All posts in Bodyweight Training

How to Do Perfect Form Push Ups by Using a Stack of Books!

Bar none, push ups are one of the best exercises you can do no just to pack on some muscle but also to keep your precious shoulder healthy

But it saddens me that so many people suck at them

Their hips sagg up or down, their elbows are all flare out or they can’t go all the way down without their form breaking down

Its a big ugly mess, but I am here to help fix it! so here are 2 tips to improve your push ups:

#1 – Do more Planks!

Most of the time when people’s hips drop down is because they cannot tighten up their core & keep their hips up in a neutral position

Planks directly work your core & force you to stabilize your whole body in a straight line (which is what we want when doing push ups)

So by doing more planks you strengthen your core, which makes it easier for you to maintain a straight line

I personally like to hit them during my warm up to be able to tighten up my core with a lot more ease doing my workout…3-4 sets of 10-15 secs should be enough to start, but play around with longer holds if you are more advanced

#2 – Practice Partial Push Ups w/ Books

Partial training is fantastic to overcome sticking points in any exercises it allows you to practice a specific range of motion that is giving you trouble or your weak at

In our case with push ups, most people’s sticking points is that they don’t have the strength to push themselves up

They can go down but get stuck on the bottom while trying to press up

So what we can do to improve this is to do partial reps by putting some books or something like that below your chest so you don’t go all the way down & can practice the top part of the press up

Partial Push Ups with books to Get Better at pressing up

  • Once your able to do 10 reps with 3 books remove one & practice perfect form push ups with this range of motion
  • Keep going down the ladder until you are doing full range of motion push ups with no books under you (so floor touching chest)

The goal here is to practice perfect form & keeping tension throughout the push ups so you develop the strength to pres up & form the habit of keeping your body tight by removing your weak point

Partials are very simple, but works wonders (not just with push ups but any exercise where you are lacking strength)

So there you have it, 2 simple things you can do to improve your push ups

Add them to your programming & you won’t only improve your push ups but any other pressing movement as well!

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups

Hopping on the Treadmill is NOT Enough to Warm Up!

Yo! What is happening

Lately I’ve been paying attention to how a lot of people warm up & am getting scared!

A lot just hop on a treadmill, do some light stretches & then get to work

This is not enough to prep your body & mind for war!

If you warm up on the treadmill - this might happen to you

If you warm up on the treadmill – this might happen to you!

The warm up should “WARM You Up

Your legs, arms, core back, neck, wrists, ankles, shoulders hips all should feel mobile & fluid…so when you pick up the weights or work on your BW skills your movement feels smooth

All of us have tight areas in our bodies due to our lifestyle (tight hips flexors, pecs, wrists, calfs, necks, traps, lats, etc)

And these tight areas should be loosened up during your warm up so they don’t become an enigma when you are using heavy weights, practicing more advanced calisthenics & also to prevent injury + stay healthy

Am sure you have pulled a muscle before & said to yourself: “damn I should have warm up more!” & most likely this happened because you tried to go heavy right away (I certainly have)

The type of warm up you do will depend on what type of workouts you are doing, but as a good rule of thumb doing some mobility work along with some basic bodyweight exercises + some sort of active conditioning should prep you a lot more than just jogging on a treadmill

I’ll give you more specific details on how to warm up tomorrow, but for now just be aware that how you prepare for your workouts needs to improve!

Attack Life & Get Stronger

Luis Carrillo

P.S. Later this week I’ll also share 2 of my favorite warm up exercises that almost no one does!

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warriorr Upper Body – Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups

2 Simple Tips to Do a Muscle Up!

Yo what is up guys, hope your having a kick ass day

I found a cool video for you guys today about muscle ups, you can see it here:

==> Click Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups <==

  • I personally have been practicing the straight bar dips (like mentioned on the video), they felt weird at first, but have been helping me to transition more smoothly when I press up
  • Also doing explosive pull ups to my sternum has helped me to build up my explosive power & they made me get my first muscle up faster

Although I can already do a muscle up, my form is not flawless, and I still need lots of improvement…so learning the exercises on the video sooner would have made a huge difference & I could have avoided some strained wrists since I didn’t know what I was doing (but hey, you live & you learn)

If you need help with improving or getting your first muscle up, then I definitely recommend you practice those 2 exercises first as they will make a huge difference & keep you from avoiding injury (since you will be building up the strength foundation)

The muscle up is a simple exercise, but if you don’t know proper form, then it can put a lot of strain on your wrists & elbows…so If you wanna learn how to do your first muscle up & improve your form, then I recommend you check out Warrior Upper Body

Everything inside is step by step & the course will teach you how to safely progress into exercises like handstands, muscle ups, overhead presses, 1 arm push ups & other crazy upper body exercises!

How to Muscle Up Step by StepClick Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups

Attack life & Get Stronger

Luis Carrillo

P.S. If you got any questions or comments, drop them below, I’d love to answer them!

handstand progress

Euphoria, Consistency & The TRUTH!

Hey guys, hope your doing great

I’ve been getting lots of great feedback since I mentioned that I got my first muscle up yesterday…if you wanna see a video of that you can do so here:

==> http://beastlifestyle.com/first-bar-muscle-up-without-training-for-it/

One of my facebook fans described the feeling of your first muscle up as euphoria & I completely agree

feeling of euphoria - first muscle up

I wanted to scream like a little girl when I did it, had a big smiling face & felt totally invincible since I conquered this move

So many possibilities have been opened now & I want you to experience the same

Not just with muscle up, but with any movement you are struggling with (even your first push up)

And the only way you will experience this is with consistency

To day in and day out work towards your strength goal & slowly get better every-time, to start feeling in control of the movement & realize everyday that you now are much stronger than last week

When I first started doing handstands I couldn’t walk side to side, I would try but fall right away

These falls motivated me to keep working on this move everyday (doing multiple holds throughout the day)

In about 3 weeks my body got used to to this move, increased my stability, strength & I was able to have more control of this move and do it without falling

All because I keep consistently working on this Bodyweight skill

This same principle applies to other skills & I have also used this to improve my push ups & pull ups

It’s know is not sexy to talk about hard work & having discipline, but there are no shortcuts to getting stronger with bodyweight

You can either do the move or can’t!

So with that said, if you are struggling with any bodyweight move right now, keep working on it everyday & I guarantee you will get better at it!

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Intermittent Feast – Learn How to Fast to be Healthier, Gain Muscle & Be a Lean and Energetic Machine!

First Bar Muscle Up Without Training For It??? – 2 Key Exercises that helped Me Get It!

Yo guys what is up! hope your having a kick ass day!

I am super exited and pretty much feel invincible because I got my first official bar muscle up yesterday!

And to make it official I of course had to record it, so here is me hitting some muscle ups + some other ring work

Now what surprised me is that I was able to do it, even tough I rarely train for muscle ups

Yup that’s right, So how the hell did this happened then?

Well I could blame it on the fact that I was fasting & felt light, but I know that wasn’t the reason

About a month ago I started doing 2 versions of the standard pull up and this has improved my explosiveness & strength BIG time!

Muscle Up on Rings

The 2 simple pull up variations are:

  • Explosive Pull Ups
  • Weighted Pull Ups

Let me explain how these 2 have been crucial to getting my first muscle up even tough I don’t directly train for it

Explosive Pull Ups:

The goal of this pull up is to simply explode as high as you can – try to get your chest get over the bar

  • The main different between this explosion & a muscle up is that you are not using any hip drive (or very minimal)
  • The main Focus is to explode with your arms and back muscles, so you get used to engaging these muscles

Just adding 1 set of 5-10 reps to your first set of pull ups is enough for this

The goal is not to reach fatigue, if not to train your CNS to drive more energy trough your upper body, so when muscle up time comes you can really explode up!

Weighted Pull Ups:

I love to add weights to my BW training, so once I could do 15 pull ups I added 25, 45 & 52 pounds of extra weight

I wasn’t able to get as many reps anymore, but the strength that weighted pull ups build is incredible, as you are training your Central nervous System to generate a lot more force

  • Get a weight that will let you only get 2-6 reps
  • 1 day of the week do 3 sets of 6 reps
  • & another focus on 5-6 sets of 2 or 1 rep maxes

I would suggest that you get to the point where you can do 10-15 pull ups first before doing a muscle up, as this move if done incorrectly can put a lot of strain on your wrists & elbows (and having pain is no fun)

And that’s it, since adding these 2 variations about a month ago I was finally able to get my first muscle up yesterday….Am still a beginner at muscle ups, but now that I have conquered one, things will only get better!

So add these 2 variations to your training & am confident you’ll be closer to getting a full bar or ring muscle up!

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Intermittent Feast – Learn How to Fast to be Healthier, Gain Muscle & Be a Lean and Energetic Machine!

 

2 Magical Exercises to FIX Rounded Shoulders!

Hope everyone had an awesome valentines day full of cuddles and all that good stuff

Today lets talk about fixing your rounded shoulders

I’ve been getting several questions about this & I know the huge impact improving your posture can have not only in looking better but also in how much weight you can lift & how much energy you have throughout the day, so it’s crucial that we improve this imbalance

So if your rounded shoulders are getting in the way of lifting heavier weights and feeling good then add these 2 exercises to your program ASAP

  1. Handstands – to Strengthen Shoulders, Upper back & Core + Increase your upper body stability, which will help you to lift heavier weight with more ease
  2. Inverted Rows – to Retract your Shoulders & Strengthen your Back!

There are a lot more things you can do to improve this imbalance like mobility work, foam rolling & corrective stretching but by far just adding these 2 simple exercises will make you see improvement fast! (in a matter of weeks)

I personally was forced to do these powerful exercises while going trough this bodyweight workout & man my back has never felt better!

Fixing this imbalance not only strengthened my back but increased my stability, made me more in control of my body, made me lift heavier weights, increase my number of pull ups & helped me pack on 5 pounds of muscle + helped me get rid of back pain

So I know the power that these 2 bodyweight exercises can have in your training

  • Just 3 sets of 10 for inverted rows is good to start
  • And with handstands it will vary on your level but start of with 3 sets of 6-10 reps of 2-3 sec holds against the wall, and then progress to longer holds, walking side to side & handstand push ups

This alone will help you break a PR and help overcome any sticking points (plateaus) you are currently facing

And if you need another reason to start doing them, check out what one of my YouTube peps said about Handstands:

The Power of Handstands

So if your rounded shoulders are getting in the way of getting stronger, add these 2 BW exercises & fix your imbalance!

Am about to get ready to go meet more strength freaks at Yo Elliott Live later today & hopefully I see one of you there, should be a crazy time!

Keep having an awesome weekend!

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

 

1 Simple Tip to Keep the Wrists Healthy & Strong!

Your wrists are probably something that you don’t pay too much attention to…Unless you’ve gotten them sprained, injured or hurt in some way before

If you train with bodyweight then you know the crucial role that keeping healthy wrists plays in your training

Practicing muscle ups, ring exercises & handstands puts a lot of stress on them, and if you get them hurt you won’t be able to train comfortably for a couple of days (assuming is just a mild sprain)

Your wrists are a dynamic joint, so you should train them that way: train them for mobility

Mixed Grip Pull Up

Yet one of the mistakes a lot of people do is to only train 1 grip or just 1 variation of an exercise

Lets take for example the pull up

Most people just have an overhand grip & pull themselves up every time they do this exercise

Nothing wrong with doing a conventional pull up, But what happens when you got rock climbing? or wanna jump a tall wall?

You can pull yourself up for sure, but the surface you are touching is not a straight bar, or might not even be an even surface

And since you have always trained your wrists in a fixed position + are lacking joint mobility, this makes you more prone to injury since your wrists are not used to working dynamically…(and injured wrists are not fun)

So you should train your wrists for mobility in order to keep them happy & healthy

The easiest thing you can do in order to keep your wrists happy, healthy & strong is to change up your grip & do more variations of bodyweight exercises

For example, If you are doing pull ups:

  • Change your grip to a wide, narrow or neutral stance
  • Walk side to side on the bar
  • Swing on the monkey bars
  • Have a mixed grip
  • Use a towel to hang & change the grip
  • Wrap the towel around the bar or use Fat Gripz to make a thicker bar

Same principle applies to any bodyweight movement (especially push ups & handstands since they directly involve the writs)

It’s as simple as that: just change your grip & do a different variation of the exercise..it takes no time & will actually make things a lot more challenging & fun for you

I made this video the other day showing some simple pull & chin up variations so you can get some ideas from there:

And don’t think that because you are training different grips, that you will stop making gains on standard pull ups…quite the contrary will happen:

The more mobile & strong your wrists are the better & more control you will have of the bars

Personally for me making this change with pull ups, push ups & handstands has made a huge impact on my strength (especially when I walk side to side)…keeps my wrists healthy & less prone to injury

So next time you train pull ups, change your grip in order to keep your wrists healthy & strong!

Attack Life & Get Stronger

Luis Carrillo
http://BeastLifestyle.com

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

 

Back Bridge Tutorial, Progressions & Tips

I often recommend adding back bridges to your program in order to keep a healthy spine (assuming there are no previous back juries), had one of my Facebook Fans ask for a clear explanation on how to do them, so here is  a Tutorial on How To do back Bridges With Progressions

This exercise requires lots of mobility & flexibility from your spine so make sure you ease up onto it & do only what’s comfortable at first

Slowly as you get more flexible & comfortable with the exercise move onto the full back bridge

So as you can see the full back bridge requires a lot of back mobility & flexibility & this is not developed in one day, so spend time with the progressions before hitting up a full back bridge

Back Bridge Progressions:

1 – Wall Back Bridges

Wall Back Bridges

  • These will get you used to arching your back so you feel a lot more mobile & comfortable when on the floor
  • Eventually you can progress until you go from a wall back bridge to a full back bridge to the floor
  • I’ve seen little girls doing them & I am amazed at their flawless flexibility & mobility
  • We become stiff because as we grow up, since we are constantly sitting down so much (school, work, driving, eating, etc) that we lose this fluidity in our movements so to improve this we must do mobility work such as foam rolling
  • So start off with these so you get used to the movement & slowly get farther away from the wall & also start walking down the wall at your own phase

2 – Glute Bridges (AKA Hip Bridges)

 glute/hip briges

  • Lay down on the floor & lift your hips up while squeezing your glutes
  • You should feel tension in your glutes, hamstrings & low back
  • You can also add weight to your pelvis to make this harder (I usually add a 50 pounds sandbag & do 5 sets of 5 reps for 5 sec holds each)

3 – Neck Bridges

neck brige

Just as  side note: this is not a wrestler’s bridge, which is when you actually hold the bridge with your neck & no arm assistance (that is more advanced so progress later onto that one once full back bridges are comfortable to avoid strains or injuries)

  • The neck bridge explained in the video is simple holding your arms in a flexed position at the height of your neck, so here you are nto fully extending yet, but most of the weight si supported on your flexed arms
  • This is the start position before you actually press up into the full bridge which is what’s next

4 – Full back Bridge

full back bridge

If you got all of the other exercises down & you feel comfortable slowly press yourself up into a full back bridge

And that’s it!

  • At this point you can progress into holds for time or doing back bridge push ups like I showed, but the first thing is getting comfortable with your pressing so do 1 rep at a time & take a break (don’t max out or go to failure, ease your way into things to avoid strains)
  • A good goal to shoot for is to hold a 10 second bridge & also to do 5 back bridge push ups..That’s it!
  • Ever since doing these my back feels so much better & mobile so I for sure recommend you add them into your program to keep a healthy back

Doing just 4 sets of 10 sec (or however many seconds you can hold it for) holds would be sufficient to start

4 Extra Tips:

  1. Wrist Flexibility: this might be something stopping you from getting the full back bridge, so before starting stretch out your wrists for about 2 sets of 10 seconds (or more if you need it)
  2. Push Ups to Strengthen Triceps: doing back bridge push ups requires pressing strength, so make sure you are doing push ups in order to strengthen your triceps…dion’t just do standard push ups but also add variations of them like spiderman push ups & closed grip push ups (will also help with your joints)
  3. Handstands to stabilize shoulders & upper back: if you are lacking pressing strength then there is no better exercise to strengthen & stabilize your shoulders, upper back & triceps like handstands…start off with holds for time & then move on to side to side walks & eventually handstand push ups (against a wall)…this won’t just get you strong but also help with wrist flexibility a lot!
  4. Touch your toes stretch after back bridging: it helps a lot to do an opposite stretch when back bridging, so touch your toes to balance out the back stretches

And that’s it, there is not much to it, you simply gotta attack the progressions first if you aren’t flexible enough in your back yet, but slowly as you get more mobile you will get a full back bridge!

If you still got questions about back bridges drop them below & I’ll be glad to answer them, other than that have fun back bridging!

Attack Life & Get Stronger

Luis Carrillo
=====================

Recommended Resources

=====================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Crazy Bodyweight Workout & Letting Go of Always Having Order!

You can discover more about a person in an hour of play than in a year of conversation. – Plato

2 days ago I hit this bodyweight workout:

And I just let my body do whatever it wanted & just go with the flow

No rules, no order, no set parameters (sets or reps), just completely letting go & doing whatever came out…It was liberating & fun as hell!

I ended up doing tons of:

  • push ups
  • handstands
  • frog stands
  • back bridges
  • dips
  • rolls
  • and a couple of stretches

I did this at my mom’s daycare (which is the living room) and being surrounded by toys & colorful posters made me think back to when I was a kid

I didn’t care about anything, I just moved for the thrill of it

I wasn’t thinking about tempos, which muscles am I working, tracking my rest periods, worrying about proper form, etc

I just went out there to play!

We all have this kid inside of us, but many of us keep it hidden because we have been conditioned to always follow rules & order (at work, school, the gym, etc)

Order & structure is great, specially to really work towards an specific goal, BUT sometimes you gotta stop being so strict & completely let go!

Don’t care about anything & just move for the fun of it

You can hit up a bodyweight workout like I did (which lasted a bit over 2 hours), go to a playground & just play, or next time you are at the gym just play with the weights

Don’t have structure, don’t worry about sets or reps, just let go & be a curious kid again trying different things just because it’s fun!

It will make you exited to train again & will also give you a much needed mental break from always trying to have things in order

I’ll talk more about these freestyle workouts later on, but ever since I’ve started to do them, at least once a week (even if it just for 5-10 min) I’ve revived an energy to train hard again…Feels Awesome!

But that’s it for today, give something like this a try (even if it just for 5 min) and I know you will feel super energized afterwards!

Attack Life & Get Stronger!

Luis Carrillo

=====================

Recommended Resources

=====================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Tips to Improve Handstands! + Can You Eat Lunch Like This?

A couple months ago I did Zach Even-Esh’s Program: Bodyweight Bodybuilding & my Back & Core Got Stronger Everyday!

Handstands, Pull Up & Push Ups are Staples on the Program & Today I wanna share a simple & deadly workout I did with all about these powerful fundamental exercises:

Upper Body Bodyweight Workout for Increasing Strength

1) Handstand Push Ups W/ Holds x 5 x Sub Max ( 75% effort)

2A) Mixed Push Ups 4 x 20
2B) Mixed Pull Ups 4 x 10

3) Run 1/2 Mile x AFAP

Before Zach’s Program I did not include Handstands as part of my regular in training

At the beginning when I tried to do a handstand my body would be so unstable that I would immediately fall!

To improve this, I started add holds at the end of every handstand push ups I did against the wall

And man my core and shoulders got a lot more stable and strong

I got inspired to add these extra holds at the end, when I read one of the interviews inside the BEASTS of Bodyweight Training Interviews,

One of the Beasts talked about how he trains & shared that holds are a MAJOR part of his Training!

Since then I started to implement holds a lot more & my Strength improved BIG Time & Fast!

If you are struggling with a bodyweight movement, here are 2 Tips for you:

  1. Practice it throughout the day (don’t go to failure)
  2. Add a pause during the movement or simply do holds!
  • During pull ups hold mid way or at the top
  • During handstands also hold mid way or at the top
  • With push ups same rules apply

Start doing holds with your bodyweight training & am sure you will improve your reps, get a lot stronger & challenge yourself even more!

Lunch On Their Handstands
You might even get strong Enough to Eat Your Lunch While You Handstand!

Bodyweight Training is tough, specially when doing moves like handstands since they require a lot of stabilization & control, so use these 2 tips as I know they will do wonders for you!

Now Go Attack Life!

Luis Carrillo

P.S. If you wanna read my Full Bodyweight Bodybuiding Review you can Check That Here & learn how I gained 5 pounds of Muscle with Just bodyweight Training!