The Calisthenics King George "HIT" Richards Talks To Muscle & Strength

George "HIT" Richards
Quick Stats
  • George Richards
  • Bronx, New York
  • 1973
  • 5’9”
  • Xtreme Calisthenics
  • 2008 & 2009 Winner 1st place
  • 185 lbs
  • 15
  • Click Here
Gravity defying calisthenics master George Richards shares his training, diet and cardio secrets. Achieve your goals with bodyweight movements.

What is your fitness background, and how did you get involved with calisthenics?

My athletic background is I grew up playing most sports, baseball, football and basketball. I also did Tae Kwon Do as well, so growing up I was pretty much always athletic. I got into fitness calisthenics in 1996 and haven’t stopped since. I started out with the basic pull-ups, push-ups, dips and sit-ups. Once I mastered that, I started creating gravity defying moves that I thought were very challenging to myself, and would be for others, I then started posting videos of this form of amazing fitness up on Youtube.

People worldwide took a liking to it and the rest is history. Now you have guys all over the world starting groups and holding competitions, etc. Currently competitions are locally done in all parts of the world, but I’m trying to help organize it so this new xtreme sport is done internationally and nationally. There is nothing I like least about this sport it is very challenging, in the sense that it allows you to push yourself to new heights.

My Hardcore Intense Fitness Workout!

What do you love most about calisthenics?

I love everything about this sport, the main thing is the fact that it is so unique, and people all over the world both men and women are getting involved. At first it was only something men did. I was the first group with a female member and my partner has inspired and motivated females all over the world to start training this way. Even your average everyday Joe are starting to train just using there natural body weight.

What were the major milestones that gave you that "extra" motivation boost?

What gave me the motivational boost in the beginning was seeing the results my body have achieved by training this way. I was even more motivated when I saw the impact that I made on people whenever they saw the amazing things I could do, that felt great as a personal trainer to know I had much more to offer people overall then any other trainer.

What keeps you motivated?

The people who I train, and lives I’ve changed thru motivation and inspiration by showing the world a new form of entertaining fitness, thru my fitness DVDs, and this keeps me motivated until today.

Who were your heroes growing up and how did they help inspire you to get involved with calisthenics?

Well my main hero was Bruce Lee. He inspired me not only because of his amazing physique and kung fu skill, it was more the discipline he had. He’d train for 8 hours a day, even when he wasn’t shooting a movie.

George HIT Richards performing dips.

What are your future goals, dreams and plans?

I have so many future goals and plans. I want to use this form of fitness (just the basics). I’ve developed a program for children that I’d like for the board of education to mandate into schools, so it’s mandatory for children will do it during gym class. There is a very high percentage of obesity amongst youths, due to a lack of healthy eating and more importantly being active, and I feel this program will help lower that percentage. I also would like to gain major exposure for the sport itself, and obtain major sponsors and hope to see this fitness sport in the Olympics one day.

What does your current training and split look like, and what do you like most about it?

My current training varies from day to day. I do so many different types of calisthenics exercises. Monday, Wednesday and Friday I do variations of pull-ups (Wide grip, close grip, muscle ups, typewriters etc.) and push-ups (Basics, freestanding handstand, scorpion, tigerbend, L-push-ups etc).

Legs, Tuesday, Thursday and Saturday. For legs I do extreme routine NO WEIGHTS (run up and down 136 stairs for 3 sets, 50 single leg calf raises between 5 steps, 10 sets of 50 natural squats just bodyweight) I live by a 4 D system. The 4 D’s are: DRIVE, DEDICATION, DISCIPLINE and DETERMINATION.

How often do you perform cardio?

I perform cardio everyday and the only cardio I do outside of running up and down 136 stairs is jump rope. Just jumping rope is a full total body conditioning, and in my opinion the most challenging cardio anyone can do. But that’s just my opinion.

George HIT Richards defying gravityDo you supplement your weight training and cardio with any other physical activities?

Sometimes I do punch the speed bag and heavy bag which is a great workout as well.

What are some of your best training tips for someone who just wants to look good and ripped, but doesn’t want to compete?

The best tips I could give anyone who wants to just look ripped is eat healthy (takes a lot of discipline). find a solid overall workout routine that works well with you, sometimes give yourself that extra push to help achieve phenomenal results, stay consistent and follow my 4 D system (DRIVE, DEDICATION, DISCIPLINE and DETERMINATION).

Which workout has worked best for you?

Calisthenics/bodyweight exercises have worked best for me. I’ve gain lean muscle mass, extreme inner strength along with the ability to do things, some people believe are impossible. Also with calisthenics I’ve learned and mastered a form of discipline that I can apply to any aspect of my life, and not only fitness.

Do you have any gym, muscle building or fitness pet peeves?

Yes, I hate being interrupted during my workout. Because when I’m working out I’m in a zone, I black everything out around me, and when I’m interrupted while in that zone, it kind takes the flow of things off pace.

What are your best tips for getting ripped and shredded abs?

What has worked best for me was intense training of the abdominal muscles with little rest between sets, full contraction while working this muscle, and clean eating.

What does your post-workout nutrition and supplementation look like?

I do not use any supplements at all. My eating is pretty much the same year round because I like to keep my physique looking it’s best all year around.

How do you prepare meals? Do you cook daily or cook for the week?

I love eating home cooked meals, I have a high protein, low carb diet and don’t intake any carbs after 5 pm. My favorite foods are chicken, fish, seafoods and green vegetables. I try to stay away from pasta, bread and rice. I also don’t eat red meat. This form of dieting has worked best for me.

What are your favorite cheat meals and foods?

I sometimes eat chocolate cake, but it’s very rare.

George HIT Richards

Which athletes do you admire any why?

I admire athletes such as Bruce Lee his physique and his mental focus and discipline. I also admire football players Terrell Owens and Chad Ochocinco because of there dedication to keeping there bodies fit thru calisthenics as well.

Workout music – Don’t care, or MP3 player?

I listen to a lot of Jay-Z, D.M.X., Linkin Park when I work out.

What are some of your favorite motivational quotes?

I have my own that I’ve made up: “I challenge you to challenge yourself, because in challenging yourself, there is no loser, only a winner... YOU” I also like “Go Hard, or Go Home.”

If someone wants to connect with you, where can you be found?

They can find me on my website:

Favorite activities and hobbies you enjoy when away from the gym?

I love spending time with my family, reading and web surfing, learning new things.

Movies and TV shows you enjoyed recently?

Spartacus Blood & Sand.

Which college or professional sports teams do you root for?

Cincinnati Bengals football team.

The Calisthenics Kingz Final Cut

Big Nate
Posted on: Sun, 06/18/2017 - 16:00

Calisthenics cannot be defeated! Unlike those big bulky weightlifting idiots, calisthenics adds stamina! Best shape of my life!

Posted on: Sat, 07/26/2014 - 03:41

Hit Richards is most definitely a force to be reckoned with. This book however isn't.
The first half of the book is a badly plagerized version of Convict Conditioning and You Are Your Own Gym and the second half doesn't even attempt to go into any real, useful detail regarding the exercises.

Those already doing calisthenics will learn nothing from this book and those unfair with training, will find this book FAR too vague to be of any use.

Edward Oliver
Posted on: Mon, 05/13/2013 - 12:49

I agree with every single word every person has said. I myself am only 18 years of age, have never lifted weights or done any type of sports in my life(was a trouble maker) but am now doing intense calisthenics workouts for the past few months and would not rather be doing any other type of muscle training activity than the variations of dips, pull-ups, and push-ups i am doing. It is all natural and the best way to go. BY FAR. When you become one who trains only calisthenics, the World becomes your Gym and there is no need to pay for any lousey gym to go lift some weights when you can get just as good of a work-out if not better, on a set of monkey bars or pull-up bars. I have gained mass I didn't think I would have by KNOWING WHAT I NEED TO DO, when doing calisthenics. And will continue to for the rest of my life, no weights involved, only my body and a couple bars. Just like this beastly hulk George Richards, I encourage all of you to do the same. (6"

Posted on: Tue, 08/28/2012 - 19:19

This dude is awesome. Let me tell you something. I do calisthenics for 5 months now and you wouldn't believe how well my body reacts to it! Never gonna take weights or sit on some stupid machine in my life again. EVER. PERIOD. Calisthenics are a way to go. But, if you are a complete beginner, it's going to be very hard for you. You have to WANT IT and you will gain progress, slowly. It's not something you can just jump into and start pumping like you can take a 10 pounds dumbbell and feel accomplishment by staring at your swollen pumped up biceps...

Bill the C man
Posted on: Sun, 08/19/2012 - 10:58

For information on progressive calisthenics read CONVICT CONDITIONING.
The author has gone to great lengths to explain the history of human strength training and how all these weights and fitness machines are complete bullshit.

Today's 'bodybuilding' school of fitness is just another by product of the industrial revolution and TRUE strength can ONLY come from things like one arm pushups/pullups, and the like. Very compelling read, I've been lifting for 6 years and i have now sworn off weights after reading this book!

Jose Feliciano
Posted on: Fri, 03/23/2012 - 11:59


Posted on: Thu, 12/08/2011 - 03:23

hey there can you use extreme calisthenics with proper dieting to shed fat and look 1/4 as lean as you do lol thanks for the reply

Posted on: Fri, 04/01/2011 - 15:37

Dude looks great. I do alot of jump rope myself, but after reading this article I think I will be making that the staple of my cardio work outs.

Posted on: Tue, 03/29/2011 - 14:12

WOW!!!! I need to get out of the gym more