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How to Begin Playground Workouts

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Playground Workouts by The Fit Rebel

Playground workouts are an excellent way to get outside and breath new life into your stale workouts. Nothing is better than getting out in the sunshine and fresh air while unleashing your creative nature with some workouts you may not practice in a commercial gym. While a playground workout may seem simple enough, I’ve learned a few things over the years regarding …

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Are You Hurting Your Training Progress?

In Methods & Success Mindset by The Fit Rebel

I receive a lot of questions about training progress, especially when it comes to calisthenics. People want to know if, and or ready they are ready for the next step and how they would know when they are ready. The truth is, your training progress is a creative process and like all disciplines of creation, there is never absolute certainty in where you’re …

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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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Getting Wild With Monkii Bars Co-Founder Monkii Dan

In Uncategorized by The Fit Rebel

I recently had the privilege to sit down with Dan Vinson, (aka Monkii Dan)  who is the co-founder of monkii bars suspension trainers. In a world of me-too generic suspension systems, monkii bars are in a class all their own. The level of craftsmanship and detail that’s gone into these things is unprecedented. That’s why they are the only commercially available …

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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. …

3 Things Every Effective Workout Must Have

In Methods & Success Mindset, Uncategorized by The Fit Rebel

An effective workout needs just 3 things to help you lose weight, build muscle and improve performance. Anyone can acquire all three with relative ease but very few ever do which is why most people fail to achieve the results they want from their workouts. In this week’s podcast I discuss each of these three things in detail. I also …

Do You Really Need a Workout Routine?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A workout routine is a staple in the diet and exercise world, but how important is it to the calisthenics athlete?  Do you even need a strict routine at all? Some folks claim you must have a routine and that doing random exercises will only produce random, and inconsistent results. Other’s seem to have a bit more of a freestyle …

Switching from Weights to Calisthenics 4 Things You Need to Know

In Methods & Success Mindset, Uncategorized by The Fit Rebel

So for whatever reason, you may be thinking about making a switch from weights to calisthenics based workouts. Maybe you’re looking for something new, or perhaps life isn’t allowing you to get to the gym. Whatever the reason, the pull-up bar is calling your name and the barbell feels like it’s less appealing each week. Despite the allure of not needing …

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Exploring Freestyle Workouts w/ Adrienne Harvey

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

Freestyle workouts can help you break out of workouts that feel like a soul sucking dead end job. It’s easy to forget that working out is supposed to be fun and an enjoyable part of a healthy lifestyle. Adding a little playfulness and creativity can breathe new life into any stale routine. Freestyle workouts are a great example of how …

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3 Body Weight Training Lessons I Wish I Learned Years Ago

In Uncategorized by The Fit Rebel

I’ve learned a lot of things about body weight training over the years, some of which I wish I knew a long time ago. If I knew even half of what I know now, I would have gained a lot more muscle and strength without enduring so much stress. The good news is that I know these things now, and …

How to Achieve Infinite Calisthenics Progress

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Calisthenics progress is often perceived as something that’s very limited. Even well-educated fitness experts will claim that, while calisthenics is a sound training method, it can only take you so far. This perception is one of the reasons why many people don’t want to devote their time and energy to calisthenics. Why invest yourself in a limited system? The reality …

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Improve Your Leg Raises w/ Supportive Tension

In Uncategorized by The Fit Rebel

Leg Raises are becoming the gold standard for my core and abdominal training. The more I learn about them the stronger my abs get. Recently, I’ve been playing with adding a lot more tension in my arms and upper back while doing them from a hanging position. While the muscles in my back don’t lift my legs, they do play …

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The Freedom of Exploratory Progression

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Most calisthenics methods use a method of progression that’s like those old-school video games that progress from point A to point B. They work in levels with the idea that you ascend in a number of steps.   It’s a good method, but it sometimes forces you to fit a square peg into a round hole. progression requires improving many skills …

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The Table of Progressive Elements

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

One of my goals in writing book 2 of the Red Delta Project (check out book 1 here) is to make progressive bodyweight training simpler and easier to understand. Currently, there are many techniques and countless variations of each. It can seem next to impossible to understand how they all fit together, let alone how to apply them. This is why …

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Advance Your Calisthenics w/ Leverage

In Uncategorized by The Fit Rebel

Leverage is one of the most powerful ways you can advance your bodyweight training. It can instantly load very high amounts of resistance on your muscles while keeping joint stress to a minimum. The best thing about using leverage is you can adjust the tension on the fly. You don’t need to stop a set or adjust equipment to change your …

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Advanced Centerline Calisthenics

In Uncategorized by The Fit Rebel

The centerline of your body holds the key to building muscle, blinding performance and even fat loss. Examples of the potential of the centerline have been a secret performance enhancer for centuries. Ancient forms fo martial arts, dance and even manual labor have long used the centerline as a guiding principle for power and control. Using your centerline involves more …

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Advance Your Bodyweight Training w/ ROM

In Uncategorized by The Fit Rebel

You can improve performance, burn fat and build muscle by increasing the range of motion (ROM) in your bodyweight training.  Even adding as little as half and inch can make a large difference. Increasing your range of motion can improve performance goes beyond flexibility. The old time strength athletes used to talk about “subtle strength” which is not only processing …

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Bodyweight Master Review

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

Many people don’t know this, but long before I was a trainer and fitness blogger, I worked for 11 years in the fitness equipment industry. Maybe worked isn’t the right word, as I was absolutely obsessed with finding the best home gym equipment money could buy. I even got rid of my bed and slept on the floor, so I …

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Do Weighted Calisthenics The Smart Way

In Uncategorized by The Fit Rebel

Weighted or loaded calisthenics seems simple enough. You just take a classic bodyweight exercise and add some weight to your body to increase the resistance. It seems like a great way to build muscle and strength, but it’s fraught with risk. Part of the reason for this risk is weighted bodyweight training can jeopardize your technical convergence. This is the unique way …

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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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 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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Improve Chain Training With Isometrics

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  Your muscle building success depends heavily upon how well you create and manipulate your muscular tension. When you improve how well you generate and control you make much faster progress. Using isometric exercises can greatly improve your muscle tension use and thus your muscle building gains. Check out this video for some prime examples!  

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Is Body Weight Training Safe if You’re Overweight?

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

Summery: Yes, calisthenics is ideal for those who are overweight and this guide is a great place to get started. Here’s why: I understand why someone, who is over weight, would be nervous about body weight training. Their whole goal is to become lighter and leaner. They have been told by countless influences, including health experts, that that their weight …

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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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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 …

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Cure Muscle Imbalances With Calisthenics

In Core & Abs Training, Uncategorized by The Fit Rebel

  Muscle imbalances are running rampant through our fitness culture. They cause joint pain, poor performance, weight gain, frustration and not to mention they screw up your body language and make you look terrible. So…yea they more than suck. Problem is, hard training isn’t always an ideal solution. Half the time it’s that hard training creating those imbalances in the …

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How to Breath For Faster Muscle Growth

In Uncategorized by The Fit Rebel

  Your breathing can make or break your muscle building workout. If your breathing is off you can fatigue in the wrong way making your muscle building efforts almost pointless. On the plus side, proper breathing can take your workouts, and your muscle building, to a new level.

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Slide Bridges Build More Muscle

In Uncategorized by The Fit Rebel

Bridges just might be one of the most important exercises you can do. It’s not just because it cures almost every problem afflicting those who sit all day. It’s also trains your back to provide better support for every upper body exercise from push ups to biceps curls. So bridges don’t just make your spine, back and health better, they …

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In Methods & Success Mindset, Uncategorized by The Fit Rebel

The great thing about calisthenics and bodyweight training is you can train anytime you like. You’re not restricted to a gym and you can jump into a set of push ups or squats anywhere you find yourself. The bad thing about calisthenics and bodyweight training is you can train anytime you like. You run the risk of quickly doing too much, …

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The Veterano + Calisthenics Workout

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I haven’t been this excited about a new workout program since, well, since ever. Seriously, I’m in love with this new workout because it solves so many issues I’ve been struggling with over the years. I’ve don’t high volume training which was great at honing my calisthenics skills but it stunted my recovery and muscle growing potential. I’ve done low …

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.

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 …

Answering Your Calisthenics Questions

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I get many questions on the daily about how best to train calisthenics. All of these questions are great, they show people are really thinking and using their noodle. I love answering your questions! In this week’s podcast I tackle a collection of the best questions concerning calisthenics. I cover: – What exercises are best? – How often should you …

Programing Calisthenics for Fat Loss, Muscle Building & More

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

Calisthenics is a fantastic training method, but it can fall flat if you don’t know how to program your routine to accomplish what you want. The squat is a good example. You can use it to pursue any goal from building muscle to explosive training and even fat loss. It’s just one move but it can used to accomplish many …

Programing Calisthenics for Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Calisthenics is a fantastic vehicle for building strength. After all, have you ever met anyone who can do a ton of handstand push ups or single arm pull ups who wasn’t strong? But don’t expect to build that kind of strength doing endless push ups and crunches. You gotta know how to program your workouts so they challenge your strength.  …

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 …

Erase Your Pull Up Dead Zones

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

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

6 Body Weight Training Mistakes I See Every Day

In Uncategorized by The Fit Rebel

  These are 6 things I witness every day that hold back many people in their body weight training. Doing the opposite can help you unleash your potential. #1- Placing too much importance on reps.  “I can do 100 push ups”! “I can do 40 pull ups!” “I just did 300 sit ups!” So f*&%ging what! I see and hear …

Deadlift Strength From Body Weight Training

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

Many claim that body weight training can’t build the type of strength you get from lifting a big, heavy-ass, weight off the floor. To a point, they are correct. After all the body develops according to the specific demands of an activity. Therefore, the only activity that builds the exact type of strength as the deadlift is the deadlift.  So …

Do This, Make Gains in Muscle & Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

There is only one thing you should focus on when you workout.  If you get it, you make gains. If you don’t you stay stuck. That thing is called progression. Problem is,there are 101 other things that are supposedly so darn important. Diet, supplement, routine, sets, reps, weight, lifting temp, rest periods, equipment selection, heart rates, pre- and post workout nutrition, water intake, metabolism, body …

My Calf Building Secrets

In Leg Training by The Fit Rebel

Building a large set of calves is not easy, but many folks are making it 10x more difficult than it needs to be. Inefficient technique and poor equipment choices are largely to blame which is why I made this unique piece of equipment that’s simple, cheap and greatly enhances your standing calf raises.

Why Calisthenics Helps You Build More Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  Straight to the point; you can build muscle with body weight training. In fact, you may even find yourself building more muscle with body weight training than with conventional weight lifting.  Much of the is due to the fact that there are 4 rules that must be fulfilled in order to successfully bulk up and calisthenics may make it …

3 Tools to Quantify Your Body Weight Training

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

One of the biggest arguments made for using weights over calisthenics is that you can measure and track the amount of resistance you’re using. This is a pretty good argument because if you’re not able to quantify and track your progress every workout is nothing more than a guessing game where you base your results on blind luck. After all, …

The Magic of Technical Convergence (v2.0)

In Progressive Calisthenics, Uncategorized by The Fit Rebel

In the past I’ve touched upon the topic of technical convergence which is one of the big advantages body weight training has over weight lifting.  Now I’ve come to realize the benefits reach much further than just preventing injury and building some more muscle. Technical convergence may actually be one of the keystones towards building you a complete level of …

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 …

How to Go From Weight Lifting to Body Weight Training

In Uncategorized by The Fit Rebel

If you’ve ever thought about trying to make the switch from lifting weights to focusing on body weight training then today’s podcast is all for you. 6 years ago I put down the weights and jumped up on a pull up bar and haven’t looked back. I’ve had much more success through the body weight training than with weight lifting, …

Are Barbell Squats Fake?

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

I spent nearly 15 years living under a barbell to make my legs stronger. I subscribed to the idea that that barbell back squat was the undisputed king of leg training. When I shifted over to body weight training I prayed to the gods of leg strength that I wouldn’t lose too much size and power in my lower body. …

2 Ways to Progress and Advance Your Pull Ups

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

There are a million ways to progress and advance that classic pull up into a muscle-building, mass-exploding, strength-crushing move from hell. But where do you start? Many of the advanced moves are a massive leap away from the classic pull up so many folks never explore beyond the 2 arm version because the advanced techniques are too far above their …

Training for Performance vs Training for Asthetics

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

Some folks like to train for high performance. Other’s are training for aesthetics and to look good naked. One objective is all about being able to change how you look and the other is all about being able to perform at your peak. There is certainly a middle ground where you can train for both. After all cyclists usually have …

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 …

The Perfect Diet and Exercise Program Myth

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  “And they lived happily every after……” It’s the ending of every classic fairy tale. Once the main characters have found each other, vanquished their foes and made everything perfect, they go off to a life of perfection. It’s an idea that saturates our modern day culture. If you can find the perfect mate, drive the perfect car and work …

Technique Isn’t Everything

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

  “Technique isn’t everything. It’s the only thing.” If I ever open a gym I’m putting that up on the wall in big BOLD  letters. Everything you’re looking to gain from your training boils 100% down to your technique and how well you can maintain it. If your results are lacking, look to your technique.  Never consider anything other than …

Another Risk With Weighted Calisthenics

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

  I’ve already addressed, some of the concerns of adding extra resistance to body weight exercises. Today I ran across one more. I learned that as you add more resistance to the same exercise technique, you essentially imprint your movement and muscle activation patters deeper into your nervous system. uh huh, so what does that mean? What it means is …

How to Progress in Calisthenics

In Progressive Calisthenics, Uncategorized by The Fit Rebel

  I’m often asked how to make progress in calisthenics. I understand where this question is coming from. With weight training it seems easier to track progress since you can attach a number to how hard you’re working. If you lift 100 pounds 10 times and then can lift it for 12 then it would stand to reason that you’ve …

3 Simple Moves To Advance Basic Body Weight Exercises

In Progressive Calisthenics, Uncategorized by The Fit Rebel

  Progressive calisthenics is equal parts art, skill, and bravado. You can’t just slap some weight around and use that to add resistance to your exercises. Instead it takes technical  innovation and ability in how to move your body to make your muscles beg for mercy. There are many advantages to adding resistance through a change in technique: – You …

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 …

How to Do a Stiff Arm Pull Up

In Playground Workouts, Uncategorized by The Fit Rebel

  The stiff arm pull up is one of my favorite back exercises. It looks cool as hell and it completely works your entire back like crazy. As a bonus, it also torches your shoulders, abs and even your biceps even though you don’t bend your arms. Here’s a quick video on how to get started with this seldom used, …

Calisthenics; The Ultimate Functional Training Method

In Leg Training, Uncategorized by The Fit Rebel

  When I first got into calisthenics I was blown away with the functional strength and power I gained in my athletic adventures. I also experienced a surge in strength in my job which required me to lift and carry heavy awkward pieces of fitness equipment. Never in my 15+ years of lifting weights had I experienced such an upshot of …

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.