Chinese Squat (No Pun Intended)

Are you tired of doing regular air squats, pistols, etc., but don't have any free weights to do weighted squats? One of the most effective exercises to develop leg strength and coordination is the Chinese squat (no pun intended). The only equipment you need is a flat wall and your own body!

When first trying it out, make sure not to go too fast, or you might end up on your duff! It takes a little bit of practice, but once you have it, you will be well on your way to a great leg workout.

Simple Bar Combo for Time Under Tension

One of the best ways to achieve the vaunted "time under tension" while doing bar work is to perform a combination of moves all in a row. This is one my personal favorites, which consists of front levers, ice cream makers, back levers, and pull ups.

Of course, before diving into this combo set, make sure you can are able to do each of the moves on their own without too much of a struggle. You can always piece together a few of your own favorite exercises as well, so feel free to get creative!

Darn You, Globo Gym!

And by Globo Gym, I most likely am referring to 24 Hour Fitness, City Sports Club, or any other big box gym you can think of. Why the sudden outrage? Well, a few months ago, I already wrote about the sad state of calisthenics parks in our area, and likely around the country.

I was quite disappointed that my favorite calisthenics park finally succumbed to neglect by the city, but I was soon happy to find on Google Maps that there was an alternative not too far away.

Unfortunately, I'd never really had the time to check it out, but today was the fateful day I was finally able to go, only to see...

Darn Globo Gym! You can't tell from the photo, but there are still fresh holes in the ground from where the pillars used to stand.

Why direct my frustration at big box gyms, you ask? Well, the answer is simple. It is no coincidence that the time when gym chains started to proliferate exactly coincides with when these "parcourse" parks no longer became a priority. It's up to individuals like us to keep them alive before they are all gone forever!

The worst thing is that unlike the previous one, which was made out of wood, this one was entirely metal, so there was absolutely no way that it was crumbling. Oh well, fortunately, the kids area was relatively empty, and so I was able to make the most of it. Muscle ups on the swing anyone?

Muscle Up Made Easy

The muscle up is one of the most effective, yet simple exercises for complete upper body development. However, it can be somewhat challenging and daunting until you get into the swing of things (no pun intended), but no worries! Once you get your first one down, everything after that will be a cinch!

This is one of the moves I get asked about most frequently, but it doesn't have to be so difficult! Here is a super easy tip to use if you are stuck in a rut, and once you get better, you can progress to more advanced variations. Remember, you should be able to do at least 10 pull ups and 10 dips before attempting! Have fun!

Wall Handstand to Pseudo Planche Push Up

The normal handstand to planche push up is a very impressive move indeed, but of course, the level of difficulty is quite high. This is a simple move to help you get a feel for the movement, improve your general hand balancing skills, as well gain some great upper body development.

Before attempting make sure your wall handstands and pseudo planche push ups are sound!



10 Muscle Ups for Time

One of the most effective calisthenics movements for upper body development is the muscle up. There are many ways to test your prowess in the muscle up, including doing as many as you can nonstop. Another is to see how quickly you can perform 10 in a row.

Check out this video of E trying it. Give it a shot when you have the chance! It also helps when everyone around you is having a blast!


APEX Movement Climb Up Test - the Measuring Stick

The climb up is one of the most useful moves in parkour, yet also one of the most difficult to master because it requires a good deal of lower and upper body strength along with stellar coordination. Ryan Ford of APEX Movement uses a "measuring stick" to test your prowess, which is 5 climb ups in a row.

Anything 15 seconds and under is pretty impressive. If you can get it down to 11-12 or even less, you are truly an amazing athlete. Even if you don't do parkour, this is a great skill to practice, as it is essentially a complete upper body workout, with a bit of legs thrown in the mix. This is also a precursor to the muscle up, so if you are able to do a good amount of these, you should be able to perform a muscle up without too much difficulty and vice versa.

Also, keep in mind that the time starts from the moment you make your first descent, and ends when your feet touch the top of the wall on the fifth climb up, not when you ascend back down. Have fun and be safe!


The Foundation of Bar Work - Muscle Ups, Dips, 'n Pull Ups

When it comes to working out on the bar, you often see individuals performing complex moves that test the boundaries of human strength. However, you don't necessarily have to try anything quite as daunting to get amazing results.

It all boils down to the basics - muscle ups, dips, and pull ups. As demonstrated in this video here, if performed only a few times per week, this simple superset is sure to provide stellar upper body development. Once these become easy, there are many different variations you can attempt. Happy training!



Welcome to the new blog!

As mentioned on our old Posterous-hosted blog, we've moved over to our new home here at Posthaven! We've also taken the liberty to transfer all of our old posts, so you don't have to worry about not being able to find some of your favorites. However, since Posthaven is still working on ironing out the kinks, some of the features don't quite work yet, such as the index, and the formatting also may be a little bit off.

Thanks for visiting, and we hope you enjoy reading our content. As always, be safe, and have a fun workout!

What Does 2,000 Calories Look Like?

2,000 calories per day is said to be the recommended number for the average American male. However, this seems to be a tad high. The general rule of thumb to regulate your weight is to take your target, and multiply by ten. So, if you are trying to get down to 150, your daily allowance should hover around the 1,500 range. Of course, if you are a larger chap, and 200 or more is your target, 2,000+ would definitely follow this formula, but for the average-sized American, it is not quite necessary.

How much exactly is 2,000 calories? Here is a great video that gives you an idea of what it looks like using common household foods as a measuring stick. Some may surprise you, either in a good or bad way.

That said, I have never counted calories a single day in my life, and am not a huge fan of it, as it often creates a counterproductive, unhealthy obsession. The best way to ensure that you don't go overboard for the day? Intermittent fasting. There are, of course, many methods of intermittent fasting, but what I prefer is NO breakfast, something light and non-carby if possible for lunch (lunch is optional), and a satisfying dinner, with the window between the first and last food consumption of the day being between 4 to 8 hours. So, if your first caloric intake happens at 1 pm, make sure that the last thing you consume occurs no later than 9 pm.

Using this schedule, unless you wolf down an entire pizza for dinner, there is much less possibility that you will go above your desired daily caloric intake.

-E