Posts

Feeder Workouts for Muscle Growth: How to Fix Lagging Muscles

Image
Do you ever feel like one muscle is lagging behind while you’re trying to build your dream physique? This is a common issue, especially for beginners. Feeder workouts are a simple strategy many lifters, and myself, use to bulk up underdeveloped muscles. What are feeder workouts? Feeder workouts are short, high-volume, low-intensity sessions designed to increase blood flow to a specific muscle. The goal isn’t to get exhausted or sore, but to get a pump and help deliver more nutrients to the muscle, supporting muscle growth over time. You can use feeder workouts for almost any muscle group, using simple exercises. They are not meant to replace your main workouts , only to support them. You can watch this video by Dr. Mike from the Renaissance Periodization. He goes more into depth about the pros and cons of feeder workouts if you are curious: How to start feeder workouts 1. Keep the weight light Use weights you can fully control. If you’re struggling to complete reps, t...
Post a Comment
Read more

No Time? Here’s Your Zero-Excuses Home Workout Plan

If you’re busy, generic advice is useless. You don’t need to be told to “stay consistent” or “just move more.” You need clear workouts , short time blocks , and zero thinking . Below are exact workouts for busy days, medium days, and good days — so you never skip just because life gets messy. The Rule Busy People Should Follow Your workout must fit even into your worst day. That means: short warm ups no 12-exercise workouts minimal equipment Everything below works at home , with bodyweight , in limited time . 10-Minute Workout This is for days when you almost skip. Set a timer for 10 minutes . Cycle through the following: Pushups – 10–15 Bodyweight Squats – 15–20 Plank Hold – 20–30 seconds Rest only when you need to. Repeat until time is up. Why this works: hits push, legs, and core keeps blood moving maintains the habit Even 10 minutes is still a win. 20-Minute Workout This should be your main workout 2–3× per week . Do 3 rounds total: Pu...
Post a Comment
Read more

The Ultimate Guide to Dip Belts: Build Strength Faster With One Simple Tool

If you want to get stronger without spending thousands on gym equipment, a dip belt might be the most underrated tool you can buy. It’s simple, durable, easy to store, and instantly increases the intensity of your pull-ups, dips, and calisthenics strength training. With just one belt and some plates, you can progress far beyond basic bodyweight movements and start building real power. Whether you’re into calisthenics, weightlifting, or general strength training, this guide covers everything you need: what a dip belt is, why you should use one, how to choose the right belt, how to train with it, and how to avoid common mistakes. What Is a Dip Belt? A dip belt is a padded belt that wraps around your waist and uses a chain or strap to hold weight plates. It hangs the weight below your body, allowing you to add resistance to exercises like dips, pull-ups, chin-ups, and muscle-up progressions. Unlike a weight vest, which spreads weight across your torso, a dip belt targets specific pulli...
Post a Comment
Read more

The Ultimate Guide to Weight Vests: Why Every Athlete Should Be Using One

If you’re trying to take your training to the next level but don’t have hours to spend in the gym, a weight vest might be the smartest upgrade you ever make. A simple vest that straps to your torso can instantly turn basic movements—like push-ups, squats, or even walking—into high-intensity, strength-building workouts. The best part is you don’t need a gym, expensive machines, or a lot of space. With the right weight vest, your body becomes the gym. This guide covers everything you need to know: benefits, how to choose the right vest, who should use one, workouts to start with, and whether they’re worth it. What Is a Weight Vest & Why Is It So Effective? A weight vest is training gear you wear on your torso that adds external resistance to your bodyweight. It turns your entire body into a dumbbell. The effectiveness comes from the even distribution of weight. Unlike holding dumbbells or plates, which can throw off balance or restrict movement, a weight vest keeps resistance centere...
Post a Comment
Read more

The Biggest Mistake I Made When Starting Calisthenics: Skipping Core

When I first started calisthenics, I thought my routine was solid: push-ups, pull-ups, dips, maybe some leg work. I saved core exercises for the very end, thinking I would just do them after everything else. The problem? Even by themselves, core exercises were exhausting. By the time I got to them after my main workout, I was completely drained. I rushed, did them poorly, or skipped them entirely. Over time, my weak core started holding back my progress in every other movement. Why Core Strength Matters Your core isn’t just for abs, it helps you perform almost every calisthenics move: Pull-ups and rows: Keeps your body straight and controlled. Push-ups and dips: Prevents your lower back from sagging. L-sits, planche, and front levers: Nearly impossible without strong abs and hip flexors. Even if your upper body is strong, a weak core makes almost every skill harder and slower to learn. How I Fixed the Problem Here’s what changed everything for me: Train core when you’re ...
Post a Comment
Read more

Why Every Calisthenics Athlete Should Own Gymnastic Rings

Gymnastic rings often get dismissed as equipment for elite athletes only. But here’s the truth: gymnastic rings are one of the best pieces of equipment you can buy, not just for calisthenics, but for fitness in general. Whether you want to build muscle, improve strength, or train skills, rings give you real results. And they cost less than most gym memberships. Let’s break down why you need them (and which ones are worth buying). Why Gymnastic Rings Are a Game-Changer Rings are powerful because they give you: Versatility  - With one piece of equipment, you can do push, pull, core, and mobility exercises. Instability  - The instability of the rings forces your body to recruit stabilizer muscles, leading to faster strength and muscle gains. Portability  - They’re lightweight, easy to carry, and can be set up almost anywhere (home, park, or gym). Cost-Effectiveness  - For $40-$60, you get years of training value. That’s cheaper than most monthly gym memb...
Post a Comment
Read more

Weighted Vest vs Dip Belt – Which Should You Choose?

Introduction As you get stronger in calisthenics, bodyweight alone may not be enough to keep building muscle and strength. That’s when adding extra weight comes in. Two of the most common tools for this are weighted vests and dip belts . Both work, but which one is right for you? Let’s break it down. Weighted Vest Pros: Distributes weight evenly across your body Great for exercises where you can’t use a belt (push-ups, sprints, handstand push-ups) Feels natural for movements that mimic real-life loads (running, climbing) Cons: Usually limited in maximum weight (often up to 40–60 lbs) Can feel restrictive during high-intensity or technical moves Dip Belt Pros: Can load very heavy (100+ lbs if needed) Great for progressive overload in dips and pull-ups Doesn’t restrict breathing or upper body movement Cons: Not suitable for floor-based moves or dynamic skills Weight hangs low, which can feel awkward for some exercises Which Should You Choose...
Post a Comment
Read more