Sometimes, Some Crimes Go Slipping Through The Cracks

 Bernarr Macfadden once said "Weakness is a crime. Don't be a criminal." in most cases, he was right but if you ever read the book Mr. America by Mark Adams, there were some questionable things the man did that made you think twice if he was a little off in the head. However; it's important to know that building strength and health can keep you out of a jam and avoid certain unlawful activities when it comes to fitness.

Nobody's perfect and we all slip every once in a while where it can be a workout, a missed meal or go off a program. It's the consistency of staying so called "weak" that can be criminalizing but it's mostly on ourselves. certain things aren't always in our control but we do what's possible to keep things in check.

On that note, when it comes to bodyweight training, the most common exercise in many aspects is the Push-Up. Whether the typical Regular Ones, Hindu Style or Isometric Holds, Push-Ups are the ground work for building strength and conditioning beyond just being an upper body movement. It is a test of control and a test of what you can do with just you alone. They can be done anywhere and can make someone very successful in various aspects of life. 

Some only do one format, others learned multiple variations that they can use in their arsenal. You have incredible knowledge at your fingertips on doing types of push-ups that will send you into realms beyond your imagination. That sounded really corny and a marketing cliche didn't it? For real though, it is important to understand what certain push-ups will do within certain muscles in the body because not all push-ups are created equal and that's ok. Some start out with a few and expand to doing hundreds at a day at some point, others may prefer doing a certain amount of reps to get a pump or to stimulate the muscles in order to build strength and then there are those who just like holding at certain points of a push-up in an isometric fashion. However you do them, as long as they don't hurt you or cause harm to the shoulders and elbows, you can have great success.

Train to what gives you the best benefit. That's the true nature of the game. If you want to go nuts and do hundreds of push-ups a day, go for it if it helps you stay strong. Just remember, doing that is just one aspect of the puzzle, it's not the only way to results and not everyone is meant to do hundreds a day. There are people who do have joint problems and doing tons of push-ups can make things worse so find a solution that doesn't make you feel pain in your joints. Hell, most of the time these days, I'll do no more than a couple hundred myself and that's it, other times, I'll do my 1 minute push-ups where I hold the top for 30 seconds, then hold at parallel and not touch my chest to the floor for another 30 seconds. I'll repeat this kind of push-up for several sets. In some workouts I'll superset them with a 1 minute Horse Stance and do up to 5-7 supersets. 

The most push-ups I've ever done in a workout was 600 doing different variations and could do 250 doing a deck of cards with Hindu Squats. I like doing Fingertip Push-ups from time to time and like the Mishra Dand style in honor of the ancient wrestlers of India. Find what works for you and kick ass in it. I believe in you and you fucking got this. Be amazingly awesome. 

 

The Motto "If You Ain't Squatting, You Ain't Training" Is A Myth

 Listen up, although I'm not very controversial, this article most likely will get flack and some words from the Peanut Gallery. With that in mind, let's see how this goes.

 You've heard it probably a few dozen times (me personally, only heard this from 2 people but I digress) echoing through the gym halls or by gurus, shouted by bro-scientists, old-school lifters or even bodyweight maniacs: "If you ain't squatting, you ain't training." It's that "sacred" mantra that's been drilled into our skulls like a barbell loaded with ego plates or those hitting an extreme amount of reps. But let's hit this with some realistic points of view—no bullshit, just straight facts from someone who's been in the trenches, crushing reps and training every single day. This so-called "rule" is nothing but a myth, a overhyped legend that's holding back more gains than it's creating. Today, let's dismantle it piece by piece, because true power comes from smart training, not blind dogma. Buckle up; this is gonna be a wake-up call that may be called out on which is fine (just no anonymous crap).

First off, let's take a step back to where this myth even came from. Squats have been crowned the "king of exercises" since the dawn of modern bodybuilding, even pseudo-bodyweight weirdos get in on it. Think about legends like Arnold Schwarzenegger or Ronnie Coleman—they squatted heavy, built quads like tree trunks, and dominated stages. Bodyweight guys will do hundreds even more than a thousand squats in training. Powerlifters swear by it for building raw strength, and CrossFitters treat it like gospel for functional fitness. Hell, even the military uses squat variations in PT tests. Why? Because squats torch multiple muscle groups at once: quads, hamstrings, glutes, core, even your back gets in on the action. They spike testosterone, boost metabolism, and mimic real-life movements like standing up from a chair or exploding in a sprint. On paper, it's a beast of an exercise. But here's the kicker—it's not the ONLY beast in the jungle.

Training isn't about one move. It's about consistency, progression, and listening to your damn body. If squats are wrecking you or just not vibing with your goals, ditching them doesn't make you a quitter—it makes you smart.

Let's break down why squats aren't the end-all-be-all. Number one: Anatomy ain't one-size-fits-all. We're all built different, folks. If you've got long femurs and a short torso, back squats might feel like torture, putting insane stress on your lower back while barely hitting your quads. Forcing it? That's a fast track to the sidelines. Instead, why not pivot to alternatives that deliver the same bang without the risk? Leg presses, for starters—load up that sled and fry your legs in a controlled environment. No spinal compression, just pure quad and glute annihilation. Or hack squats: They isolate the lower body while keeping your back supported. You can also do Step-Ups, Squat Variations that give a better outlook that doesn't give your legs or lower back fits. Isometrics are great for building tendon strength which you can find plenty of that here on the blog.

Don't get me wrong; I'm not anti-squat. I've done tons of them myself, hitting PRs that made me feel like a god like doing 1000 squats in 33 minutes or doing 500 Squats before a workout or even a hike, brutal stuff. But I've also evolved. Bands, Sprints, Animal Movements. They're killer for athletic performance too—think better jumps, greater speed and that explosive pop in sports. Then there's lunges and step-ups: Unilateral work that fixes imbalances, boosts stability, and carves out those teardrop quads. Bulgarian split squats? Nasty AF, but they torch calories and build symmetry without a rack in sight. And for the home warriors or those dodging crowded gyms, goblet squats with a kettlebell or slow bodyweight squats (Not Extremely High Reps) keep things functional and joint-friendly.

Care to talk science for a moment, because I ain't just spitting opinions. Studies from the Journal of Strength and Conditioning Research show that compound leg exercises like leg presses, Duck Walks and others can elicit similar hypertrophy (muscle growth) responses as squats, especially when volume and intensity match up. Hormonal boosts? Yeah, squats edge out in testosterone spikes, but consistent resistance training overall cranks up your anabolic hormones—Push-ups, Pull-Ups & other things included. A meta-analysis in Sports Medicine even found that free-weight squats aren't superior for athletic transfer if you're not a powerlifter; machine-based or plyometric alternatives can build speed and power just as effectively. Bottom line: Gains aren't squat-exclusive. They're earned through progressive overload, recovery, and variety.

But the myth persists because of ego and tradition. Vets with bad backs who crush hack squats and build tree-trunk quads. Even pro athletes sideline squats during injury recovery and come back stronger. Remember Kobe Bryant? He ditched heavy squats later in his career for plyos and unilateral work to save his knees—still dominated like a GOAT. Or Tom Brady (not the biggest fan of his but he did have a long and crazy career), focusing on functional strength over max lifts. These icons prove: Elite performance isn't tied to one exercise.

So, if squats aren't mandatory, what's the real key to training like a beast? Balance, bro. Build a program that hits all angles—push, pull, hinge, squat (or squat-like), and carry. Prioritize recovery: Sleep like a champ, fuel with protein-packed meals, and keep those joints loose. Track progress not just in pounds, but in how you feel—energy levels, mobility, confidence. And mindset? That's the ultimate power-up. Screw the "all or nothing" bullshit. If squats work for you, crush 'em with a fucking vengeance. If not, adapt and conquer like a man on a mission. I've seen too many folks quit training altogether because they couldn't "squat right." Don't be that statistic. Own your own damn journey.

In closing, the myth of "if you ain't squatting, you ain't training" is just that—a myth. It's outdated gatekeeping that ignores individuality, science, and smart progression. Training is about building a body that serves you, not bowing to some arbitrary rule and to those who are so dogmatic about it they'll call you a loser or a F*ggot (Don't trust those people, those are charlatans). So, whether you're under the bar or working your own bodyweight, own it with intensity and purpose. Crush your workouts, listen to your body, and watch the gains roll in. If this fired you up, hit that follow for more real-talk tips, and drop a comment (No Anonymous): What's your go-to leg exercise? Let's level up together. 💪 Be amazingly awesome.

500 Step Ups & 4 Minutes Of Burpees

Spicing things up can make for interesting workouts. Yesterday, my big workout was under 40 minutes or so but it wasn't easy. Took some mental strength but the rewards were well worth it and the calorie burning was intense. I warmed up with 500 Step Ups which normally takes me 20-22 min to complete and with little rest, went into Burpees using the Sprint 8 Protocol of 30 Seconds of work and 90 seconds of rest for 8 Rounds. No Jump but did a pushup on each Burpee. 

That's some crazy conditioning. Not a massive challenge for me but it sure as hell didn't let up on me either. During the rest periods, I would walk it off and focus on my breathing and think about the next round. With the Burpees, my goal wasn't so much speed like a crazed Crossfitter, it was more about technique and letting the speed come naturally since it is a full body workout and gets you huffing and puffing like a motherfucker already.

Although over the course of 8 rounds it's only 4 total minutes of work, it still kicks the shit out of you and tests your will and your mental capacity. When you add 500 Step Ups beforehand, it gets your heart rate going at a better entry point in my opinion. This will not only give your body time to heat up but the calories being burned during and after the Burpees just adds the cherry on top of a kick ass Sundae. You're getting cardio along with strength training in the same workout which aids in fat loss, weight loss, body composition and targeting multiple muscle groups all at once. You don't need to go an hour or longer in the gym unless you want to, this was done in less than 40 minutes with a small amount of space. 

With this type of workout 2-3x a week, it can save your ass a ton of money on gym fees, gas and you don't have to leave the house. You can practically do it anywhere. This is just an option, you don't have to warm up with Step Ups, if you prefer Squats, go for it if that's what you want to do or just go into the Sprint 8 Training right there. I do recommend that you loosen up a bit and get the body going a little, we don't want to have pulled muscles or injured limbs cause workouts like these are very demanding. On your days off, something casual like going on a hike or some Isometrics, joint loosening, DDP Yoga, something light with low intensity or swimming, whatever you feel keeps you active. 

This is more of an advanced level of training, you don't always have to do the same Burpees every workout, you can change the variation to something more intense or less that is slightly easier, experiment. You can even change up the variation each round to get a variety, do 4 variations twice and still get a hell of a workout. Use your imagination, it makes things more interesting and testing yourself. Again, these are options, I'm not asking you to do a requirement, find ways to train that benefit you and your goals. Be in better condition for the long run. If you want to find out more benefits of Burpees, check this out here...A 70 year old man still does them and is in phenomenal shape by anyone at any age, it's really inspiring. 

Another thing I recommend to get the juices flowing is to grab a Pre Workout to really tackle the energy for workouts like these. Get yourself the Hercules Pre-Workout Formula and feel the surge of an intense warrior ready for battle. 

Keep being amazingly awesome and keep killing it in your journey.