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3 Big Muscle Building Advantages Of Getting Older

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

They say you can’t build muscle when you’re older. HA!!! That’s total Bullshivick! In fact, there are 3 massive muscle building advantages that can only come with age. These aren’t just any a few minor advantages either. I’m talking super-massive black hole size muscle building advantages that can make all the difference in the world! The best thing is, these …

The Myth of the Muscle Building Rep Range

In Methods & Success Mindset, Uncategorized by The Fit Rebel

The muscle building rep range is hallowed ground for anyone looking to get jacked. If you want to get bigger that coveted 8-12 reps is home base for your workouts. Heaven knows I’ve spent most of my time there, and the results have been great. Lately, I’ve been putting some pieces together and it’s making me question if the existence of …

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Maxick’s Muscle Building Wisdom

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Maxick’s book, Muscle Control, is filled with muscle building wisdom. In it, he makes a strong case for improving muscle control to enhance the effectiveness of exercise. One of the biggest points he mentions is the importance of focusing on using your muscle as opposed to just getting the work done. Maxick spent time working in manual labor and he observed how many …

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How to Improve Muscle Tension in Your Lats

In Uncategorized by The Fit Rebel

Your muscle building potential depends largely on how well you can direct tension through your muscles. If your mind-muscle connection isn’t strong you’ll struggle to make progress regardless of how you train or what equipment you use. The good news is improving your muscle tension skills will improve your results even if your routine isn’t perfect or you’re using old equipment. In this …

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2 Muscle Building Rep Strategies

In Uncategorized by The Fit Rebel

Building muscle goes far beyond how many sets and reps you do. It’s not always about the numbers on a spreadsheet, but what the reps are doing to your muscles. You can do the same number of reps and sets, yet cause different levels of muscle stimulation. Take for example the following strategies: One involves going all out and pushing …

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Build Muscle With Your Mind

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of people who go looking to build muscle and strength never find the results they want. Much of the reason is that they are looking in the wrong places.   We’re told that the key to getting bigger and stronger is in the latest routine or the best equipment. Maybe the key is in the diet or the …

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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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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 …

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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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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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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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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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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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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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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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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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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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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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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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 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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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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High vs Low Sets For Building Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Some people build muscle using as little as a single hard work set. Others enjoy workouts involving set after set after set. It’s certainly possible to build muscle with either strategy. I’ve done it with both myself, but you might have an affinity towards one style over the other. That’s why I made this video, so you can compare the …

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Veterano Plus Workout for Muscle Mass

In Methods & Success Mindset, Uncategorized by The Fit Rebel

It’s been a few months since I unleashed my Veterano Plus workout and the results have been nothing but positive. People are recovering faster, getting stronger and just generally having a blast with it. I’m often asked if it’s a good workout for building muscle. I hear ya, personally, I need that muscle building potential to keep me motivated. I have …

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2 Weaknesses Preventing Your Muscle Growth

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I’ve written about fragmented muscle tension in the Chain Training PDF and in various articles. Basically it means your muscle activation is lacking in certain areas of your body which create “holes” of weakness. These holes can prevent some of the bigger muscles from optimally working. In short, tension holes hold back your entire strength and physical development. In this …

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Building Muscle With Calisthenics vs Weights

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Despite the differences, building muscle and strength through calisthenics is not any different than using weights. The principals are the same: Use basic compound movements. Keep a consistent routine. Focus on progression. Optimize recovery through adequate rest and diet. It doesn’t matter if you prefer push ups over the bench press or weight machines to suspension straps. You can get …

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Does Convict Conditioning Cause Muscle Imbalances?

In Uncategorized by The Fit Rebel

I continue to come across people who are concerned that a Convict Conditioning will create muscle imbalances. This is understandable because there are two upper body pushing moves (push ups and hand stand push ups) and only one upper body pulling move with pull ups. Well rest assured you won’t have any muscle imbalances. If anything you may even iron …

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Set Training vs Circuit Training

In Methods & Success Mindset, Uncategorized by The Fit Rebel

There are a million ways you can structure a workout, but most methods fall under the category of either set and rest style training or circuit training. We could debate for ages over the merits of each but I made it simple for you with this video. It should tell you everything you need to know so you can select …

9 Things I Did to Build Muscle Faster

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Building muscle and strength is a process that takes consistent practice over long periods of time. Sometimes, you’ll do something that will speed up your progress. So I wanted to share with you a handful of things I’ve done that have resulted in a quick jump in muscle and strength.

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 …

Clear Out Weakening Neural Friction

In Uncategorized by The Fit Rebel

If you want to grow bigger and stronger nothing is more important than the strength of your mind muscle connection. The better you can control your own muscles the more you gain from every single rep of your workout. Modern living, with it sedentary ways and repetitive motions, can highly disrupt this mind-muscle connection and build up what I call …

Muscle Building Made Simple

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Building muscle isn’t complicated. It’s not easy, but it sure isn’t complicated. Just like with weight loss, building muscle is all about balancing two principal influences. The balance between the mechanical stress you place on a muscle and the recovery of that muscle is is what makes or breaks your mass building efforts. Also don’t over complicate the stress and …

Why Curiousity Builds Muscle

In Methods & Success Mindset by The Fit Rebel

I used to yearn to be certain that I knew what I was doing when it came to fitness and building muscle. I used to hide behind my ego and claim that I always knew what I was doing. I thought certainty was the sign of an expert, someone who you could trust to provide quality information. Turns out, it …

The Only 2 Things You Need to Build Muscle

In Uncategorized by The Fit Rebel

Building muscle isn’t rocket science and it doesn’t require a plan that you need a PDH to use. Just like with weight loss, the key is to focus on the simple balance between 2 sides of the same coin. If you can do that you can pretty much ignore everything else that’s trying to distract you and make muscle building …

Where You can Find Your Next Results

In Methods & Success Mindset, Uncategorized by The Fit Rebel

So. You want to build some muscle or lose some fat eh? No problem my friend, all you need is to apply the Delta Principals and you’re on your way. Be sure to make sure you’ve got that progression principal down cold too. That’s the thing that is 100% responsible for your progress. Without it you’ve got nothing, or at …

Breathing for Muscle Growth

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Breath is the source of energy in many physical disciplines from Yoga to shooting. Any time you need to make a concentrated effort towards a single physical action, breathing can make that action easier or almost impossible. So it makes sense that your breathing is very important if you want to do any sort of muscle building exercise. Like many …

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What’s More Important Than Hard Work & Good Technique?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Proper technique and hard work are very important, but they aren’t everything. Not by a long shot. The more I learn about muscle use and activation the more I realize it may contain the lion’s share of what actually drives your progress. Everything from building muscle to improving performance is heavily dependent upon not just how hard you use your …

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.  

Build More Muscle By Smoothing Out Your Tension Wave

In Uncategorized by The Fit Rebel

Are you a glass half full or half empty type of person? Personally, I would rather send the glass back to the kitchen and tell the cook to fill it to the brim. Why settle for less? Unfortunately, settling for less is the norm when it comes to muscle building tension. Many are settling for working out with the tension …

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 …

The Muscle Building Window

In Methods & Success Mindset, Uncategorized by The Fit Rebel

In the past, I’ve believed the opportunity to tell my muscles they need to be bigger and stronger lasted throughout my workout. Now I believe there is a very narrow window of opportunity where I can pull that muscle building trigger. The muscle building window is a rather small amount of work where your muscles are capable of handling the …

4 Facts About Muscular Tension

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

Tension is the primary thing that causes muscle growth. Growth doesn’t come from weights, supplements, diet or even your routine. All of that stuff is just a means towards being able to control the tension on a muscle. If building muscle is a goal of yours then creating and using tension should be the biggest focus of your program. Below are …

The Reality of Building Muscle Fast prt 2

In Methods & Success Mindset, Uncategorized by The Fit Rebel

    In the last post I covered some of the biggest and most influential things towards your muscle building potential. Unfortunately, these are not things you can control like your age, gender and somatotype. Now let’s look at the things you can control. When it comes down to building muscle there is one thing, and only one thing, that …

The Reality of Building Muscle Fast prt 1

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

  The internet is saturated with people claiming you can build muscle fast with their special program, diet or product. Like all things in fitness, building muscle isn’t something that depends on a special routine or diet. It depends upon your ability to fulfill the root cause of muscle growth which is then influenced by a number of factors that …

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 …

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 …

Strength Doesn’t Come From Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Strength doesn’t come from muscle. It doesn’t come from a supplement or a tweak in your training routine either. Strength comes from a strong mind that stays focused during each workout, during the day, the week and even the year. Strength comes from a strong diet that nourishes your body, energizes your spirit and doesn’t drain your emotional resolve. Strength comes …

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The Power of Consistency and Repetition In Building Muscle

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

Since I stumbled upon the notion of overlord influences a few months ago, I’ve been eager to learn more of them. After all, they are some of the most powerful principals in diet and exercise. In fact, I would even go so far as to say that they are the elements that make our habits effective. In today’s podcast I …

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Body Building / Sculpting Uncensored

In Methods & Success Mindset by The Fit Rebel

Body building (or body sculpting) is the single most common reason people take up exercise. The trouble is, most of the folks who are engaged in body building don’t even know it, and those that do get lost in the maze of lies, myths and half truths. If you’ve ever taken up any form of exercise to improve the appearance …

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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 …

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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 …

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The Myth that Genetics Are Limiting Your Results

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

It’s not news that we can’t continue to get bigger, faster and stronger. We can only get so far before we hit some sort of wall. Genetics are blamed for this wall far too often. I can’t stand the idea of blaming genetics for our limitations because it robs us of our power to change. Blaming genetics is essentially the …