I’ve been busy these last few months, but a lot of exciting things are happening!

First off, I’ve started writing my second book (that’s why you haven’t been seeing as many updates here on my blog).

The new book will include several specific workout routines as well as everything you’ll ever need to know about pull-ups, dips and muscle-ups – plus much more!

In the meantime, make sure you grab a copy of my first book!

In other news, I’m on the cover of the current issue of My Mad Methods Magazine! I’m also featured here, here and here.

Of course there’s also Convict Conditioning 2, which will be out on paperback next month. If you can’t wait that long, you can download the e-book right now!

Plus there is my newest workout video, shot by photographer/videographer Colleen Leung.

For those of you who are new here, this video will give you a good idea of what I’m all about. For those of you who’ve been keeping up with me for a while, it also includes a few variations of moves that you’ve never seen from me before!

Check it out and let me know what you think:

Click here to download Convict Conditioning Two!

A lot of people in the calisthenics community know about Tompkins Square Park. It’s where the Bar-barians train, it’s where I train and thanks to youtube, it’s become a legendary park for bar training all over the world.

There is another group that trains at TSP, however. One that you’ve probably never heard of unless you’ve spent some time there yourself. That is, until now.

Old Dogs, New Tricks
A lot of people write to me with concerns about starting strength training later in life. In the video below, you’ll see three men in their 50′s and 60′s busting out some high level calisthenics. One of the fellows featured didn’t even begin this type of training until his 50′s.

You don’t stop working out because you get old, you get old because you stop working out.

Prepare to be amazed:

This past Saturday I took the #4 train into Brooklyn for the annual 5B’s Pull-up Jam at Lincoln Terrace Park.

Unlike last year’s contest, however, I didn’t enter the actual competition. This time I just went to hang out, be a part of the good vibes and of course, get my reps in.

As always, there was lots of good energy, good conversation and of course, “good money!”

While the contest was happening in one part of the park, a crowd gathered near another set of bars for an informal freestyle exhibition. A lot of big names from the extreme calisthenics community were on hand to represent. There was no shortage of pull-ups, muscle-ups, levers and many other advanced moves.

All in all, everyone had a good time and a great workout. Thanks to all who entered and attended, and especially to everyone behind the scenes who made this event so much fun!

Watch the video below for more:

It’s no secret that pull-ups are my favorite exercise. They work your entire upper body, plus they’re cool looking and fun!

While learning to do pull-ups is hard for anyone, the task can be especially daunting for females. However, it is possible for any able bodied woman to perform pull-ups, as long as she’s willing to put in some work.

It almost goes without saying, but if you are overweight, pull-ups may not be realistic for you, so make sure you get your diet in check first.

Chin It To Win It
Pull-ups can be done with many different grips, though it’s usually best for beginners to start out with an underhand (chin-up) grip as this will allow you to utilize your biceps more.

Though the muscles of the upper back have the potential to become incredibly powerful, your arms are more likely to be developed and will be able to compensate in the meantime. With enough practice, the disparity between overhand and underhand grips should even out.

Assisted Pull-ups
The best way to learn to do a pull-up is to start with assistance. Have your trainer or training partner give you a manual assist by placing their hands on your back. A good spotter can give you just enough help to get you through a full range of motion without doing too much of the work for you.

If you don’t have anyone to assist you, use a stretch band, or stand on a bench and assist yourself by using your leg(s). You’ll have to use the honor system with this method – pull as much as you can with your arms and only use your legs to make up the difference.

Australian Pull-ups
Just like an assisted pull-up is easier than the free-hanging variety, the Australian pull-up will allow you to train a similar movement pattern without having to bear your full weight. The Australian pull-up will also get you used to keeping your core engaged, which is a key aspect of performing pull-ups.

Flex Hangs
As I mentioned in my guide to learning to do a pull-up, holding a flex hang (the top position of a pull-up) for time is a great way to build up to doing the full range of motion. Try to work up to a 30 second hold. By then you should be able to get off a rep or two.

Female One Arm Pull-up?
I’ve heard urban legends of female circus performers who were capable of this feat, but as far as I know, there has never been legit video showing a woman doing a one arm pull-up. I’d like to believe it’s possible, but until I see it with my own eyes, I am skeptical of such claims.

If there are any women out there who can do a one arm pull-up, please send me the video! I’d love to see it and feature it here on my blog!

In the meantime, check out this video of my friend and fellow trainer, Jessica Rumbaugh demonstrating that women can grind out pull-ups without turning into a dude.