Will Smith’s Workout – Ali, I, Robot and I am Legend

Will Smith’s workout has been in the spotlight for many years, ever since the actor transformed his body for the movie Ali. Will constantly stays in top shape. For certain roles, such as the aforementioned movie Ali, as well as I, Robot, Hitch and Bad Boys, Smith kicks it up a notch and gets into even better shape. The Will Smith Workout for Ali

The Sequential Muscle-up: A Missing Link in Your Muscle-up Training?

The sequential muscle-up is an important stepping stone towards achieving a true muscle up. Most people training in gyms nowadays have difficulty doing pull-ups, let alone muscle ups. If you are reading this site however, this is soon going to change for you. If you haven’t read it yet, you may want to start with the article on the sternum pull-up. There are several reasons …

Sternum Pull-ups Will Make You Explosive and Prepare You for the Muscle-Up

I first heard of the usefulness of sternum pull-ups towards improving muscle-up performance from my colleague Milko Georgiev, Bulgaria’s top conditioning coach. Here is a video I shot a few years back of him doing 9 muscle-ups with great form. Prior to that, I had read an article by Charles Poliquin mentioning this exercise. Poliquin himself was inspired by the great Vince Gironda if I …

Pushup Fitness Tests… Or How I Schooled The Competition and You Can Too

Pushup fitness tests and competitions are a great way to measure your upper body relative strength, not to mention that they are plain fun! A few years ago at our gym we had an athletic competition with all kinds of disciplines – pull-ups for reps, weighted pull-ups, sprints, long jumps and so on. The push-up fitness test was one of the disciplines. People from all …

Using the Lat Pull Down Machine to Get Strong for Your First Pull-up

The lat pull down machine is a great way for beginners and intermediate people to learn how to use their back muscles properly so that once sufficient strength is acquired, pull-ups and chin-ups can be performed with proper form. In my experience using the lat pull down machine is the fastest way to teach proper technique transition to make pull-ups quickly. Here is a video …

Wrist Roller – The Best Exercise For Increasing Forearm Strength

Wrist roller article with a picture of Bruce Lee? It’s not a coincidence. Besides being an overall health and fitness and martial arts fanatic, he put priority in training his abs and his forearms. The reason for this was that in martial arts power originates in the core or stomach muscles, but is transmitted through the hands. Bruce Lee was not a “fitness freak” just …

How to Increase Biceps Strength without Biceps Curls

Biceps strength can be greatly increased with any pull-up & chin-up workout when you are a beginner. Problem is, the better you get at pull-ups, the more you learn to engage your back – pull with the lats or armpit muscles. This is great because you will develop a great looking v-shaped body. However your biceps strength will reach a plateau because your arms will …

Lower Ab Workouts – A Waste of Time?

Lower ab workouts are often the subject of infomercials trying to sell you fat burning gizmos such as the Self Electrocution Belt ™ and the Low Back Killer Swing™. On a more serious note, what we often see on TV in those commercial breaks is a successful attempt to give people what they want. We want to burn the fat around our bellies. We want …

7 Easy Ways To Add Resistance To Pull-Ups, Chin-Ups And Dips

Pull-ups, chin-ups and dips are among the best exercises you can ever do. The reason for this is that because you are using your bodyweight, you cannot gain excessive weight and body fat while building strength. You can only get good at chin-ups, pull-ups and dips by increasing your relative strength – the ratio between your bodyweight and your strength level. The cool thing is …

4 Dangerous Mistakes People Make With The Full Contact Twist

In the last post I introduced to you the full contact twist and shared a couple of tips on technique and proper form. In this post I want to point out a few mistakes that I’ve seen people make when I teach them the full contact twist. Mistakes are a normal part of the learning process but it is important to learn a safe and …