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Easy Fitness Part 1

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Easy is not a word commonly associated with a successful diet and exercise program. If anything, many experts will decry the very mention of the word and insist there are no short cuts. I sure used to be such a person, but I’m learning my lesson. Not only is striving for the path of least resistance possible, but it’s also possibly …

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Convict Conditioning Tips w/ Brian Byrnes

In Uncategorized by The Fit Rebel

I recently sat down with my buddy Brian Byrnes who is a practitioner of Convict Conditioning and progressive calisthenics. Brian is one of the few people who truly understand the value of building a solid personalised workout routine. As I explain in my book, Fitness Independence, a lot of people take one of two approaches towards their routine. 1- People pick …

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Muscle Building for Hardgainers

In Uncategorized by The Fit Rebel

Building muscle is tough, especially for those who don’t have the genetics of someone who’s naturally shaped like a super hero. Anyone can build muscle, regardless of your genetics. At the end of the day, your genetics can only limit the shape of your muscles and the limit of how much muscle you an build. Even though you may feel …

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Build More Muscle With Calisthenics

In Uncategorized by The Fit Rebel

I used to be the guy who never bothered with body weight training or calisthenics because I thought you couldn’t build much muscle with them.  I figured there wasn’t much muscle building potential unless heavy weight was involved. Of course, that all changed once I discovered Convict Conditioning and progressive calisthenics. At first, I thought, okay maybe there’s some muscle …

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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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Will Cardio Help You Build Muscle?

In Uncategorized by The Fit Rebel

Like many lifters, I used to believe cardio was a waste of time in the pursuit of building muscle. I even used to spread the idea that doing cardio could even make you lose your gains. Of course, now I know better. Like all things with diet and exercise, the fault usually lies in user error. Don’t blame the tool, blame the …

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Muscle Confidence for Muscle Mass

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of trainers talk about keeping your muscles guessing and “confused” in order to shock them into growing. While such tactics can work, I propose something that can work much better and produce results that last a lot longer. Rather than seeking muscle confusion, I propose you do exactly the opposite and seek muscle confidence. Muscle confidence is just …

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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 …

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The Missing Ingredient in Your Flexibility Routine

In Uncategorized by The Fit Rebel

I’ve been trying to improve my flexibility and mobility for most of my life. Most of the classic methods, like stretching and foam rolling, never did anything more than provide a tiny bit of relief that lasted a few moments. Now I’m facing the very real possibility that I’ll be turning 40 in less than 2 years, yet I’m feeling …

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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 …

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Instantly Improve Your Handstand Balance

In Uncategorized by The Fit Rebel

Balance is the most difficult part of handstand work, but it doesn’t have to be so. There are some people who can just pop up into a handstand, and do other hand balancing work, very easily. As always, the solution is the all in how you use the tension through your muscles. You don’t improve balance just by trying not to fall. …

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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Advice for the Beginner, Intermediate and Advanced Athlete

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I believe growth and improvement should be a constant companion in your training. Something should be improving for you every week, or at least every month. This week I sat down with Girya Girl, Adrienne Harvey, to discuss the process of growth and development in training along your whole lifespan. We get deep into the most important lessons to learn at the …

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Fit After 40 w/ Tommy Rembiszewski

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I’m not one of those “age is just a number” kind of guys. Believe me, age and all of it’s demons is a very real threat to your fitness and health. It’s a very serious threat that you’ll have to face sooner or later. That’s why I invited super bad-ass Tommy Rembiszewski bad for another interview so I could pick …

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Break Free of Diet & Exercise Dogma for Good

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

Fitness dogma that dictates how you should eat and exercise is ever prevalent within our fitness culture. Most of the time these dogmas start out as simple ideas but grow into a mini-religion by the time they hit the masses. The issue I take with them is they both limit your freedom of lifestyle and results. It’s like locking both your …

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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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Superset Set Routine for Muscle Growth

In Uncategorized by The Fit Rebel

Super sets are a great way to improve conditioning, save time and, most importantly, build muscle. They also do a great job of helping you find some of the weak links in your technique while under fatigue. This is my favorite bodyweight super set routine when time is short and I need to make my muscles burn.  

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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 …

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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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How to Burn More Fat & Build More Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

While writing my second book (Check out my first book here) I stumbled upon the 3 key principles that govern your success towards any form of exercise. That was pretty powerful in itself, but I’ve learned something even more powerful about these 3 principals. It’s something that can help you unlock a lot of muscle building and fat burning potential. …

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10 Reasons to Attend an SCC

In Uncategorized by The Fit Rebel

The SCC (Strength Calisthenics Certification) is the premium one-day workshop held through Dragon Door. It focuses on the “Big Six” bodyweight exercises found in the #1 best-selling title, Convict Conditioning.   The purpose of an SCC workshop is to give you expert hands-on instruction so you can achieve uncommon levels of strength and capability. That’s not the only reason to attend an SCC. …

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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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Integrated Activity vs Working Out

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A super successful businessman once told me; “I don’t want work/life balance. I want work/life integration.” How novel. Wouldn’t it be great it we could do the same with exercise? Instead of having an exercise/life balance we strive for exercise/life integration. I think it’s possible and I’ve been doing just this sort of integration for the past few months. Check …

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Street Workout Wisdom w/ Danny Kavadlo

In Methods & Success Mindset, Uncategorized by The Fit Rebel

2 wonderful things have happened over the past week. 1) Al and Danny Kavadlo released their latest calisthenics masterpiece, Street Workout and 2) Danny Kavaldo was kind enough to share some of his best thoughts on training and life in the Red Delta Project Podcast. In this podcast Danny covers: 1:00 Danny’s training history. 2:46 The street workout “movement.” 5:00 …

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Convict Conditioning w/ Tommy Rembiszewski

In Methods & Success Mindset, Uncategorized by The Fit Rebel

My guest today is calisthenics expert and Convict Conditioning disciple, Tommy Rembiszewski. Tommy has been emailing me samples of his workouts and training for almost a year now and he’s been crushing everything.  While most people just go through the motions he strives to push everything up to level 11. His approach is both hard-core and smart at the same …

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Build Strong Abs With Dip Bar Leg Raises

In Core & Abs Training, Uncategorized by The Fit Rebel

Hanging leg raises are a staple in Convict Conditioning and progressive calisthenics. They are certainly one of the best core exercises by far. The dip bar leg raise is the second cousin to the hanging variety and it offers some unique challenges. It requires more shoulder and back stability, plus it can engage your pushing chain more than the hanging …

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When Are Diet & Exercise Details Important?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Uncategorized by The Fit Rebel

There’s no shortage of detailed information concerning diet and exercise information. It seems everywhere you look some expert is suggesting the smallest details concerning you habits can make or break your success. It can all be very confusing. You can get lost in the maze of details around what to eat after a workout alone. Should you drink a protein …

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How to Break Free From Your Work Out

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Have you ever considered just how artificial and confining a workout is? How about how it seems to require that you put your life on hold so you can go and exercise like it’s some sort of a chore? What if you could break free and never have to “work out” ever again? How would your life be different? It …

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How to Make Fitness Simple and Easy

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

Many of the struggles to build muscle or lose fat come from the needless obstacles we place in front of ourselves. We are making this whole diet and exercise stuff far too complicated and difficult. It’s not supposed to be so difficult it requires a herculean degree of motivation and will power. You also don’t need to become an expert …

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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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Control Fatigue for More Muscle Growth

In Uncategorized by The Fit Rebel

Muscle fatigue is one of the principles of a good muscle building workout. If you want more muscle you simply need to work more muscle and work it into a higher degree of fatigue. The challenge is being able to do just that. It sounds simple enough, just lift until you can’t lift anymore. The problem is, there are a …

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How to Balance Out Emotion and Logic Dominance

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

Most folks are either emotion or logic strong in their philosophy and approach to fitness. You can check out this post to learn about emotion and logic dominance but here are the cliff notes: Logic dominant individuals: Keep looking for the best and latest science and information. Over-rely on knowing the “right” way to do things or the right program …

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Side Plank Progressions for Lateral Chain

In Core & Abs Training, Uncategorized by The Fit Rebel

Side planks are a staple for training the lateral chain. They also do wonders for the hips which is key if you’re looking to improve leg strength or kicking power. The problem is, there’s not a lot out there regarding how to progress or regress side planks. This causes a lot of folks to just plop down on the floor …

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Emotion vs Logic Dominant Fitness Habits

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

Are you working your tail off and sticking to your diet or exercise plan, but not getting the results you want? Is pushing yourself to your limits the extent of your workout plan? Maybe you’re always looking for that one diet or workout program that’s going to work for you. Are perhaps you feel you know what to do but you …

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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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Tips For Calisthenics and Fitness Excellence

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

Excellence in calisthenics and fitness is something we all want, but there are a lot of hurdles in making that happen. Some of them are all in your own mind. Some of them are all around you. Make no mistake, you can achieve far greater results than you currently believe are possible. Just imagine what it would be like to …

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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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Advanced Bodyweight Training Made Simple

In Uncategorized by The Fit Rebel

One of the most benefits of the R.D.P and Fitness Independence is you learn the basic principals of fitness while also giving you the freedom and flexibility to apply them as you see fit. That way, you gain both better results and the freedom to be fit on your own terms. For a long time, I’ve been looking to do this …

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Plateaus in Weight Lifting vs Calisthenics

In Uncategorized by The Fit Rebel

Plateaus are a part of life and fitness. They are not all bad however and may even be good for you as they help you establish new set points and prepare you for further progress. But the other day I got a very good question about the potential for hitting a using weights vs hitting a plateau using calisthenics. I …

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Why Your Muscle Control Sucks and How to Fix It

In Uncategorized by The Fit Rebel

All success boils down to your ability to create and control the tension in your muscles. When you improve your muscle tension skills you get the following: More muscle More balance More flexibility More power and explosiveness More strength Better performance It all sounds good, but there’s a seriously big catch. Your ability to improve your muscle tension is majorly …

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3 Things to Know About Muscle Imbalances

In Uncategorized by The Fit Rebel

Muscle imbalances are like a virus. They can infect even the most balanced and well-planned workout program. Thankfully, they are not all that dangerous, just as long as you can keep them in check through the following techniques:

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4 Tips to Improve Your Muscle Tension Skills

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Creating muscle tension is a skill and the better you become at generating and controlling the tension in your muscles the better your results will be. You’ll build more muscle, improve strength, accelerate performance and reduce the risk of injury. The only question is, how do you become good at turning on your own muscles? Check out this video for …

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The Progressive Overload Myth

In Uncategorized by The Fit Rebel

  Progressive overload and progressive tension are two popular muscle building strategies that are very closely related. They can even be mistaken for being the same thing, but they are different. They are different goals and thus require different mindsets that focus on different results.

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Should You Time Your Rest Periods?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

There’s more to progressing your workouts and getting results beyond just weight and reps. There’s a lot more in fact. Take your rest period for example. If you want to improve endurance, build muscle or gain a mental edge altering the amount of rest between your workouts can be just the ticket. Just through adjusting the amount of time you …

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Al Kavadlo’s Wisdom for Lifting and Life

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I recently had the great privilege of interviewing PCC Team Leader and Author Al Kavadlo. As a world leader in progressive calisthenics and body weight training, he possesses a wealth of knowledge from years of experience which he shares in his books, videos, and even a smartphone app. In this interview, Al pulls back the curtain and talks about calisthenics, …

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The 3 Most Important Exercise Rules Ever

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

I like to keep things simple when it comes to exercise, especially when it comes to building muscle and fat loss. It’s such a relief to take all of the fluffy information out there and distill it down into the basic principals. Not only does this greatly improve your chances of success, it also gives you the freedom and flexibility …

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5 Bodyweight Muscle Building Essentials

In Uncategorized by The Fit Rebel

One of the best things about bodyweight training is its minimalist nature. You don’t really need anything beyond some open floor space and maybe a place to hang. With that said, if your goal is to build as much muscle and strength as possible through bodyweight training you will greatly benefit from the following resources: #1- Convict Conditioning. Building muscle …

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How to do Archer Push Ups

In Uncategorized by The Fit Rebel

Archer push ups are one of the best push ups progressions you can do. They are a great way to continue building strength and muscle after you’ve become proficient with 2 arm push ups. Like all progressive calisthenics exercises, the secrets for building more strength and muscle rests in the technical details. That’s why I made this video for you …

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Why Time Under Tension Builds Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Time under tension is the most effective way to train for building muscle that I know of. This is because it directly focuses on the root cause of hypertrophy. Many criticise the idea of training time under tension claiming it’s some sort of a fad or gimmick. In this week’s podcast I discuss the science behind training time under tension …

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5 Ways to Reduce Workout Stress

In Methods & Success Mindset, Uncategorized by The Fit Rebel

While stress is an important component in exercise, too much of it will prevent you from building muscle or burning fat.  I’m not just talking about physical stress either. Mental and phycological stress can also put a serious dent in your workout. The real shame is most of this stress is not at all productive nor is it necessary. It’s …

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How to Break Your Bad Fitness Habits

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

Your habits will make or break your success. They can make it easy to shed fat and build muscle, or nearly impossible to make any progress at all. In this week’s podcast, I bring a refreshing, and slightly uncomfortable, perspective on what’s really holding you back from making the progression want. Hold onto your hats because this might get a …

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Instantly Improve Your Strength & Control

In Uncategorized by The Fit Rebel

This technique is one I’ve long known about but have never fully applied it. Now I’m wishing I took this much more seriously. It would have saved me a lot of wasted effort and improved my technique a heck of a lot faster. Check out this video on limb torque or “screwing” to quickly improve every exercise in your routine.

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How I Combine Calisthenics & Weight Lifting

In Uncategorized by The Fit Rebel

I’m all 100% body weight, but most of the clients I teach use a combination of body weight training and weight lifting. To ensure both methods gain an equal share of the workout I use a method based on the BIG 6 from Convict Conditioning. This ensures your workouts stay balanced, efficient and very effective. Check it out below:

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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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Cut Your Workout Time in Half

In Uncategorized by The Fit Rebel

I love working out, but that doesn’t mean I want to spend all of my time and energy training. If anything, I love the fact that most of my workouts take me an average of 20 minutes. I’m a busy person, and I bet you are too which is why this week’s podcast is all about shortening your workout time …

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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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6 Moves to Improve Your Muscle Tension

In Methods & Success Mindset, Uncategorized by The Fit Rebel

All muscle building and strength success comes down to muscle tension. Your ability to control your muscles can literally make or break your gains regardless of what your workout routine and diet looks like. That’s why I created the Chain Training Ebook which you can download here. It’s a muscle tension management system to ensure your workouts are of the …

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The Cure for Skinny Hamstrings

In Uncategorized by The Fit Rebel

Hamstrings play a major role in both the performance and appearance of your legs. Often times, skinny legs are caused by skinny underdeveloped hamstrings. Many claim body weight training is a poor choice for hamstring, or even leg growth. I used to think this too until I started playing around with these moves and my jeans started to fit quite …

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Rules of Progression & Results

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

Progression is the bottom line in strength and fitness. If you have progression you get the results you want, it’s as simple as that. However, if you have the perfect routine, the perfect diet and the best equipment, but no progression, you’re stuck. So there’s a lot at stake here. With progression comes the results you want. Without it, nothing …

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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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A Simple Tip For Harder Abs

In Core & Abs Training, Uncategorized by The Fit Rebel

I just love simple little tweaks that make an exercise safer and more effective. This especially goes for abdominal and core training because I’ve long struggled to nail down techniques like hanging knee raises.  Moves that involve hanging from a bar always seemed to be crazy-good one workout and flat and bland the next. This simple tip I stumbled upon …

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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 …

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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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Should You Advance Your Convict Conditioning?

In Uncategorized by The Fit Rebel

Progression speed is a bit of a topic of debate when applying the workouts in Convict Conditioning.  On one hand there’s the advice from Coach Wade who says to start on the first steps and progress slowly. On the other hand, there are those who are coming to progressive calisthenics from years of strength training and feel like the introductory …

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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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The Calisthenics Advantage of Earned Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

“It’s so much easier to build muscle and strength with Weightlifting, you just add weight.” I’ve heard the above argument for why weight lifting is better than body weight training for years and have always thought it was a valid point. After all, when it comes to calisthenics making your muscles work harder is a lot more complicated. You have …

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Is Core Training Upside Down?

In Core & Abs Training, Uncategorized by The Fit Rebel

For the past several years I thought I was optimally training my core and abs. My primary strategy has always been to move the lumbar spine since that’s the collection of joints moved through an abdominal contraction. While this movement is important, I’ve come across some new information suggesting the primary movement should be in the hips which flips my …

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New Research in Building Muscle vs Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Muscle and strength, the two go together like peanut butter and chocolate. Usually, the two should grow together. As you get stronger you should be getting bigger and vice versa but it doesn’t always happen that way. Some people do get stronger without getting much bigger. I’ve also known some people who are pretty big but they are not nearly …

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Stronger & Safer Body Weight Training

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I’ve been using this simple way of training my basic compound movements (push-ups, pull-ups, squats etc) and the effects have been nothing short of fantastic.  My joints feel stronger and safer, my muscles are working harder, and I feel like I’m moving as my body was meant to move. This “trick” calls into question some of the classic ideas about …

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Are Stabilizer Muscles Important?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Stabilizer muscles were a big buzz word back when I first started working out. They were a point made by free weight guys like me in the debate over free weights vs machines.   When the functional movement craze hit a lot of focus was placed on working these muscles through things like balance boards and unstable positions like standing …

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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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Stimulate Don’t Annihilate Your Muscles

In Methods & Success Mindset, Uncategorized by The Fit Rebel

The advice to stimulate a muscle rather than annihilate it is fantastic to follow. It will save you from injury, speed up recovery and improve motivation to train. It might even save your training career! The only question is how do you that? What does it mean in application? I attempt to answer this and give you some solid ideas …

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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. …