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Using Calisthenics to Get Jacked with Adorian Moldovan

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

Adrian Moldovan is the man when it comes to building muscle, especially with calisthenics training. His practical down-to-earth strategies are effective as hell and a refreshing dose of muscle building reality in a world of fads, hype, and dogma. I recently had the honor of sitting down with Adorian over Skype so I could pick his brain over some of his …

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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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Harder Pullups Without Weight

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

There are many ways you can increase the resistance of your pull-ups. You can add extra weight to your body with weight vests or a dip belt. You can also progress your technique as explained in Convict Conditioning. Both of these methods are effective, but they also each have a drawback. Adding weight to your body can place more stress …

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Are Dead Hang Pull Ups Good or Bad?

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

Dead hang pull ups are a point of debate in the world of progressive calisthenics. Some people say they are great and make pull ups harder and more effective. Other’s say they are bad for the joints and might even make pull ups less effective. As usual, the truth is somewhere in between. There are pros and cons to doing dead …

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Use Your Lats to Build More Muscle

In Core & Abs Training, Playground Workouts, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

I always used to think of the lats as a narrow muscle group that ran up the sides of the back. I also used to think they were only really used in moves like pull ups and maybe rows. Lately, I’ve been learning a lot more about this incredible muscle and it’s made a massive improvement in almost every exercise I …

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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3 Best Strap Exercises for Bigger Biceps

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

I love doing biceps exercises on suspension straps. I even preferred them over free weight curls back before I was made the switch to progressive calisthenics. There are many biceps exercises you can do on suspension straps. Over the years, I’ve found 3 moves that work a lot better than all of the others. These include the scoop curl, the …

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How to Do Bridges Without Wrist Pain

In Progressive Calisthenics, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Bridges are a “golden key” exercise; meaning they open massive doors to potential strength and capability. Pain can keep all of those doors locked up tighter than Fort Knox. A lot of folks suffer from wrist pain when doing bridges which can seriously handicap their results. Fear not my friend because I’ve just made this video to help you bridge for …

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Pull Up Elbow Pain Cause and Cure

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

Elbow tendonitis is one of the few injuries calisthenics athletes need to be on guard for. Many people experience it at one point or another, myself included. I used to struggle with it on and off for years. Thankfully, I’ve been able to get rid of it once and for all through Chain Training and this simple technical adjustment. The …

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The Link Between Range of Motion & Muscle Growth

In Playground Workouts, Progressive Calisthenics, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Range of motion is one of the most important elements in progressive calisthenics. It’s why many of the steps in Convict Conditioning use range of motion as a way to progress and regress almost every exercise. It’s just a shame many people fall for the idea that there’s an ideal range of motion to use in each exercise. This is …

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How to Do Bridges Like a Boss

In Progressive Calisthenics, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Bridging is one of those calisthenics exercises that plays second fiddle to moves like pull-ups, push-ups and squats. Many athletes hardly practice them at all which is a shame. If there’s one move that can improve your performance and results in calisthenics it’s bridging. The biggest reason bridges fall out of favor is because many people do “pushing bridges” where …

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Bodyweight Biceps Workout

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

Pre-exhaustion has been a tried and true muscle building technique since the down of body building. It’s simply using a focused exercise on a specific muscle group, and then immediately using a compound exercise that includes that same muscle group to create a higher state of fatigue. No muscle group seems to gain more focused attention than the biceps, which …

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Veterano Plus Bridge Workout

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

When I first discovered Convict Conditioning I didn’t take bridging seriously. I thought it was a move that was more of a circus trick and wasn’t worth more than a few moments of my time each week. I now know that was a BIG mistake. Not only are bridges not just some trick, but they lay the foundation for your …

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Pull Up Combo for a Thicker Back

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

They say that if someone has large biceps from pull ups they will suffer from a skinny weak back. This is because of what I call elbow domination which is when the mind if more focused on flexing the elbow as opposed to extending the shoulder. That’s why I love this funky little pull up combo that involves twice as …

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The Front Lever for Beginners

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

  Front levers are magic. They work your entire back super hard, yet keep your spine and lower back safe. They will also lock down your back tension which carries over to improving almost every exercise imaginable. They are crazy efficient too. Just grab a bar, hang for a 10-15 seconds and you’re done one set. Check out this video …

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 …

Erase Your Pull Up Dead Zones

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

Dead zones are those points in your range of motion where your muscles are over loaded and even possibly turn off. This results in a shorter range of motion, slower muscle growth, less strength development and potential joint issues. The pull up is one such move that almost always has dead zones that hold you back. This is why you …

Build More Muscle with L Pull Ups

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

The seated, or “L” pull up is one of the most underrated muscle building tools in calisthenics. – It allows advanced pull up monsters to fine tune their technique. – It teaches you how to engage the upper back and shoulders more during vertical pulling moves. – It’s a great mid point between the Australian pull up or body row …

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 …

Build Your Biceps With Clutch Curls

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

Clutch curls, there’s nothing like em! They combine the focus and intensity of a preacher curl with the freedom and versatility of free freights. It’s also incredibly easy to dial in the perfect amount of tension to make each set that money set telling your arms to grow. I could do nothing but this move for the rest of my …

Use the Body Weight Row to Build More Muscle

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

The row is a classic back exercise and like all basic moves you can always learn how to progress it to a higher level. In this video I talk about using the shoulders and upper back to shore up your weak links that may hold back your potential to build strength and muscle. Here’s a fun workout to try: See …

The Fixed Bar Bodyweight Biceps Curl

In Playground Workouts, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Some of the best arm exercises are body weight moves and this is no exception. Like tiger bends, and floor triceps extensions, this fixed bar curl keeps your hands still while moving your entire body against gravity. This creates a lot of potential tension in your biceps while also sparing any stress on your spine and lower back. Give this …

4 Tips to Upgrade Your Grip Training

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

Nothing develops your grip and forearms like hanging from a towel. The soft, yet tough, design of the towel brings all of the elements of a killer grip workout into play all at once. Best of all you can incorporate them into exercises like rows, pull ups and even levers so you don’t have to add a lot of extra …

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 …

12 Reasons You’re Not Building Muscle With Body Weight Training

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

There isn’t a doubt in my mind that you can build a substantial amount of muscle and strength through body weight training. In fact, I train with body weight exercise because there are some massive  advantages body weight training has over weight training when it comes to building muscle. Still, some times the muscle just won’t build and it can be …

Are Isolation Exercises Holding You Back?

In Playground Workouts, Progressive Calisthenics, Pull Up & Biceps Training, Suspension Training, Uncategorized by The Fit Rebel

  My initial workouts were heavily focused on exercises that would isolate the muscles I wanted to grow. Looking back, I now believe these moves actually held back my progress even once I focused on compound movements. The tricky thing about muscle isolation is the fact that the body likes to use muscles in synergy. So The abs like to work along with …

What 2 Do When You Can’t Do Much Exercise

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

  Sometimes I get an email or comment from someone having a little pity party for themselves. They tell me they can “only do 2 pull ups.” or they can “only run 1/2 a mile.” They ask what they should do since they can’t do much. The first thing to do is ditch the poor-me attitude. No matter how little …

2 Essential Tips For TRX Biceps Curls

In DIY Fitness Equipment & Reviews, Pull Up & Biceps Training, Suspension Training, Uncategorized by The Fit Rebel

  There are few tools that work your arms like suspension straps or a TRX. For my money, no other tools can target and work the arms like straps, especialy with all of the different attachments I’ve built 😉 But the tools are only a small part of the effect. The technique you use will always determine the extent of your …

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5 Ways Pull Ups Build a Sexy Physique

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

Few exercises will help you build a sexy physique like pull ups. I’ve never met anyone, man or woman, who was good at pull ups and didn’t have a good looking upper body. I’ve always wondered why this was the case. It’s not like you’re going to notice someone’s strong upper body and think “I bet they do a lot …

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What if I Did Nothing But Pull Ups and Dips for a Month???

In Pull Up & Biceps Training, Push up Training, Uncategorized by The Fit Rebel

Every once in a while, I come across a story or example of someone who is crazy strong through calisthenics. I’m talking about folks who have super human strength and look like it to boot! A common thread among these calisthenics legends is that they have an incredible focus on a select few exercises. They don’t do lots of different …

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Why Pull Ups Make You Awesome

In Playground Workouts, Pull Up & Biceps Training by The Fit Rebel

Just going to throw it out there;Pull ups are cool and awesome. Being that they are such, they also make anyone who does them cool and awesome. That’s why they are in nearly every movie training montage. They are an impressive thing to whiteness and automatically convey strength and power upon those who do them. A large reason for their …