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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. …

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 …

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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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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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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 Missing Ingredient in Your Flexibility Routine

In Uncategorized by The Fit Rebel

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

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Build More Muscle & Strength with Push Ups

In Push up Training, Uncategorized by The Fit Rebel

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

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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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How to Double Your Pistol Squat Balance

In Leg Training, Uncategorized by The Fit Rebel

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

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Convict Conditioning w/ Tommy Rembiszewski

In Methods & Success Mindset, Uncategorized by The Fit Rebel

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

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Build Strong Abs With Dip Bar Leg Raises

In Core & Abs Training, Uncategorized by The Fit Rebel

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

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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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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 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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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 RebelLeave a Comment

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 …

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 Rebel2 Comments

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 RebelLeave a Comment

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 …

4 Essential Muscle Building Skills

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

I’ve learned the hard way that muscle building is a skill. I spent years believing that I would become big and strong if I could just work hard enough. That approach did work for a little while, but once I grew beyond the beginner stages I ignored the fact that I had to develop certain skills to keep building muscle. …

How to Build Muscle Without Gaining Fat

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

It’s a complete myth that you need to gain fat while trying to build muscle. Again, muscle and fat are two completly different tissues on your body and they are built and lost for completly different reasons. In this video I explain what those reasons are plus a few key strategies to maximize your muscle to fat ratio. Let me …

A Better Way to Stretch Tight Hamstrings

In Leg Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel1 Comment

  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. …

The Cause of Stubborn Muscle Growth

In Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

  Stubborn muscle growth is incredibly frustrating. You put in your time and effort while following that supposidly perfect program to the letter and you still don’t make gains. The issue isn’t that you’re not working hard enough. It’s because you may not have built up enough muscle control.   In the last post I talked about how technique is …

How to Discover What Diet & Exercise Methods Will Work Best for You

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel2 Comments

    It seems like everyone is searching for what works best for them. To a large degree this search is a fruitless wild goose chase. This is because we are all the same at the root cause. We all run faster, build muscle and lose fat for the same reasons. In addition very few people have no idea what …

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 RebelLeave a Comment

  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 RebelLeave a Comment

  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 RebelLeave a Comment

  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. …

The Real Reason Why Push Ups Bring You Limited Gains

In Methods & Success Mindset, Progressive Calisthenics, Push up Training, Uncategorized by The Fit RebelLeave a Comment

  Many believe the myth that you can only become so strong and muscular with push ups. That they can only do so much for you and then you need to graduate to machines or free weights to truly become strong. Hogwash! The push up is an enigma that most people never bother to explore beyond the surface. I partly …

Strength Doesn’t Come From Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel2 Comments

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

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Dead Lift Strength Through Body Weight Exercise Part 2

In Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

In the last post I covered the hits and misses of body weight training when compared to the dead lift. In short, nothing can bring you the same benefits of dead lifting other than the dead lift. This goes for all forms of training. While there is some carry over from a specific exercise to a similar one, the best …

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Why Pain Makes You Weak

In Methods & Success Mindset, Uncategorized by The Fit Rebel2 Comments

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. …

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Ultimate Strength Through Calisthenics

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel2 Comments

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 …

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

In Methods & Success Mindset, Uncategorized by The Fit Rebel4 Comments

  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 Rebel3 Comments

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 …

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3 Reasons You can Build Strength with Calisthenics

In Playground Workouts, Suspension Training by The Fit RebelLeave a Comment

Calisthenics can be a valuable asset if you’re looking to build strength and power.  I’ve been practicing calisthenics for almost 10 years now and I’ve never been stronger and more capable in my life. I’m a stronger cyclist, skier, hiker and I can help a friend move into a 5th floor apartment with ease. A lot of people doubt the ability to …

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The Root Cause of Building Muscle and Strength 2.0

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel2 Comments

If there was a single best way to train for strength and muscle, what are the chances everyone with a body like this is doing the exact same routine? Achieving muscle seems pretty simple. You simply exercise to become stronger and the muscle will come. Problem is, there are so many different types of strength out there, how do you …

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End Workout Plateaus Forever

In Methods & Success Mindset by The Fit Rebel6 Comments

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. …

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This Old Strength Training Rule is Holding You Back

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel4 Comments

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. …

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Smart Aggression vs. Dumb Aggression (How I Screwed up Big Time)

In Methods & Success Mindset by The Fit RebelLeave a Comment

There is no getting around it, getting in shape takes a certain degree of balls-out aggression and edge. The eye of the tiger in it’s natural habitat Diet and exercise isn’t basket weaving and it’s not for the timid or meek that’s for damn sure. That being said, aggression and training for mental toughness can backfire and hurt more than …

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My Secret Weapon for More Strength & Muscle

In Methods & Success Mindset, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel1 Comment

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 …

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

In Uncategorized by The Fit Rebel4 Comments

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 …