Resistance bands can transform your calisthenics training—and in this video, I’ll show you exactly how. From push-ups and dips to squats, lunges, and pull-ups, bands offer unique advantages over traditional weight vests or plates. They’re cheaper, easier to travel with, faster to adjust, and incredibly versatile for both adding resistance and providing assistance on tough exercises.
We’ll break down:
• Why bands are more economical and portable than weight vests
• How to load resistance on push-ups, dips, and squats with simple band setups
• Creative ways to use bands for unilateral leg training and core work
• Assisted calisthenics variations (pull-ups, pistol squats, push-ups)
• How to program band training for strength, hypertrophy, and endurance
Whether you’re training at home, traveling, or just want more options in your workouts, bands give you the flexibility to build strength and muscle anywhere.
👉 Check out Vector Athletics cloth resistance bands here http://tinyurl.com/ynbq34ff
Discount code- RDP20
Be fit, live free.
- Matt
Most people think progress comes from harder workouts. The truth? Progress comes from better feedback. In this Red Delta Project Podcast, i’ll show you how to become your own coach using three free apps you already have:
1. Camera app – film a set to spot technical erosion and fix form fast.
2. Notes/Docs app – keep an adaptive training log to observe → assess → plan (Double-Tap Training ready).
3. Timer app – structure work/rest, regulate intensity, and boost productivity without counting reps.
You’ll learn how to stop running in circles, make smarter changes, and get more results with less wasted effort—all while staying true to the RDP philosophy: Be Fit. Live Free.
🔺 More resources & programs: http://www.reddeltaproject.com
Into the AM apparel
https://intotheam.com/RDP10
RDP10 for 10% off
Beautiful Strength: https://is.gd/S1ejXa
Struggling to make healthy eating and fat loss simple and sustainable? In this episode of the Red Delta Project Podcast, I break down the 3 Ps Framework for nutrition and weight management: Practicality, Personal Preference, and Progression.
Instead of chasing fad diets, counting every calorie, or following strict rules, you’ll learn how to use these three principles to create a flexible and effective eating strategy that fits your lifestyle. Whether your goal is weight loss, better energy, or long-term health, the 3 Ps give you a straightforward roadmap to success.
🔺 What you’ll learn in this episode:
Why most diets fail and how to avoid common pitfalls
How to make healthy eating practical in real life
The role of personal preference in sticking to a plan long term
How to use progression to build lasting fat loss habits
Simple strategies you can apply today to reach your goals
If you’ve ever felt overwhelmed by nutrition advice, this episode will help you cut through the noise and finally take control of your health and fitness.
⏱️ Episode Timestamps
00:00 – Introduction: Why eating healthy feels so complicated
02:15 – The #1 reason most diets fail
04:40 – The 3 Ps Framework explained
05:10 – Practicality: Making healthy eating realistic in daily life
10:25 – Personal Preference: Why your diet must fit you to work
16:45 – Progression: Building fat loss habits that last
22:20 – How to apply the 3 Ps to simplify nutrition today
27:15 – Common fat loss myths debunked
32:40 – Final thoughts & action steps
Chain Training helps to simplify everything from programming to exercise selection and even tension control to make every workout. You do more time and energy. Efficient will also making it more effective and safer.
R.D.P. Books and equipment resources available at www.reddeltaproject.com
Anthem Athletics:
https://is.gd/g0K0nq
RDP20 for 20% off
Real, lasting change, comes from within and few people understand that like William Mulvaney.
Will has beaten the odds and has continued to train hard and achieve results 7 years after he started, despite struggling to gain traction in high school.
I sat down with Will and got don to brass tacks about what it really takes to change from within.
Check out Will’s resources here:
https://williammulvaney.com/
https://www.youtube.com/@willpower_lifestyle
I also highly recommend his podcast, the willpower podcast ; https://is.gd/LsBeS8
Don’t spend 10X more than you need to in order to gain a fraction of your potential! These 4 strategies will make all aspects of your fitness plan more cost effecient and much more effective!
R.D.P. Books and equipment resources available at www.reddeltaproject.com
Into the Am training apparel
https://intotheam.com/RDP10
RDP10 for 10% off
Hard work is essential for success, in any fitness goal, but making hard work itself the goal can seriously hold you back while wasting years of effort.
Beautiful Strength: https://is.gd/S1ejXa
Iron Core Calisthenics on Amazon https://is.gd/RfA79L
PDF: https://is.gd/wvmfSl
Into the AM Beautiful Strength Wear: https://intotheam.com/RDP10
RDP10 for 10% off
In this ask-me-anything episode I address myths about Bruce Lee’s isometric workout routine, prison workouts and more.
R.D.P. Books and equipment resources available at www.reddeltaproject.com
Beautiful Strength: https://is.gd/S1ejXa
Iron core on Amazon https://is.gd/RfA79L
Common core and abdominal training is often weak, inefficient, time consuming, boring, most of all, ineffective. So let’s fix that!
Be sure to check out the upcoming videos on the YouTube channel detail the exercises mentioned in this episode :
www.youtube.com/reddeltaproject
R.D.P. Books and equipment resources available at www.reddeltaproject.com
Beautiful Strength on Amazon: https://is.gd/S1ejXa
When it comes to training volume, more is almost always better for building muscle, burning fat, and improving performance. That i until the amount of volume you use is handicapping the stimulus to do reach those goals.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Workout and fat loss plateaus may be frustrating, but they are one of the most misunderstood concepts in fitness. Listen in and learn why plateaus aren’t inherently bad, and how to avoid the two most common mistakes people make when trying to overcome them.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Preorder Beautiful Strength on Kindle: https://is.gd/S1ejXa
I open the doors once again for another ask-me-anything episode of the RDP podcast. In this weeks episode, I tackle what makes a good workout routine, why most dietary advice isn’t all that effective, and tips to bring your isometric training to a whole new level.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Will muscle building drugs be the next revolution for hard-gainers? Or will they just be another complicated and costly thing we become dependent on? What can you do now that can move the needle without having to wait for these drugs to come out?
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Fat loss is a simple, but seldom easy process. Its inherent difficulty is why so many myths and misconceptions abound within our fitness culture about how it actually works.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Building muscle is hard. There’s no question about that and it’s always going to be a challenge however, success lies in making things easier and reducing the friction along the path between where you are now and where you want to be these lessons will help you do just that.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Ugly workouts abound! Use these tools to build your workout into a full-on powerhouse to look and feel your best year round.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Exploring why the fundamental nature of human behavior is driven more by marketing and media than factual science, especially when it comes to losing fat, building muscle and improving performance.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Many common fitness habits like dieting, bulking, and tedious workouts can waste a lot of time and energy. Here are some of the most common I see people struggling with on a daily basis.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Many exercises are effective for helping you build muscle and strength, but not all of them are quite created equal. These six qualities can help you identify which exercise exercises are most effective for you and will help you achieve what you want in the gym.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
Recovery from training is super important for success. It’s also something that happens automatically so you don’t need to do much to make it happen anyway.
But too much need to recover can put a serious limitation on your potential to build muscle and strength.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com
