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