Isometrics for Muscle Growth and Fat Loss

Happy Monday everyone. Let's dive into the primal, unyielding power of isometrics—the forgotten art of muscle-building and fat-torching that doesn’t require fancy equipment, endless reps, or a gym membership. This is raw, unfiltered strength training that’s been battle-tested by ancient warriors, modern athletes, and anyone who dares to develop a body of granite while burning fat like a furnace. Buckle up, because it's about to get a little crazy! 💪🔥

What Are Isometrics? The Art of Immovable Force

Isometrics are the ultimate expression of strength without motion. You’re not lifting, swinging, or curling. You’re pushing, pulling, squatting and holding against an immovable object—or your own body—with maximum intensity. Think of pressing against a wall with all your might, squeezing every fiber of your being into a single and very intense moment in time. That’s isometric training. It’s you versus resistance, locked in a battle where neither budges, but your muscles scream and grow without the wear and tear on the joints.

Why should you give a damn? Because isometrics are the secret weapon for building muscle, torching fat, and forging mental toughness—all in less time than it takes to scroll through your X feed. No fluff, no bullshit, just results.

Why Isometrics Are a Game-Changer

Let’s be real about this:

Muscle Growth that doesn't require the Gym

Isometrics trigger hypertrophy—that sweet, sweet muscle growth—by recruiting maximum muscle fibers in a single, intense contraction. When you push against a wall or hold a plank (especially on your fists) with every ounce of your soul, you’re firing up more muscle fibers than most dynamic lifts. Studies show isometric contractions at 70-100% of your max effort can rival traditional weightlifting for muscle gains. No barbell? No problem. Your body is the ultimate resistance.

Fat Loss That Hits Like an Epic Sledgehammer

Isometrics are a metabolic inferno. Holding a position with maximum tension spikes your heart rate, ramps up EPOC (excess post-exercise oxygen consumption), and keeps your body burning calories long after you’re done. Pair that with caloric balanced eating, and you’re shredding fat like Zeus DE-STROYING the Titans with his Thunderbolt. Plus, the high-intensity nature of isometrics boosts growth hormone and testosterone, which are fat-loss dynamos.

Time-Efficient Domination

In less time than a Sitcom Episode, that would be all you need. Isometric workouts are short, brutal, and effective. A few max-effort holds, done right, can leave your muscles quaking and your metabolism roaring. Perfect for those who are too busy conquering life to spend hours in the gym.

Joint-Friendly, Iron-Tough

Unlike heavy lifts that can grind your joints into dust and leave you in pain later on in life, isometrics are low-impact. You’re not moving, so there’s less wear and tear on your knees, shoulders, or spine. But don’t be fooled—this isn’t “easy.” You’ll feel the burn, and your muscles will beg for mercy.

Mental Fortitude Forged in Fire

Holding a max-effort isometric isn’t just physical—it’s a mental crucible. You’re not just fighting gravity or fighting hard at a sticking point; you’re fighting doubt, weakness, and the urge to quit. Every second you hold that position, you’re forging a mind of steel. This is where legends are made.

The Science of Isometric Domination

Time to get a little nerdy for a second (because knowledge is power). Isometrics work by creating maximal muscle tension without changing muscle length. This tension recruits fast-twitch muscle fibers—the ones responsible for explosive strength and growth. Research from the Journal of Strength and Conditioning Research (2023) shows that isometric training at 80-100% of max voluntary contraction for 6-10 seconds per hold can increase muscle size and strength comparably to dynamic resistance training.

For fat loss, isometrics shine because they’re high-intensity. A 2024 study on X highlighted that isometric protocols, like wall sits or plank variations, elevate heart rate and calorie burn similar to HIIT workouts. Plus, the hormonal response—spikes in growth hormone and adrenaline—supercharges fat oxidation.

But here’s a real kick in the ass that you'll want to know: isometrics improve neurological efficiency. Your brain learns to recruit more muscle fibers, making you stronger without adding weight. It’s like upgrading the software of your nervous system. Hence, Muscle Control.

Mindset: Visualize crushing your goals with every hold. This is your time to dominate.

Why Isometrics Are the Ultimate Equalizer

Isometrics don’t give a shit about your age, size, or experience level. Whether you’re a grizzled gym veteran or a newbie stepping into the Colosseum, isometrics meet you where you are. No fancy equipment? Use a wall, a doorframe, the Worldfit Iso Trainer or your own body. Stuck in a tiny apartment? You’ve got enough space. Traveling? Do it in your hotel room. Injured? Isometrics can be tailored to avoid pain while still building strength. This is where the Iso-Bow can really come in handy.

And let’s talk mental gains. Every hold is a test of will. You’re not just building muscle—you’re building discipline, resilience, and an unbreakable spirit. In a world full of distractions, isometrics demand focus. They demand you show up. Respect it and it'll reward you.

Start forging your body into a weapon. Isometrics are your ticket to muscle growth, fat loss, and a mind of steel—all without stepping foot in a gym. This isn’t a trend; it’s a lifestyle. It’s the path of the Spartan, the samurai, the olympian.

So, stand up, find a wall, and push with everything you’ve got. Hold that push-up at mid point until your arms, shoulders, chest, back and core screams. Squat until your legs quake. This is your moment to rise, to conquer, to become a beast incarnate.

Drop a comment here and tell me how you’re unleashing your isometric fury. Let’s build an army! 🦁💥

Be Amazingly Awesome

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Mastering Movement and Owning Your Self-Awareness

Listen up, this ain’t just another post about throwing weights around or grinding through bodyweight exercises like a savage. You're going to learn that this is about owning every damn inch of your movement, commanding your body like a warlord, and tapping into the primal self-awareness that makes you unstoppable. This is about control—not just of your muscles, but of your mind, your focus, your entire fucking existence in and out of the the gym. Get your ass ready because we’re going deep into the art of mastering your movement and waking up to the beast you were always meant to be. Let’s get this thing rolling.

The Power of Controlled Movement: You Are the Master, Not the Machine

Imagine For A Moment: You’re doing Hindu Squats, feet are in place, you're focused like a predator on the hunt. Most people? They’d just drop, bounce, and pray they don’t fall over from raising the heels. Not you bro. You’re different. You control the descent, every muscle firing with intention and pace. Your legs are working in unison with the arms, core and back are aligned like a dominate tag team, and your mind? Razor-sharp, feeling every inch of the movement. That’s power. That’s you in the driver’s seat.

Controlled movement isn’t just about looking pretty under the bar—it’s about owning the process. Every rep, every set, every step you take in your workout is a chance to dominate. When you move with precision, you’re not just training your body; you’re forging a connection between your mind and your muscles that’s stronger than steel, remember the wise words of Thulsa Doom "Steel isn't strong boy, flesh is stronger.". You’re telling the universe, “I’m running the show here.”

Take the Spike Push-Ups. Almost anyone can do a regular push-up. But with the Spikes (also known as Neuro-Grips)? You feel EVERYTHING, the engagement is so intense it becomes a level of strength that the majority of the population could possibly fathom . You go down and come back up with purpose, every muscle screaming in harmony, because you’ve trained yourself to know your body. That’s not just strength—that’s mastery. That’s control with incredible power. Feel every fiber. Own every inch. Watch your strength skyrocket when you stop rushing and start controlling.

A Major Key to Unlocking Your Inner Olympian

Now let’s talk about a real game-changer: self-awareness. This ain’t some fluffy meditation bullshit. This is about knowing exactly what’s going on in your body and mind when you’re in the arena. It’s about hearing the signals, reading the feedback, and adjusting like a general on the battlefield.

You ever see someone grinding through a workout, face twisted, form crumbling, ego screaming louder than their muscles? That’s a lack of self-awareness. They’re not listening to their body—they’re just chasing numbers, numbers have their place but this isn't what it's about. You’re different. From a weight training perspective, you feel when your knees cave on a squat. You know when your lower back rounds on a deadlift. You sense when your mind’s drifting and your focus is slipping. And you fix it. Right then, right there.

Self-awareness is your superpower. It’s the voice that says, “Yo, tighten that core,” or “Ease up, you’re not warmed up yet.” It’s the instinct that tells you to drop the weight and drill form instead of chasing a PR that’ll wreck you. It’s the clarity to know when you’re dog-tired and need rest, not another Red Bull and a death march of a workout.

How do you build this? Start simple: check in. Before every set, take a breath and scan your body. Feet planted? Core tight? Shoulders back? Mind locked in? That 10-second ritual will transform your lifts and your life. You’re not just moving weights or your own bodyweight—you’re commanding your entire being.

The Mind-Muscle Connection: Where Control Meets Awareness

Here’s where it all comes together and the cream of the crop of what's truly important: The mind-muscle connection. This is the holy grail of training, the point where control and self-awareness fuse into something unstoppable. When you’re dialed in, you don’t just “do” a bicep curl or a push-up—you feel the muscles contract, stretch, and explode with every rep. You’re not just pushing through a bench press or getting that chin over the bar in a pull-up—you’re commanding those muscles to fire in perfect sync.

This connection doesn’t happen by accident. It’s built through focus, intention, and relentless practice. Next time you’re in the gym or out at the park, don’t just count reps like a robot. Feel them. Visualize the muscle working. Picture the fibers tearing and rebuilding stronger. Make every rep a masterpiece, not a chore or punishment.

This level of control and awareness doesn’t just make you a beast in and out of the gym. It spills over into life. When you can master say a 400-pound deadlift with perfect form, you start walking taller, thinking clearer, and tackling challenges like a freaking Spartan. You’re not just building muscle—you’re building a legacy.

Own It, Every Damn Day

So here’s the deal, everyone. You’re not here to half-ass your workouts or sleepwalk through life. You’re here to dominate, to move with purpose, to know your body and mind like a Jedi knows his lightsaber. Controlled movement and self-awareness aren’t just exercise tricks—they’re the keys to unlocking your true nature within.

Next time you step into the gym or wherever you train, don’t just show up. Arrive. Feel every step, every breath, every rep. Be present. Be powerful. Be aware. Because when you control your movement and master your self-awareness, you’re not just training—you’re forging a legacy of strength, discipline, and unrelenting might.

Now go out there and crush it. Be amazingly awesome, and conquer your destiny.

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Ready To Go Beast Mode With Movement 20XX?

It’s time to break free from the cookie-cutter gym grind and tap into something primal, something real. If you’re tired of soulless reps and chasing numbers that don’t mean jack shit for how you move in the real world, then Vahva Fitness’ Movement 20XX might just be the spark to ignite your inner beast. This ain’t your typical fitness program—it’s a philosophy, a lifestyle, and a damn powerful way to reclaim your body’s potential. Let’s really get into what makes this course a game-changer, straight-up.

What the bloody Hell Is Movement 20XX?

Movement 20XX, crafted by the Finnish fitness rebels Samuli Jyrkinen and Eero Westerberg, is Vahva Fitness’ flagship program. It’s a bodyweight-based system that blends strength, mobility, and flow into a holistic approach to fitness. Forget the bro-science of “lift heavy or go home.” This course is about moving like an animal, flowing like a martial artist, and building a body that’s as functional as it is jacked. Drawing from martial arts, gymnastics, calisthenics, and even a pinch of yoga, it’s designed to make you strong, limber, and ready for anything life throws at you.

The program’s core philosophy? Your body is built to move in a million dynamic ways, not just to pump iron in a straight line. It’s about mastering lizard crawls, animal flows, pull-ups, and movement patterns that make you feel like a predator, not a robot assassin. With a 6-month structured plan, HD video tutorials, and lifetime access, Movement 20XX is your blueprint to becoming a versatile, injury-resistant badass.

Why Movement 20XX Hits Different

Here’s the raw deal guys: most fitness programs are obsessed with making you work that "no pain, no gain" bullshit and "ground and pound" you into the earth instead of making you better. Movement 20XX flips that script. It’s not about redlining your body into a sore, broken mess. Instead, it’s about precision, control, and progression. Here’s why it’s worth your time:

Holistic Gains, No BS: This program hits strength, mobility, and flow in one insane package. You’re not just building biceps; you’re improving joint health, coordination, and agility. Lizard crawls and animal flows torch your core and make every joint in your body bulletproof. Many users of this program, who ditched kettlebells and other implements after battling lower back pain, reported feeling “amazing” after six months—stronger, more mobile and pain-free.

Going Beyond The Gym: You don’t need a fancy gym or equipment. A small room and maybe a pull-up bar are enough to dominate these workouts. Perfect for those of us who’d rather train in a park or at home than deal with crowded gym bros. The workouts are short—15 to 30 minutes—but don’t let that fool you. They’ll humble you, they've hit me hard at times and I still felt like a million bucks.

Cub to Beast: Whether you’re a couch potato or a seasoned athlete, Movement 20XX scales to your level. Beginners get clear coaching to nail the basics, while advanced movers can crank up the intensity with harder progressions. Maria, a mom who learned cartwheels for the first time, unlocked moves she never thought possible. That’s the kind of empowerment we’re talking about.

Fun as Hell: Let’s be real—most workouts are so tedious and boring. Not getting that crap here. The animal-inspired flows (think bear crawls, monkey walks, and low-flow rolls) and creative movement patterns keep things fresh. It’s like playing while getting shredded. Users rave about how the workouts “never get dull” and feel like a dance with your own body.

Injury-Proof Your Body: Unlike programs that grind your joints into dust, Movement 20XX prioritizes posture and structural balance. It’s helped a ton of people who had ankle, knee, and hip pain, move pain-free and build muscle. The focus on mobility and proper form means you’re not just chasing gains—you’re building a body that lasts.

The Gritty Details: What You Get

When you sign up for Movement 20XX, you’re not just buying a course—you’re investing in a transformation. Here’s what’s in the package:

Nearly 100 HD Videos: Eero Westerberg himself walks you through every move with crystal-clear demos. No guesswork, just precise instruction on what to do and what not to do.

6-Month Training Plan: Daily workouts and weekly schedules take the thinking out of your training. It’s plug-and-play, with progressions that evolve as you get stronger.

Five Core Elements: The program breaks down into lizard crawls, climbing, squats, static strength, and active flexibility. Each targets different aspects of movement, from explosive power to fluid grace.

Flow Routines: Eleven structured flow routines blend movements into seamless sequences. Think of it as choreography for your inner warrior. Plus, a free expansion library that adds even more flows to keep you progressing and learning.

Lifetime Access: Pay once. The Recommended Package which gives you the Full access to Movement 20XX. Your access never expires All content and bonuses included. 6-month training program plus a Special: Movement MasterClass is under $300. 

If you want to go for the Personalized Experienced which includes all the stuff the Recommended Course has but you also get an additional 3 months of online coaching with Eero Westerberg (Includes a personalized plan, 2 consultation/coaching calls, email support and form check analysis) which is at under $2500

Compare that to $60-$100 per session for a personal trainer who might not even get movement training.

Money-Back Guarantee: Vahva stands behind their product with a 30-day, no-questions-asked refund policy. That’s confidence in their system.

The Real Talk: Pros and Cons

No program is going to be perfect, so let’s cut through the hype.

Pros:

Transformative: Users report insane improvements in mobility, strength, and confidence. One 44-year-old dude said he felt better than he did in his 20s.

Versatile: Works for all levels, from newbies to pros like UFC champ Jiri Prochazka, who trained with Eero.

No Equipment Needed: Ideal for home workouts or travel.

Fun and Engaging: The creative flows make training feel like an adventure, not a chore.

Holistic Approach: Combines physical and mental fitness, inspired by Finnish grit and Eastern movement practices.

Cons:

Pricey Upfront: Paying 4 digits, it’s a quite an investment compared to apps like Cali Move ($60). Is it worth it? If you value true quality and lifetime access, hell yeah. But it’s not cheap.

No Native App: The platform is mobile-friendly, but it’s not a dedicated app, which can feel clunky on phones.

No Progress Tracking: You’ll need to track your own gains, as there’s no built-in system for logging progress.

Not for Everyone: If you’re all about bodybuilding or maxing out deadlifts, this might feel too “flowy” for your taste. It’s for those who want to move better, not just look bigger.

Who’s This For?

Movement 20XX is for anyone who wants to own their body, not just sculpt it. It’s for:

Fitness enthusiasts bored with repetitive gym routines.

People recovering from injuries who need a low-impact, joint-friendly program.

Athletes looking to boost performance in sports, martial arts, or dance.

Beginners who want a structured, scalable way to get fit without a gym.

Warriors who crave a challenge that’s as mental as it is physical.

If you’re the type who wants to flow like a panther, lift like a gorilla, and move without pain, this is your jam.

The Verdict: Is Movement 20XX Worth It?

Fuck yes, it’s worth it—if you’re ready to commit. Movement 20XX isn’t just a workout; it’s a mindset shift. It teaches you to move with purpose, to respect your body’s natural design, and to push your limits without breaking yourself. The price tag might sting, but with lifetime access and a money-back guarantee, it’s a low-risk bet on a stronger, more capable you. Users like Annie, at 65, gained mobility they never thought possible. That’s the kind of impact we’re talking about.

This program isn’t about chasing six-packs or ego-lifting. It’s about becoming a functional, confident, and resilient human. If you’re ready to ditch the treadmill and unleash your inner beast, Movement 20XX is your ticket. Check it out at and start moving like you were born to.

Now, go dominate. 💪

Stay strong, stay mighty and be amazingly awesome.

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Disclaimer: Always consult a doctor before starting any fitness program, especially if you’ve got pre-existing conditions. Train smart, not reckless.

Note: Prices and details are based on available info as of 2025 and may change. For the latest, hit up Vahva Fitness.

Be Fit, Live Free: A Bad Ass Guide To Fitness Freedom

How goes it? Are you ready for another sweet review about the Red Delta Project, because today we’re diving headfirst into the raw, unfiltered wisdom of Be Fit, Live Free by the one and only Matt Schifferle, the mastermind behind this book. This isn’t just a book—it’s a manifesto, flipping the bird to the fitness industry’s snake oil peddlers, and a roadmap to reclaiming your strength, your health, and a life you can be proud of. If you’re tired of being shackled by dogmatic diets, soul-crushing gym routines that are so tedious & boring and influencers who care more about their bank accounts than your physique, then buckle up. This is the Excalibur of fitness independence, and I’m here to tell my stance and my truth.

The Man, The Legend, The Calisthenics Crusader

Let’s start with Matt Schifferle himself, because this dude is the real deal. A 5th-degree black belt in Taekwon-Do, a lifelong calisthenics fanatic, and a personal trainer who’s been in the trenches for decades, Matt’s not some Instagram bro flexing in a mirror with a protein shake or some narcissistic "Guru". He’s a Vermont-born, Colorado-dwelling, ice-cream-loving everyman who figured out that fitness doesn’t have to be a prison sentence. Through his Red Delta Project, Matt’s been dropping knowledge bombs on YouTube, in books, and in person, helping tons of people in stratospheric numbers, I shit you not—that cuts through the noise and gets them strong without losing their soul. As Paul Wade, the Convict Conditioning legend, calls him “the greatest living expert in bodyweight bodybuilding alive today.” That’s not hyperbole; that’s a fucking fact.

In Be Fit, Live Free, Matt distills his philosophy into a primal, no-BS guide that’s as refreshing as a cold plunge in a mountain stream. This book isn’t about chasing a six-pack or fitting into some cookie-cutter generic program. It’s about tapping into the principles of Mother Nature and human biology to build a body that’s strong, functional, and free—free from fads, free from dogma, and free from the grind that makes you dread working out.

Want To Know The Fitness World’s Dirty Little Secret?

Matt’s got the balls of vibranium to call out out the fitness industry for what it is: a circus of confusion designed to keep you guessing and spending (especially on courses that cost more than 200 dollars yet has less than $10 of the quality). Influencers with spray-tanned abs and million-dollar smiles push quick fixes, miracle diets, and $2,000+ workout machines, all while laughing their way to the bank (asshole galore I'd say). As one reviewer put it, “The influencers don’t have others’ best interests at heart, they have their bank accounts at heart… it’s disgusting.” Matt sees through the smoke and mirrors, and in Be Fit, Live Free, he rips the curtain down with a vengeance.

The problem? Modern fitness culture thrives on complexity and dogma. You’re told you need a 12-week shred plan, a keto diet, or a garage full of equipment to get fit. Wrong. Matt argues that fitness is simpler than that—way simpler. It’s about fundamentals, not fads. It’s about moving your body the way it was designed to move, eating in a way that doesn’t make you miserable, and building habits that last longer than a New Year’s resolution. This book is a rebellion against the idea that fitness has to be hard to be effective or one person's way or the highway. As Matt says, it’s about “be[ing] fit and liv[ing] free.” I love that shit man.

What’s Inside the Book? Pure Gold, That Pirates Of The Caribbean Would Kill For

Be Fit, Live Free is like a Swiss Army knife for fitness—compact, practical, and ready for anything. Matt doesn’t waste your time with fluff or “geschwafel” (that’s German for nonsense, and REAL reviewers love that he cuts it out). Here’s what you’re getting:

A Back-to-Basics Blueprint: Matt strips fitness down to its core principles, rooted in human nature and biology as mentioned earlier. Think calisthenics, functional movement, and nutrition that doesn’t require a PhD to understand. He’s not here to sell you on some trendy superfood; he’s here to remind you that your body is the ultimate gym.

A Smackdown of Fitness Myths: Matt takes an epic sledgehammer to the lies you’ve been fed. Diets that promise instant results? Doomed from the start. Workouts that demand wasted hours of your life? Unnecessary. He explains why “almost all diets are based on the same flawed premise” and why “almost everything you’ve learned about using exercise to change the shape of your body is wrong.”

Real Talk on Motivation and Mindset: This isn’t just about push-ups and pull-ups (though Matt’s got you covered there and is one of the very best in the world at them). It’s about rewiring your brain to see fitness as a lifelong adventure, not a punishment. He tackles the toxic influence of social media, the pressure to look like a fitness model, and the unrealistic expectations that make people quit. One reader said it best: “The book helps [YOU] set realistic and healthy expectations.” For real, there are numbnuts out there preaching DANGEROUS advice such as drinking 30 or more cups of espresso a day for caffeine intake and smoking cigarettes saying "That's the way to go". That's not health, that's straight up murder to the human body.

Practical Tools for Every Level: Whether you’re a beginner who can barely do a push-up or a seasoned athlete banging out archer pull-ups like it's going out of style, Matt’s got strategies for you. His focus on progressions—simple, skill-light movements that build strength over time—means you’re never stuck. Plus, he’s a huge fan of suspension trainers and bodyweight exercises, so you don’t need a fancy gym filled to the rafters of equipment.

A Dose of Humor and Humanity: Matt’s not some drill sergeant barking orders. He’s a regular guy who loves skiing, biking, and Ben & Jerry’s. His writing is direct, relatable, and occasionally funny, like a buddy who’s got your back and hangs with you. Reviewers rave about his "positivity" and how he “makes training interesting and fun to do.” That's what training should be about.

The only gripe? Some typos. There are a few Grammar Nazis that wished Matt had hired a sharper editor, but let’s be real—when the content’s this good, a misplaced comma ain’t gonna ruin the party. 

Why This Book Hits Like a Mike Tyson Knockout Punch

What makes Be Fit, Live Free stand out in a sea of fitness books? It’s the philosophy. Matt’s not just teaching you how to do a squat; he’s teaching you how to think about fitness. He’s not promising you a beach body in 30 days; he’s promising you a lifetime of strength and freedom. As one reader said, “Discovering the work of Matt Schifferle has been the game-changing advice I have always been searching for in the world of fitness.” Awesome.

Matt’s approach is holistic. He covers the physical (exercises like push-ups, pull-ups, and squats), the mental (how to stay motivated without burning out), and the cultural (why social media’s comparison game is a trap). He’s not afraid to get deep, either. He draws parallels to masters like Jiro, the sushi chef from Jiro Dreams of Sushi, who spent a lifetime perfecting the basics. That’s what Matt’s about: mastering the fundamentals, not chasing the shiny new thing.

And let’s get down to brass-tacks about results. The Real Reviewers are raving about this book. One guy went from struggling to banging out advanced moves like commando pull-ups and weighted split squats, all thanks to Matt’s guidance. Another called it “chalk-full of highly potent information” that’s “easily digestible” for anyone. Even skeptics who’ve read every fitness book under the sun say this one’s different: “It’s stuff you know you know but need telling.”

My Verdict: A Must-Read for Fitness Fanatics (Along with Collectors)

Here’s the bottom line: Be Fit, Live Free is a battle cry for anyone who’s sick of the fitness industry’s lies and  is ready to take control of their health. Matt Schifferle doesn’t just hand you a workout plan; he hands you a mindset, a toolkit, and a vision for a life where fitness is fun, sustainable, and yours for the taking. This book is for the busy mom who wants to stay strong, the desk jockey who needs to move, and the athlete who’s tired of beating their joints into submission. It’s for anyone who believes that fitness should enhance your life, not dominate it.

Read this book. Live and soak up its principles. Be fit, live free. And while you’re at it, check out Matt’s Red Delta Project on YouTube for a masterclass in calisthenics and common sense. His Grind Style Calisthenics paperback is another gem, and at under 30 bucks, it’s a steal compared to the overpriced bullshit that looks promising but leaves you at the alter in the rain.

So, what are you waiting for? Grab Be Fit, Live Free, strap on your suspension trainer, and start building a body that’s as strong as your spirit. As Matt would say, “Live fit, be free.” Now go be amazingly awesome.

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Why Matt Schifferle's Overcoming Isometrics Is The Most Bad Ass Cheat Code For Strength

Ladies and gents, welcome, gather ‘round the altar of strength, because today we’re diving into one of my personal favorite courses that’ll make your muscles quake and your nervous system bow in reverence. Matt Schifferle’s Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength isn’t just a book—it’s a manual for developing power, a blueprint, a fucking Excalibur for carving out a physique that screams dominance without ever stepping foot in a gym. If you’re ready to tap into the primal entity dormant in your bones, buckle up—this is gonna be a hell of a ride.  

The Gospel of Isometrics: Strength Without Movement

Let’s cut through the bullshit. The fitness world is a circus of fads—an overwhelming level of "influencers", over the top "gurus", and don’t even get me started on those Youtube Videos where a guy does 1 Pull-Up and acts like he's god's gift to fitness. But amidst the chaos and questionable tactics, Overcoming Isometrics stands like a monolith, unyielding, rooted in the timeless truth that real strength comes from tension, not gimmicks. Schifferle, the mastermind/jedi behind Red Delta Project, doesn’t waste your time with fluff. He delivers a system so potent, it’s like hacking your nervous system to unlock Herculean power.  

Isometrics, for the uninitiated, is the ART of generating maximum muscle tension without movement. Think pushing against an immovable wall, squeezing a strap until your veins pop, or holding a position until your soul screams. It’s not about reps or set schemes—it’s about pure and unadulterated intensity. Schifferle’s approach, specifically overcoming isometrics, takes this to another level. Unlike yielding isometrics (like planks, where you’re fighting gravity), overcoming isometrics pit you against an immovable force—your own body, a doorframe, or a WorldFit IsoTrainer. The result? A neural supercharge that makes every fiber in your body fire like a V8 engine.  

This book isn’t just a guide; it’s a manifesto for those who want to build muscle, forge strength, and defy limitations—whether you’re a grizzled lifter or a 75-year-old vet of Physical Culture reclaiming your vitality. Schifferle’s got no patience for dogmatic approaches, and neither do I. Let’s break down why Overcoming Isometrics is the most badass addition to your training arsenal.  

Why This Book Hits Like a Sledgehammer As If In The Hands Of John Henry

It’s the Ultimate Neural Hack

Schifferle drops a truth bomb: your strength isn’t just about muscle size—it’s about your nervous system’s ability to recruit those muscles. Most workouts—free weights, machines, even calisthenics—only use as much energy as needed to move the load. Overcoming isometrics? They demand EVERYTHING. By pushing or pulling against an immovable object, you’re training your brain to fire every motor unit in your body. It’s like overclocking a computer, except the computer is your goddamn biceps. Readers on Goodreads rave about this. One person, after years of push-ups and squats, said, “A couple weeks in, I am seeing progress that I haven’t seen in years.” That’s not hype—that’s your nervous system waking up and saying, LFG.  

No Gym, Not A Problem

You don’t need a fancy gym membership or a rack of dumbbells to get jacked. Schifferle’s system uses your body, your environment, or cheap tools like straps or an IsoTrainer. Doorframes, countertops, even a sturdy table—your house becomes a fortress of gains. This is perfect for travelers, the busy parents, or the minimalist soldiers of muscle who know real strength, doesn’t need a $5,000 squat rack. A reviewer in their mid-70s, who’d long abandoned heavy weights, picked up this book and started training three times a week. “I already feel physically and mentally better,” they wrote. That’s the power of a system that meets you where you are.  

Injury-Proof Your Gains

Let’s really get real here. If you’re over 30 or 40 (like myself), your body’s probably been through some crazy stuff. Dynamic exercises potentially can be brutal on joints, but isometrics? They’re like a warm hug from a grizzly bear. Schifferle explains how overcoming isometrics let you build strength without risking injury, making them a godsend for older lifters or anyone rehabbing. One reviewer noted, “Isometrics is specifically ideal for older individuals who have various injuries and health issues which make dynamic exercises counterproductive.”  

Practical as AF

Schifferle doesn’t bore you with 300 pages of theory or the history of isometrics (that has come and gone). He gets to the point: how to do it, why it works, and what exercises to start with. The book’s packed with clear illustrations, a 4-step process for building muscle, and a breakdown of muscle chains so you know exactly what you’re targeting. A UK reviewer has said without blinking an eye it's  “Not for those looking for theory or history of isometrics, this book is for people who want a practical guide and just get on and do it.”  

The Mind-Muscle Connection

If you’ve ever watched a powerlifter psych up before a deadlift, you know the mind is the real engine of strength. Schifferle hammers this home with the thunderous force of Thor, emphasizing the mind-muscle connection as the secret sauce of isometrics. By focusing on tension, you’re not just training your body—you’re forging mental toughness. It’s not about looking pretty; it’s about becoming a force of nature.

The Grind Style Calisthenics Vibe

Overcoming Isometrics is part of Schifferle’s Grind Style Calisthenics series, and it’s got that same raw, in your face energy that makes his Red Delta Project YouTube channel a goldmine. He’s not some ivory-tower fitness guru—he’s a dude from Vermont who loves biking, skiing, and Ben & Jerry’s (respect). His approach is rooted in Fitness Independence, the idea that you don’t need to live in a gym or starve yourself to be strong. This book embodies that ethos, giving you tools to train anywhere, anytime, with nothing but your body and a will to dominate.  

On places like Reddit, the bodyweight fitness crowd has been singing Grind Style’s praises. One user, three months into the program, said, “I’m getting a lot out of it… I’ve noticed a big improvement in stability and such.” Another called Schifferle “underrated” and swore by the program’s ability to build strength and muscle. I humbly agree and should be recognized a hell of a lot more. 

The One Critique To Put Into Your Noggin': Keep It Simple, But Not Too Simple

No book’s perfect that's for damn sure and Overcoming Isometrics has one minor flaw. Some readers wanted more scientific depth or detailed programming advice. One wrote, “The book provides very little scientific explanation and very little advice on how to actually program workouts. It’s more of an exercise library.” To be fair, it's a reasonable assumption—if you’re a data nerd or a coach looking for periodization charts, you might need to supplement with other resources. But for most of us? The simplicity is where we thrive. Schifferle gives you the tools and trusts you to wield them. If you need more, his YouTube channel’s got your back.  

How to Wield This Power

So, how do you start? Schifferle lays it out clean:  

Choose Your Weapon Of War: Choose exercises that hit your push, pull, squat, or core chains. Use a strap, a doorframe, or just your own body.  

Max Out Tension: Push or pull against the immovable object for 6-12 seconds, focusing on maximum effort. Rest, repeat.  

Mix It Up: Combine overcoming isometrics with yielding isometrics (like planks) or classic calisthenics for a hybrid workout that’ll leave you feeling like Superman.  

Stay Consistent: 20 minutes, 4-5 times a week, is more than enough for the majority to see gains that’ll shock you like the Emperor's Lightning Strikes on Luke Skywalker.

The book’s got a chapter on Hybrid Isometrics, which is like the cherry on top of the most amazing sundae—a masterclass on blending techniques for ultimate results combining Overcoming & Yielding Isometrics into one beast. Schifferle also includes accessory exercises to target weak spots, so no muscle gets left behind.  

Why This Matters in 2025

In a world obsessed with quick fixes and Instagram filters, Overcoming Isometrics is a rebellion. It’s for those who know strength isn’t bought—it’s built. It’s for the animals who want to train smarter, not harder. And it’s for anyone who’s ever felt stuck, injured, or too damn busy to chase their potential. Schifferle’s book is a reminder that power lies within you, waiting to be unleashed. 

The Verdict: Buy It, Live It, Conquer It

Matt Schifferle’s Overcoming Isometrics is a 5/5 for anyone who wants to get stronger, smarter, and more resilient without the cookie cutter crap. It’s practical, powerful, and perfectly aligned with the raw, unfiltered ethos of Physical Culture.

 Whether you’re a beginner, a seasoned lifter, or a senior looking to reclaim your fire, this book will change how you train. Grab it on Amazon, pair it with Schifferle’s Red Delta Project YouTube vids, and start forging a body that commands respect.  

Now, go push a wall until it begs for mercy. Your inner titan’s waiting.  

Stay mighty, stay gritty, stay unbreakable and be amazingly awesome.

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Strength Built On Spikes

The Epic Power of Neuro-Grip Pushup Handles (Power T Push-Up Spikes)

In the realm of bodyweight training, where bad asses forge strength from simplicity, a device that lurked in the shadows and became a tool of Strength Enthusiasts has emerged: the Neuro-Grip Pushup Handles. These unassuming tools, crafted from aeronautics-grade aluminum, are not just equipment—they’re a challenge, a gauntlet thrown at the feet of anyone daring to push their limits. Championed by strongman and Neuro-Mass author Jon Bruney, Neuro-Grips are designed to transform the humble pushup into a crucible of strength, balance, and mental fortitude. The man that invented the tool was Gary Bowes, a Fireman by trade.

The Mythic Origin of Neuro-Grips

Picture a world where pushups, though mighty, have become the norm. The floor is familiar, the movement mastered. Enter Jon Bruney, a titan of strength, who envisioned a tool to shatter complacency. The Neuro-Grip Pushup Handles, introduced by Dragon Door, are no ordinary pushup bars. These solid, one-piece grips, with their anodized finish, are as unforgiving as they are elegant. They’re not here to coddle you—they’re here to test you, to demand precision, and to forge a vice-like grip, a core of steel, and forearms that could crush stone. As for Gary, who created the original design, wanted to take bodyweight training into another realm of strength using a basic element and turning it into a weapon of power that made the tendons and ligaments like steel and the muscles hardened like an iron shield.

Bruney’s philosophy, rooted in his Neuro-Sets—combinations of grinds, isometrics, and explosives—infuses these handles with purpose. They’re not just about doing pushups; they’re about doing them with such intensity that your entire system enters neural overdrive, unlocking strength you didn’t know you possessed. Trust me, just doing a few of these is no easy task, if it was, this tool wouldn't be legendary. See for yourself here.

Why Neuro-Grips Are the Ultimate Challenge

Unlike traditional pushup bars, Neuro-Grips are a beast of their own. Here’s why they stand alone in the pantheon of fitness tools:

Unrelenting Instability: Neuro-Grips are designed to be unforgiving. Their T-shaped design forces you to master balance, engaging your forearms, shoulders, and core in ways a flat floor never could. One wrong move, and you’re kissing the ground (And not like Katy Perry coming back from Space). This instability isn’t a flaw—it’s the point. It demands focus, turning every rep into a battle of mind and muscle.

Extended Range of Motion (ROM): With Neuro-Grips, you can lower your chest below the level of your hands, amplifying the stretch and contraction of your pecs, triceps, and deltoids. This increased ROM makes every pushup more intense, recruiting more muscle fibers and sparking greater gains.

Core and Grip Annihilation: These handles don’t just work your upper body—they obliterate your core and grip. Holding the grips requires constant tension, sculpting your forearms and strengthening your wrists. Your abs and glutes fire to maintain a plank-like stability, making Neuro-Grips a full-body crucible.

Portability and Durability: Crafted from lightweight, aeronautics-grade aluminum, Neuro-Grips are built to withstand the heaviest athletes and the toughest workouts. Toss them in a gym bag or take them to a park—they’re ready for battle anywhere.

A Humbling Experience: Even pushup veterans find themselves humbled. Users report dropping from 50 standard pushups to a mere handful with Neuro-Grips. This isn’t defeat—it’s rebirth. Each rep is a chance to rebuild stronger, sharper, and more disciplined.

The Epic Quest: Mastering Neuro-Grip Pushups

Embarking on the Neuro-Grip journey is not for the faint of heart. It’s a quest that demands preparation, progression, and respect for the tool. Here’s how to conquer it:

Step 1: The Initiation

Start slow. Neuro-Grips are not a toy—they’re a challenge that requires solid pushup form and wrist strength. Begin with planks on your knees, holding the grips for 30 seconds per set. Focus on wrist alignment and core engagement. Progress to full planks when you can hold for three sets without wobbling.

Pro Tip: Practice on a soft surface like a carpet or grass to master bailing out safely. Neuro-Grips don’t forgive sloppy form, and bloody knuckles are a harsh teacher. Happened to me in the beginning many many moons ago.

Step 2: The Grind

Once planks feel steady, move to knee pushups with the grips. Aim for 3 sets of 20 reps, keeping movements controlled. The instability will feel alien, but embrace it. Your forearms will burn, your core will scream, and your focus will sharpen. When knee pushups become manageable, transition to full pushups, starting with low reps (5-10 per set) and building slowly. As of right now, I've managed 15 in one set and 72 total in a workout at 12 sets of 6 reps.

Step 3: The Ascension

As you grow stronger, experiment with variations. Try slow-mo pushups (10 seconds down, 10 seconds up) to maximize time under tension. Incorporate feet-elevated pushups for added intensity or single-leg pushups to crank up the instability. For the bold, explore slow-mo mountain climbers—holding a plank and bringing knees to chest—to torch your midsection. Even I haven't hit step 3, so don't fret about trying to ascend quickly.

Step 4: The Legend

Mastered the basics? Dive into Jon Bruney’s The Neuro-Grip Challenge book for advanced progressions, from shoulder prehab exercises to gravity-defying stunts. Push the boundaries with ramp up the challenge with plyometric pushups or one-arm Neuro-Grip pushups. The only limit is your imagination—and your strength. This is where men become gods. 

Real Warriors, Real Results

Neuro-Grip users are unanimous: these handles are a game-changer. One user, a 280-pound strongman, went from one-minute knuckle pushups to struggling with just four slow Neuro-Grip pushups after four days. “What a challenge!” he exclaimed, praising their ability to humble even the confident. Another, battling osteoarthritis, found Neuro-Grips allowed pain-free strength training, unlike traditional calisthenics.

On forums like StrongFirst and Reddit, enthusiasts share tales of newfound core strength, grip power, and mental resilience. Adrienne Harvey of GiryaGirl.com calls them “unforgiving” yet transformative, urging users to respect their difficulty. Even skeptics admit the grips add variety and intensity, though some prefer rings for safety. It's that hardcore.

Why Neuro-Grips Reign As A Tool Among The Gods

Compared to traditional pushup bars or rings, Neuro-Grips are in a league of their own. Standard pushup bars reduce wrist strain but lack the instability that makes Neuro-Grips so potent. Rings offer similar stabilization work but are slightly less portable and don’t match the grip challenge. Parallettes, while versatile, are bulkier and less focused on pushup-specific intensity. Neuro-Grips are the perfect storm of portability, durability, and unrelenting challenge.

Are You Ready To Take Action?

The Neuro-Grip Pushup Handles are more than equipment—they’re crucible for forging strength, discipline, and resilience. They’re not for everyone, but for those who crave a challenge, they’re a ticket to Olympus. Grab a pair from Dragon Door (back in stock and shipping now!) and start your epic journey. Check out The Neuro-Grip Challenge book for expert guidance, and join the community of warriors pushing the limits of what’s possible.

Are you ready to rewrite your legend? Grip the handles, brace your core, and let the battle commence.

Disclaimer: Always consult a fitness professional before starting a new exercise program, especially with tools as demanding as Neuro-Grips. Start slow, prioritize form, and listen to your body to avoid injury.

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Epic Leg Training with Minimal Gear

“Strength is forged in the crucible of effort. No fancy gym? No problem. Your legs will bow to nothing but your will.”

You don’t need a rack of gleaming weights or a high-tech gym to carve legs that command respect. With minimal equipment—think the Worldfit Iso Trainer, a step stool, some bands or just your own body—and an unbreakable mindset, you can forge tree-trunk quads, hamstrings like steel cables, and calves that defy gravity. This is leg training at its finest. Let’s dive into the battlefield of muscle & conditioning and conquer leg day like the legends we are and that you can become.

Legs lay the groundwork. They carry you through life’s battles, from sprinting toward glory to standing tall under some insane pressure. Neglect them, and you’re building a house on sand that'll just sink. Train them, and you’ve got a fortress that withstands the toughest parts of nature. Strong legs boost your power, torch calories, and signal to the world: I am unstoppable. Plus, hammering your lower body spikes testosterone and growth hormone, fueling gains everywhere else. No equipment? No problem. The only tool you need is hunger.

Got a corner of your living room, a park, or a garage? That’s your coliseum, your sanctuary. Let’s forge some epic legs. Some ideas to get you going....

1. Bodyweight Goblet Squats (aka Pan Squats) – Start with what's possible for you and build up. 500 in a workout (In a row or with a Deck Of Cards) is a top level goal to achieve.

Squats are essential to great development but remember, they're only a piece of the puzzle.

2. Step Ups – The Staircase To Immortality...Work numbers per leg that give you a starting point (4x15 per leg for example) and build to where you can do a signature number that keeps you going where it'll make others quit. build up to 500-1000+ and you'll be in the realm of legends (Like the great Bob Backlund). This can be done either just your bodyweight or adding a weight vest if you're ambitious. 

“One leg at a time, you conquer imbalance and build raw power.”

Isometric Squats (Wall Sits, Split Squats, Zercher Style, Ect.)

Building Steel Cords of Muscle and Strength in the legs that dig into the lower body with intensity. Exercises like these work the tendons and ligaments that are so powerful, they keep you standing and build an armor like Captain America's Shield, strongest metal that is also light as hell, in this case, Isometrics will make you feel lighter on your feet yet pack a punch that will make Cap be on your side. 

Leg training isn’t just physical—it’s a test of your soul. Every rep/hold is a battle. When your quads quake and your lungs burn, that’s the forge where legends are made. Minimal equipment doesn’t mean minimal effort. Push past what once was. Embrace the power you're creating. Visualize your legs as pillars that stand the test of time, rep by rep.

To grow, you must challenge. Rest less as you progress. Progress is your war cry.

This is your moment. No gym, no gear, no excuses. Leg training with minimal equipment is raw, primal, and epic. It’s you against gravity, doubt, and mediocrity. Build legs that carry you to victory—on the field, in the mirror, and through life. Share your journey, your sweat, your triumphs.

Tag me to let others know your path to where you are learning. Here is my Link Tree to find all my Social Media. Be amazingly awesome and give those legs a reason to keep you going with incredible strength, conditioning, muscle and power. 

Important Aspects Of Overcoming Isometrics Creating Neural Strength

 The specific style of Isometrics isn't just working the tendons and ligaments, not to mention making you incredibly strong in the long run but it programs you to have an advantage of what's called Neural Strength. What does this mean? It means the strength of the signal to your brain that goes directly to the muscles. The stronger that signal is, your muscle fibers will be engaged a lot more in a given time next to the contraction of the muscle. The advantage you receive is due to what's called, Force-Velocity or something along those lines in the realm of Physiology. The idea is your basic format of, the more contraction you create, the slower you move. 

Excessive Tension that is used in sports can make or break within that sport. Say with Boxing or Sprinting, if you use excessive tension, it's not going to bold well because those sports are not meant to be used in a slow manner, they're more on the lines of Speed which downplays the tension to an extent. On the other hand, something like Powerlifting or some Strongman Lifts require a lot of tension which in turn creates a slower movement in order to move a great amount of weight.

 To challenge your strength, the method needed is to not be allowed to go at a high rate of speed. The slower, the more tension utilized in the muscles. The slowest however, is to not move at all, in other words, Isometrics. The elimination of moving through space, you throw limitation out the window to see how much you can contract a muscle. Feel free to find out what is possible (without heavy risk of injury) to squeeze just about everything which in turn will condition your neural strength. 

Overcoming Isometrics is one of the safest forms of exercise and comfortable ways to learn how much tension you can build. Doesn't matter of you're a beginner or a seasoned veteran, you can create heavy tension that pushes new levels of strength you didn't think were possible. Be amazingly awesome and work on your Isometric Training. 

Flex Friday

 Every now and then, I'll post up my progress and show off a bit of my results. It's never a bad thing to show what you've accomplished as long as you're being humble about it and not act like a dick thinking you're hot shit. It's never easy building muscle and your body reacts differently to various types of training. I'm proud of what I've obtained and doing my best to keep at it. That's all you can do right?

Results are what you've put into it and the outcome is what it is. I've never wanted to really look like a bodybuilder and quite frankly I don't have the discipline to look like some monster out of a comic book, I'd rather look like the old timers or at least a rugged guy that can go if needed. I didn't really start putting on any real muscle till I was in my 20's because as a teenager, I was strong in some things and did shot put and discus but I looked pretty normal and didn't have much muscle to write home about. 

As great as my results have been for me at least, I don't believe I've even peaked yet. For the most part, I just do my best to stay in shape so I can do things with my wife, friends and family like going on hikes without tiring, swim and play with my nephews in Tahoe, chop wood, play basketball, play the animal dice game with one of my nieces, climb stairs without getting blown up, go on walks, being flexible and mobile and other things. I train to enjoy life as much as possible cause this is the only one we have. 

To tell you the truth, it's not easy for me having a picture taken. As long as I can remember, there was a picture taken at every damn get together with my family on my dad's side. From family photos to random moments in time, someone took a picture of it. Most of the time I didn't smile cause it just didn't seem to work in a lot of cases, being self conscious is a bit of an understatement. I didn't start really being comfortable with my pic being taken until about 10 years ago or maybe later when I started showing my results or taking a pic with friends. My smile didn't even really come out until we took engagement photos and our engagement party. Actually now that I think about, my wife was truly the one who brought out my smile. 

When it comes to my results, I do my best to find a good angle and go with it and if I smile, great if I don't, I don't fret about it. I don't have a pretty physique, shit I'd rather look like a prime Arn Anderson or a 50's Dick The Bruiser (names you normally don't see on here). With the weight loss however, I think I've got better definition and my shoulders pop a bit more but I'll take what I can get and keep improving. 

I do love having muscle on me though, I've never been shy of that and it has protected me for a long time, kind of hard to pick on a guy up close who's got some beef on him. I bounced once for a band I knew and nobody tried me, I can handle a mosh pit as much as the next guy and going to downtown Santa Cruz at night when the crazies, hookers, pimps, gang bangers, homeless and junkies were as common as a corona, never once got jumped or robbed and the majority of the time I was walking around with no back up. Around here, it's a lot more subtle and peaceful. Don't have to worry at all cause unless you're in Spokane, WA it's not as nuts as it was when I lived in California. I don't recommend testing any theories though but it's nice to feel safe when you don't look like a bean pole or a guy that seems skittish in a weird neighborhood. 

I believe in training to not always look like a Greek God (if you wish to do that, awesome but no one around this type of blog is looking for modeling jobs) but to train so you can handle yourself if needed and have enough muscle that is tough and not brittle. Strong tendons and ligaments should always be a priority but it's not so bad to have some old school muscle on you either. 

From Isometrics to Dopa Training, Hammer Work and Animal Exercises, there's something you can do to keep yourself in top condition so you can live the best life. Keep being amazingly awesome and train accordingly. Don't forget to punch in POWERANDMIGHT for your 10% Discount at Dopamineo and get some of the best resistance bands on the market today.    

Well....Here Goes Nothing

Since I've been training to get back into shape, I've leaned out a bit and because of the no appetite during that little fiasco I had, I lost weight. I was down to 238 but with the appetite back, I went back up about 3 lbs. or so and right now sitting at 241. It has been crazy and I love to keep sharing what the Dopa Band has done for me in terms of reviving my conditioning and explosiveness. 

I said it was a game changer and the results speak for themselves. Before the little bitch that was making my leg and back hurt with pure torture, I was making headway and was around 250-255 most of the time and stayed in shape as you've seen my workouts but with the rehab, weight/fat loss and progressing to get my strength and other attributes back, my body is shaping and slimming down. Yes, I still have some work to do (don't we always) but this is the leanest I've been in a very long time. I feel great and I'm going hard on the workouts while being smart about listening to my body. 

Being inspired by the Wrestlers who brought this Band to the world, they've just been awesome putting out demos and are very encouraging. They're athletes are top notch and some of those wrestlers are going to the Olympics. Their hard work is just mind blowing and the exercises they show with the bands are nothing short of just unbelievable explosiveness, technique, power and speed. These men and women are some of the most conditioned on the planet and I get to work with the same equipment they do. It's like carrying on a tradition like a kid growing up to play baseball and plays the same positions that legends made their mark on and hit the ball with the same passion today as did men like Honus Wagner, The Babe, Ernie Banks, Willie Mays, Mike Schmidt and Pete Rose did 35-100 years ago. 

I don't have a shredded physique or have six pack abs and god knows I don't have it in me to build 24 inch pythons but I do what's possible to be in shape when certain things arise and be in enough condition to do many things. I'm very proud of the body that is shaping and I know the Dopamineo Band will take me to places both in mind and body that I haven't gone to before. I will always have my isometrics, doing fun animal moves, step ups to honor Bob Backlund and be a sledgehammer smashing machine but I've got to tell you, this Band has opened new doors for my training and even just a few minutes with this thing, it has been a hell of a ride. 

The world needs to see more of what these Bands can do for your training and overall fitness. You can modify it however you like; you can go slow, you can go fast, you can learn old school techniques, flexibility work, learn what the best conditioned athletes do to prepare for matches and how to use the Band safely. Safety, solid technique and consistent effort is just a piece of the overall spectrum of what this Silicone piece of equipment is capable of and what it can make out of you. Karl Gotch said "Conditioning is your greatest hold" and I'm sure if he was alive to see these things and add on the submissions that has made many men be feared to even get on the mat with, he would approve. Whatever gets you into bad ass shape (that keeps things long term of course) is a thumbs up in my book. 

Don't forget the 10% Discount you can use when you order one or multiple of these when you punch in POWERANDMIGHT when you go to checkout. Keep killing it, train with intent and intensity while being amazingly awesome. 

Close Grip Pull-Ups: An Elusive Bicep Building Exercise

 Many experts in the fitness field believe that one of if not the best bicep builder is by doing Pull-Ups. When it comes to specifics, the Close-Grip Pull-Up/Chin-Up target the biceps at their peak for strength and building muscle. Is the Close-Grip superior for the biceps? Let's take a look....

It's also noted that they can be very beneficial once you've practiced them. So why the Close-Grip? How can they be superior for arm development or more importantly targeting the Biceps? Maybe it has to do with the Lats being in a mechanically awkward and even a disadvantaged position when the arms are so close together. Because of the awkward position, the arms are doing the majority of the work if not all of it. Because of this, they're tough to pull off and if you haven't done regular pull-ups or chin-ups, I wouldn't recommend you start out with Close-Grips, build that foundation to take that next step.

Once you've got the regular ones down or even a neutral grip, start testing out the Close-Grip style, for building the strength and understanding the mechanics of them, I would start with Isometrics whether by hanging or hitting the three positions (low, middle, top) for a period so your body can get the idea of what it's like being in those positions. After a period, go after full reps if possible. Listen to your body and don't force it, let the strength comes naturally cause there's a lot more than just getting your chin up and over the bar. Once you start doing reps, you may notice some development in the forearms, brachialis and biceps when you utilize the Close-Grip Pull-up/Chin-up. Even the great Arnold Schwarzenegger thought the Close-Grip was a great exercise.

Here's another good question, how close should the grip be? It's recommended that the hands are hitting each other directly or around 6 inches apart. Some people may have some issues due to shoulder alignment and possible injuries or previous injuries so I would say if you could work around that great but don't put yourself at risk otherwise things could get worse. Make it a point to have healthy shoulders, hands, wrists, elbows and obviously the back. Everyone has different areas of mobility as well so use what gives you the best quality of the movement along with being comfortable to do them. 

What would be a good routine for Close-Grip Work? Commonly the 21's have been the most effective for people but like I said before, some work their body differently so adjust accordingly. What are the 21's? Remember this is where you have evolved to doing a good amount of reps at this point and have the strength to do them...The 21's is where you perform reps at a 7-7-7 ratio in this format...7 Reps bottom to half pulls, 7 Reps mid to top (as in start at the middle and hit the top of the movement) and 7 Reps at Full Movement from the bottom to the very top. Do all 21 in a row performing 3 sets each. Now if this is too much especially in the beginning when you are just starting to rep them out, you can start at a 6-6-6 ratio or even a 5-5-5 but if you're a complete beginner, it's recommended to use some assistance to build the strength such as using bands like the Lifeline Pull Up Revolution Assistance System

If the Close-Grip Pull-up/Chin-up is really uncomfortable for you because of wrist issues, the Swissies & Swisses45 can do great things for you and you can still build incredible strength and muscle. You can get these at 10% OFF when you use my discount code POWERANDMIGHT at checkout. My gift to you. I want you be evolve and progress comfortably, meaning let it be natural and let the speed and performance build up without pushing so hard that you either end up injured or doing too much too soon. Have fun, build some killer muscle and keep being amazingly awesome. 

Killer Squats For Bad Ass Strength, Conditioning & Muscle

In the past, squats were my go to method for rehabbing and building strength back into my legs after my injuries. Did all kinds from Sumo Squats, Hindu Squats (mainly), Side Lunges, Isometrics & Hindu Jumpers. They worked and I was stronger and completely healed up within 6 months after walking again. It was painful but I did it. For brief periods off and on since then, leg work was a priority but not much of the squats per se. I would come back to them every now and then and always believed that if you did extremely high reps, it would keep you in solid condition which is true to an extent.

I was doing up to 500 Hindu Squats for brief time in the summer years ago and it was fun for a while but it got boring and I got burnt out from them. Some people do very well doing them consistently and it's a great exercise no question about it. However, if you're someone who's got some form of ADD and doesn't always have the capacity or interest, it's not going to work out for you because it's going to feel like a drag and a chore more than just doing a workout. 

As I got older, I started learning various ways to work my legs beyond just the squats and Isometric stuff; do loaded carries, sprints, walking with a weighted vest, animal moves, a quarter to half squat while working with sledgehammers, horse stances and step ups. I will always be convinced that Step Ups are incredible for conditioning, strengthening the legs from another perspective and a great alternative to jogging and running. One of the best athletic stories I ever heard was a Marathon Runner believing he could keep up with Bob Backlund in a step up workout because after all, 26.2 miles sounds much harder than Step Ups (to be clear, it isn't. It's just different styles of training) right? Barely 20 minutes in, the marathoner stops and walks out the door to never be heard from again and Backlund just keeps going.

Not to go into talking about my personal goals, I can say however; the squats are being done differently this time around with a different mindset. Not going to do 500 Squats everyday any time soon but every now and then do them with the deck of cards because for one, the idea of most training should be around stimulating the muscles along with strengthening the tendons and ligaments for strength, growth and conditioning. Doing 500 Hindu Squats is a great goal and will challenge anyone's cardio to an extent but IMO, start with a smaller number and build up to it but as you do so, make the road to them different in some aspects meaning, shoot for certain amount of sets until you reach a certain number and go from there. Another idea is to make it interesting and not always going the same route to get to 500 once you can do them. If you can do them nonstop that's freaking bad ass. Once you understand the steps taken to do them nonstop, change certain around so that type of workout doesn't become stale like the cards, you're still doing a full deck but the way to get to 500 is always different so you're stimulating the legs while doing those high reps. 

Do you absolutely need to do 500 Squats on a daily basis? Unless that's what your goals, interests and if you're a high level athlete, I don't see the need to do THAT many all the time. You can do 100 one day, 200 the next, take a day or two off and do 300 or just do 50 for the day, that's your choice, there's no limit, the idea id to train for stimulation. You can even do a mesh-up of various squats to keep things interesting and consistent. You should never get bored in your training, it's meant to be adventurous, challenging at times and making it work for you, no one else. 

As of late, I've been doing squat workouts where I do 100 or more a day with my 50 lb Sandbell. I would hold it and do an X amount of reps while Bear Hugging it or switching from shoulder to shoulder or just yesterday, did multiple sets of 30 where I would do 10 on my left shoulder, 10 Bear Hugged and 10 on my right shoulder without putting it down until the last rep. I would rest a bit until I can almost breathe normally and do another set. I'm still doing the "minimum" of the amount I want to total but I'm getting there differently each workout so it gives me the stimulation my legs need and I'm not bored out of my fucking skull. It's challenging at times and one day I might do a full squat workout without ever putting the bell down. Wouldn't that be an ass kicking workout?

It's about taking small steps to create the big picture you want and being creative so you can make your training work for you and to keep coming back more and more. I would do other things throughout the day like Isometrics, animal moves, cables, step ups or whatever springs up in my head. If you're more on pure bodyweight, you can go for extremely high reps if you wish or you can program them into a different plan for building more muscle and strength while staying in top condition doing RDP's Grind Style Calisthenics Training. It's about taking simple approaches and formatting workouts that don't take a ton of time and be able to stimulate the muscles from another perspective. I use this format myself from time to time and it can be tough as hell. You can even make them into Micro Workouts so you're saving even more time. You can find a ton of workout ideas on Red Delta Project's youtube channel and dig into the heart of realistic approaches and progressions that will keep you coming back for more. Really valuable stuff.

Below is the Squat Exercises I've been doing with the Sandbell. You can grab one or more here if you're interested in them.

As you can see, I do these practically in a full/deep squat to really get into the muscles and hips. Doing them up to 100 or more in a workout can have you breathing hard like a madman which can target your natural HGH Levels. These are just ideas you can do, there's all sorts of ways you can use squats to target your lower body. Brooks Kubik is also a fanatic on Leg Training especially since he's now in his mid 60's and going at it in a way most men his age would be baffled by. He does log carries, drags, squats and some bodyweight stuff down at the beach frequently and still looks like a fucking beast. He does teach older trainees how to stay consistent so they can stay strong and healthy for as long as they can which you can find here. His Dinosaur Strength Training books are still great ideas to keep that old school style alive and all under $10 on Kindle. From progressions to workouts to testing your strength and plenty of exercises to choose from, you have a plethora of awesome ways to get your ass in gear.

Keep trying new things to not just train your physical body but working the brain as well. The Sandbell Squats are amazing to do and they test your cardio, your balance, control and can build some phenomenal strength for the long-haul. You can use other things but I highly recommend these because of the shifting of the weight and so many exercises you can do with them. It's a new year, get something new for you and get cracking. Fuck resolutions, set new goals and make them work to your advantage, not against you. 

Share, Comment & Sign Up with this blog to have them sent to your email. Happy New Year, be strong, build yourself up and keep being amazingly awesome. YOU GOT THIS!!!

How Many Strikes Does It Take To Build Muscle With A Sledgehammer?

One of the things I love about Physical Culture and Fitness overall is being able to research things and finding various resources on training to help give me ideas on what could work and utilizing it in my own way. Doing research and actually testing things out is a big step to finding what could work for you and gaining a perspective from other aspects of training. With that said, there's also an overwhelming side of the coin when it comes to researching and learning things because many put their own spin on what works and how they obtained info and is it possible to trust that info?

Let's face it, when you research certain topics in the world of working out, you're going to get a lot of posers, arm chair shmucks, ghost writers and even dumbasses that claim they know what they're doing but all they do is talk a good game while spewing crap that is completely irrelevant (like bluntly revealing how much you hate your wife or talking shit about other people that have nothing to do with you). The marketing skills can be very immaculate and have the best looking format to tell you how great a method is but in reality, there are far more rip offs than original ideas. 

I'm not the biggest fan of set and rep schemes because everywhere you look, it may seem reasonable but a lot of it is crap and it's not about how it builds muscle or endurance or to test your conditioning, it's really an arbitrary number for specific purposes but yet tries to generalize the idea. Very few people have great ideas on how to utilize a set and rep scheme that not only works but gives the majority of people great benefit. When it comes to Sledgehammer Training, there's really very few who have any actual knowledge. 

People want to compare this type of training to an actual job in the Labor world when there's no comparison whatsoever other than the fact you're hitting something. It's two very distinctive animals that have very different aspects of strength, endurance and metabolic protocols. Yes, working with a sledgehammer will build crazy strength and will have you huffing and puffing like the Big Bad Wolf trying to blow down a brick house but those who actually work for a living with a sledgehammer have a a very different level of strength and work a distinctive swing that keeps them going all day instead of an hour or so at a time. That's like trying to compare Slim The Hammerman to a regular guy who trains with Sledgehammers. Slim will destroy that guy any day of the week and twice on sunday even after his prime. 

So for training purposes, let's understand the aspects of Sledgehammer Training when it comes to building muscle. There isn't a single way to do it but a variety of ways. One of the things that I prefer (even though I've written in the past isn't a favorite per se) is high rep training to a degree. You can also do it as a way like sprinting (going as fast as you can for a small period of time and resting for the same amount of time or longer) or in a tabata like style. A key to remember is that to keep things even, you do have to switch the underhand to work hard. I prefer the deck of cards approach where you can count your strikes that way and for each type of card you can do a different style swing. I learned the different styles of swings from the Late Bud Jeffries. 

I have done hammer workouts that lasted well over an hour and some barely 30 minutes all together but either way, I always felt strong, worked and most of the time hungry as hell afterwards. Also there's the speed aspect where the heavier you go, the less speed you'll generate and it just becomes more of a strength format. If you've done a lot of reps with say a 10-25 lb hammer at a solid clip, there's no way in hell you'll be at the same speed with a 50-70+ lber. I've done 1000+ rep workouts that took me 30-35 minutes but the last time I did that was with a near 60 lb hammer and it took me nearly 2 hours to complete which I never did again. 

Will you build muscle working with a sledgehammer? Absolutely but it depends on how you do it and what you're striving to do. How many reps would it take to get there? That also depends on what you want to do. Some people would do great with working for a period of time and using quality rest periods and recovery, others have incredible muscle come in from doing High Reps. Could you do it everyday? That depends but for safety sake, let's go with 2-3 times a week. In my time of consistently using the cards, I did hammer workouts once every 3-4 days because it's really fucking taxing and your body needs to rest. My goal at the time was to add weight every time I beat the deck. Sometimes it took 4 workouts to do it which meant to beat the deck it took up to 3 weeks to be able to finish in one workout. 

Do what works for you to build the muscle you want to achieve. Work your ass off but be careful to not hurt yourself breaking your back and tearing up your rotator cuff. I've never experienced injuries doing this kind of training and I've worked up to a near 73 lb hammer. Be mindful and only do what you're capable of doing and progress with intentions on recovering and resting with great quality. It's not the same as a job that has guys working 12-16 hours a day and jarring the body with very little recovery. 

Could Movement Training Put On Some Serious Muscle?

Movement Training building Muscle? Is that even possible? For the most part, the human body couldn't even give more of a shit where the resistance comes from whether it's utilizing your own body or lifting weights. When given a good amount of time with the amount of resistance (in other words TUT), the muscles can create growth.

Believe it or not, you'd be shocked how amazing movement training puts on muscle, it's just a different version of it than typical weight training. This particular method emphasizes certain areas more than weight training. Let's give this a rundown: When we move the body in this manner, it's a more holistic approach as you form patterns, combos and mix and match using the body as a single unit. You're not isolating the muscles even though you could focus on certain areas as you move. 

Moving like a beast in the wild is a beautiful and even more phenomenal way to develop many parts of the body. Is it perfect? Hell no, nothing is but that's where you can supplement to really focus on the areas you do want even though Animal Moves are quite unbeatable. Here's one idea to look at it, walking like a cold-blooded Lizard...it'll hit your triceps hard and really tackle the shoulders, chest, hips and core like crazy. Another would be a variation of the Bear; going after the shoulders and core with an emphasis on the posterior chain while developing strength and flexibility in the hip flexors. When it comes to the wrists, Animal Moves are some of the best you can do. 

Leg Training wise, I found nothing more fun and exciting to do than moving like an animal. Don't get me wrong; Hindu Squats, Step Ups, Lunges, Bulgarian Squats and others work like a charm and can be kick ass supplemental exercises especially step ups (look up Bob Backlund and you'll know what I mean) but if there was anything close to putting a method on a pedestal, animal moves would be right up there with the best leg training you can do IMO. If you really want to tackle the legs in other ways, check out Warrior 20XX for more info on conditioning that area. 

From Hops to Duck Walks will work you legs far more dynamically and make you more Athletic than other traditional methods. Nothing wrong with working deadlifts and squats and have made many champions and athletes successful but they're still not the GOATs for hitting the lower body. In reality, the exercises in and of themselves could only work with the individual that gives them the best benefit. 

When it comes to Core Training, Movement Training is as close to perfect for that specific area. It's not just strengthening the abs or specifically targeting the front but everywhere around that area. In most cases, Gymnasts & Fighters have some of the most developed Core Muscles that actually makes them functional and athletic as hell. Because of the movements they use, that's where they mostly get those awesome abs that can make them soar through the air or take a punch. 

On Back Training; very few understand the concept that the back muscles work harder than you may realize when it comes to Animal Moves when you're crawling on the floor. That's because our back muscles need to work hard in order to stabilize the scapula or the shoulder girdle. With Animal type movement, the scapula is worked through 3D motions which in turn can develop the muscles in the back. Now there's still some pulling movements you can utilize especially in Suspension Calisthenics to really add on that development. If you look throughout ancient practices such as Yoga or Qi Gong, what is one thing that never comes up? Pulling Exercises yet some of these people have developed incredibly healthy bodies and balanced musculature. Even Ballet Dancers have some awesome back development and most don't do almost any floor work or weights. The arm movements when done with proper control develop the rear delts and backs by themselves.

Although there's more to Movement Training than meets the eye, you can develop a whole plethora of muscle through other means like I said before with Suspension Calisthenics or through Warrior 20XX or even Athlete 20XX. Isometrics work amazing too especially if you're new to certain aspects of training and strengthen the muscles, tendons and ligaments for the movements later on. Be strong, get wild and be amazingly awesome. 

Little By Little The Weight Is Coming Down

For some, weight loss can be very difficult and for others, it can be very easy but regardless of how you lose the weight, if it starts to go little by little it's still progress. The most I've ever weighed in my life was 275 which was back in 2017, I didn't like weighing that much so I made a few changes and kept it off ever since. Throughout my life since I was about 13 or so my weight has always fluctuated and now my weight is roughly the same as when I was 20 years old. 

My eating habits weren't always the best and when I was a teenager or even a little younger, it was even worse but sometimes you put in a little more effort and focus and make the best of it. It can be hard and no weight loss program is permanent but I've also worked on fat loss more than the weight and oddly enough, the weight was coming down quicker than programming specific weight loss. I really only eat probably no more than 2 big meals a day and keep it more to a meat eating plan (hate the word diet) where I don't eat a ton of bread or sweets (very little compared to what I actually eat) but grade A to grass-fed meat is a big part of my eating habits. I rarely ever drink alcohol, think the last drink I had was maybe one bottle of a Hard Mike's or something but that is basically alcoholic soda than anything and the last thing of hard liquor I had was a shot of scotch in a toast to Bud Jeffries when he died. If anybody knows me, knows that drinking isn't my thing.

Right now I'm sitting at 255 which has been a couple pounds lost since my birthday. My program as of late has been a big help with the weight loss. As of May, I've lost close to 13 pounds which isn't a ton but it's still weight down and that's a big thanks to Isometrics. Ever since I got Overcoming Isometrics, I've been obsessed with the exercises and put more focus into the method more than over. At first, I was doing Sprint Style Training for 6 weeks but ended up switching to Isometrics ever since then and with the addition to the Iso Bow and working on Suspension Training, it has been incredible.

I'm not a huge fan of doing specific weight loss programs but fat loss is another story. You can have two people who are the same exact weight but can look incredibly different. What I care about at the moment is not so much how much weight I lose but taking off body fat and maintaining muscle, strength, conditioning, flexibility and stamina. The eating is an awesome component but it has been the Isometrics that really made the biggest difference. Most workouts I do the 7-12 seconds of 65-80% of a contraction and keep going with very little rest, other times I do longer holds but that's using the Hybrid Isos from O.I. Overall, the program has kept me strong in other areas of training. 

Throughout my life, I've been skinny, fat, husky and muscular but now at 38, I'm in great shape and I'm making improvements little by little. That's really all you can do and do what's possible. Find programs you can design that suits your goals and ambitions. If they become stale or aren't working anymore, make changes. If you desire to lose weight, find a way to do it but also do it with intent and without sacrificing your health or your well-being because you can lose as much weight as you can but if you're miserable, was it really worth it to damage yourself mentally and physically? There are plenty of fat loss programs that are out there that work and help get rid of that unwanted fat, just be careful and work towards programs that keep you on your toes but don't drain you mentally or physically. 

Little by little, improvements will come and before you know it, you can look totally different and have great energy and full of vigor & life. Be strong and be amazingly awesome in your journey.