Single leg calf raises are one of the best ways of building your calf muscles.
Performing calf raises on a regular basis give your upper body the support it needs to complete a wide variety of activities.
They require no equipment and virtually no space, and anyone can do them. They really should be near the top of the list of best exercises.
But, as easy as it sounds you’ll be surprised by how many people can’t even complete 20 on each leg!
Take a look at our old school muscleprogram if you're interested in the best of the best information for building enormous muscles.
Calf muscles are just the beginning. Old school muscle is a program that optimizes every facet of muscle building.
Click the banner below to get started with a free muscle building workout.
The Importance of Multi-Type Exercise
Strong calf muscles are essential for many different exercises and day to day activities. They will also be less prone to injury and give you better bursting power.
Alongside this, it is important to undertake an array of compound exercise, such as the dumbbell squat, which works a combination of muscles.
Larger calf muscles can actually help you burn more fat on a daily basis. You’ll also benefit from the improved balance and coordination. The list of benefits go on and on.
Suspension trainers are one of the most versatile and efficient tools for building strength. This is perhaps most apparent in the TRX Chest Flye. As a controlled movement, the chest flye is among the best ways to isolate the peck muscles and increase chest strength.
Standard dumbbell flyes are great, but the suspension version of the lift gives you the opportunity to work muscles you normally wouldn't work. It's important to mix things up to keep your muscles working hard.
Do not use explosive movements. The TRX Chest Flye is a controlled exercise, which means your muscles will be engaged throughout the entire lift. This is great for building stability and balance in core while developing the pecks.
Use the TRX Chest Flye in conjunction with the other TRX exercises below.
Step 1: Grasp the handles with each hand, palms facing each other. Start in the up position with your legs at a position that's comfortable for you.
Step 2: Lean forward while holding your body upright, spine and neck in neutral position.
Step 3: With your abs and pecks tight, and elbows slightly bent, open your arms to form a T with your body.
Step 4: In a slow and controlled movement, return to the up position, squeeze the muscles and touch your hands together.
** Pro Tip #1: Don't twist your arms during the exercise.
** Pro Tip #2: To start, complete this exercise with 2-3 sets of 10-15 reps.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting healthy.
Strong back muscles are beneficial in numerous ways. Unfortunately, these are some of the most commonly neglected muscles. Strengthening your back muscles helps with posture, prevents injury, and eases the load on daily activities.
Also called the inverted row, the TRX row works great for strengthening the back, upper body, and core. The TRX version is an adaptation of traditional inverted rows, but uses a suspension training system instead of a bar.
Use a dip station or secured barbell on a squat rack if you don't have access to a suspension system. Some gyms have gymnastic rings which also work very well.
TRX Rows Step by Step Instructions
Step 1: Anchor the suspension system and adjust the straps to hang just below the knee.
Step 2: Grab both handles and make sure they are even.
Step 3: Extend your arms and lean back keeping your spine neutral, and walk forward.
Step 4: Pull yourself up so that the handles touch your body.
** Pro Tip #1: Keep your body in a straight line throughout the entire exercise.
** Pro Tip #2: Squeeze handles firmly throughout the entire lift.
** Pro Tip #3: Go lower to increase the resistance.
Your new friend & health coach,
Stuart Carter
Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
The simple & delicious Fit Father Meal Plan
The metabolism boosting Fit Father 30X Workout (under 90 min/week)
VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.
The TRX single bicep curl is an essential exercise to add to your upper or full body routine.
Like most suspension exercises, this one is very easy to fit in (even when traveling), and works amazingly well at strengthening biceps, though the entire arm must work fairly hard to complete the exercise.
The biceps brachii is a two headed muscle. Both of the heads extend from the shoulder to the forearm and work in conjunction to complete.
Targeting the biceps so that both head muscles are evenly worked is a much discussed and controversial topic. It seems the best advice is to work the muscles with a variety of exercises and variants.
It also happens to be one of the most challenging suspension workouts.
We recommend adding it to the end of your routine for maximum effect.
Try doing three sets of 10-15 reps.
TRX Single Arm Bicep Curl Step by Step Instructions
Step 1: Stand comfortably and grasp the handles of the suspension system.
Step 2: Lean back resting your weight on one arm, keepng the spine neutral.
Step 3: Slowly curl to pull your body weight to the up position. Supinate the arm and squeeze as you approach the end position.
Step 4: Lower yourself back down and repeat.
** Pro Tip #1: To start, complete this exercise with 3 sets of 10-15 reps.
** Pro Tip #2: To increase the intensity, get low to the ground by bringing your feet forward and leaning back. Bend your knees to maintain a neutral spine.
TRX Single Arm Bicep Curl Variations
The TRX single arm bicep curl can be adapted to work additional muscle groups with a simple modification to the body's orientation.
The most obvious variation is to use two hands, which would lighten the load. This is a great method for beginners, but it can also be used as an exercise in a round of HIIT.
If you're looking to increase the intensity, trying starting with your chest perpendicular to the straps (as opposed to facing them), arms extended, creating a perfect line with the straps. Curl your body toward the straps while maintaining a neutral spine.
Alternatively, you can also adjust the straps to hang very low to the ground. Bend your knees so that your body is parallel to the ground and curl to the up position.
Stuart Carter
Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
The simple & delicious Fit Father Meal Plan
The metabolism boosting Fit Father 30X Workout (under 90 min/week)
VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.
The TRX fallout is another great suspension exercise to add to your routine. Also known as suspension fallouts, ab fallouts, and strap fallouts, it's also one of the better exercises for strengthening your core.
The TRX Fallout is a lot like using an ab wheel. It's a fantastic move to add to any routine, as are almost any TRX exercises. It takes the entire body to maintain balance through most TRX lifts, which is one of the reasons they're so great for building core strength.
Step 1: Adjust the straps so the handles hang below your waist.
Step 2: Grasp the handles and lean into the straps as if you were going to do a push-up.
Step 3: Keeping your arms straight, lean into the suspension, and raise your arms up and over your head.
Step 4: Maintain a neutral spine and keep the rest of your body straight, shoulders should be the only joints that move.
Step 5: Pause momentarily during the peak of the exercise, then slowly return to the starting position.
The key to the fallout is to keep your core engaged throughout the entire exercise. Don't let your butt glide out or saddle in to make the lift easier. It's important to use the body's micro-adjustments to work your core and all muscle groups.
Variations of the TRX Fallout
One of the more difficult variations of the TRX Fallout is the TRX Anti-Extension Fallout. To perform this move, adjust the straps of the suspension system so that the handles hover around 6-12 inches above the ground. Grasp the handles and adjust your feet until you are in an elevated push-up position. Then swing the handles outward, in-front and above you, engaging your core and maintaining a neutral spine throughout the entire lift.
Exercises like the fallout are highly adaptable. Modify the position of the straps and the position of your feet to adjust the intensity of your workout. Just remember to keep your core engaged and use your muscles to perform the lifts (not momentum or locked joints).
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting healthy.
Shoulders are arguably the most important muscle to exercise if you're working on your overall physique.
Shoulders frame your entire body!
Regardless of whether you're wearing a suit, tee-shirt, or going shirtless, toned shoulders give you a commanding presence.
Bold shoulders also give the look of a tapered torso, helping you look lean.
There are many effective ways to work out your shoulders.
Learn a few of our favorite shoulder workouts and try them at your next workout session!
Your delts, rotator cuffs, and traps will be bigger and better than ever.
The Best Shoulder Workouts in No Particular Order
The deltoid muscle is comprised of three different heads, the Anterior (front), Medial (lateral), and Posterior (rear). It is very important to work all three heads in a balanced way to prevent injury and properly frame the shoulders.
Fortunately, the best of the best shoulder workouts is a short list. Most of the work can be done with two simple lifts.
Barbell Military Press
The barbell military press is the best of all shoulder workouts.
If you’re only going to do one shoulder workout, definitely choose the seated barbell military press.
There is nothing better for working your deltoids and really adding shape and size to your shoulders.
Behind the Neck Military Press (not recommended for everyone)
If there is a shoulder workout that is better than the military press, it would have to be the behind the neck version of the exercise.
Even with the amount of research surrounding the effectiveness of the behind the neck military press, there are still a ton of injuries associated with this shoulder workout.
For the reason, we don’t recommend using it. Just stick to the standard and dumbbell versions of the military press.
Dumbbell Military Press
In addition to the barbell military press, the dumbbell military press is a staple of shoulder workouts. As with the barbell version, this exercise can be done seated or while standing.
However, while standing and lifting the weight, you’re forced to stabilize and maintain balance throughout the entire lift.
Alternate with all versions of the military press for maximum benefit.
Dedicate 50% of your shoulder workout to the military press.
Lateral Raises
Almost every shoulder workout will include some variation of the lateral raise. While this lift is great for working the lateral head, it should not be considered the end-all-be-all of shoulder workouts.
Just make sure to externally rotate the arms while you lift.
Face Pulls
Another great shoulder workout to use for balancing the shoulders out are face pulls (cable pulls). At a cable station, secure a rope to the high pulley and hold at both ends. Step away until both of your arms are outstretched. Bring the rope to your face and repeat.
Guillotines (not recommended for everyone)
Shoulder workouts have the tendency to produce a lot of injuries. Rotator cuffs and the tendons can be easily overloaded with certain movements.
The guillotine, also called benchpress to the neck, is obviously dangerous because you’re not only working your shoulders, but you're holding the weight directly above your throat.
Due to the risk involved, this shoulder workout should be used sparingly and gauged by your own abilities. Nonetheless, it is still one of the best shoulder workouts available.
Reverse Fly
Mix in a few sets of reverse flyes to round out your shoulder workout and give attention to the rear deltoids. This one is also great for improving your posture.
To begin, lie on a bench with your stomach facing down with a dumbbell in each hand. Keep your body stationary and lift the dumbbells up and out, keeping a slight bend in your elbow.
Dedicate 6-12 sets per week to a direct shoulder workout in addition to your normal workout.
Don't Forget to Work the Traps and Neck
The trap and neck muscles are an integral part of the shoulders. They're also fairly easy to work and respond very well to being stretched. Be sure to toss in a few sets of the following exercises to give you a complete shoulder workout.
Heavy Barbell Shrugs
Use a barbell with as much weight as you can safely handle and really focus on the letting trap muscles do the work.
Rack Pull
The rack pull is another great way to stretch out your traps. Rack pulls are awesome because you can use a ton of weight and really feel the muscles work.
Also, use the prone trap raise, dumbbell shrugs, and pull-up shrugs to balance out the shoulders and develop that perfect frame.
Additional Exercises to Add to Your Shoulder Workout
As much as we love shoulder workouts for shaping and framing the body, they're also important for strength and injury prevention.
The following shoulder workouts will both tone you and ensure that your shoulders are well balanced!
Dumbbell Press
The dumbbell shoulder press is a classic shoulder workout. With arms bent at the elbows, hold two dumbbells in either hand. With legs at shoulder distance apart, bend into a squat. Come up to standing with force. As you stand up, lift your weights above your shoulders. Lower into your starting position and start again.
High Pull Snatch
With a barbell, begin with your legs spread to shoulder width and your torso slightly forward. Pull the bar upward with your hands pointing down. Once you reach chest level, make sure your arms are parallel with the floor and puff your chest out. Lower the bar and repeat.
Scaption Shrug
Hold a pair of dumbbells in either hand with your legs a shoulder-width apart. With your palms facing each other, raise both arms to shoulder height. Shrug your shoulders when the dumbbells reach their highest point. Lower your arms slowly and repeat.
Arm Press with Kettle Bells
With one kettlebell, stand with your legs a shoulder-width apart. Press the kettlebell to the ceiling with your palm facing up and the weight on the inside of your arm. Switch arms and repeat.
Trap Raise
Lie on a low-incline bench with dumbbells in either arm. With your shoulder blades engaged, raise the dumbbells until your arms are parallel to the floor.
Band Raise Lateral
Step in the middle of two resistance bands so that they form an X when you hold the ends. With your feet a shoulder width apart, raise the bands so your arms are parallel to the floor.
Band Raise Front
Stand each foot in the middle of two resistance bands. With your arms in a fist, stretch the bands until your fists reach your shoulders.
Kneeling KettleBell Press
Knee on one knee and hold a kettlebell in your opposite arm. Position the kettlebell with the handle pointing towards the floor. Push the kettlebell toward the ceiling while remaining in a kneeling position. Complete reps and switch your kneeling leg and arm.
Dumbbell External Rotation
While seated on a bench, prop one leg up on the bench so that your elbow can rest on your knee. Hold a dumbbell in your hand and rotate your arm so your forearm is pointing to the floor and is parallel. Avoid bending your wrist.
Add these shoulder workouts to your weekly routine for a little variety and improved targeting. While targeting certain muscle groups can help you achieve your desired physique, it's important to train your body holistically.
We've debunked the misconceptions that you have to work out every day for hours to see results.
As a family man, we know that you just don't have that much time!
Our Old School Muscle Program will make sure that you don't overtrain, have the diet to sustain muscle growth and don't get discouraged.
Check it out if you're ready to invest in your body for the rest of your life!
Your friend in health,
Dr. Anthony Balduzzi Founder, The Fit Father Project Brotherhood Nickname: “Mr. Results” Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
If you’re interested in a completely laid out “done-for-you” muscle building program – designed especially for you as a busy man over 50…
The TRX Spiderman Push-up is an amazingly simple exercise for building upper body strength. It also happens to be one of the better workouts for strengthening your core. While the exercise is very similar to regular push-ups, Spiderman's version adds a slight twist.
Adding these to your routine will not only cure any boredom you may have had, but will also kick up the intensity and work muscles you didn't know you had.
TRX Spiderman Push-up – Step-by-Step Technique
To begin, secure the TRX suspension so that it hangs around 18 inches from the ground. Get into the push-up position and place one foot in the stirrup. Starting in the up position, bring the free leg forward and down with the rest of your body.
There are three different levels of this exercise. Watch the video below for complete tutorial.
Level of Difficulty: Easy – The foot can touch the ground in either the starting and ending positions.
Level of Difficulty: Intermediate – The food is elevated when the body is in the up position, but touches the ground in the down position.
Level of Difficulty: Hard – Foot stays elevated during the entire exercise.
Choosing Your Rep Level
It is important to choose a rep level that pushes your current limits. High intensity exercises are proven to boost testosterone levels and increase the amount of growth hormone in your body.
Try to aim for 10 reps and repeat this 3 times. Should this prove too easy for you then it will be time to adopt one of the advanced forms or to increase the number of reps you are aiming for.
* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.
The Single Leg Squat is yet another great TRX exercise that really focuses on the more important muscles of the leg. If you're familiar with pistol squat, then you know exactly how difficult the movement can be.
The TRX single leg squat gives you much more control over the difficulty involved in the traditional pistol squat. Using the suspension system also aids with balance and gives your arms a bit of workout.
Single leg squats are an exhausting exercise because they work the largest and strongest muscle in the body, the gluteus maximus.
For a more thorough overview and the proper technique, check out the video below.
TRX Single Leg Squat – Exercise Guide
Step 1: Ensure the TRX suspension is secured firmly at an elevated position. Grasp the handles with each hand, and bring your hands by your side.
Step 2: Elevate one leg directly in front of you, shifting your weight to other leg with slight bent. Dorsiflex the elevated foot towards you.
Step 3: With your spine straight, squat straight down like as if you were going to sit down.
Step 4: Squat as far down as you're capable, then return to the original position, using the suspension handles as necessary.
** Pro Tip #1: To start, complete this exercise with 2-3 sets of 5-10 reps.
TRX Push-up – Complete Video Tutorial & Exercise Guide. By Stuart Carter, Men's Health Coach & Head Trainer, The Fit Father Project
TRX stands for Total Body Resistance Exercise. These types of exercises are completed with a suspension trainer that usages gravity and your own body weight. There are 100’s of exercises which can be completed with these suspension straps.
The TRX push-up adds a new twist to the classic push-up, making it more difficult. This is because the suspension trainer adds instability to the workout. This will challenge your control level and work your chest in more directions than a standard push-up.
Take a look at our free 1-day meal plan to see how you can change your eating habits today. If you’re feeling ready for something a little more strenuous then give the 24-hour workout a go!
Getting The Form Right
Here’s how to do a TRX Push-up the right way:
Adjust the height of your suspension hoops to match the level of your knees. The higher the hoops the easier the TRX push-up will be.
Take one hoop in each hand and make sure your shoulders are in line with your wrists. This will help to prevent shoulder injuries when completing the move.
Move your legs behind you until your body is straight. This should be approximately a 45° angle to the floor.
Squeeze your abs and glutes to ensure your hips don’t sag. This is the starting position.
Now slowly lower your body by bending your elbows. Do not get your body lower than your hands; you are likely to damage your shoulders.
Your ability to lower your weight will quickly improve but for the first time just test your limits.
Once you’ve completed the downward move you can lift your body back up by extending your arms.
To make it more difficult, squeeze your arms together at the elevated position. Push them back out before dropping down again.
Keep the action smooth or you’ll start spinning on the suspension cables and lose your balance.
It is essential to keep your spine straight while doing the TRX push-up. This will ensure you have proper form and are working the right muscles.
Focus on your core as you complete this exercise; you’ll feel the burn and the benefit.
How to Make it More Difficult
The TRX push-up is an advanced form of push-up. Combined with ourfree 1-day meal plan you should see the weight drop off and improved chest definition.
But it is possible to make this exercise harder!
You will need to master the standard TRX push-up first.
Instead of using the suspension frame in your hands you can put your feet into the suspension loops.
Now perform a standard push-up with your feet in the suspension loops.
All your weight will be on your arms and chest increasing the burn.
You can raise the suspension loops to make this more difficult.
Other variants include placing your hands closer together; this will increase the effort you need to put in to every movement.
You can also try lifting your hands off the floor when you push-upwards. This will ensure you use explosive force and your body gets the most possible benefit.
Deciding Your Rep Level
It is important to choose a rep level that pushes your current limits. High intensity exercises are proven to boost testosterone levels and increase the amount of growth hormone in your body.
If you are already used to exercising then it is a good idea to aim for 10 reps and repeat this 3 times. Should this prove too easy for you then it will be time to adopt one of the advanced forms or to increase the number of reps you are aiming for. Adjust the position of your feet to do more reps with less resistance, or more resistance and less reps.
Final Thoughts
The TRX push-up is a great complement to our 24-minute workout but there are a variety of other TRX exercises that you can undertake to boost your muscle building results.
Try these exercises to complement your TRX push-up:
Once you have discovered how the TRX push-up can transform your workout program you’ll quickly want to try the other TRX exercises above.
The results are impressive but this doesn’t mean you should abandon the1-day meal plan or 24-minute workout. All of these elements work together with the TRX push-up to give you a complete and satisfying workout.
Your new friend & health coach,
Stuart Carter
Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
The simple & delicious Fit Father Meal Plan
The metabolism boosting Fit Father 30X Workout (under 90 min/week)
VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.
Everyone loves huge biceps, and that love is not entirely vain either. The bicep is one of the most utilized muscles in our body. The TRX bicep curl is an amazing workout for strengthening biceps, and you don't even need weights to do it. You'll feel the burn in your forearms as well.
Additional resistance can be added simply by adjusting the position of your body. The additional resistance is great if you find yourself adapting to the exercise. Take a look at the video tutorial below to make sure you have the proper form.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you'll receive:
The simple & delicious Fit Father Meal Plan
The metabolism boosting Fit Father 30X Workout (under 90 min/week)
VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the TRX bicep curl.
This website exists for one purpose: to help busy men in their 40s, 50s, & 60s get back in shape, lose weight, rebuild muscle, & stay healthy for their families.
We are 200,000 men strong.
JOIN OUR NEWSLETTER When you subscribe, we’ll send you a free copy of our fat loss meal plan & workout to welcome you to our brotherhood.
“The Fit Father Project changed my life.”
I honestly can’t see myself
living any other way.
If you give a damn about
what you’ll be like at
age 65 or older
this program is
where it’s at.”
Joe Cardini, 54 yo
Father of 3, saved
his health using
Fit Father 30X
Performing calf raises on a regular basis give your upper body the support it needs to complete a wide variety of activities.
Standard dumbbell flyes are great, but the suspension version of the lift gives you the opportunity to work muscles you normally wouldn't work. It's important to mix things up to keep your muscles working hard.
Strong back muscles are beneficial in numerous ways. Unfortunately, these are some of the most commonly neglected muscles. Strengthening your back muscles helps with posture, prevents injury, and eases the load on daily activities.
Stuart Carter 
Like most suspension exercises, this one is very easy to fit in (even when traveling), and works amazingly well at strengthening biceps, though the entire arm must work fairly hard to complete the exercise.
If you're looking to increase the intensity, trying starting with your chest perpendicular to the straps (as opposed to facing them), arms extended, creating a perfect line with the straps. Curl your body toward the straps while maintaining a neutral spine.
Regardless of whether you're wearing a suit, tee-shirt, or going shirtless, toned shoulders give you a commanding presence.
The barbell military press is the best of all shoulder workouts.
In addition to the barbell military press, the dumbbell military press is a staple of shoulder workouts. As with the barbell version, this exercise can be done seated or while standing.
The 
Dr. Anthony Balduzzi
Then I’d recommend you read the program overview letter for our 
The TRX Spiderman Push-up is an amazingly simple exercise for building upper body strength. It also happens to be one of the better workouts for strengthening your core. While the exercise is very similar to regular push-ups, Spiderman's version adds a slight twist.
The TRX single leg squat gives you much more control over the difficulty involved in the traditional pistol squat. Using the suspension system also aids with balance and gives your arms a bit of workout.
Then I’d recommend you read the program overview letter for our 
