Foreign devil does roadwork on “Qing Ming” day

Dear reader,

Today is “Qing Ming” festival here in China – an ancient, ancient festival which in short is an opportunity (for those who celebrate it) to remember their ancestors – and all the good they did – with a very fond and loving heart.

They also call it “Tomb Sweeping” festival here in China – which again, basically boils down to honoring one’s ancestors at the grave sites (and yes, actual “sweeping” of the tombs DOES take place in many cases).

I’m always enthralled by the different cultures in the various parts of the world I’ve been to, and how folks celebrate different festivals differently – and mainland China is no exception to this rule.

Anyhow, it just so happened that today was the day this foreign “devil” (yours truly) chose for an outdoor workout – and what a great one it turned out to be, hehe.

The mainland Chinese have this curious habit of referring to foreigners as “gui laos” (Mandarin Chinese), which literally translated reads “old ghost from foreign land”).

‘Tis kinda hilarious, and I never fail to delight in seeing the onlooker’s faces when referring to myself as such when speaking my rudimentary Chinese … hehe.

Anyway, my workout, eh?

I did pull-ups. I did push-ups. I did handstand pushups – with a slight “twist” – and believe you me, that slight variation in the movement left my traps feeling like they were on fire and ready to “burst out of their casing” as it were.

And I did dips – plenty and plenty of them, just as mentioned in Shoulders like Boulders (which by the way seems to be going like hot cakes – so if you have not picked up a copy as yet – do so right HERE – – ).

But the best part of this entire workout today (done in a fairly congested park) was the roadwork I did to finish things off, my friend.

Oh YES – it was. I did my usual run at the END of my workout and hike (and if you need to know more about why I do this at the END of my workout, well, peruse the blog for an older post on it) – and it truly felt like it TIED everything together today and was the perfect icing on the cake to an otherwise already excellent workout.

Today’s roadwork wasn’t just a run done at varying paces. It was that, plus much, much more.

I stopped to do pushups in the middle of it all, and banged out 50 before I knew it – and BANG – was back at it again.

I kept up with a guy on a bicycle riding at moderate speed for part of my roadwork. I ran sprints for part of it and was actually LEADING the guy on the bike for some part of my routine.

I even dodged a few stray beggars “horsing around” in the local park (the crowds today meant this was a perfect day for them too).

Most people have this idea that roadwork means waking up at 4 A.M. in the morning, pounding raw egg yolk (a.k.a Rocky Balboa) and then hitting the pavements for a long, grueling, ardous run – which not only takes a long time, but could be boring as well.

Not to mention a “slow run”.

Believe me, I’ve heard folks use this very reason to avoid roadwork – that it’s “boring”.  Or “slow”.

Stupendous. Absolutely stupendous.

Roadwork is anything BUT boring if done right. And there are plenty of ways to skin the “how to do it” cat so it remains fresh, challenging, and interesting every time you do it.

And neither is speed a concern if you do things right.

Ever try running backwards down a hill, for instance?

Well – add on running FAST – and that in milling crowds so you’re literally looking back and having to stop every few minutes and then take off again – to avoid bumping into someone full tilt – and doing all this in reverse – at almost full speed.

Add on doing “zig zags” frontwards and backwards.

And of course pushups, and other bodyweight exercises thrown in as well.

Not only does all this tax your cardio system to the max – when done FAST – but it also takes your co-ordination like nothing else will – not to mention works ALL the muscles of your body (especially the calves and shins) together as a unit, meaning you get stronger and fitter overall.

Sure, if you prefer what Rocky did, then by all means go for it. There’s absolutely nothing wrong with roadwork done “old time boxing” style, and truth be told it has MANY benefits, not the least of which manifest in the ring.

So don’t ignore your road work, my friends – for ANY reason whatsoever. Make sure to get it in – either before or after (preferably after, but it’s your choice) your workout – but whenever it is – just make sure to DO it.

As Muhamad Ali famously once said, “”The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.”

‘Tis true, my friend. ‘Tis so true and it holds AS true for the fight of LIFE as it does a boxing bout.

Alright, my friend. I’m out for now – back again later!


Rahul Mookerjee

P.S. – If there is one breed of athletes with shoulders like the proverbial boulders – it’s boxers, wrestlers, and old time strongmen. And they ALL did plenty of what is taught in Shoulders like Boulders, my friend. I know you’re “raring” to find out what the secrets are – I would too – so drop everything you’re doing and grab your copy right NOW, right HERE – –

Advanced triceps blasting

Dear reader,

Summer is FAST approaching in “here neck of the woods”, and I’ve been wearing T-shirts cut off at the shoulders – or, as I usually do, working out in a pair of shorts and not much else.

No sweatbands, nothing fancy – the T-shirt does the “sopping up”. Hehe.

Now, the point of me saying this is not to give you graphic descriptions of “sweat beading down my torso and forming puddles on the ground” (which happens, granted) – but to say that I’ve noticed a noticeable increase in the size of my arms and shoulders in general over the past few weeks.

Which, if I think about it NOW was to be expected, my friend.

I’ve been working my triceps even more than I normally do over the past few weeks – so much so that my workouts could probably be condensed into an “advanced triceps blaster” manual (hey – thats an idea right here – and one I might well implement if there is enough interest).

But note also that I’m a huge fan of working the triceps anyway.

Those that have been seen me banging out 250 pushups in less than 27 minutes (as I show you in the 0 Excuses Fitness System workout video) and 500 pushups for the day overall know this well already.

And truth be told, the exercise in the 0 Excuses Fitness System will do an EXCELLENT job of blasting the entire upper body (triceps and arms included) if you take up the exercises and routines mentioned therein seriously.

It wouldn’t be a stretch at all to say you can develop a gigantic upper body (not just arms) and ROCK SOLID abdominals just by following the exercises laid out therein.

(The 0 Excuses Fitness System is right here, by the way – –

But what I’ve been doing over the past few weeks takes it to a whole another level altogether, my friend. A whole ANOTHER level.

One of the keys to what I’ve been doing is what I mentioned in yesterday’s email – roadwork.

Yes – strange as it might sound, this actually helps to increase overall upper body mass when done correctly at the end of a workout.

Something else, of course is one of my favorite exercises – the handstand pushup – done in RIGHT form, and done the RIGHT way (and the right WAY is NOT how most people teach it).

Kicking up against a wall is great, but it’s NOT the ultimate in handstand pushups by far.

And the third key is an exercise I mention in Shoulders like Boulders – – an exercise that is ignored even more than pushups are by the average trainee – – and yet, is one of the few exercises that’ll have your triceps POPPING in no time.

Why all the fuss about triceps, you might ask?

Well, the triceps make up the bulk of your arm, my friend. They may not be the “show” muscles or beach muscles, but if you want huge arms – simply working the “bi’s” will NOT cut it.

If you want real strength in your arms – pushing AND pulling BOTH – well – work the triceps and shoulders like there is no tomorrow, and you’ll get it.

And so on and so forth ….

Anyway, my darn triceps are so sore I sometimes wake up in the middle of the night and switch positions just to relieve the “dull ache” in my triceps.

But it’s a good type of soreness – – the kind that causes growth – – both in SIZE and in REAL strength, my friend.

So that’s the topic of today’s post – “advanced tricep blasters”. Maybe I’ll put out a course exclusively on this topic if there is enough interest – – shoot me an e-mail if you believe this is something that might interest you, and we’ll see!

Ok – I’m out for now.


Rahul Mookerjee

P.S. – After 0 Excuses Fitness, the next best thing you can do in the “three level” progression to SUPER triceps and upper body is to start working on the exercises in Shoulders like Boulders right HERE – –


Roadwork – before, or after a workout?

Dear reader,

Something I don’t talk about quite often – but do almost on a daily basis is that old favorite of boxers, wrestlers, and old time strongmen alike – ROADWORK.

We all know what roadwork is, don’t we? It’s NOT running “long slow distance” or running marathons – and neither is it purely running sprints, although you can mix those in.

Roadwork is a routine that incorporates running along with several other basic exercises such as pushups, squats, bridges, burpees and more.

I speak of such routines in the 0 Excuses Fitness System (in the workout section of the book) but I don’t quite get into “actual” roadwork in detail, and that is what I want to write about today.

While it’s fine to mix in runs and sprints with other intense exercises such as what I mentioned above, my own preferred means of doing roadwork is to go for a long or semi- long run – except NOT at a leisurely slow “pounding the pavement” pace.

I generally do this after my workout – and usually after my hill climb as well (when I do climb the hill).  I mix up my run into short intense bursts interspersed with a slower, yet still “steady” pace that keeps my heart rate UP throughout the entire run.

That’s just one of the variations. I may practice throwing punches during the run (this will kill the shoulders in no time if you do it right and for the right amount of time). Or, I may do my entire run at 70-80% capacity – arms pumping – lungs BURSTING – heart pounding – WHEW!

There’s tons and tons of variants to keep it fun as you can see.

And contrary to what we see in the movies, a long run is usually best AFTER a workout as opposed to before. Sure, if you’re a pro boxer who goes straight to bed after his run to “replenish and rest” for the ardous hours of workouts ahead, then before is fine – but for the average fitness enthusiast, it’s far better to do it AFTER your workout than before.

Why is this, you ask?

Well, first off, running this way can be extremely taxing on the entire body and if you’re doing advanced exercises in your routine like I do – well – you’d be better off doing those advanced exercises BEFORE you run – else you’ll not perform near as well as you would if you did it the other way around.

This holds true for those starting out on the 0 Excuses Fitness System as well – – do your squats and pushups FIRST and then run if you must.

Second, it’s important to note that I don’t do roadwork to burn fat. No – the exercises and routines in my actual workout take care of that. The roadwork is merely the icing on the cake in terms of burning fat – the cherry on top as it were, but does that make it less important?

Not a chance, my friend.

When you do your roadwork AFTER your workout, you literally TIE your entire body together into one SOLID cohesive, functional unit. And you’ll increase strength even more over the entire body – especially the upper body.

Though I work my chest, shoulders and upper back in each workout – the roadwork somehow makes them feel like they’ve been through that final grind – and that’s a good thing, my friend.

More importantly, when done after a workout it can serve as a cool down-cum-workout for the major muscles of the body.

Let’s say you hammered your chest and thighs in the workout – well – roadwork done correctly will get the blood flowing through those areas like never before, and will virtually eliminate any soreness you might normally feel (after you get used to the roadwork, that is).

Yet another benefit of roadwork is that it mirrors real life situations. You never know when you may need to run a brisk mile or so (perhaps with loads on your back) – so tis always a good idea to stay prepared!

Last, but not least, it also increases overall stamina in a way you cannot simply get from doing exercises on the ground.

That’s not to say that short intense bursts on the ground aren’t the real deal – they are – but it’s always good to add on the final icing to that fitness cake if you get my drift, my friend.

And lest you think roadwork can be done only on flat ground – well – think again my friend. Some of the most effective roadwork I do is done on the hills – BACKWARDS, if that makes any sense, and it’s NOT just running backwards.

The workouts and routines in Advanced Hill Training are a perfect example of what I  just mentioned above.

I constantly get stares of awe and bewilderment as I complete my routine this way, and I’ve gotten used to it.

“What is that crazy foreign devil doing”

“Wow, he’s got a huge chest!”

And so forth.

Anyway, all this by itself should be enough to tell you why I value roadwork so highly. It should also be more than enough to tell you why I stand by doing roadwork AFTER my workout rather than before it.

Well, my friend, that’s it for now. I’ll be back with more later!


Rahul Mookerjee

P.S. – Advanced Hill Training is something you do NOT want to miss out if you’re serious about fat burning and taking your “whoop ass ability” to the very next level altogether. Grab it right here, right NOW – –



See yourself – at your BEST!

Dear Reader,

It’s no secret that while I’m admittedly in GREAT shape right now (and YES – I’m saying it like it is – like I always do – no sense in beating about the bush, eh?), there have been times in my life when it was the exact opposite.

I’ve been obese – well, morbidly so at a certain stage in my life. I’ve been at the stage where swimming a lap in a pool was a chore (compared to now where I can “glide” up and down for at least 15 laps effortlessly without stopping).

I’ve been at the point where climbing the hill I do NOW (despite NOT doing it daily NOW) was a workout unto itself, and though it’s still a decent workout, I barely even break a sweat while waltzing up the hill – and this even when I don’t do it daily.

And so forth. Yada, Nada, Schnada.

Point of me saying this?

Well, it’s NOT to blow my own trumpet – thats for sure – although on the other hand there’s nothing wrong with being brutally honest as I always am – BOTH with regard to current positives and negatives.

It’s not even so much to tell you what I do repeatedly in the 0 Excuses Fitness System and my other courses – that- I quite literally have BEEN there and done that. I know what it feels like to be unfit – else I wouldn’t say it on the front page of my site for starters but I also know that if someone like me could do it – then so can YOU, my friend.

But that isn’t why I’m saying this.

A long time ago, I’d look at pictures of models – or perhaps those that “were strong in my opinion” when I was myself at my unfittest, and I’d think to myself, “gosh, what if I were like that?”

Now, I wouldn’t hold the thought in my mind although I WANTED to.

The logical part of my mind would tell me “look at your now! There’s no way you’ll ever get there!”.

While the “subconscious yearning” still persisted, if you get my drift.

Little did I know that those brief flashes of thinking I’m referring to were way more important to me than anything else I ever did.

Fast forward to today, and uncannily enough (or perhaps not so) I’m in the exact same shape as I visualized myself years ago, if not better.

Astounding thing was those visualizations lasted like a second if even that. Just imagine how much quicker I’d have leapfrogged my way to superior fitness levels if I had done what I do today – which is to focus HARD on what I want myself to look like – or be like in life, for that matter!

This ONE simple key, my friend – is the key to achieving ANYTHING you want in life.

This ONE simple key is covered in the 0 Excuses Fitness System – as part of the 10 Commandments of Physical Success, and it is by far the most important.

This ONE key is – astoundingly enough – roundly ignored by folks even when I EXPLAIN it to them – including some former and current clients!

People process it from a “logical” standpoint, but they never really “believe it works”.

But believe me, my friend. Your current physical body is NOT the only thing that is affected by this – it’s EVERYTHING in your life – your overall situation if I might say so.

In short – You ARE what you “see” yourself to be.

Dr. Maxwell Maltz covered this concept in the path breaking Pyscho Cybernetics – a read I highly recommend to ALL that come across this post.

I’ve covered it to a degree in “Zero to Hero” – where I basically tell you my own story (well, part of it, at any rate).

And so forth.

If you’re currently overweight and unable to lose weight “no matter what”, chances are excellent the way you SEE yourself is WRONG.

If you’re currently unable to build muscle despite seemingly following all the right practices, well – then – the picture you have in your mind of yourself is one of someone NOT being able to build muscle – or it being a “grind” or “chore” (despite you not consciously recognizing this).

Believe me now, and trust me later – the FIRST thing you do if you haven’t gotten off the couch in years is NOT to simply “dive into the routines”.

It’s to SEE yourself as you want to be in your mind’s eye. SEE yourself as a fitness virtuoso – or a champion swimmer –  or with “lats as wide as barndoors” – or whatever – and it’ll start to flow from there.

True, this isn’t the only thing that you do need to know. You do need to back all this up via action, but again- – there is a reason – – and a very valid one that I’ve included this as the FIRST and by far most important commandment in the 10 Commandments of Physical Success in the System.

And of course, you DO need to know the right way to do things – which is NOT how most people do ’em – but then again a) we’ve got your covered in the System with regard to that and b) it never pays to be “part of the herd” – not if you’re part of the “achievers” group in life – TRUST me on that one.

Moral of today’s blurb?

Have an image in your mind – a SHARP, focused image of what it is you WANT to be – or look like – or feel like.

Then take action.

Watch the changes occur so quickly you won’t even have the chance to say “Hallejullah!”

Well, my friend – that’s it for now. Back again later!


Rahul Mookerjee

P.S. – If the idea of having “lats as wide as bardoors” appeals to you (not to mention shoulders like the Farnese Hercules had), then HERE are the two courses that’ll get you there – –

  1. Shoulders like Boulders – –
  2. Battletank Shoulders – –


REAL strength – that LASTS

Dear reader,

One of the great things about training the way I do i.e. bodyweight exercises done correctly and at the right cadence – is that this sort of training results in health and strength – that literally lasts a lifetime.

I’m a proponent of daily training as ya’ll know. Do something daily has always been my motto. You  may or may not “go for broke” each and every time you train, but you do SOMETHING – anything – daily!

A penny saved is a penny earned – every  little bit counts, my friend – and when it comes to exercise, a penny saved is quite literally a QUARTER – or a DOLLAR earned.

Think I’m exaggerating?

Well – if so – think again, my friend – and read what I have to tell you next.

I had the good fortune and pleasure to meet up yet again with one of my closest buddies here in China – a guy who you’ve read about plenty of times in my blog posts, emails and even my bestselling Gorilla Grip – and with darn good reason.

A man that’s the real deal – a good man – an ex Marine with over 25 years of service and a skill set that would put most average Joes to shame within the space of a nanosecond.

A man that never ever stops learning despite everything he’s achieved thus far (and by God it’s a LOT!) – and a man who just so happens to be a mountain of muscle as well.

Now, my buddy is a huge proponent of daily training as well as you might expect from someone whose served in the elite forces, but for whatever reason he has not been able to workout for a while now.

Jobs – relationships – the “daily grind at the mines” (not really, but you get my drift, hehe) etc etc – it’s all added up and left him with no time to exercise, and from what he said he hasn’t has a decent workout in about three months now.

Anyway, being the workout fanatics we both are, we naturally spoke a lot about training – as we do every time we meet, and soon ended up engaging in one of those friendly arm wrestling matches just to “test strength” as it were.

And guess what – despite months of not working out – my buddy quite literally BULLDOZED my arm to the ground (table) – and that too so quickly you’d think it never happened.

He’s quite literally got an unnatural “pull” to his upper chest and shoulder region – and while he has a wrestling background, there’s more to it. I’ve arm wrestled quite a bit before, and while I’m no “champ” at it – THIS guy is something else altogether – despite not doing it for ages!

RAGING “bull like” strength is the way I’d describe it, and from there on it was naturally onto the subject of grips – a pet subject for both of us.

And though I’ve out-gripped many a gym gorilla in the past, my buddy’s grip feels like one of those iron pliers that slowly, but surely CLOSE over your hand – while quite methodically crushing the ever living “life” out of one’s fingers.

Ok – maybe not quite that extreme – but you get the picture. I’ve got a pretty solid grip – NOT weak by any standards, and yet I really “felt” his grip last night if you get my drift.

Anyhow, we had a great time – but the point of my mentioning all this to you?

Well, first off, the guy hasn’t lost a LICK of strength despite not having worked out for ages – and if anything, the enforced break seems to have actually done him good in many regards strength wise.

That’s not to say one shouldn’t train daily – or train AS OFTEN as possible – he’ll be the first one to tell you that – but still – the point is that most “roid monsters” and “pumpers and toners” lose whatever little muscle (in the first case) or strength (if any, in both cases) they’ve “built” (I use quotes in the reason) in the gym within days of stopping their unnatural routines.

Second, I tell you this to give you yet another testament to the sheer RESULTS that bodyweight exercises done correctly can give you – results that last a LIFETIME.

Third, it’s not just the strength. You would expect this man to have gained a ton of weight etc as a lot of “gym gorillas” do once they stop taking their protein shakes and assorted supplements – NOT SO.

He may have gained a few extra pounds around the midsection, but for his age (an age which most men would consider to be approaching “retirement age” ) that’s quite literally NOTHING – and those few lbs will fly off the minute he gets back on the stick again.

Fourth, I mention this to inspire you – this man is nothing short of living inspiration to me – and last, but not least – no prizes for guessing what exact bodyweight exercises he did to get into the sort of shape he is.

NO prizes for guessing the MAIN exercise that elite forces use to build their extraordinary level of upper body strength, stamina and endurance. Starts with a “p” – and ends up with a “s”.

In my friend’s case, yet another one of his secrets is dips – done in high repetitions – something that I greatly encourage, and something that’ll build massive, mammoth shoulders akin to a male gorillas – – and an exercise that I teach you how to do correctly in “Shoulders like Boulders“.

And those shoulders, while not the whole key to his “bull like” strength (that quite literally BLOWS you away like a tornado might a leaf) are certainly a HUGE, HUGE part of it.

You may never get to his elite levels of strength, but there is MUCH you can do to build your own shoulders up to “gorilla” levels (not to mention an upper/mid back that will have you turning sideways to get into doors) – and the keys to doing so are mentioned right HERE – –

Anyway, this post isn’t so much about the actual exercises themselves, but the lasting effect they have on one – if done correctly.

REAL WORLD strength – REAL strength – as opposed to the fake “pumps” and shiny greased bloated muscles that most modern day bodybuilders sport – muscles that give up when tasked with any halfway taxing REAL world endavor, my friend.

Don’t believe me? Well, take a look at a lot of pro wrestlers – AFTER they retire, and compare their looks to what they were “in their prime”.

Or pro bodybuilders for that matter – or your average “juiced up roid monster” at the local gym.

Compare the above picture with the picture I just painted for you in my email.

Clear enough, eh?

I bet it is – and on that note – it’s “off with me” for some much needed nourishment, hehe. Just got back from a ball busting, sweat pouring outdoor (for a change) workout – and I’m RARING to go.

YEE – HA!!!!


Rahul Mookerjee

P.S. – In case you haven’t noticed, my original “Gorilla Grip” course is STILL going like GANGBUSTERS, my friend. And with darn good reason – it’s coming from yours truly – someone who literally BREATHES a strong grip if I might say so. Sheer passion if I might say so, and you can literally feel that throughout the whole course – so if you haven’t already – jump on the grip ship NOW, my friend – –

3 Hidden Keys to huge arms

Dear Reader,

Although the triceps make up the majority of the arm – most trainees overlook training the arm as a whole, and end up focusing upon biceps alone.

We all want huge arms – massive arms – arms like SOLID pylons to say the least – with strength to boot – but do we really know how to build huge arms?

Focusing upon the “beach muscles” i.e. biceps is NOT the key – or even part of it to huge arms. It’s focusing upon exercises that work the upper body as a whole – – and most such exercises tax the triceps heavily.

It’s this lump of muscle at the back of your arms that gives you that “huge arms” look that most guys won’t. It’s also that lump of muscle at the back of your arms that needs to be firm, supple and STRONG – lest you’re a fan of the “bingo wings” look (and most I know are NOT).

And even if you’re looking for just size, remember that the triceps make up over 2/3 rd of the arms – and the rest is made up by the biceps.

So the first key should be pretty self evident – train the shoulders and triceps HARD – the way they SHOULD be trained – and you’ll get those huge arms in no time, my friend.

Second, do pushups – and do PLENTY  of variants. My 0 Excuses Fitness System gives you PLENTY of variations of pushups you can do – most of which blow the “regular” pushup straight out of the water in no time flat.

These alone are enough to keep most trainees at all levels busy for the rest of their lives, and these alone are ENOUGH for those huge arms you desire.

But the third key is really what I want to address today – another “hidden exercise” that is not only great for the arms – but the shoulders and traps as well.

This exercise is NOT mentioned in the 0 Excuses Fitness System, primarily because it’s an advanced movement – and one which most regular trainees do NOT have the strength for when first starting out.

And also because FORM is paramount in this exercise – even more so than with the other exercises I teach. Do this exercise incorrectly, and you may end up ruining your shoulders for life – or worse.

Other hand, follow proper form, and you’ll get benefits that very few other upper body exercises can replicate in a short period of time.

What is it, you ask?

Well, readers of my Shoulders like Boulders course should know what I’m talking about by now – an oldie but goodie – the good ole DIP.

That’s right. The parallel bar dip done between dipping bars.

Nothing fancy. Nothing complicated. Just the regular DIP done for reps – and PLENTY of them with the RIGHT breathing techniques.

Most people doing dips do NOT do them correctly. I usually see people “bouncing” up and down to complete the reps, or doing mega-partial reps where they barely dip down, let alone get a stretch through the chest region.

On the other end of the spectrum, I see some folks going way, way lower than they should on the dip – which can really kill the shoulders if you don’t have the tendon strength to support yourself in this position (and even then I don’t recommend it).

I’ve been doing a LOT of dips lately, my friend, and have noticed a lot of changes in my upper body since I really started “hitting” these hard along with the rest of the stuff I do.

My arms and shoulders have grown a lot bigger than they normally are – but the CHEST is really what stands out to both me and most people when I’m working out – the growth these have given me in my upper chest area is nothing short of phenomenal – especially when taking into account the short time frame I’ve been doing ’em.

Anyway, what I want to tell you is that FORM is paramount here. Yes, I’ve repeated myself but it bears repeating – it’s that darn important.

You do NOT “bounce” up and down. You lower and push yourself up and down SLOWLY and under control!

You do NOT hold your breath while doing these. And you do NOT “race” through the movement even when you think you’re getting good at ’em!

I mention the right way to do dips – and a few other exercises as well that will not only give you mammoth arms – but also “King Kong” sized shoulders – in my path breaking course “Shoulders like Boulders“.

Grab your copy right HERE – –

Last, but not least, remember that all upper body exercises need to be incorporated into a sensible overall body exercise routine – as well as combined with the right diet. That’s something I’ve said so often you may as well find it inscribed on my tombstone some day – but again – it’s so often ignored that it bears repeating!

Ok – thats all for now. I’ll share more training related tips “by and by”!


Rahul Mookerjee

P.S. – Rave reviews are coming in for Shoulders like Boulders – and I’ll update the testimonials page shortly to reflect these. For now though, if you haven’t already – grab your copy right HERE and get started on building them massive arms TODAY –

Squats – an important reminder

Dear reader,

I mention repeatedly in the 0 Excuses Fitness System (in the videos) that the exercises should be approached in a methodical manner – and that learning good form is paramount before trying to do higher reps – or mega high reps.

Many of you that are currently on the System know how important it is to heed this advice – both sections of it.

For those that haven’t done a lick of exercise in years, and even those that are used to “pounding the pavement” or working the machines at the gym, these exercises can be a “rude” (and welcome in many ways from a health perspective) awakening.

And no other exercise encapsulates that above statement better than Hindu squats, my friend – done the way I teach you in the System.

Hindu squats are a great, great movement – and have been done by Indian wrestlers for centuries – and can be done by YOU as well – to achieve great results both in terms of fat loss and building muscle on the entire body – especially the legs, shoulders and chest.

But they have to  be done right – and the way a lot of people teach this great exercise is flat out wrong.

Not only that – the key is to go slow and steady on these exercises. You do NOT aim for 100 straight reps in proper form – or even 50 the first time you begin.

I mention this in the video, and I’ll say it again – you start out SLOW – not only with the squat – with all the exercises – but especially with the squat.

Many years ago, I thought I was in great shape. I used to hike a steep hill daily and do some pushups etc afterwards – and I “thought” that sort of thing had me in great shape.

And it did – I DID lose a lot of weight and build muscle – and yet – the first time I tried these squats, I made the cardinal sin of thinking “Oh, those are easy”. Easy Peeze.

Yeah. Right.

And then I made cardinal error #2 – which was to bang out like 75 of them in a row once I got the hang of them (so I thought – I was WRONG).

I could barely walk for two days after that – or three, if I remember correctly. I was hobbling up and down stairs – and even walking on level ground was a “chore” – and remember, I was not exactly a couch potato to start with.

And if you’re an advanced man? Think you can just jump into high rep squats from the get-go – or after a hiatus?

Well, let’s see. I have not been doing squats over the past couple of weeks – not because of any other reason other than the fact I’m trying out some new and even more advanced stuff – mostly done outdoors (since the weather is excellent these days in my “neck of the woods”).

Well, I was in the middle of this yesterday when the weather suddenly turned inclement and it started to pour cats and dogs.


I took cover, waited for a while, and waited for the storm to pass – but it didn’t – so guess what I did while waiting.

That’s right – I figured I’d pound out a few squats.

25 – and as I flew past that number it was on to 40 – then 60. 100. A brief breather, and then I turned around and saw an old man (and his dog, apparently as well) trying to follow along with me.

No problemo, hehe – and I continued on – until I reached 250.

Now, I routinely used to pound out  500 of these every workout until a while ago, so – and for an advanced man like me – you’d think 250 would be no problem even after a short break, right?


I woke up this morning, and my thighs feel like they’ve been beaten to a PULP – especially the outer thighs.

I’m certainly not at the point where I’m hobbling around – but I can feel it, for sure.

I should have stopped at 100 – but I didn’t – and I’m feeling it now!

So that right there should answer the question I posed above.

Moral of the story?

For those that are still “on the fence” about the 0 Excuses Fitness System or any of the other exercises routines on this website because “oh, it’s so easy” – well – you’re WRONG – it’s anything BUT – and it delivers RESULTS accordingly as well.

And for those of you that are already “on the stick” (good job, by the way!) – well – take it slow and steady, my friends.

It can be very tempting to jump into higher reps, especially when you see me banging out 250 pushups in a workout – and when you hear me saying that I did another 250 the morning the video was filmed (before the video, that is) – which makes it an even 500 for me for the day.

But tempting though that can be – make it goal if you’re just starting out – and progress towards that goal in a sensible, methodical manner.

Remember – Rome was not built in a day. Skyscrapers don’t just “sprout” from the ground without a solid foundation.

It takes time, dedication and effort to build that foundation – but once you do – WATCH OUT.

You’ll be all the better off for it!

Well, my friend – that’s it for now. The weather appears to have cleared up, and I’m off for one of my advanced workouts!


Rahul Mookerjee

P.S. – Like the tips I send out in my daily emails? Want more – and more – on a regular basis? Well, if you’re a member of my coaching programs, you’ll have access to all this – and MORE – including custom made workout routines tailored for YOU and your goals – personalized advice from me, and much, much more.  If you’re truly serious about achieving your health and fitness goals, then take action NOW, my friend. Fill out the application form here – – to be considered for the 0 Excuses Fitness Coaching programs – it truly is the one of the BEST decisions you will ever make.

P.S #2 – By the way, please only fill out the form above if you’re a SERIOUS candidate. “Lookie lous”, fence sitters and time wasters are not wanted. I only want those who are truly committed and serious about taking their fitness to another level altogether. If that sounds like you, jump on board NOW.

More on grip training

Dear reader,

A few days ago I put out a post on grip training wherein I specifically mentioned a few tips that I gave a buddy of mine – whose interested not only in grip training, but losing weight.

I spoke to him briefly last night again, and he reiterated that he needed to strengthen his grip a lot more and I agreed – and we discussed grip training again – not quite in the same detail as we did the last time (time constraints) but I was pretty verbose regardless.

Hey – what can I say. Get me onto the topic of fitness – or grip training – and I’ll talk your ears off, hehe.

Anyway, in that note I also said there were more tips that I’d cover at a later date – and though I’m a bit “stressed for time” right now, I just HAD to drop everything and write this note to you – so important it is for me to share what I am right now.

First off, it should come as no surprise to anyone that’s been reading this site or following me that grip training is a pet passion of mine – and it is this “passionate” approach towards grip training that has allowed me to build scary levels of grip strength (especially considering my “size” – I’m certainly no giant or Hulk Hogan).

And yet – I can outgrip most of the “grip gorillas” at the local gym, and certainly most of the “bros” busy pumping and toning in the mirror, hehe.

And while the above contains perhaps the most important piece to the grip puzzle – or any puzzle in life you’re trying to solve – there’s more I want to tell you.

Something I mention AD INFINITUM in  MOST of my courses is that thick bar training is an absolute must and a starting point if you’re looking to build your grip to the max level possible.

Combine that with the other things I mentioned in the last email, and my bestselling “Gorilla Grip” – – and you’ll understand what it means to have an “unnatural pull” to your grip (even when you’re faced with folks twice your size).

(Gorilla Grip is available right HERE –

Second, grip training only works (and I  mention this in the book as well) when you combine it with a sensible OVERALL body program.

Simply sitting on your couch and doing reverse curls or grippers won’t help near as much as incorporating better exercises into a WELL BALANCED program that works the hips, legs and BACK to the BONE will.

And third – and what I want to mention here – is something that is usually always overlooked by the vast majority of trainees out there.

I mention in all my courses that you are not just to “grip” the bar (thick bar) when training ANY exercises, let alone those that are grip specific.

Don’t just hold it. Don’t just grip it.

GRIP it – REALLY grip – I  mean SQUEEZE that “sucka” as if your very life depended upon it – and do so with vim and vigor throughout your workout!

Try and CRUSH that thick bar. You won’t be able to do this, of course, but you’ll be amazed at the ferocious levels of forearm/finger strength this builds (not to mention how quickly it toughens up your ligaments and tendons).

THIS is the part that is really the “meat and potatoes” of building those iron claws – but amazingly enough, it gets ignored so often that I’m left shaking my  head when I see folks “slipping” after about the 5th rep or so.

Sure, it’s tough. Sure, maintaining that “claw” like grip and focus throughout a long workout (or what seems long) – done on thick bars – is anything but “easy” – but guess what – THAT, combined with everything else is what will really build that bone crushing grip that you desire.

And it’s not just “you” that desires it – plenty of folks want to build a bone crushing grip but are unfortunately going about it the wrong way.

Anyway, that’s the tip I wanted to share today. If you missed the earlier email, do a search on the blog – and read through – you grip fanatics out there will love it.

I’ll share more such tips via my blog posts and emails as we go along – stay tuned!


Rahul Mookerjee

P.S. – This is yet another reason you might want to avail of my personal coaching services, my friend. Words written in black and white are often misinterpreted or ignored (albeit unwittingly) – and this can be a mistake of epic proportions that can set you back in your training (and life in general).

Avoid this by going “straight to the source” – and get personalized, “one on one” coaching advice from me that cuts straight to the meat of the matter. No B.S, no “fancy shmancy” nonsense – just stuff that flat out works – from yours truly. Been there, done that, my friend.

So can you – – and the first step is to fill out the form right HERE – –

I look forward to welcoming you onboard!

Motivation – even when you LEAST expect it

Dear reader,

Woke up feeling somewhat run down today, and despite my best efforts, this “run down” feeling has persisted throughout the day – until now (about 3:17 P.M. in China).

“Until” being the keyword – – and right about NOW – – I’m buzzing at a level so dramatically intense that I feeling waves of motivation not just running – – but gushing through me as I write this post to you.

Like I said, I’ve been somewhat run down (mentally) all day long and we all know that feeling, eh?

The “blah” feeling we sometimes get – or, to be more accurate, how most people start to feel shortly after they wake up and go through the rest of the day.

Work. Life. Back home from the office to the couch. Rinse. Repeat. Boring. And so forth.

Sound familiar?

Yeah – I thought so – and let’s be honest – even the most motivated and normally “alive” ones amongst us occasionally feel somewhat run down like I am today.

While you might think that this is the perfect place for me to “plug” my fitness products (and truth be told, it IS) – – that’s NOT what today’s post is about.

Sure, you’ll be buzzing at a way, way greater level – – feel far motivated in life – – and accomplish far more with the right breathing techniques and exercises as outlined in my pathbreaking 0 Excuses Fitness System.

But what if you are not currently (honestly – – note – – this is important) able to exercise?

I’m not referring to “feeling lazy” here.

I’m referring to other things.

Maybe you’ve been so busy yesterday that you didn’t have time to take a breather – – let alone workout – – HONESTLY busy, mind you, not “make believe busy”.

That was me yesterday, and given I had to miss the bulk of my workout, my “run down” feeling this morning doesn’t come as much of a surprise. Been busy until this afternoon as well …

Maybe you’re on a Trans-Atlantic flight (which I will be shortly). Or perhaps a “Trans Tasman” flight. Or perhaps you injured yourself. Yada, nada schnada.

Is there a way you can start to achieve the same – or HIGHER levels of mental vibration without the associated and absolutely essential physical activity?

You bet your “Betsy” there is, pal.

How, you ask?

Well – it’s simple. Visualize – – and do so intensely – – whatever it is you’d rather be doing right now as you do whatever it is you’re doing – – and watch the blues fade within a MINUTE – – or less – – simply by doing this, my friend.

Watch yourself feel “motivated” and “ready” to take on the world as I am right now – – and if you’re just starting out, 30 seconds is really all you need to make that paradigm shift.

Most people scoff at this, as they do some of my other ideas – – but truth be told, this ONE technique is so darn powerful that simply doing this the RIGHT way for about 10-15 minutes a day can make more changes in your life – – and I mean POSITIVE changes than simply “positive thinking” ever could.

Believe me now and trust me later – – it CAN quite literally take you from “Zero to Hero” status  without you even realizing it – – and I’m a prime living example of this.

That book covers visualization, as well as other powerful techniques that will enable you to LEAPFROG any and all obstacles in your life – – but again, it all starts with visualization, my friend.

And it’s a great, great resource for those that constantly experience the “blues” or are constantly unable to achieve what they want in life without major stress – or so forth (read the majority of modern day population).

You can access the resource right here – –

And believe me NOW and trust me later – – I would NOT be lying if I told you that some of the most commonly thought of “right things” to do in this regard are the WRONG ones. You’ll know more when you read the book – – but just figured I’d put it out there for ya.

Last, but not least – – what if you want MORE? What if you’re not just looking for mental motivation, but physical as well – – as well tips from someone that’s literally been there and done that (and continues to do so until this very day, unlike some of the other pot bellied “shmexperts” out there)?

Well, then you learn from the person DIRECTLY. It’s that simple.

And believe me, THAT is basically why I offer coaching services that, as promised on the coaching page will take you to the NEXT level altogether, my friend.

I don’t just give you hidden tips on fitness – – or routines – – or custom made advice.

No – – I go one step further – – and MOTIVATE you – – and give you plenty of motivational tips that will enable you to achieve not just your fitness related goals – – but also life goals depending upon what they are.

So if you’re looking to literally “leapfrog” to the next level with amazingly little “effort” – well- you know where to go.

All for now – – if you workout today – -make it the BEST ever!!


Rahul Mookerjee

P.S. – Visualization is the ignition to the car engine of your life – – but you DO NEED to “put your hands on the wheel” to STEER that Ferrari of yours, my friend. And in terms of the personal coaching I just mentioned, HERE is where the steering starts – – Click on over NOW – – I look forward to welcoming you aboard this ride! 

Gorge MORE – Incinerate FAT

Dear reader,

Was doing a tough exercise out there in the park today – uphill, at that – and as I pushed on through the movement, I heard a few “awestruck” murmurs from the few people “crazy” enough to be out there at mid-day.

“Wah! Xiong Mao!”  (Xiong Mao being “bear” in Mandarin Chinese)

“Gui lao, hao zhuang!” (the foreign devil is so strong!)

And so forth, as I continued through the movement, sweat dripping off me like a wet sponge, and so intense was the movement that I had to stop and rest about every minute or so – IF I made it that far.

I should also mention that this was at the end of a workout – – or towards it, at any rate – fatigue was starting to set in, my friend – – and THIS was the perfect finisher, but thats not what the point of this post is.

And as the “foreign devil” stood up to take a much needed breather, he heard something else.

“Xiong mao! Ta de Xiong Bu, Jiang gu de!”

Now, I’m not entirely sure (given my Chinese is rusty at best) I’m giving you the exact Chinese words, but translated into English it reads like “he’s got a strong chest, a chest like a bear!”.

And truth be told, although I was NOT doing a pushup – or any other “chest” related exercise, my chest did actually feel like it was going to pop out of it’s casing at that point – and in a GOOD way, my friend.

And if you haven’t already guessed what this movement was – I’ll tell you – it was an advanced version of none other the oft-scoffed at BEAR CRAWL – which is a superb overall health, strength and fitness builder BAR NONE if done correctly.

Ever wonder where the grizzly gets it’s almost legendary strength from, my friend?

Back in the day (in the 1800’s I believe) they used to pit Spanish bulls against grizzlies in a “gladiatoral” style contest – – and though the bulls (sometimes multiple of them) would do all they could to gore and hurt the grizzly (who was often chained), the grizzly would just rise up and break their necks with (and remember, these are full grown BULLS we’re talking!) one swipe of their mighty paws.

The nuts who organized these shows (believe me, I’m NOT a fan of “animal vs animal” nonsense, or even simulations thereof – but I’m writing this to show you the sheer strength the grizzly possesses) then got tired of this and brought African lions in at great expense to face the grizzly.

They’d unleash them two or three at time against ONE bear, and the result was EXACTLY the same, and even swifter.

2-0 as it were.

In more modern times, grizzlies have been observed to “toy” with 700 lb dumpsters as you might a beach ball.

They’ve been observed running at full bore UPHILL for long stretches – with a 1200 lb plus moose in their jaws. They’ve been known to outrun RABBITS – downhill!

Case and point, don’t you think?

And while the hump of muscle on it’s shoulders gives the grizzly the unnatural and immense power it has, it’s the STYLE it walks in that really builds strength throughout the bear’s entire body, especially the shoulders and forelimbs.

Let me tell you – – it’s about all most seasoned gym trainees can do to even get into and stay in the bear crawl position for more than a few seconds the first time they do it.

Crossfitters and tri-athletes have been known to collapse in a puddle of their own sweat when trying some of the advanced variants.

And as for what I was doing – – well, let’s just say STRENGTH And conditioning x 100 if not more.

But while we’d all love strength like that, the point of this post is something else altogether.

Not only does the bear crawl build immense strength and endurance throughout the entire body – – it also burns fat at BREAKNECK speeds – – quicker, if I might say so, than lard flying off a proverbial George Foreman grill.

And that’s just the BASIC variant, my friend. My book “Advanced Hill Training” gives you TONS of more advanced variants that will literally enable you to eat more – or drink more – or gorge  on pizza if you so would – and STILL burn fat off the next day.

The book is available right here – –

Believe  me now and trust me later, you’ll literally FEEL and SEE the lard DRIPPING off your midsection as you do these exercises, my friend.

And as an added bonus, you’ll also get as strong as the ole grizzly – – or about as close as humanly possible, which is still comfortably MORE than two or three average men.

Can’t beat that combo, eh?

Last, but not least, note that I’m NOT telling you to throw all rules out the window when it comes to diet. I’m NOT advocating gorging on pizza daily or “bottoming up” at the local tavern on a regular basis – but I know there are folks out there that’ll do this regardless of what I say.

Combine the “Advanced Hill Training” fitness routines with a great diet – and the occasional indulgence – and you’ll be on the way to SUPERMAN status, my brothers (and sisters – gotta make sure I include you in there as well!).

Well, that’s it from “Grizzly Adams” for now, hehe. I’m off to shave a four day stubble now before I head on to “greener pastures” – but for now – if you workout today – do it GRIZZLY style – and make it a great, great one!


Rahul Mookerjee

P.S. – You might have noticed the special offer – the icing on the cake – that I’ve got going on for the Advanced Hill Training course. Well, given the rate at which I’m fielding calls left right and center – I doubt I’ll be able to offer this FREE – and most valuable ADD ON for much longer. Get in while the going is good – get in NOW, my friend – and do so right HERE –