View Post

Do Weight Lifting Methods Work with Calisthenics?

In Methods & Success Mindset, Playground Workouts, Suspension Training by The Fit Rebel

Weight lifting and calisthenics are not as different as some people may think. They both use progressive resistance to make your muscles bigger and stronger. The biggest difference between the two is in how you progress the resistance. With weight lifting, you maintain a fairly consistent technique while adjusting the weight you lift. Calisthenics does the opposite where you adjust …

View Post

DIY Ultra Portable Suspension Trainer

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

This suspension trainer is the latest invention to come from the R.D.P Calisthenics Equipment Development Program. A.k.a, by tinkering around in my basement. This new suspension trainer is called the Bowline Trainer because it only uses the bowline knot in its construction. It’s designed to be ultra lightweight, portable and versatile. Unlike the Pruisk Trainer, it lacks the ability to make …

View Post

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 …

View Post

Top 6 Suspension Trainer Exercises for Building Muscle

In Suspension Training, Uncategorized by The Fit Rebel

A simple suspension trainer can really help you build muscle with bodyweight exercises. They can mimic nearly any classic gym exercise. They bring more progression and regression to any move, and they can help you set up a “gym” almost anywhere. They can also open a pandora’s box of variety because you can do hundreds of movements on them. Over the …

View Post

Build Muscle Without Adding Reps

In Suspension Training, Uncategorized by The Fit Rebel

When it comes to building muscle through calisthenics you don’t want to become a rep chaser. A rep chaser is someone who’s primary focus of progression is doing more reps. Forget adding intensity or improving technique, the best way to get stronger is just doing more reps than ever before. Adding reps is good, but it should not be your primary …

View Post

How Stability Helps You Build Muscle

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel

  There are many reasons why you’re struggling to build muscle and strength. Muscle control and stability is one such reason. Your body is only going to allow you to become so strong if your balance and body control is lacking. Some methods build strength but not stability. Other’s build stability and not much strength. That’s why I recommend methods …

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 …

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.

How to Kill Workout Boredom

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

  Boredom kills your ability to progress and advance your workouts. No matter how hard you’re pushing yourself, a boring workout is only slightly better than worthless. It kills you mental edge.  It kills your drive and desire. It kills your focus. Not to mention it’s also a total bear to get through. So I say it’s time we got …

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 …

Volume Creep is Workout Poison

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit Rebel

More is not always better, especially when it comes to your workout. Just adding more endless sets to your routine can cause what is known as volume creep. Volume creep is one of those false ideals that runs rampant throughout our fitness culture. It makes us believe we are getting a better workout. It feels like we should be getting …

This TRX Shoulder Exercise Replaces 4 Dumbbell Exercises

In Suspension Training by The Fit Rebel

  When it comes to working the shoulders, nothing beats handstand work. That said, sometimes you want to target the deltoids. With dumbbells you have a lot of exercises to choose from which can target the shoulders from different angles. It can be very precise but it can also take a lot of time and energy. Not to mention it’s …

2 Twists on the TRX Rear Fly

In Suspension Training by The Fit Rebel

  The TRX rear fly is one of the best ways to target your shoulders and upper back. Use these two little twists to further target either the rear deltoids or the traps and rhomboids.  

Don’t Do Weighted Calisthenics Until You Read this

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

Adding more weight to your body weight exercise may seem simple enough, but there are a few risks to be aware of. The first issue is that you shouldn’t sacrifice your technique in the name of greater loads. Using a shorter range of motion or different body position doesn’t always mean you’re getting stronger. Often times, it simply means you’re …

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 …

You Can’t Build Muscle Until You’re Stronger

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

  I’ve long said that strength doesn’t come from muscle. Muscle comes from strength. There are a number of meanings behind this saying. The first one is that it pays reference to your inner strength, the power that comes from within when the going gets tough. For when your muscles are burning and your body feels like it’s made of …

The Science Behind Weight Lifting Speeds

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

  Lifting speed is kind of funny. If you lift slower the exercise is harder. If you lift faster…the exercise is also harder. It seems like a conundrum but here’s a simple way to understand lifting speed and how to use it to your advantage. The root cause of muscle building exercise is really simple. You have 2 elements which are time and tension. …

Calisthenics Better Than Weights for Building Muscle?

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

People don’t believe me when I tell them that I’ve built up my body through calisthenics. They ask me if it’s possible for them to get the same results through calisthenics as opposed to weights. Truth is, not only can you build up your body just as well with calisthenics, but I believe you can get even better results than you would …

Should You Work a Muscle or Train a Movement?

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel

move or muscle As our modern fitness culture has developed and changed we’ve had an interesting dichotomy take shape. Some folks will work out based on the idea that they are working, shaping and strengthening various muscles. Other’s will proudly claim that they work movements rather than muscles. So now you have the debate of working muscle vs working movements. Both ideas …

Ab Wheel vs TRX or Suspension Trainer For Ab Work

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

  The Ab wheel is one of those uncommon infomercial products that actually works pretty well. It does a fine job of helping to build up core strength and stability thus being a pretty good influence towards those coveted six pack abs. That being said, I’ll take a pair of suspension straps over a simple ab wheel any day. Even …

Should You Train Movement or Muscle for Your Goal?

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

  Much of the confusion within our fitness culture comes from conflicting fitness dogmas which both claim to be right while the other one wrong. The down side of this black and white thinking is that when you take sides you limit your potential due to the limited scope each side naturally has. One example is the Movement vs Muscle training mentality. …

How to Strengthen any Weak Muscle / Body part

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

  We all have areas that are stubborn and difficult to train. For me, it’s long been my shoulders and forearms. For others it’s their legs or arms. Whatever your weaker areas are many folks try to “fix” the area with extra hard work and exercises that focus on that muscle group. While this can work, it often doesn’t. Sometimes …

View Post

Achieving Ultimate Workout Satisfaction

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

Umami is a term that doesn’t get nearly enough attention within our fitness culture. It’s a Japanese term and, as I understand it, refers to a sensation of pleasure and satisfaction from a physical experience. Think of when you slip into a nice hot bath and you issue a sigh of contentment. Or when you drink a great beer and …

View Post

Why Pleasure is More Important Than Pain in Fitness

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit Rebel

In a previous post I wrote about how pain is weakness invading the body rather than leaving the body as some hardcore folks like to claim. As I’ve also stated in previous posts, every exercise you do is essentially a set of instructions you are “downloading” to the cells of your body. If we put the two philosophies together we …

View Post

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 …

View Post

Ultimate Strength Through Calisthenics

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel

Body weight exercise is not often associated with aspects of immense strength and power. If anything, calisthenics are usually reserved for endurance or “toning” while methods like heavy weight lifting are more associated with raw strength. In this week’s podcast I cover why absolute raw strength is so very important to any fitness endeavor and why body weight exercise can …

View Post

The Risk and Benefit of Adding Weight to Body Weight Exercises

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

Yes, it looks impressive but……….. So you’re getting pretty proficient at body weight exercise and you’re thinking of adding a little extra weight to spice things up a bit. Adding extra wait to body weight exercise is a great way to add intensity to your basic movements. However there are some serious pros and cons to consider with such an …

View Post

Physical Conditioning and Calisthenics

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

What do the words physical conditioning mean to you? It might bring up images of sled pushes and met-cons designed to condition mind and body.  It may also mean practicing a skill until you can do with without thinking. The term physical conditioning can mean many things and it’s important to understand what sort of physical conditioning you’re hoping to …

View Post

How To Create Endless Workout Motivation

In Methods & Success Mindset, Suspension Training by The Fit Rebel

Motivation is the lifeblood of your fitness success. Every workout, every meal and every move you make must have a strong emotional drive behind it. Without it, you’re absolutely sunk. No amount of willpower or commitment can overcome a spirit that’s parched of motivation. Motivation isn’t hard to find though. The easiest way to crank up your motivation, and keep …

View Post

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 …

View Post

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 …

View Post

Lat Pull Downs vs Pull Ups

In Suspension Training, Uncategorized by The Fit Rebel

When I first got into bike racing I always figured cheap sunglasses were just as good as the brand name. I thought it was crazy for someone to spend more than $30 on a pair of shades much less $200. After a few years of bike racing and really trashing my cheap pairs, I grew to love and appreciate the …

View Post

This Old Strength Training Rule is Holding You Back

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel

I don’t know many people who consider themselves body builders yet they follow many rules strait from the body building hand book. Not that this is a bad thing. The principals of body building are wonderful for anyone looking to improve the appearance of their body in any way. The problem is when body building and body weight training sometimes collide. …

View Post

My Secret Weapon for More Strength & Muscle

In Methods & Success Mindset, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

Let’s face it, strength is sexy. I’m not just talking about the “look at me all sweet and vulnerable” kind of sexy. I’m talking about the  “I can kick ass and take names, but I’m a lover not a fighter” kind of sexy.” There is one area of your body that, when strengthened even just a bit, drastically improves not …

View Post

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 …

Achieving Safe and Endless Exercise Progression

In Playground Workouts, Suspension Training by The Fit Rebel

In previous posts I’ve talked about how progression is kind of like playing chicken with an oncoming train. We all want to get bigger, faster and stronger. The good news is that the exercise we can perform is also infinite. There is always another mile to run and more weight to add to the bar. The bad news is that …

View Post

Front Levers for Uncommon Strength

In Playground Workouts, Suspension Training by The Fit Rebel

When I first came access the idea of attempting front levers I figured the move was more of a novelty. Something of a party trick to impress friends with. However after doing them for a few weeks I was completely blown away by how they made my back stronger in ways I never imagined. This move is a fantastic technique …

View Post

Hammer Strength Style Press on Suspension Straps

In Suspension Training by The Fit Rebel

I used to love the Hammer Strength brand seated chest press machines. I once got a phone call from a guy who was looking to put that very machine in his home even though it cost more than a modest home gym. That’s how good that machine is, and I think I figured out a way to simulate that same …

View Post

The Beauty of the 3 Exercise Workout

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

Recently I’ve been getting back into using workouts that are built with 3 exercises. A 3 exercise workout has many benefits including: – Simple and strait forward. I am a firm believer that the simpler we make our diet and exercise strategies, the more effectively we can put them into practice. When things get complex, the opportunity to struggle becomes …

View Post

Why Calisthenics are Great for Travel

In Suspension Training, Uncategorized by The Fit Rebel

It’s no secret that body weight based exercise is fantastic for travel, but there is more to the story than just portable exercise. Before I discovered body weight based exercise, I would look for a gym where ever I was traveling. One of my regular destinations was my parents place in Sarasota Florida. They have a massive mega gym a …

View Post

How to Build the Ultimate Calisthencis Home Gym

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

Bodyweight exercise gives you the freedom to workout any place and at any time. It also gives you the ability to build your own kick ass home gym even if space or money is limited. There are many benefits to having your own home gym and it’s certainly within reach. Here are some of the big body weight home gym …