Exercises (148)

Saturday, 07 May 2022 09:51

Why most advice given by "laymen" on "back pain" should be ignored - and flat out forgotten!

I have been guilty of not doing the second,  but then again, like the great Napoleon Hill said, there is a positive to everything. Hehe. 

(and as I've always felt instinctively all my life!). 

Back when I was young, I remember a conversation my father and I once had about the now patented Rahul Mookerjee SQUAT. 

Mentioned in the first book on isometrics

It was a position my wife "punished" my daughter with yesterday - for being out of line. (big time). 

"Thats a great exer.. uh, punishment", I muttered as I walked past, trying to keep a straight face. It is! She hardly ever does it, of course - both my daughter in terms of the exercise except when it's squatting challenge with Papa and her mom - "punishing her". 

As she moaned, groaned and sat in a position which if you make it fun she can sit in for much longer than she ultimately did, I remember the excruciating punishments we got when we were young! 

A lot of those punishments could well make it to the third book on isometrics - and they probably will at some stage, along with some special isometrics I'm doing NOW. 

But back to Dad, he was once complaining about his back hurting . 

It was a common lament, especially after climbing a hill - a short one - once. 

"Never again", he'd vow. Hehe. 

But in reference to that position, apparently he sat in it for a while - not the full position - but the partial position - and his back hurt. 

I remember asking him why. 

"Well, you sit in that position", he replied. "Your back will hurt too". 


At that age, I couldn't get into that position, neither could I when my wife made me do it in 2009 - "phat phocker". 

Now, I could spend the whole day in it - easily. 

But this comment, along with a few others ... 

"Lifting pink dumbbells on each hand to "build muscle"" or whatever was told to me. 

Not lifting weights if you're not wearing underwear or you'll get "hernia". 

And other such gems I got while growing up, along with the "he thinks he's soooo strong" taunt that was common - its' no wonder my fitness journey never really took off despite my very best efforts until the age of 25, when Ann Lee, with that reproachful look in her eye literally kicked my RUMPUS into high gear. 

'nuff said on that admirable lady!

Anyway, today my back was "stiff" . 

Lots of squats last night, that 100 squat workout turned into 300, with 200 I did in the AM, that was 500 for the day. 

And more. 

So today, 50 squats, 10 pull-ups, some advanced isometrics in, I wasn't really loose. 

So I got in the squat. 

Sat there. 

Moved around. 

Felt my entire spine REALIGN. 

Slowly, I felt the energy SURGE through my entire body. 


And then I got up, started writing this to you. 

Ditto for the back bridge I explain so often in 0 Excuses Fitness, and the book on "truly the best darn exercise out there", an exercise which makes most men way past their prime "prime" feel better than anything else they have EVER - I repeat EVER - done in their lives. 

Dont believe me - I understand. 

Words are cheap eh. 

Take a look at the testimonials page before you diss, tho ... 

And these back bends are usually thought of as DANGEROUS by not just lay men but most so called "docs" out there. 

The same docs who prescribe meaningless meds and repeated hospital visits and pester/trick most women into having C sections when they dont really need one, and more ... 

The almighty dollar, eh.

Nothing is sacred. 

People dont like me saying it. 

But can anyone say it ain't true? 

Long story short - save the chiro fees, and work on the isometrics, my friend. 

You'll do yourself a favor - big time. 

Thank me later, or not - I dont mind!

"Tis my job to bring you the best - for the best - you. 

And thats what I do daily. 

Back soon!


Rahul Mookerjee

PS - The third book on isometrics is writing itself as we speak, meanwhile, remember, same thing for knee pain and other ailments - IGNORE what most people tell you (and especially fitness wise too).

Wednesday, 06 April 2022 04:12

Handstand pushups and pullups - that old favorite!

I was back to an old favorite this morning after knocking out 200 squats and isometrics this morning. 

I finished the first part of my workout by 8AM which is more than what most people can say about themselves by 8 PM... 

I dont know why - but despite my dislike of waking up in the AM's, workouts? I've always done best in the morning - hills, bodyweight, whatever it is. 

No disturbance, or minimal at least, and then the calm that occurs around 8-9 when even those folks that raise cain in the mornings seem to "take a break". 

Over the past few days I've been dealing with a bit of tendonitis - or tennis elbow, whichever it is - I suspect the former more than the latter, since it doesnt hurt "tennis elbow style". 

Perhaps too much time at the computer, or could be too many pull-ups as well. I've been busy as a bee putting out a lot of courses for the other business - and busy doing tons of pull-ups too. 

All in strict form, focusing on the BACK And grip, not biceps which most people focus on when doing pull-ups (big mistake as I've said in the book). 


I felt my form slipping a bit today around rep #20. 

And instinctively, without thinkin about it, I moved a chair aside, and shot up into a handstand!


I did 5 handstand pushups, slow and easy - stomach touching the wall as I tell you in "Profound 70% Gorilla 30% Human Handstands". (currentl being translated into Spanish as well!!)

Lots of people think that is just an extension of Battletank Shoulders, you couldn't be more wrong. 

The latter course is #2, the former is #3, the workouts in #2 are probably tougher. 

But #3 preps you for FREESTANDING handstand pushups, my friend, and the workouts - well, try them on for size, by no means even approaching "easy" even for me. 

And that should tell you a lot. 

When doing handstand pushups, another mistake people make is not focusing and pushing up with  mostly LATS and again - forearms. 

People focus on "shoulders". 

Which is fine, shoulders are an integral part of the movement, but your LATS - again, that pesky back of the body I be talking so much about do - or should do - most of the work, as with pull-ups with grip taking over when it has to. 

The above might sound strange, but it's also a great way to work kinks etc out of the upper body (not "kink". Kinks. Hehe). 

I remember Uncle Bob once asking me after I got off the plane in China and made straight for the hill, posted about it on FB or something ; he saw it. 

"I See you've already climbed the hill! Great way to work the kinks etc out after that plane ride". 

So it is, my friend. 

So it is!

Life's good!

Back soon. 


Rahul Mookerjee

PS - The above email contains a LOT of tips. Read carefully!

Tuesday, 22 March 2022 07:41

Do I need to warm up before doing pushups and squats?

A question ALL of you (me too) have thought about, no doubt. 

In 0 Excuses Fitness, and indeed with all my bodyweight writing, I often tout one of the benefits of my type of exercise programs as being "there is no need for lengthy warmups". 

Indeed, there isn't - especially when you compare it to warm ups you DO need before lifting gigantic weights in sets and reps. 

Think about it, if you're just out of bed, you bend down and stand back up - or you do the same thing, lift up a huge barbell, and stand back up. 

Point and case, or the other way around, #2 is an open invitation to injury and worse. 

I'm not quite at my wife's level who claims "dont lift anything at all for a while after you wake up". 


But the point - with exercise routines like pushup based programs, or squats - you just "do it". 

You don't necessarily need long warm ups, or warm ups at all. 

Yet, despite that being the truth "aint that the truth" (as one person recently emailed me about pull-ups) - the reality is far more complex. 

Matt Furey for one, wrote in Combat Conditioning that "I dont need a warm up at all" for these exercises. 

Talk to him today, he'll tell you all about warmups ... 

And that was likely the case back when he wrote the book too. 

Personally, for me? 

I dont warm up with special exercises, or at all. With my hill climbs, I just walk up the hill to warm up!

But slowly, while I stretch out, getting the blood flowing, and with regular bodyweight stuff indoors? 

It can be tough to jump straight into 500 squats without straining something, what I do is the exercise - except in lesser reps. 

For instance, I might do 10 squats, then I might jump around a little, then I might (and do) do isometrics. 

I've found isometrics the best way to warm up - not necessarily stretch before a workout, but some of the "get loose" movements included in Isometric and Flexibility Training - especially the "bird" movements - and some of the "leg lifts" included in "Advanced, Profound Isometric and Flexibility Training" - THESE give me the best warmup and only warm up I ever need if I do at all.  

Pull-ups, I'll warm up with dead hangs, an exercise unto it's own. 

Pushups, I'll do the isometric pose - or a few easy reps before "getting into it". 

And so forth. 

Thats what I do, my friend. 

It's likely what most people do as well, although you'll see you need less and less of a warmup as you start to really "get into" all this... 

Thats it for me for this one. Movement, as always is key, and is the best warmup ... 

Back soon - be sure to grab your copy of the "sizzling hot" 0 Excuses Fitness System 

PS - Here is what someone wrote back on the now "defunct" Linkedin Account. 

"Wow, hairy chest, so sexy!" 

Ugh ... 

I can't guarantee it'll make hair grow on your chest. 

(I dont know if that was Glyn in one of his "sissy"as he likes to call it avatars) .. 

But these exercises will make men out of boys, that I do guarantee!

Sunday, 20 March 2022 17:14

Jumping Jacks vs Squats ...

Its something I've been meaning to address for quite a while!

Squats, for reasons we all know (they're tough!) - are not done in general, at least not in high reps and as they should be - by most people regularly. 

Even when "every day people" feel the burn and the heart pump you get from squats (or even lets say sprints and such) - they neglect to do it daily. 

Jumping jacks, however, seem to be a whole different ball game for many people. 

It's a pretty good exercise, and I've mentioned it in Corrugated Core

It DOES do a pretty good job of burning fat - and improving flexibility - and endurance in general. 

It makes for great recovery, and even better "finishers" - sets of 100, if you can do 'em - will really get the heart going. 

But there seems to be a perennial debate about "which is better for weight loss - or muscle gain - or overall health and fitness - and such". 

Many people, my wife included, are under the very erroneous idea that wrestler's have "protruding stomachs" due to large number of Hindu squats and Hindu pushups. 

This way of thinking is more common than you'd think, my friend - and yet, it's FOOLISH - and shows how people that do not DO the thing make judgements. 

It's diet that causes a gut, nothing more, nothing less..diet, and inactivity. Certainly not exercise of any nature!

Done right Hindu squats - and indeed bodyweight squats are the best "crunch" for the entire body you can think of. 

And in terms of fat burning, and general exercise - I'm here to tell you jumping jacks, while great - don't hold a candle to high rep squats done right. 

Trust me on this one - or do both, and you'll see. 

First thing you know, jumping jacks are far easier on the legs than squats. 

The very fact the legs don't BEND a lot during the movement proves this - sure, jumping rope involves no bend in the legs too, but jumping rope is an entirely different ball game with high jumps etc involing plenty of bend in the legs. 

Second, there is nothing that compares cardio wise to the "thud thud thud" you'll feel deep down in your chest while and when doing high rep squats - with the possible exception of sprinting hills, nothing at all, my friend. 

Again, you'll have to DO them to see ... 

Last, variety - squats have a LOT more variety than jumping jacks do! 

There are SO many different ways to do 'em - the same holds true for jumping jacks, but in that case the variants are far more similar than with squats. 

Now, if you're one of the very voluminous crowd that loves jumping jacks and can't get enough of 'em - well, goody on you - like I said, they're not a bad exercise at all. 

Mix them in with squats though - in the SAME movement - and NOW you're really talking (much like a jumping jack equivalent of the burpee). 

I'll have more on this in the future - stay tuned. 

For now though, if you were to ask me as a brother "if I had to choose one" (my daughter keeps asking me hard to answer questions like this, hehe) - I'd unequivocally answer the SQUAT. 



And I'd tell you to learn how to do it pronto and then start doing. 

Alright, thats it for this one. 

Back soon!


Rahul Mookerjee

PS - Corrugated Core is a must have if you want a REALLY strong midsection, not just "beach boy abs". If so, get it NOW. It truly is "hard core training for a hard, hard core" as the "man" himself said!

Thursday, 17 March 2022 11:22

What writing books taught me about isometrics - and workouts in general!

Yours truly, pull-up stud - pushup monster - Mr Handstand Pushup - Mr hill climber - and many, many, many more (including the well deserved "bodyweight exercise guru" moniker I've gotten over the past few years). 

Exercise champ, fitness freak, fanatic - and more ... and yet ... 

Despite all that, despite all the reps, the sweat, blood and tears, gumption, heat, cold, everything - you know what taught me a hell of a lot about exercising that nothing else ever did? 

Writing books. 


No, not just the writing part. That, for me, was easy. 

It was the "taking photos" part - and not because I couldn't find people to take the photos. Hehe. I found plenty! 

It was because, my friend .... 

... Well, take what I have on the homepage of www.0excusesfitness.com as an example. 

Me doing a one arm reverse pushup (at one point, I was going to put myself doing it on fingertips there - which is in the book on reverse pushups, of course). 

Just getting into a reverse pushup is hard enough for most people, let alone hold. 

If you do a one arm - and one leg hold like I am - to DO that itself is tough enough. 

And just holding the pose long enough for Cindy to take it ... Gawd, Golly, and everything rolled into one, I still remember shaking to the core as she got it right. 

And she was a good photographer. 

With my daughter, it often takes more than one take - usually four or so - that is if Madam doesn't zone out in the middle of a photo!

You can often hear me HOLLERING. 

"Honey, HURRY!" 

Are you DONE as yet already??

I mean, its hard enough getting into some of those positions, let alone hold for time long enough to get a perfect photo. 

Some may not think it's a big deal. 

Well, I have this to say - the next time you do a TOUGH Stretch and come out of it - try getting a picture taken of it - a perfect picture showing the onlooker via pictures alone, "how it's done". 

And you'll quickly start hollering Uncle yourself, hehe. 

Seconds will pass - interminably slowly!

You'll wonder "just why the heck doesnt this photographer be DONE with the picture!" Hehe. 

And more. 

Pushup Central, for one. 

Try the extended arm pushup on for starters!

In the book, youll see me doing it on fingertips. 

Try HOLDING that pose - let alone the actual pushup. 

Then, holding it perfectly for time as someone takes the picture. 

It ain't easy at all, friend. 

DOING the actual exercise is often easier than holding the isometric. 

And thus my contempt for all the bozos out there who claim (despite the plethora of evidence out there stating the old timers all did the so called easy stuff to build incredible strength and power, despite the "easy stuff" being the most important ie basic stuff always being the most important) "it's too simple" 

Just static stretches, an idiot once wrote about my great book Isometric and Flexibility Training. 

It wouldn't surprise me if this bozo couldn't bend down to tie his own shoelaces. 

But anyway, there it is. 

Isometrics, my friend, I've often said gives you a workout from hell, and if you dont believe me - just TRY some of what Ive got - not just in the initial book, but the advanced one as well. 

And then get back and tell me. Hehe. 

As for me, I'm yet to master the clapping pushup - WHILE someone takes a perfect picture of it in "slo mo" hehe. 

That'll be in the Advanced Plyometrics book. 

Well my friend, I'm off for now. 

Back soon!


Rahul Mookerjee

PS - Only those that have DONE the thing will truly grasp the truism of what I say here, the rest, well..

PS #2 - One of my best books ever, and a book that will make you feel like a billion bucks even if you're long past what some consider "spring chicken" stage? 

Well, go HERE and find out!

Sunday, 06 March 2022 09:07

Why everyday is indeed leg day for me!

My friend, 

So it is! 

I saw that quote from a person I dont know on Twitter "everyday is leg day for me" - I can't quite remember how the rest of it went though. 

And dude is spot on from a certain angle, indeed, more than you'd think. 

It's always been that way for me with my daily hill climbs - back then - and now. 

True, hill climbs may change to jumping rope, or squats - daily, 400 - 500 of them without exception. 

And it often does. 

But leg day it is for me all the time, leg, back and stretching - but in a pinch, the first two, in even more of a pinch, the first. 

There's always time to get isometrics in. Ditto for legs (or any workout, actually, if you know what you're doing and HOW). 

Ole Steve Austin it was, I believe who once made the quote about "I dont care what else you do, how shitty your diet is, if you're doing tons of squats, you're going to grow". 

And I'm seeing the truism of that right now with my own body - and have been for years in terms of leg training of ALL kinds. 

Coming from a guy who became a super star from humble beginnings of having to wrestle long ass nights on a diet of nothing but a couple of potatoes a day to sustain that massive bulk - well, I'd think ole Steve KNOWS what he is talking about. Experience, my friend, is a teacher sage and better than all others. 

The school of hard knocks, like I keep saying. 

Now, the clowns who claim "it's about training body parts" one day at a time, well, I've debunked that shit enough times. 

Monkeys dont train one day in one day out, do they? 

You dont see an ape claim "my lats are tired, so I wont climb that next tree tomorrow". 

Or do you? 

Do you see Mr Tiger claim "paws sore, so no walking for two days and 48 hours now"? 

I didnt think so. 

But to those saying "we can't work body parts hard enough with the same exercise daily" - though we do it daily - well, I'd agree. 

Dont go all out daily, friend. 

Doing so - well, it might work for a while, but eventually, you'll find variety is not just the spice of life, but the curry of improvement - perpetual growth. 

I do 100 x 4 squats some days. 

Somedays, I knock out 500 without stopping. 

Someday, I'll do sets of 50 till I get to 300, then in the evening, one set of 100. 

Or, if the goal is 250, I'll break it down that way. 

Key thing, I do something - daily - and that something turns into much more than what I "planned" for - even on the days I feel BLA!

And this, my friend, is the ticket to super fitness - and growth - at anything. 

Put in the work daily. 

Go the hard yards - or easy - but go either way. 

Adopt the philosophy in life, see where you go - PLACES!

Other than that well, heavy squatting and leg training does for the body what nothing else can - back included. 

Leg and back training done daily will make men out of boys, and fitness phenoms out of couch potatoes and lard asses. 


I should know. 

I used to be the last at a certain stage!

And if you're currenty at "pudgie wudgie" status and crave super fitness, well, get on the fitness routines mentioned HERE

Again, the link is HERE

5 great videos, two great books, and a ...well, special "intro" as well. Hehe. Which I created on the spur of the moment. 

Get to it NOW. 


Rahul Mookerjee

Saturday, 29 January 2022 10:35

The Mecca and Medina of Leg Training!

// Start Quote

No discussion of plyometrics would be complete without mentioning what I Consider to be the most explosive, and results producing training combination ever i.e. Hill Sprints with Plyometrics.

Or, land sprints if you don’t “got” hills around!

In Fast and Furious Fitness, I say that sprints are literally the “Mecca and Medina” of leg training, and they are.

And while sprints are incredibly hard for most to do, and sustain – they’re also the key, as mentioned in Advanced Hill Training – to burn fat off your body at record speeds, and improve health and overall strength and conditioning even quicker.

Your body was meant to be a Ferrari, not a Ford, and if you take a look at the impressively muscled physiques of most Olympic sprinters, VS the “skinny yet not too strong” look most marathoners have – you’ll get the photo.

The latter category “pounds the pavement” with “slow” long distance cardio supposedly good for you.


Ive cited cases of WORLD class athletes brought up on this nonsense; the minute they stop playing, their health goes down the toilet.

Look at the great Saurav Ganguly for one, champ Indian cricketer, yet never very good at sprinting between the wickets – and after he retired, a few years later he’s in the hospital to get angio plasty done.

I believe he did a whole lot of “slow” cardio, and he ain’t the only one either.

Other hand, sprinters, wrestlers, boxers, martial artists, some of the most superbly conditioned athletes out there – they do EXPLOSIVE movements.

Plyometrics, in other words.

Their workouts don’t take all day and forever – whatever they do, they do it quickly, and work up a massive sweat while at it.

And when you do hill sprints, remember you’re doing one of the best forms of plyometrics there is.

Now, I’ve covered sprints galore in Advanced Hill Training, so y’all that don’t have a copy of that book will want to get it NOW.

But, for now – remember two things.

One, the importance of BREATHING right when doing these, or any exercise.

Dont breathe in a shallow manner, and don’t – on the other hand, as I state in 0 Excuses Fitness, pant like a runaway train any more than you have to (in the 0 Excuses Fitness System videos, I tell you how to recover from that type of feeling as well).

Second, hill sprints work best when with quick plyometric movements.

Of which you saw some in Advanced Hill Training.

And here, we’ll take plyometrics to the next level – with exercises you might never have heard of before.

Enjoy, and last, but not least – exercise CAUTION when you begin. Some of these exercises will make you very sore and unable to move for days when you first start!

/// End Quote

Well, my friend, I dont know what takeaways you'll get from this, but if you're reading between the lines, plenty. 

That is an excerpt from the soon to be released book on EXPLOSIVE, advanced plyometric conditioning that will blowtorch fat off your body at stellar, warp speeds - and condition you like never before. 

Combine this with Advanced Hill Training and my other books if you want the lean, mean, FEROCIOUS body of an ANIMAL, a wild BEAST. 

Still to come - but coming soon!

Just wanted to share this - thoughts, comments, all welcome!

Back soon


Rahul Mookerjee

Wednesday, 26 January 2022 05:37

Some of the horribly form mangling forms I see on the "table" pushup

I just had to write about this as soon as I saw the man himself DOING it. 

My word, my word. 

The table pushup - or the "faggoty" pushup as a certain "Mydnight" once claimed - LOL -and then he was soundly refuted, not by yours truly, but by former cheerleaders, gymnasts and such getting back and saying "THAT exercise is one of the hardest to do! Youre doing great!". 

Not that I needed the validation, but I was. Hehe. 

And that exercise is a super, super exercise. 

Anyway ... 

He was likely joking in his "dark" style. He's actually a great guy, and I love the dude. Hehe. Especially his dark sense of humor. 

But anyway, this morning I woke up and viewed a video of ... well, a guy that BROUGHT this exercise to the mainstream years ago. 

I love the guy again, and I'm not going to kick ass and take names, but dude's got serious weight loss to do, I'll say that!

But anyway, that aside ... 

The "table" pushup is one which really exposes the fat around your belly - ass - and LOWER abs -BRUTALLY, more than anything else. 

Ya'll - those of y'all that are overweight won't be able to do this, period. 

And even a lot of "fit" people when they start, their lower backs cave in when trying to do it the movement. 

It's hard to enough to get into the position and hold - and then do the exercise for reps. 

In Pushup Central, I give you a super advanced variation on your fingertips that will smoke the forearms like never ever before - if you can even DO 'em. 

Believe me, much like the extended arm pushup on your fingertips, you'll want to be DAMN Careful when you do them on your fingertips. 

Yes, even grip monsters like me have to focus and really concentrate EXTRA HARD on this one!

Anyway ... 

I saw "guru" post a video on it. 

Apparently it's how you exercise after a huge meal, which I Really dont agree with. 

Right after a huge meal, you do what Mr Tiger does i.e. REST- and sleep, if you have to, but you certainly don't do pushups right after, or any intense exercise, and certainly not the "Table" pushup. 

Given the guru, and I respect him, dont get me wrong, and I won't name him here - but those of you in the know will have guessed already - is himself constantly talking about the ways of the animal and how humans should train like animals (and he is RIGHT there) - you'd think he'd have this one down pat. 

Anyway, video also had this bit about "getting power glutes" with this exercise. 

He's spot on there. 

The table pushup will build your glutes and lower back like nothing else. 

It will also burn FAT - if you do it right, and guru was barely able to do IT, let alone do it right. 

Anyway ... 

Some of the most common mistakes, and I Saw this in Matt's video too. 

(ok, I had to KATN - Matt, my friend, if you're reading this, please know that I would have posted this as a comment in the comments section of your video, but I respect you too much to do that - it would no doubt start a cat fight of sorts, so I'll just say it here). 

(as for y'all, well, you know ME. Leave comments publicly anywhere on anything, or email me - I love brutal, and would never mind. Hehe. So long as it's honest and not Bozo Schofield trolling..) 

(even then I wouldn't mind it, see my video on how I deal with trolls). 

Anyway ..... again. 

When doing this pushup, your entire lower back should be aligned naturally and when you think you're doing it right- you're NOT. 

You really need to tighten the GLUTES - and "push" the entire pelvis up so that your neck is not looking at the sky in a position parallel to your body - but your neck is PERPENDICULAR to your body. 

Looking backwards, not necessarily up. 

The latter is an easier way to do it, maybe when you start you can do it that way. 

But you need to be really concentrating on the lower back muscles and the GROIN area (i.e. lower abs) - and glutes on this one. 

Second, HOLD at the end of each rep, and then bring yourself back - in perfect form - which means your ass doesn't just come back DOWN or where your arms are - you end up with your buttocks being "behnd your arms". 

Again, remember. As I have said before, if you are doing this right, you will feel the stretch at the base of your neck - big time - and your GLUTES. 

Most, even those with good intentions don't do this right. 

Form is paramount my friend on this one, or you won't get 50% of the benefit you would by doing them in proper form. 

And Matt, in your video, I'm sorry to say it, but you weren't doing them in proper form. 

In fact you were barely DOING them at all to be frank. Maybe that was ONE reason behind the video ie. showing beginners how they do it, I dont know ... ? 

;-) Hey, I love marketing as much as the next person. Hehe. 

Maybe he was doing them after a while. Hey.I get it!

But that form wasn't right, and what do I know. I'm anal about form, as a lot of you are!

Do it right, or not at all ... 

Anyway ... 

Kick ass and take names is right. Hehe. I've always done that on auto pilot. 

But remember, youll want to WATCH me do this exercise. I put out a short Youtube the other day on it, but for long exhaustive videos, view the "pushup" video and "workout" video in 0 Excuses Fitness, you'll get the hang of it. 

And ...remember, get the book Pushup Central, it truly is a one of a kind book, and both kinds of table pushups are covered it and then some. 

"Some of those pushups are almost undoable!" 

I remember Charles Mitchell saying this. Albeit in different language. Hehe. 

They're doable, and they'll make a MAN out of you - see the reviews for the book. 

Im out. 

GET the books above - NOW. 

Back soon!


Rahul Mookerjee

Saturday, 22 January 2022 06:58

Why soft and flexible is the way to go.

Murli, a customer that left a great review for 0 Excuses Fitness once remarked to me the following. 

"My muscles are soft and flabby NOW, Rahul. But when I used to play cricket (he's from India) you should have seen me!"

And he made some imaginary "muscles" and tightened them all. 

Those were the days when climbing four flights of stairs to the office would leave him winded and red faced for like at least 10 minutes. 

All credit to him, he got on the bike - and did pushups etc - and lost a ton of weight. 

I've no idea if he's still kept it off, we haven't spoken in a while. 

But when he said this back in... I think it was 2008? I still remember thinking "what is he talking about". 

But I said nothing. 

In China, they have a saying about "soft muscles" - and it's meant in a complimentary term. 

People in the modern world have been taught that "tight" muscles - even when you're not exercising - is the way to go. 

The "puffed, buffed" look - chest out, and so forth,muscles ready to "break loose of the T shirt" at any moment ... 

... That is what people have been conditioned to believe is desirable and aesthetic, so much so to the point that movie stars routinely puff and buff with weights or bodyweight exercises before shoots. 

"To look pumped"

Maybe it's fine for movies, but in real life? 

I'd rather have .... 

... before telling you, let me ask you this. 

If you've been training 0 Excuses Fitness and BREATHING correctly for any length of time, you've likely noticed a few things. 

One, the increased ELASTICITY of your muscles, without even focusing consciously a lot upon it. 

And two, the increased "fluidity" and "flexibility" you have - especially if you're an Isometric and Flexibility Training devotee- which you should be. 

Not only that, you'll see that when you exercise - your muscles are like iron yet otherwise, you're walking around RELAXED - with "soft" muscles. 

This, my friend, is the way to go. 

As you get better at the Hindu squats, a lot of the pushups I teach you, you'll be amazed to see how you can pop off a 100 squats that the guy with perenially "pumped" quads couldn't dream of doing.  

It's about ELASTICITY. 

A relaxed muscle when coiled can always exert more force - that matters - as opposed to if you're tense throughout the whole movement (yet another reason I keep emphasizing full reps). 

In martial arts, they're huge upon relaxation - both mental and physical. 

Look at a tiger in the wild, my friend. 

When resting, feel it's back - or a housecat's. 

Smooth skin, you'll feel the muscles underneath it, coiled, strong, yet NOT pumped. 

Yet, when that cat wants to move - BAM!

At that point, those muscles turn into IRON -flexible rebar. 

THAT is the sort of strength you want, my friend. 

From 0 to 100 like a Ferrari, not "creaking up" like an old Ford or whatever. 

Sleek, cat like explosive strength, power and endurance, thats what all my programs give you, my friend. 

And you'll want to start right now, right HERE


Rahul Mookerjee

Sunday, 16 January 2022 09:12

The perfect "T inducing, fever banishing" - workout!

I've been writing about how I've been a bit sick - well, more than a bit - over the past few days. 

And how I didnt let it stop my training - even for one day. 

Maybe I went light yesterday - I did (50 pushups is super light for "Mr Ironman that routinely kills it"). 

(still too much for a lot of you reading this, I know!) ... but I did SOMETHING. 

That thing about committment, that thing about ... ACCOUNTABILITY, if just to myself. 

I long ago made a promise to myself that come rain, hell, high water or shine, I'd train everyday, if even for a second or so. 

If all I could do was isometrics, I'd do it. 

If all I could do due to health or some other issue was a gentle walk - I'd do it. 

And so I did yesterday, 50 pushups. That was IT. 

The fever and chills returned at night. 

They may or may not again tonight, I dont know. 

What I Do know is this I've been working all morning, yet, workouts were at the top, forefront, and back of my mind. 

I gotta do some pushups, the thought kept popping into my head!

As I was laying the foundation for other big - nay, HUGE things to happen - I'll keep y'all posted when they do, I did 2 pushups. 

Thats all. 

But the shoulders are still sore and hurting like someone took a hammer to them. 

So I thought. 

I walked over to the chinning bar, thought I'd do a dead hang and thats that. 

No big deal, eh. 

I pumped out 5 pull-ups before I knew it!

And from that point on, it was GO - until now. 

Now, 300 Hindu squats and 50 pull-ups might seem undoable to a lot of you. 

And for me, it's not a lot actually to be honest. 

But it's still a workout, even if you do the squats like I did in sets of 100 insead of 150 as I normally would have, and the pushups in sets of 5 evenly, instead of 3, 7, 8 and so forth. 

And it's the perfect T boosting workout. 

I figured I need all the T I can get to get rid of this nasty crap virus for one. 

And two of the exercises that get the lungs pumping, muscles working, and T ZOOMING through your whole body - well, pull-ups and squats. 


There's other great ones, of cours,e including handstand pushups, but nothing quite beats the squat/pull-up combo, and those that have done it will attest to the sheer efficacy and lung buster and feel good nature of these workouts. 

Now, the exercise that REALLY gets t pumping - and everything going - and builds muscle like there's no tomorrow, fries fat off your body like nothing else out there? 

I wish I could have done it today!

But I'm not qute THAT crazy - as yet. Hehe. 

Time's young though!

But sprints, my friend, the way I described in Advanced Hill Training take the above effect - and AMP it up by a factor like 10 or more. 

And if I had to choose ONE exercise - but you gotta do it right, and most folks don't - that really burns fat and builds muscle like there's no tomorrow, it's this one. 

Get the course above, and get cranking on them NOW. 


Rahul Mookerjee

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