Do THIS when you do thick bar work . . .
- . . . and do it well!!

The kids out there in the park this afternoon were looking at me with THAT look in their eyes.

Eyes as round as saucers, and they weren’t even that young.

Young enough. Perhaps 10 or so but not that young not to “know”, and yet . . .

I was the only one crazy enough to workout in the outdoors today apparently (well, one of the crazy ones I’d say) in the blazing heat and humidity and I was doing thick bar work.

And pull-ups, and dips.

A fantastic combo, and a lot of that has been mentioned in the books on pull-ups.

And of course the Gorilla Grip series.

Thick bars are one of the keys and hidden secrets to getting a CRUSHING grip VERY FAST and those massive, SHREDDED forearms you’re after.

Not to mention the “unnatural pull to your grip”.

And as I worked out today, the kids were shaking their heads as if to say “what the heck is he up to!”

I was looking like I was in agony, and from a certain angle, I probably was!

As if I was straining.

About to bust an aneurysm (or whatever they call it!).

And all of this while hanging on to a THICK, thick bar with legs fully extended, inches off the ground.

And what was I doing?

Well, pull-ups for one, but I was doing something that will REALLY fry the grip and get your pull-up numbers shooting through the roof in very little time at all.

No pun intended!

That being, to CRUSH the bar.

Or try to.

And it’s something you too should do in every workout, or any workout where you do pull-ups, or grip work.

Remember, I’ve always told you to do pull-ups on thick bars.

Not the regular pull-up bars.

Those are great to start with and get good at pull-ups, but while you work on those, incorporate thick bar work into your training as  well on the side.

And keep at it.

And really, really try and SQUEEZE the THICK bars as you train.

Imagine the bar is an orange or plasticine or whatever gets it done that you’re CRUSHING.

Squeeze accordingly.

Obviously the bar won’t break or even bend, but you’ll be getting a heck of an isometric workout as you do these!

And that, my friends, for those that want it, is just ONE of the exercises I’ll mention in Isometric workouts – – when I finally do get going on it again. For those in the know, my computer crashed and along with it so did the half done book, so in true Shantaram style, I’ll have to start all over again.

That’s for another day tho.

For now, I’m back to watching a re-run of the Expendables.

Stallone sure does look good in that movie, and those forearms – – and traps – – well – – enough said!

As Stallone famously once said and as I keep saying.

If you really want to look huge, work the forearms and traps – and legs – HARD, HARD, HARD!

And on that note, I’m out. Back soon!


Rahul Mookerjee

PS – Pull-ups done right will truly make you look like the human version of a silverback gorilla my friend, and most of us reading this would want that, eh? Pick up the two DEFINITIVE courses on pull-ups HERE – and right HERE.

On rushing a process, and more . . .
- . . it never works, my friend. NEVER!

As the pressure starts to mount big time on the Chinese Communist Party with the USA really stepping up the heat now (as it should!) the implosion I’ve been talking about has started to happen.

And people are FINALLY starting to buy into the September “watershed month” that I have been going on about for months now.

Make no mistake about it folks.

September will be a MONTH OF RECKONING in many regards globally, for MANY countries, if not the GLOBE.

This was nigh on obvious to me when China first started spreading the COVID-19 globally. Of course, the China tom tommers and liberals and even people whose opinion I respect didn’t believe me, branding me a loony.

And now, as events race on by until the “deadline”, I have people messaging me on Facebook and commenting on my Twitter posts etc saying the same damned thing.


I still remember Charles once telling me (NOT the customer Charles, the other one!) “there are no prizes for being right”.

Well, my dear Charles, are there any for being WRONG?

It’s amazing the length the China tom tommers will go to stick their heads in the sand and pretend “all is well” when it obviously isn’t!

But that ain’t the point of me saying this.

The point is, that the ONE Leader in China who I greatly admired, and who I’ve written about before had this to say about China in the 1980’s.

Hide your strength, bide your time.

And if ole Deng (Deng Xiaoping a famously astute and PRAGMATIC leader!) were alive today he’d be DISGUSTED at what has been going on in China even since Xi Jinping took power.

Not just disgusted.

I believe the old man would call for a purge, and rightly so.

Deng was NEVER an advocate of wars etc between nations. Or bullying others. Or . . .

(And YES, the man wasn’t perfect. NO, I don’t support Tinamen! But these things have to be looked at in the overall perspective).

Deng’s real vision was to build China into a REAL first world country – – but IN TIME.

And by rushing the process as the Chinese are doing in a haphaward and chaotic manner, they’ve just shot themselves in the foot.

The world was willing to work with china for years, and indeed DID (unfortunately).

And NOW??

If they had simply continued down Deng’s path, reforming themselves and becoming even more of an economic giant, then believe me, we wouldn’t HAVE conflict.

Democracy, human rights etc all would have come in good time – IF The country was developing (truly) along the lines that Deng intended it to be, as opposed to the gap between the rich and poor being wider than the Pacific right about now in China . . .

If some people get rich, it’s a good thing, said ole Deng (NOT the “to get rich is glorious” that is often attributed to him).

As things teeter on a precipice, and the world look ever more ready to erupt in full scale conflict, either economically or militarily, and as the COVID-19 rages on, I cannot help but think of China . . .

. . . A country I first went to in 2004, and a country that I REALLY HOPED all through the years would change.

A country with good people, and yet, people that are too scared to say anything against the repression of the CCP.

A country where I’ve made money, and continue to do so.

A country where . . . I’ve had more good experiences than many other places in the world.

And yet, a country I call out routinely, because at the end of the day, what is right is RIGHT, and what is wrong is WRONG.

And what China is or has been doing for the past 5 or 6 years (and especially post 2018) is just plain damn wrong.

It must be stopped.


And the point again, is this.

Don’t rush things, my friend.

Let things happen.

Live in the flow.

In terms of fitness, don’t “rush” to lose that weight all at once, as it won’t happen.

Build a good fitness regimen. Do something daily. Everyday.

If you’re looking to get to 100 pull-ups per workout, get there, but gradually. NOT “all at once!”

Everything needs to take a natural course, and such is the case with life – and fitness as well!

And that’s that for now. Back soon!


Rahul Mookerjee

PS – Here is where you can get on the 0 Excuses Fitness System, truly the BEST damn fitness system out there on the PLANET:

Why tai chai, Kung Fu, and the like are utterly USELESS in terms of REAL self defense or fighting, but are GREAT exercise nonetheless . . .
- A must read for "mystical Orient" fans out there!

Tai Chi Fai Chi. Kung Fu Hung Hoo.

Hoo! Haaa! Hung!

My little girl loves to say these things while doing her version of the above two, and it’s so cute!

But cuteness aside (and the kung FU aside, which is anything but hilarious to be honest) lets talk fighting now.

Or self defense.

Or martial arts.

And let me tell you, while yours truly once believed that there was something to these “mystical oriental arts of fighting” that the so called gurus and champs promote, I quickly found out I was very wrong.

I thought that a good kung fu guy, for one, could take apart a boxer pretty quickly. After all, a REAL martial artist probably could (but yeah, we’re not getting into if boxing and wrestling are forms of martials arts themselves, and I believe they are to an extent!).

Anyway . . . I was WRONG.

And since this myth seems to be all prevalent across the Internet and even some otherwise smart dudes I talk to, let me clear it up once and for all.

Tai Chi, Fai Chi, and Kung Fu are not only some of the useless fighting arts out there, but also DANGEROUS to rely upon in a real fight, either in the ring or on the street.


Well, tons of reasons. But I’ll give you a few.

One being the airy fairy “open nature” of these movements, especially in terms of the upper body.

“Elbows in” is what you hear al the time from boxers, wrestlers and REAL martial artists, and rightfully so my friend. Not only does this give you great punching power for one, it also makes it far easier for you to bring your elbows down for instance, to protect them kidneys, ribs, and your sides in general.

Compare that to the seemingly “loose” punches thrown in the above two martial arts.

Second, the feet.

I don’t know why, but MOST of what I see in tai chi etc seems to be “exploding from a base” as opposed to being on your toes, and the latter to me is absolutely VITAL to any form of real self defense against a trained fighter.

My buddy Vincent once caught me on this while we were shadow boxing.

“On the toes, Rahul!” I can still hear him say. “Come on!”

(And this is a REAL fighter we’re talking here, from the Marines no less!)

And third?

Well, there are so many reasons again, but the third is that those kicks, for one are very easy to GRAB and take down.

And as my buddy from the Marines sagely and rightly told me, “Once you take him down, you’ve got him, especially with that GRIP of yours!”

(Unless he’s trained ji jitsu, or a wrestler, or . . . you get my drift!)

Want more reasons?

Well, the FOURTH reason I’ll give you is Google, and  guy named “Xu Xiaodong”

Lots of you reading this won’t believe me anyway, which is fine.

But the fact is that a Chinese mid level MMA guy (which probably makes him a little lower than that is American MMA) publicly once came out and debunked this myth as well (a few years back).

And he didn’t just talk.

He BACKED his talk up action.

IN the ring

He not only challenged the myth I am, but he issued an open challenge to all the Tai Chi masters (high level dudes at that) in his country (the mainland, of course, so you that claim “I’m a China hater” – well – think again!).

And he took them ALL on, and defeated them so easily it was like watching a baby fight him.


In fact, the videos show him literally with his hands down, letting the tai chi morons beat upon him for ages, and then . . . POW!

Out of the blue, he’d just knock ‘em out.

(some of these guys actually called the cops on him before the fight. So much for their fighting skills!)

(Don’t believe me? – go here!).

And this is a low level MMA guy (still a bad ass though!).

And a guy that regretfully, but not entirely unexpectedly got death threats from a lot of Chinese for “denigrating their culture”.

Got his websites etc blocked by the CCP.

Had to go into hiding, quite literally!

All for saying it is like it is . . . . anyway, but as you on this list know, that’s the CCP for ya!

I don’t know about you, but I’ll take a level 4 boxers against a level 7 or 8 tai chi guy ANYDAY my friend.

Or a level 2 ji jitsu guy against a level 9 “kung fu shung hu” dude.

Sure, at the highest levels anything is dangerous and against an entirely untrained guy, these arts have merit. If he can’t box at all, for instance!

But in most cases, if the guy knows even a little something about fighting, then he’ll take the tai chi guy to the cleaners pronto and then some.

Tai Chi, although the Chinese wont admit it came from an ancient Indian (South Indian) martial art, and THAT was effective, especially when done with weapons as they still do in Kerala.

But the bastardized version of it? Nah. No way, Jose.

Now, the other side of the equation you ask  . . .

In terms of exercise . . .

. . . it’s not bad at all.

Especially not for a change.

And it’s great for overall flexibility etc, especially the kicks and that. I did Tae Kwon do in high school, and while even THAT is better than Tai Chi (but yet NOT a really effective fighting art unless at the very highest levels) the kicks and exercises are GREAT.

Not just for beginners, but you advanced guys out there as well!

And ditto for boxers, wrasslers etc (for a change especially!).

But is it better than a regular pushup – pull-up workout system?

Or a regular rope jumping routine?

Hell no my friend.

And it certainly isn’t better than the 0 Excuses Fitness System either, which taxes your body in so many ways you can’t even begin to imagine right now.

Wanna know more on that?

Well, click on over HERE my friend.

I’ll be waiting . . . to welcome ya aboard!


Rahul Mookerjee

PS – Make sure too, to grab the ONE and only EXHAUSTIVE course out there on Pushups there is right HERE –  Pushup CEntral. And yes, there is NO other course out there as exhaustive as this. IF there is, I challenge you to FIND IT!

What to do if your knees are TRULY too “shot” to do squats and back is TRULY too shot to do bridging!
- . . and I mean TRULY! And YES, there IS hope!


A great, great topic today and one you SHOULD read even if you aren’t afflicted with what I mention above, and also a longer than usual dispatch – – here goes!!

And emphasis on the word “TRULY”, my friend.

When I say your knees are truly not in the condition to do Hindu squats, for instance, I mean there is a REAL problem.

Not soreness.

Not just muscle cramps.

Certainly not just laziness and “ouch! I Can’t walk for days after doing a 100 of these!”

(the last is funny, but believe me, yours truly has been there. Yours truly that hikes hills like nothing else! Hehe).

(And there is another exercise which will give you or MAY give you the same impact, but we’ll cover that later).

Anyway, in 2017 I met one of my best buddies Vincent.

You guys on the list know him already!

A wrecking machine of a man, ex-Marine (Force Recon) and definitely a FORCE to be reckoned with even though he is retired now.

Shoulders like Boulders, a kung fu like grip (as he once said I had) and much, much more!

And REAL Strength that comes from having been in the trenches day in and day out.

We were discussing 0 Excuses Fitness shortly after we met, of course, and he mentioned that his back was too shot to do bridges.

And that he wasn’t too sure about the squats either . . .

Now, for what it’s worth, Hindu squats are usually, for MOST People, the #1 remedy for “shot knees”.

Weak ligaments. Creaky tendons. Weak thighs, or even hips. And so forth. Actually, the entire core and lower body . . .

. . .MOST people with knee pain report it having gone away after a month or so of getting GOOD at these.

And feeling a heck of a lot better too overall! Even those that just do a 100 per week, for instance.

They are truly one of the most rejuvenative exercise ever there has been for the knees – for MOST people.

Ditto for bridging and BACK pain, and lower back pain specifically.

Or upper back soreness, or stiffness. Or that wonky MID-BACK area which you often “pull”. OR, the upper chest.

And definitely the NECK area – that bull neck you need to build! (I’ve not written a lot about neck training in the recent past, but I plan on CHANGING that).

And entire body, actually.

For me its been pull-ups, but bridging is something I recommend even to people that can do pull-ups, as a bridge works you in ways you’ve never likely felt before if you do it right.

And its far better than repeated visits to the chiro for one. Trust me on that one!

Core strength, stability, flexibility.

Ah but wait. You were talking knee pain, I hear you say.

Yes. I was.

And I’m not rambling here for a change, hehe.

A few months after meeting Vincent, we had the conversation about bridging and I recommended it, but he wasn’t “sure” about it.

“How do you know it won’t worsen things”, he asked.

I told him what I am telling you guys here now, but he was still a bit doubtful, and given his back is truly shot with all the injuries he had, I let it go there.

And a month later, as we were meeting up for a beer drink up (out!) I saw he was holding his back.

As we picked up our beers at the neighboring Mei Yi Jia, he had to this to say, ruefully and apologetically (And it was funny, hehe).

“Rahul, I’m sorry, but I Gotta make you the beast of burden today!”

And the issue was that he had pulled his back. He wasn’t even able to bend down and pick up a beer, it was that bad, so MAYBE bridging wouldn’t help him (maybe; I still think it would, but for the vast majority of folks out there, YES, it will!).

Anyway, earlier on that year I “met” (through email and on this list) a man who truly KNOWS a thing or two about training

A man that makes NO excuses, and “gets her done” no matter what!!

A retired cop, and a man that likely served with PRIDE, DIGINITY and HONOR (hats off Sir!) and a man that is a huge 0 Excuses Fitness fan.

Charles Mitchell, he is (you guys know him too! 😉) and I first met him when he replied to an email I sent about sprints.

I don’t know if I remember what he said exactly, and don’t have the email with me now (computer crash).

But I think it was along the lines of “he wished he could do sprints, but the knees were too shot”.

Now, this man used to do a 100 Hindu squats daily. And he no doubt knew that this was one of the best ways to rid himself of knee pain.

But although he soldiered on and got good at them – DAMN good at that, he found his pain was increasing.

And so he stopped doing ‘em, but the pain never went away.

(Note – This is REAL pain I’m referring to!)

And he was asking me today about something unrelated, and a gadget of all things, which despite my dislike of gadgets I’m definitely going to look into and provide feedback on. Always have an open mind my friend!

Anyway, I asked him if he was doing the squats in proper FORM, as poor FORM is usually why knees and lower back etc starts hurting after a while of you doing these my friend.

Get the form right, and the pain SHOULD go away effortlessly.

And since he was asking about isometrics, I gave him a wonderful exercise to do indeed in this regard.

The wall chair, that I wrote about before in an email or so prior to this – an exercise that will not just make your thighs quiver like a maple leaf in the Toronto breeze within a few seconds (even those of you that are used to heavy leg work and Hindu squats!) of doing ‘em.

And an exercise which because of the position, strengthens the tendons, ligaments and supporting musculature beyond belief, my friend.

And that brings me to my second point. Imbalances.

I’ve spoken about imbalances being a prime cause of pain and weakness too. Never neglect the weakest link as the saying goes. Often times weak thighs can be traced back to under developed hamstrings.

Often times, back pain can be traced back to more than just the back.

Ditto for elbow, shoulder and other aches and pains . . .

And the other exercise I’d recommend for anyone in Charles’s position would be the Asian Squat.

Something I’ve spoken about before in the “Challenge” emails I sent y’all months ago.

And no, I ain’t being racist when I use the term “Asian”.

That’s just how they sit there, and it’s an immensely healthy position for EVEYRONE, albeit a one which even yours truly took some getting used to.

And apart from all the numerous benefits this position has which I’ve covered in emails prior to this, THIS position also strengthens the lower body beyond belief (especially hips, connective tissues etc).

Simply get in position and HOLD.

For time.

And you’ll notice you’re getting a workout by doing just that if you’re not used to it.

Now, I can’t promise this will cure the knee pain overnight, but I can tell you this – isometrics are a very powerful way to workout – and strengthen the entire body my friend.

And there are literally tons and tons of ways to do isometrics. I had about 26 exercises ready to go for the book I was working upon on that, but of course, the laptop crashed Shantaram style, hehe.

Round #2 it is then!

And that’s that for now. I’ll be back soon!


Rahul Mookerjee

PS – Here is where you can learn the RIGHT way to do Hindu squats and get the form down PAT –