Patchads

Patchads Helped 350+ high-performing members
build functional strength that last for decades
👇 DM “CALISTRONG” to start

09/09/2026

Your goals are vague.

“Building big, strong muscles strength” are the common goals I hear on a daily basis.

Many people struggles to get there because the goal is not clear and quantifiable. It’s like going into a car sports car dealership and telling the sales rep “I want to fast car”.

Pick your goal and make it concrete, having numbers behind it as good as it means it’ll be measurable. For example, unlocking the muscle up in 16 weeks. Now you can work backwards.

Look at what are the progressions that one would typically need in order to achieve it, and set weekly/monthly goals to hit each progression in what specific order by how many reps/sets.

Now there’s more focused, a visual target. So you can confidently go in to that car dealership until the sales person I want this car with this specification, and I want it now.

September is the season of building. Get a head start before January.work on the progressions, take care of your joint a...
07/09/2026

September is the season of building. Get a head start before January.

work on the progressions, take care of your joint and tendons and watch your nutrition.

06/09/2026

I’ve trained less and got better results with my cali skills.

Before I’d do Planche & Front lever 5-6 days a week. And even with a day’s rest it still destroyed my central nervous system. Now with the business of life I’ve cut down 2 sessions and training duration to 45-50 mins 3-4 times a week and results have been crazy.

06/09/2026

You can practise the muscle up transition at home even if you don’t have access to a pull up bar.

All you need is a stable dip bar and a resistance band.

👉 Band assistance → reduces the load so you can focus on learning the transition

👉 Shoulder width grip → gives you a strong position to control the movement

👉 Drive your elbows back → helps bring your chest towards the bar

👉 Lean your head forward → teaches you how to move up and around the bar

👉 Keep your core and legs together → improves full body control throughout the rep

This is a great option if you’re short on time, train at home or simply don’t want to rely on a gym.
As your technique improves, gradually reduce the assistance and keep building the strength needed for the full muscle up.

Comment “MUSCLE UP” and I’ll send you my FREE Muscle Up Mastery Training where Coach C and I break down every progression step by step 🔥

05/09/2026

You don’t need to build your life around the gym. Build a way of training that fits around your life.

05/09/2026

Your muscle up grip can make a big difference to how smoothly you get over the bar.

Going extremely wide might still get you through the rep if you’re strong enough, but it can encourage your elbows to flare and make the transition less efficient.

👉 Super wide grip → can encourage your elbows to flare out

👉 Around shoulder width → makes it easier to keep your elbows closer to your body

👉 Slightly wider if comfortable → gives you enough space without going excessively wide

👉 Elbows tucked → helps create a smoother path up and around the bar

The goal isn’t just to get over the bar. You want a technique you can repeat consistently while building strength and control.

Start around shoulder width, adjust slightly for your body and focus on keeping the transition smooth.

Comment “MUSCLE UP” and I’ll send you the FREE step by step Muscle Up Training Coach T and I created 🔥

04/09/2026

At some point, he lost track of the habits himself through the business of life.

Brent is in his thirties, lives in Belgium, and has worked as a well established nutrition coach for years. He spent so long getting other people into shape that his own training and eating became the leftovers.

His words: he took whatever was on the table.

He joined feeling insecure that the things he watched other men do in the gym were even available to him. Past 30, knees starting to complain, back getting stiff.

Six months in:
👉 6 pack abs and lowest healthy BF%
👉3 to doing 15kg weighted pull ups for reps
👉 Improved mobility and balance

It didn’t run in a straight line. He describes his six months as a rollercoaster around a busy personal life. The difference now is that a bad week stops being a downward spiral. He drops, then climbs back, because he stopped expecting it to be built in a week.

He can also lead his own clients from the front instead of asking them to do what he wasn’t doing.

His words: “Time is your biggest advantage in life.”

Comment “BRENT” to watch the full interview and understand the systems that Brent followed 💪

03/09/2026

Build strength that actually carries over into your life, not just the gym.

03/09/2026

A clean muscle up isn’t just about pulling harder. Small technical details can completely change your transition.

Your elbow position is one of them.

👉 Elbows flared wide → reduces the gap between your chest and the bar

👉 Elbows slightly tucked → creates more space to transition

👉 Keep the gap → allows your body to travel up and around the bar

👉 Control the transition → makes the muscle up smoother and more efficient

You don’t always need more strength. Sometimes you just need better mechanics.

Fix the small details and your existing strength becomes much easier to use.

Comment “MUSCLE UP” and I’ll send you our FREE step by step Muscle Up Training, taking you from 0 to 100 🔥

02/09/2026

You don’t need a full gym to build serious pulling strength.

If you're travelling, training at home, or have limited equipment, two sturdy chairs can give you a simple way to train your back.

▪️ Australian Pull-Ups - horizontal pulling / back & bicep strength | 8–15 reps
▪️ Neutral-Grip Rows - back strength / elbow-friendly pulling | 8–15 reps
▪️ Scapular Retraction - scapular control / upper-back strength | 8–12 reps

The key is keeping your hips high, driving through your heels, and pulling your elbows back while bringing your shoulder blades together.

You don't need complicated equipment. You need a setup you can actually use consistently.

Progress the difficulty by changing your body angle and focus on controlled reps.

A simple way to keep building your back and pulling strength wherever you are.

Comment “RENEW” for FREE access to my 12-Week Calisthenics Reset Program 🔥

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