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The Source of An Effective Workout

In Methods & Success Mindset by The Fit Rebel

What makes for an effective workout? Is the fitness tracker your wrist? How about the routine you follow? Or maybe it’s the equipment you use or the pre-workout you take beforehand. There are a lot of products and services out there promising to make your workouts more effective, but the truth is, many of these things are what truly make …

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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 Link Between Your Muscle and Health

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Muscle and health go together like peanut butter and chocolate. In many ways, it’s very hard to have much of one without the other. However, a recent comment on my YouTube channel got me thinking that the two may not always be linked. In some ways, the artificial pursuit of muscle could be even an unhealthy pursuit through the abusive use …

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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. …

How Technical Erosion Effects Your Muscle Growth

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Technical erosion is the process when the quality of your technique breaks down as you train. It could be a shift in body position, a decrease in range of motion or even how you apply tension in your muscles. In either case, the quality of your technique is slowly eroding like a sandcastle in the surf. In some cases, this …

Does Muscle Fatigue Really Make You Grow?

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

The recent science seems to suggest that muscle fatigue is the primary stimulus for muscle growth. reputable sources like strongerbyscience.com and even Paul Wade’s C-Mass, point to muscle fatigue as the primary reason why a muscle grows. The evidence is compelling. It seems that as long as you bring a muscle to a high state of fatigue then it will grow …

Build Stability to Build Muscle and Strength

In Uncategorized by The Fit Rebel

Stability the gatekeeper to your strength and muscle building efforts. Simply put, the more stability you develop, the bigger and stronger you can become. On the other hand, a lack of stability will handicap your ability to build muscle and strength. Don’t think that building stability means standing on balance disks and doing crazy “functional” training exercises. All exercises require …

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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Use Peak Set Training to Know How Many Sets You Should Do

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

There’s a lot of debate regarding how many sets you should do to build muscle. On one hand, you have examples like Mike Metzer and Dorian Yates who endorse using only one or two work sets. On the other, you have guys like Arnold who embrace volume training and grind out many sets. Science and empirical evidence have shown that both …

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How to Use Peak Set Training for Optimal Workouts

In Uncategorized by The Fit Rebel

This week’s topic is something I like to call peak set training. The benefits include improved recovery, less stress on your joints decreased nervous system fatigue and ultimately, more muscle growth. Sound good? Then let’s get started. How does peak set training work? Phase 1: Warm up sets Peak set training uses the natural bell curve that occurs when you …

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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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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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Do You Need Sore Muscles to Make Gains?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Nothing beats waking up and feeling a little stiff and sore from your workout. It lets you know that you really pushed yourself and maybe even stimulated some muscle growth. As satisfying as a little DOMS (delayed onset muscle soreness) is, it can be quite elusive. You can crush a workout and not feel a thing the next day. Other …

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How to Build Strength & Muscle in the Same Workout

In Methods & Success Mindset by The Fit Rebel

  Your strength and muscle size are closely correlated to one another, but you improve each through slightly different means. Strength is more about how many motor units, and thus muscle fibers, you’re contracting during a unit of time. Muscle size is caused more by how much of the chemical energy you use in the muscle fibers themselves. This causes you …

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How Much Protein Do You Really Need?

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

There’s far too much confusion and debate out there regarding protein consumption. It’s so easy to feel lost when trying to figure out how much protein you should eat to build muscle or lose weight. Looking for numbers doesn’t usually help because one expert’s answer is another experts criticism. It’s almost impossible to find solid answers these days. That’s why …

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Harder Pullups Without Weight

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

There are many ways you can increase the resistance of your pull-ups. You can add extra weight to your body with weight vests or a dip belt. You can also progress your technique as explained in Convict Conditioning. Both of these methods are effective, but they also each have a drawback. Adding weight to your body can place more stress …

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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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Is There a Perfect Workout Routine?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I’ve never been a big follower of following a specific workout routine. You won’t find me staying up at night researching the latest science on what ingredients go into a great workout routine. I’ve always taken a much more liberal approach towards workout structure. Sometimes, I’ve been a little too carefree and my workouts have lacked the structure to produce …

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3 Push Up Progressions to Build Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Book 1 of the Red Delta Project is now available so now I’m working on book 2! In this book, I’ll be detailing how you can build muscle, strength and burn fat through bodyweight training. The key to doing this is to use what I call the table of progressive elements. These elements work just like weight plates on a barbell …

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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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The Source of Muscular Change

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of experts will tell you that the key to building muscle and strength is in having the right routine, doing more reps or adding more weight. While these things are certainly important, they are not the root cause that is in charge of your muscle training. Things like reps, and the equipment you use are influences towards 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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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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Build More Muscle & Strength with Push Ups

In Push up Training, Uncategorized by The Fit Rebel

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

Use Neutral Tension for More Gain With Less Pain

In Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

Muscle tension is the best thing and the worst thing for you. It can break your body and build it up. It can cause muscle growth as well as muscle strains and joint pain. It all depends on how you can manage it within your muscles. Lately, I’ve been using an approach I call Neutral Tension. Simply put, it using …

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Ring Push Ups vs Floor Push Ups

In Push up Training, Uncategorized by The Fit Rebel

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

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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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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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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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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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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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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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Pull Up Combo for a Thicker Back

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

They say that if someone has large biceps from pull ups they will suffer from a skinny weak back. This is because of what I call elbow domination which is when the mind if more focused on flexing the elbow as opposed to extending the shoulder. That’s why I love this funky little pull up combo that involves twice as …

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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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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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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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How Stability Helps You Build Muscle

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

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

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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 …

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Overlap Progression in Convict Conditioning

In Uncategorized by The Fit Rebel

One of the most popular topics I’m asked about is when and how someone can progress in body weight training. Progression in calisthenics still seems to be a mystery for many people. Most of the time, it’s just a simple case of people over thinking things. It’s a myth that you have to progress along a very specific path in …

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 …

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 …

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 …

Build More Muscle with L Pull Ups

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

The seated, or “L” pull up is one of the most underrated muscle building tools in calisthenics. – It allows advanced pull up monsters to fine tune their technique. – It teaches you how to engage the upper back and shoulders more during vertical pulling moves. – It’s a great mid point between the Australian pull up or body row …

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 …

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 …

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 …

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 …

Your Results Depend on This One Thing

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Progression is the very essence of what gets you the results you’re looking for.  It’s the very fuel that makes your muscles bigger, stronger and more capable. It’s also what makes you healthier, leaner and happier. Whatever you want in fitness, and in life, comes through progression. So it’s kind of an important topic don’t ya think? The problem is …

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 …

6 Every Day Habits that Shrink Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Your muscle has many threats that hide within your every day habits. many of these habits are adopted because people consider them to be harmless. In some circles they are even recommended like foregoing sleep so you can be more “productive.” Knowledge is power and this video will expose 6 of these muscle melting habits.

Use the Body Weight Row to Build More Muscle

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

The row is a classic back exercise and like all basic moves you can always learn how to progress it to a higher level. In this video I talk about using the shoulders and upper back to shore up your weak links that may hold back your potential to build strength and muscle. Here’s a fun workout to try: See …

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 …

Shoulder Training With Tree Handstands

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

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

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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 …

Build More Muscle With Push Ups

In Push up Training, Suspension Training by The Fit Rebel

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

Train Your Chain for More Functional Strength & Muscle

In Core & Abs Training, Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Uncategorized by The Fit Rebel

Do you train muscles or movements? It’s super important to carefully consider because your training and thus your results can be dramatically influenced by your answer. Both schools of thought have their pros and cons. Training muscles can build a much stronger mind-muscle connection but can be a very costly way to train since it often involves many exercises. Training …

The 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 …