Diamond Push-Ups: Benefits, How To, & Variations

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Convict Conditioning Routine: Workout & Progression

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Here’s the workout and progression for the Convict Conditioning routine. Do you want to get ripped like a prison inmate? If you’re interested in learning how to train with only your bodyweight (prison inmates don’t always have access to weights and equipment), then keep reading to find out more about the Convict Conditioning Routine, the workouts and progression. About the Creator – Paul Wade Paul Wade is the creator of Convict Conditioning, and he claims that he was in prison for 20 years, starting in 1979. Wade says that he learned how to be strong both mentally and physically through old school workout techniques taught to him by his older cellmate. Wade released the original Convict Conditioning in 2009 based on the things he had learned, but not everyone buys his backstory. Some don’t believe he’s a real person, while others claim Paul Wade is a pseudonym. No matter what the origin story of Convict Conditioning truly is, there is no doubt that bodyweight exercises and the ...
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7 Surprising Facts about Paul Wade (Calisthenics Expert)

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Here are 7 surprising facts about the infamous Paul Wade. Calisthenics expert Paul Wade is an elusive character because he doesn’t give in-person interviews and pics are impossible to find. Some people don’t even believe he is a real person, and honestly, I have doubts myself. I could only find two interviews with the guy from the last ten years, and they were both via email. Is Paul Wade a real person? We might never know the real truth. But, one thing is for sure – Convict Conditioning is an awesome calisthenics program that has some real benefits. And, the person in these interviews had some interesting things to say. Here are seven surprising facts about the creator of Convict Conditioning, Paul “Coach” Wade. 1. He wrote Convict Conditioning because of his interest in how OG convicts trained Paul says that when he was incarcerated he was nuts about training his body, and several people told him to write a book about it. However, he wasn’t interested in writing about how inma...
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Straight Arm Cable Pushdown: Muscles Worked, & How-To

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The cable machine at the gym doesn’t get the credit it deserves. Seriously, can you think of another machine at the gym that allows you to…. Swap in different attachments in seconds? Get unrivaled support and control during lifts? Focus on minor muscles optimally for maximum growth? Perform dozens of exercises for nearly every muscle group in the body? Probably not. But on that last point, we’ve got a new one for you to try: The straight arm cable pushdown. So let’s review everything there is to know about this exercise. What is the Straight Arm Cable Pushdown? The straight arm cable pushdown is an exercise with many names. So you might know this one better as the “straight arm cable pulldown” or the “straight arm lat pulldown.” Very different-sounding, but all the same! The straight arm cable pushdown is a basic lat pulldown alternative . Instead of pulling the bar attachment down vertically and parallel to your body, you’ll be keeping your arms extended and straight ...
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How Much Should I Squat for My Weight? (Strength Standards)

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Every good exercise program involves doing squats at least once a week, but how are you supposed to know how much weight you should be able to squat? The answer is a bit complicated. Determining how much weight you should squat for your weight depends on your age, gender, and obviously your body weight. But you also need to take into account what your fitness goals are when it comes to resistance training. Below, we will overview some basic squat guidelines on how to perform the squat and the average squat weight for males and females. What are Squats? Squats are a lower-body strength and power exercise that focus on the quadriceps and gluteus maximus , though other muscles are involved as well. The squat is one of the most basic exercises, but it’s extremely important that you use the correct form to prevent injury. Here is a step-by-step process of performing the squat correctly. Begin with your feet shoulder-width apart with the knees pointing forward and your back strai...
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5 Tips to Turn Soft Muscles into Dense Hard Muscles

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Do you find yourself spending hours at the gym, but not seeming to develop that physique you’re after? So many people slave away, building their strength and size, but still aren’t happy with what they see in the mirror. While the bodybuilders and fitness models in magazines always look so hard and ripped, they find they have a softer, less emphatic physique. Now the bad news is some of that will come down to genetics, which, unfortunately, we can’t do anything about. Don’t get disheartened, though, as there is still plenty we can do to get you where you want to go, and my 5 tips to turn soft muscles into dense, hard ones will be a good first step to push you in the right direction. #1. Diet OK, let’s get the elephant in the room dealt with early. You’ve probably heard the phrase “abs are made in the kitchen, not the gym,” right? Well, that’s true for any muscle, not just your abs. No matter how hard you train, if you haven’t got your diet tailored to your needs, you’ll basi...
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