, the lunge. There are many reasons why the lunge rocks as one of the greatest leg exercises of all time. – It’s a great way to train the legs in a unilateral fashion. – It’s fantastic for locomotion. After all, you …

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The Missing Ingredient In Single Leg Squats

In Leg Training, Uncategorized by The Fit Rebel

When I first got into single leg squats, I felt like my legs became transformed. It was as if my lower body was replaced with some sort of cyborg super legs. Everything from my biking to kicking improved greatly. Even though I was getting so much stronger I still struggled to feel strong and stable while doing them. Then I …