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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 RebelLeave a Comment

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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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. …

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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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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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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 …

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Should You Always Train To Your Limit?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Physical change requires hard work, but do you always need to train to your limit in each workout? I always believed the body only changed when you pushed it right to the edge of what it can do. Holding back, even a little bit, would fail to stimulate any change. This sentiment has been echoed in internet memes and social media …

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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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Integrated Activity vs Working Out

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A super successful businessman once told me; “I don’t want work/life balance. I want work/life integration.” How novel. Wouldn’t it be great it we could do the same with exercise? Instead of having an exercise/life balance we strive for exercise/life integration. I think it’s possible and I’ve been doing just this sort of integration for the past few months. Check …

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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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Advanced Bodyweight Training Made Simple

In Uncategorized by The Fit Rebel

One of the most benefits of the R.D.P and Fitness Independence is you learn the basic principals of fitness while also giving you the freedom and flexibility to apply them as you see fit. That way, you gain both better results and the freedom to be fit on your own terms. For a long time, I’ve been looking to do this …

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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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Is Core Training Upside Down?

In Core & Abs Training, Uncategorized by The Fit Rebel

For the past several years I thought I was optimally training my core and abs. My primary strategy has always been to move the lumbar spine since that’s the collection of joints moved through an abdominal contraction. While this movement is important, I’ve come across some new information suggesting the primary movement should be in the hips which flips my …

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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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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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Stimulate Don’t Annihilate Your Muscles

In Methods & Success Mindset, Uncategorized by The Fit Rebel

The advice to stimulate a muscle rather than annihilate it is fantastic to follow. It will save you from injury, speed up recovery and improve motivation to train. It might even save your training career! The only question is how do you that? What does it mean in application? I attempt to answer this and give you some solid ideas …

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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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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 …

Calf Training for Size & Strength

In Leg Training, Uncategorized by The Fit Rebel

Calves are one of the most stubborn muscle groups in the body, but it doesn’t have to be so. After all, they are just like any other muscle group. They can, and will, grow if you train them well. The key is knowing how to do it. In this video I detail some of the little tricks people often ignore …

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 Endurance

In Uncategorized by The Fit Rebel

Training for endurance isn’t rocket science, but there are a few programing details you need to get right. Exercises like squats, jumping, lunges, push ups and rows are staples to an endurance program as are burpees, running, and hill sprints. The most important thing is to understand just what kind of endurance you’re training for. Training for a half marathon is …

Erase Your Pull Up Dead Zones

In Pull Up & Biceps Training, Uncategorized by The Fit RebelLeave a Comment

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 RebelLeave a Comment

  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 …

My Calf Building Secrets

In Leg Training by The Fit RebelLeave a Comment

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.

What “Be Comfortable Being Uncomfortable” Really Means

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel1 Comment

  The saying “be comfortable being uncomfortable” is a common idea in our fitness culture. Until now, I’ve kind of thought it was like a Yogi Bear-ism, you know where he says things like “Disney Land is so crowded no one is going there anymore.” Even though the saying is contradictory you still understand what it means. Recently though I’ve …

Training for Performance vs Training for Asthetics

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

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 …

How to Kill Workout Boredom

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit RebelLeave a Comment

  Boredom kills your ability to progress and advance your workouts. No matter how hard you’re pushing yourself, a boring workout is only slightly better than worthless. It kills you mental edge.  It kills your drive and desire. It kills your focus. Not to mention it’s also a total bear to get through. So I say it’s time we got …

4 Core and Ab Training Mistakes Everyone Makes

In Core & Abs Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel3 Comments

Working in a gym, I often see the same 4 abdominal and core training mistakes made over and over again. Here are some of the biggest examples of such mistakes that I’ve made in the past and I continue to see on a daily basis. Mistake #1- Not working with nearly enough tension The primary reason of most abdominal training …

2 Arm Blasting Body Weight Exercises From Hell

In Playground Workouts, Pull Up & Biceps Training, Suspension Training, Uncategorized by The Fit RebelLeave a Comment

  These two moves are hands-down the best way I know of for focusing and blasting the hell out of your biceps and triceps. These take a little practice to get the technique down, but once you get comfortable with them I promise you’ll be able to push your muscles harder than with any weight machine or preacher curl.  

Technique Isn’t Everything

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

  “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 …

The Value of Unilateral Training

In Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel1 Comment

  Unilateral training is any exercise where one side of your body is moving or working differently than the other side. The world of calisthenics has a rich history of unilateral training. Most body weight exercises progress through shifting your weight from one side to the other. However, walk into almost any gym and you’ll find the vast majority of …

How Easier Exercise Makes Your Body Harder

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

  I have a crazy idea when it comes to fitness. I believe that achieving success comes down to making it easier to do what is necessary to achieve that success. The easier you make things, the faster you’ll reach your goals and the lofty peaks of success suddenly are well within reach. This is why I’m such a big fan of calisthenics and the Triad …

Should You Work a Muscle or Train a Movement?

In Methods & Success Mindset, Suspension Training, Uncategorized by The Fit RebelLeave a Comment

move or muscle As our modern fitness culture has developed and changed we’ve had an interesting dichotomy take shape. Some folks will work out based on the idea that they are working, shaping and strengthening various muscles. Other’s will proudly claim that they work movements rather than muscles. So now you have the debate of working muscle vs working movements. Both ideas …

Breaking Free From the Traditional Workout

In Uncategorized by The Fit RebelLeave a Comment

  One of the biggest advantages of  body weight training is the freedom to break free from the traditional workout. We humans were never really meant to condition our body through the confines of the typical workout. We were built to be active during the day, all day, every day. But working out has become much more of an artificial mode of physical conditioning. Instead of …

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Dead lift Strength Through Body Weight Exercise Part 1

In DIY Fitness Equipment & Reviews, Progressive Calisthenics, Uncategorized by The Fit RebelLeave a Comment

One of the great things about Taigoki is that you can duplicate almost any free weight or machine movement with a body weight equivalent. Hand stands are similar to over head presses. Push ups are similar to bench pressing. Pull ups are like pull downs. Plus you can do any sort of focused isolated exercise imaginable with a set of …

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Why Pleasure is More Important Than Pain in Fitness

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

In a previous post I wrote about how pain is weakness invading the body rather than leaving the body as some hardcore folks like to claim. As I’ve also stated in previous posts, every exercise you do is essentially a set of instructions you are “downloading” to the cells of your body. If we put the two philosophies together we …

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End Workout Boredom Forever

In Methods & Success Mindset, Uncategorized by The Fit Rebel3 Comments

Boring workouts suck! They suck your time, your energy and even your potential to see results. Boring workouts require far more effort on your part but give you only a slightly effective workout at best. A lot of folks resort to magazines or watching things on a screen to distract their mind, but this is one of the single worst …

9 Commandments of Effective Body Weight Training

In Leg Training, Uncategorized by The Fit RebelLeave a Comment

Body weight training is like any other form of exercise. If you follow some basic rules you’ll gain massive benefits. Ignore those rules and your results will be hard to come by no matter how hard you work. Below are the fundamental tenants of super effective body weight and Taigoki training. #1- Technique is king. Everything you want, from ripped …

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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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Is Dynamic Tension the Ultimate in Functional Training?

In DIY Fitness Equipment & Reviews, Methods & Success Mindset by The Fit Rebel10 Comments

Dynamic tension is something I have a mixed history with. Like body weight exercise, it promises the world of strength and fitness can be had with little to no equipment and less of a cost upon the lifestyle. So naturally, I’ve been interested in it as a training method for Fitness Independence. When I went to study in Japan I …

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Introducing the Next Wave in Body Weight Exercise and Fitness

In Suspension Training, Uncategorized by The Fit RebelLeave a Comment

Introducing Taigoki. It’s all about “Movement for a change.” My story into exercise is much like many other’s. At first I started doing everything by the book and staying within the lines. After so many years, I decided to be a little adventurous and do things a little differently. I changed how I did different techniques, and my over all …

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The Importance of Comfort in Hard Core Training

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

Okay, maybe not that sort of comfort, but being as comfortable as possible is key in maximizing result producing workouts. Believe it or not, your personal comfort is incredibly important when it comes to blasting past new PRs and achieving ever higher levels of fitness. Forget the macho tough-guy attitude that any sort of discomfort will help you get the …

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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Body Data and the Myth of Working Out

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

  The idea that the body only receives information to change and operate during the workout is  entirely untrue. The reality is that your body is constantly receiving “instructions” on how it should function and operate. It’s always learning and being conditioned 24/7. I like to call these signals and instructions “body data”. Every single movement you do, from drumming …

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The Body Builder vs. Athlete Dichotomy

In Methods & Success Mindset by The Fit Rebel7 Comments

The drive to both train for performance as well as appearance is a big obstacle on the journey towards Fitness Independence. Sometimes the two just short circuit the results you really want. Other times it just causes more confusion over how to get what you want. This is one of the best podcasts I’ve done. It will clear up a …

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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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The 3 Best Body Weight Exercises for Muscle Mass

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

Note: These moves, and the muscle building program are explained in more detail in the Triad Muscle Revolution.   Calisthenics are often seen as lightweight exercises that do little more than improve endurance and muscle tone. I used to think this myself, however I’ve used (and have seen others use) the following 3 body weight exercises exclusively to pack on …

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Ultimate Functional Training With Progressive Calisthenics

In Playground Workouts, Uncategorized by The Fit RebelLeave a Comment

Both strength and balance are essential for functional strength outside of the gym. Over the past few years I’ve come to understand the essential relationship between balance and strength. To put it simply, strength without balance and control is largely useless. It’s like cramming a 700 horsepower engine into a car with worn brakes, soft suspension and bald tires. Even …

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I’m Messing with Fitness Tradition

In Methods & Success Mindset by The Fit RebelLeave a Comment

I’ve often been told that the exercises and methods in our fitness culture have been tested through eons of time and thus shouldn’t questioned or messed with. Sorry folks, but I love messing with tradition. – Is the barbell just as artificial as weight machines? – Do we really need a rest day from working out? – Is there even …

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The Power of Multi-Dimensional Progression

In Methods & Success Mindset by The Fit Rebel2 Comments

One of the biggest reasons why the score board works so well, is because it promises the potential for endless progression. Even after 5 years you can still use it to advance your strength and capabilities. That might seem like one of those sales pitches that sounds too good to be true. After all, you can’t progress forever….or can you? …

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How Technical Erosion Kills Your Workout Results

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel2 Comments

Technical Erosion is the “silent killer” of workouts. It’s when your ability to maintain correct technique starts to falter. It disappears slowly  kind of like a sandcastle in the surf or a stone in a river. It starts with a half millisecond here, or a few degrees there. It may not be a big deal at first, but as the erosion …

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Proof That Passion Fuels Success in Fitness

In Methods & Success Mindset by The Fit Rebel2 Comments

The Red Delta Project was created upon the philosophy that love and passion are the fuel that creates success in fitness. In a culture where most folks simply endure and strive to get through, you can spot this who have passion a mile away. Those people walk different, talk different and are…well……different. They are special because they have a fire …

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Monthly Challenge #2: Race the Clock

In Methods & Success Mindset by The Fit Rebel6 Comments

  Few things are more dull and boring than traditional cardio. I should know, I spent years just slogging my way on an elliptical or spin bike while waiting for the clock to tick down. This month’s challenge is to add some spice to your cardio. Spacificaly aiming to improve your performance in your activity of choice. It’s really simple …

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The Science of Willpower Part 3: Fueling Your Exercise

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

  No doubt about it, using exercise to condition and sculpt the body takes massive amounts of energy. To a degree, willpower is the fuel that supplies the energy. However, there is something stronger than willpower. Something so much more powerful that it can fuel you to mow down anything that stands in your way. Listen in and leave your …

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The Beauty of the 3 Exercise Workout

In Methods & Success Mindset, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit Rebel10 Comments

Recently I’ve been getting back into using workouts that are built with 3 exercises. A 3 exercise workout has many benefits including: – Simple and strait forward. I am a firm believer that the simpler we make our diet and exercise strategies, the more effectively we can put them into practice. When things get complex, the opportunity to struggle becomes …

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How Progressive Calisthenics Help You Kick Ass

In Playground Workouts, Uncategorized by The Fit Rebel3 Comments

Progressive calisthenics is the art and science of advancing calisthenics to produce greater levels of strength and ability. It’s not about adding more weight to the body (that’s loaded calisthenics) it’s about using leverage, balance, control and skill. Common examples are shifting push up and pull ups, single arm recline rows and pistol squats. Most strength enthusiasts wouldn’t touch progressive …

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Can Willpower Be a Bad Thing???

In Methods & Success Mindset by The Fit Rebel5 Comments

Willpower is one of the most over rated aspects in our fitness culture. While some degree of willpower is necessary, it’s not a very reliable source of motivation. Remember, we can place an infinite amount of stress upon ourselves from diet or exercise but we only have a finite amount we can withstand before we collapse. In other words your …

The HUGE Importance of Simplicity in Fitness

In Methods & Success Mindset by The Fit Rebel1 Comment

I’m a HUGE fan of simple. I love it so much I have based my entire life upon the principals of simplicity. I even based my one and only tattoo on the idea of simplicity.But once in a while I come across someone who comments on my Youtube channel or in the gym who says: Love your ideas but it’s …