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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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What You Need to Know About Unilateral Calisthenics

In Push up Training, Uncategorized by The Fit Rebel

Unilateral calisthenics training is when you use one side of your body is working differently or harder than the other side. The most common examples are archer push-ups, one arm pull-ups, lunges and single leg squats.     Sadly, unilateral calisthenics is still not very common which is a shame because they do wonders for helping you build muscle and strength. …

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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 …

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Build More Muscle & Strength with Push Ups

In Push up Training, Uncategorized by The Fit Rebel

One of the most common reasons why people struggle to build muscle and strength with push ups is the lack of tension directed towards the centerline. As I explain in this Dragon Door article, all tension should be directed towards the centerline of the body. Failure to direct tension inwards can result in a host of issues ranging from poor …

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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Ring Push Ups vs Floor Push Ups

In Push up Training, Uncategorized by The Fit Rebel

There are a million ways you can do push ups, which make them a great exercise for everything from building strength to improving flexibility. One possible variation is to do them on rings or suspension straps.  While this does require the use of some equipment, there are several advantages to using them. Then again, there are many advantages to doing …

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Instantly Improve Your Push Ups

In Push up Training, Uncategorized by The Fit Rebel

Your push-ups live and die by your scapular control. The more control you have over your shoulder position the more you’ll control every aspect of your push-up. The issue is, achieving that control is not easy to do, but this simple trick will solve that for you:

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Bodyweight Triceps Routine

In Push up Training, Uncategorized by The Fit Rebel

Biceps are great, but triceps are the true source of arms that stretch out the sleeves of your T-shirt. If ya wanna be jacked ya gotta build those triceps! This simple, yet brutal bodyweight routine is a killer for that horseshoe muscle hanging on the back of your arm.

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Bodyweight Pre-Exhaust Chest Workout

In Push up Training, Uncategorized by The Fit Rebel

Is there anything as satisfying as feeling your pecs all pumped up and burning? I mean, besides driving a steam roller over a mile long sheet of bubble wrap. Yea, I didn’t think so. I would take a pumped-up set of pecs over  watching a great movie or eating a fine meal any day.  Thankfully, you don’t need a long …

The Over Lap Close Push Up

In Push up Training, Uncategorized by The Fit Rebel

This push up is my latest experiment at understanding progressive push ups. The theory is this; in Convict Conditioning Paul Wade writes about doing one arm push ups with the hand directly under the body on the center line. It occurred to me I haven’t done any push ups with either hand even close to that. Even close or diamond …

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 …

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 …

Shoulder Training With Tree Handstands

In Playground Workouts, Push up Training, Uncategorized by The Fit Rebel

Trees are God’s gift to anyone who wants to work on hand stand work. It doesn’t matter if you’re working on static poses or full blown push ups, trees offer everything you need. One of my favorite shoulder building moves is to do handstand walking or crawling around a tree. Because it momentarily places your muscles under a lot more …

Better Muscle Activation For Your Push Ups

In Push up Training, Uncategorized by The Fit Rebel

Building more muscle and strength requires developing your muscles in a balanced way. The push up is a great example of this in action. Using your chest, triceps and shoulder muscles in about a 30-30-30% ratio of work, the push up becomes a very balanced move and all of your major pushing muscles get equal share of the load.  

The Bigger Chest & Triceps Workout

In Push up Training, Suspension Training, Uncategorized by The Fit Rebel

I’ve been playing around with a workout style that combines two classic muscle building strategies: – Pre-exhaustion – Drop sets Pre-exhaustion is a great way to give a lagging muscle group a little extra love while drop sets are a time-tested way to ensure a large group of muscles (ie a muscle chain) gets hit extra hard. Check out how …

Build More Muscle With Push Ups

In Push up Training, Suspension Training by The Fit Rebel

One of the secrets to unlocking more muscle building tension in your pushing chain is in your back. Your back muscles serve as the foundation for setting your shoulders in an optimal position to ensure that beautiful muscle building tension goes right into your muscles while staying away from your joints.

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 …

The Center Line Principal of Advanced Calisthenics

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

Understanding the center line principal is crucuial if you want to build more than just an average level of strength and muscle with calisthenics. Moving your limbs towards your center line had many advantages. It places more tension on your target muscles so they get bigger and stronger. It helps protect your joints, espeically the shoulder, and it helps to …

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 …

Intro to Handstand Push Ups

In Playground Workouts, Progressive Calisthenics, Push up Training by The Fit Rebel

  Few moves will build upper body muscle and strength like the handstand push up. The only problem is it’s a really tough move to even start training even for the experienced exercise enthusiast. I’ve met more than a few folks who can lift a weight fine enough but struggle with handstand push ups. Even those who claim they can …

The 10 Rules of Advanced Push Ups

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

  It’s funny how so many people will say that the push up is one of the best exercises around, but then claim it can only build a little strength and muscle before you need to use weights.I don’t blame most folks for considering the push up as a beginner exercise. The reason is because most folks never develop their …

Building a Stronger Push Up For Uncommon Gains

In Push up Training, Uncategorized by The Fit Rebel

  The push up is one of those moves that greatly rewards those who are willing to dig deeper and learn more about the move. I’m still learning more about how to get more out of the push up. I’m sure I will continue to do so for years to come. One case in point is a great PDF I …

The Advanced Medicine Ball Push Up

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

  The medicine ball push up is a staple of progressive calisthenics. Like any body weight exercise, there are many ways you can technically advance from the simple and easy to the complex and really difficult. In this video, I show off some of the more advanced technical “tweaks” to make this move a powerhouse strength and muscle builder.

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12 Ways to Make Push Ups Harder

In Push up Training, Suspension Training by The Fit Rebel

Proof the push up isn’t just a warm up for the bench press It’s a common misconception that you can’t make the push up more challenging with more resistance. In fact, there are more ways to add resistance to your push ups than there are to the bench press. Many of the common methods are to shift more body weight …

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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 …

Pushup vs. Bench for Real Life Strength

In Push up Training, Uncategorized by The Fit Rebel

Nuth’n wrong with a good old bench press, but when I made the switch to doing push-ups full time my functional pushing and punching strength went through the roof. Here’s a few vids on why. Part 1- The Power Band Part 2- Scapular Stability Part 3- Hand and Elbow Placement

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Super Strong with Isometrics: Push Ups

In Push up Training, Uncategorized by The Fit Rebel

While we may use our legs in an isometric fashion (crouching, stances) and our pulling muscles (holding something heavy or carrying) it’s much less common to find someone doing isometrics in a pushing fashion. This is why doing them from time to time can really unlock some dormant strength that’s been just waiting to be discovered!