View Post

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. …

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 …

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

The Missing Ingredient in Your Flexibility Routine

In Uncategorized by The Fit Rebel

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

View Post

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 …

View Post

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 …

View Post

How to Double Your Pistol Squat Balance

In Leg Training, Uncategorized by The Fit Rebel

  Make no mistake about it, pistol squats are a full-on legitimate leg strengthening exercise in their own right. The only thing standing in the way is learning how to be rock-solid through the full range of motion. To accomplish this level of stability, I highly recommend using your glutes. No, not the big muscles you sit in a chair with. …

View Post

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 …

View Post

Build Strong Abs With Dip Bar Leg Raises

In Core & Abs Training, Uncategorized by The Fit Rebel

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

View Post

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 …

View Post

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.

View Post

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 …

View Post

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 …

View Post

How Stability Helps You Build Muscle

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

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

Programing 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.  …

4 Moves to Restore Your Primal Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

The most sure sign that you’re getting stronger is when you embrace what you’ve once feared. We modern humans move unlike anything nature intended us to. We sit too much, walk too little, slouch and hardly move with grace but rather struggle. We are becoming weak, slow, stiff, clumsy and fragile. Modern exercise isn’t helping either. Doing an exercise 1-2 times a week …

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 …

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 …

A Better Way to Stretch Tight Hamstrings

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

  I’ve always been plagued by tight hips and hamstrings and it’s held me back in everything from Taekwon-Do to various aches and pains in my lower back. The funny thing was, every time I got on a dedicated stretching routine, things got worse. I actually became tighter and my muscles were all the more susceptible to pulls and strains. …

Unlock Your Leg Strength With the Lateral Leg Raise

In Leg Training, Uncategorized by The Fit Rebel

Weak legs just plain suck.  It doesn’t matter how strong your core or back is, if your legs are weak then you are week. You can squat, lunge and sit on those leg machines until the cows come home. The fact is your legs are only as strong as you hips will allow them to be. If your hips are …

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 …

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 …

When to Improve or Ignore a Fitness Weakness

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

  We all have our weaknesses when it comes to fitness. In some cases, focusing on a weakness can take your physique and performance to a much higher level. On the other hand you could spend loads of resources trying to fix  something that’s not really holding you back. The question is, how do you know when to focus on …

You Can’t Build Muscle Until You’re Stronger

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

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

The Science Behind Weight Lifting Speeds

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

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

Using Your legs For More Pull Up Strength & Muscle

In Playground Workouts, Uncategorized by The Fit Rebel

Have you ever thought of your legs while doing pull ups? I know I never really did, but I should have been. Since over half of your body weight is in your legs, the use and position of your legs can radically influence the effect your pull ups have. Check out this quick video on how I used my leg …

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 …

View Post

Why Pain Makes You Weak

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I have a shirt that says “pain is weakness leaving the body” and I wear it largely as a joke. I’ve been involved in a number of sports that have left me in pain at various times and to various degrees over the years. Just today, I got kicked in the head while sparring. I still can’t completely close my jaw. …

View Post

Ultimate Strength Through Calisthenics

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

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

View Post

Why Body Weight Exercise Made Me Bigger & Stronger than Weight Lifting

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  I’ve been doing nothing but body weight training for the past 4-5 years and have never been bigger, faster or stronger. Here’s why body weight exercise can help you too become stronger and put on more muscle including: – Why workout convenience is essential in building muscle. – Why being uncomfortable and “in pain” can rob you of your …

Forget Metabolism This is why Strength Training Really Burns Fat

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

Strength training is finally being touted as an effective vehicle towards fat loss. But why it’s effective is a little fuzzy. The old theory is that strength training adds metabolism boosting muscle, but that idea is filled with  more holes than a Swiss cheese dart board. For one, muscle isn’t quite as metabolically active as we Would like. Back in …

Why Visualization Greatly Improves Your Strength

In Methods & Success Mindset by The Fit Rebel

The bottom line, is that aside from actually doing the exercise, visualizing how you want to do an activity is the best way to get the most from your workout. If you’re not mentally rehearsing your moves you’re seriously handicapping your potential. Here’s why:  

View Post

12 Ways to Make Push Ups Harder

In Push up Training, Suspension Training by The Fit Rebel

Proof the push up isn’t just a warm up for the bench press It’s a common misconception that you can’t make the push up more challenging with more resistance. In fact, there are more ways to add resistance to your push ups than there are to the bench press. Many of the common methods are to shift more body weight …

View Post

End Workout Plateaus Forever

In Methods & Success Mindset by The Fit Rebel

Your plateaus are as limiting as clouds to a rocket launching into space There is absolutely no excuse for ever hitting a complete plateau when it comes to exercise. Sure, you may not be able to lift more weight, or get one more rep for a while, but progression happens far beyond the scope of numbers on a spread sheet. …

View Post

This Old Strength Training Rule is Holding You Back

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

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

View Post

The 3 Essential Keys to a Perfect Workout

In Methods & Success Mindset by The Fit Rebel

Maybe, but why settle for less when you don’t have to? Having a perfect workout is like getting hit by a bus. You always know when it happens. It’s also like many perfect things in life. There just are not enough of them to go around. This quick video highlights the 3 elements you must have to experience the perfect …

View Post

My Secret Weapon for More Strength & Muscle

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

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

View Post

Banking Strength for Faster Muscle & Strength Building

In Methods & Success Mindset by The Fit Rebel

Banking strength is one of those things that can radically change everything you know about getting in shape. -It reduces risk of injury. – It causes less wear and tear on the body, mind and emotions. – It improves motivation over time rather than drains it. – It helps to improve technical abilities. And yet……most folks will blow it off …

Why You’ll Struggle if You Don’t Have Strong Legs

In Uncategorized by The Fit Rebel

To put it simply, strong legs are essential. If you don’t have them you’re process towards any fitness goal will suffer greatly. Listen in and check out why strong legs improve everything from sports performance to fat loss and why you’re sunk if you don’t train your legs. Also check out why most leg training methods drastically fall short of …

View Post

Front Levers for Uncommon Strength

In Playground Workouts, Suspension Training by The Fit Rebel

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

View Post

Hammer Strength Style Press on Suspension Straps

In Suspension Training by The Fit Rebel

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

View Post

Rolling Plank for Complete Core Strength

In Suspension Training, Uncategorized by The Fit Rebel

Lov’n the info these guys over at the Shape Shifter are putting out. It’s all about training for “that look” we all want but by using lots of body weight exercise they are also getting crazy functional and practical. I love this plank variation that I just had to share with you. Few core moves can match it!

Pushup vs. Bench for Real Life Strength

In Push up Training, Uncategorized by The Fit Rebel

Nuth’n wrong with a good old bench press, but when I made the switch to doing push-ups full time my functional pushing and punching strength went through the roof. Here’s a few vids on why. Part 1- The Power Band Part 2- Scapular Stability Part 3- Hand and Elbow Placement

Super Strong with Isometrics: Legs

In Uncategorized by The Fit Rebel

Many claim that isometrics can’t be very functional, but training the legs in an isometric way is in fact very functional since we may use our legs in both isometric and dynamic ways in every day activity.