Hi guys, Bill here. I have recently read a book called "convict conditioning" by paul wade. In it, he explains about a training method called progressive calisthenics. He says that instead of just pounding out countless reps of pushups to gain strength, you should slowly progress to do harder pushup movements. And every rep is 2 seconds down, pause, 2 seconds up. This eliminates all momentum that would easily carry you through the movement. What I love about this is that you can continually grow stronger and more muscular with nothing but your body. he give 6 moves that each have 10 steps to mastery. Before you progress to the next step you must be able to complete a set amount of slow reps. These are the master steps: one arm pushup (strict form, no spread out legs or twisting the waist) one arm handstand pushup pistol squat hanging leg raise stand to bridge to stand (OMFG!!!) one arm pullup (only one arm, not one hand holding the wrist) If you master these, he says you'll be super strong, I tend to agree. After you master these which may take over a year, you can do harder stuff like the barstarzz. Go google barstarzz and watch :super human pullups this is true, functional strength that you cannot gain through weight lifting.