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Arnold Schwarzenegger Push Ups

5 Techniques to Make Bodyweight Training A Lot Harder & Build More Muscle!

Most people only do bodyweight training to either see how many reps they can do, or to use them as circuits for fat loss training

Nothing wrong with that, but it can become somewhat boring after a while & maybe even easy, so here are

5 techniques to make your bodyweight training A Lot Tougher & Harder (and a lot more fun too)

#1 – 21’s

This is a popular bodybuilding technique specially to really hit the arms hard

But we can also use them for any bodyweight movement (pull ups, push ups, squats, etc) to make things a lot harder!

All you do is cut the movement in half & do 7 reps on the upper portion first, then 7 reps for the lower portion & finally 7 reps with full range of motion

This really tenses up the muscle & is great for muscle building

Vary the tempo/speed you do the movement to make it harder

#2 – Super Slow Reps

Instead of doing slow and controlled on the way down & exploding up

You are gonna go down slow an controlled on the way down & up

Really puts a lot more tension on the muscle which will help you build more muscle & tension strength

You can vary the tempo, either do 3 second or 4 or even go as crazy as 10 seconds!

You will be able to do a lot less reps but is a killer variation to make things tougher

Try these ones with pull ups & dips & let me know how many reps you can do know!

Push Ups for Muscle Building

#3 – Holds/Tension Training

For this variation all you do is hold the movement (freeze) & put tension on the muscle on the toughest part of the movement

  • So with push ups it would be at the bottom (make sure to not touch the ground & keep tension on triceps)
  • With pull ups you would hold your self over the bar for 2-4 seconds (however much time you wanna hold & squeeze)
  • For squats you would stay in the bottom positions & squeeze your quads & glutes for 3-4 seconds

Arnold Schwarzenegger Pull Ups

For this you are really just putting a lot of tension on the hardest part of the movement

#4 – AMRAP (As Many Reps As Possible)

Your probably familiar with this so just do as many reps as you can

This is great as a finisher to really fry a muscle or to challenge yourself every time to be able to do more reps

Vary the tempo (how fast you do them) to make them a lot more tougher

#5 – Ladders/Pyramids

And the last techniques can be used as a fun challenge for yourself, to compete with a buddy or as a great finisher on your workout!

  1. All you do is do 1 rep & rest 1 second, do 2 reps rest 2 sends & go up till you hit 5 reps or 10
  2. So when going back down from 10 you would be resting 10 seconds & then do 9 reps, rest 9 seconds, till you get to 1 rep again

So it would look like this:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Sounds easy in paper but its a brutal challenge

You can do this by yourself or challenge a buddy to see who can do the most rest (or survive the longest)

Stay face to face & while he/she does 1 rep, you rest 1 second, then you do 1 rep, he rests 1 sec & then he does 2 reps, you rest 2 sec, etc…

The brutal thing is that you are not “resting” you are holding a static position & just putting tension in your muscles

Do them by yourself & see how up you can go up the pyramid

You can do these with any movement again (push ups are the most popular for it, but this technique with pull ups would be hard! just be sure to rest by hanging on the bar)

Arnold Schwarzenegger Push Ups

With these techniques you don’t always have to go to failure, specially if your working on strength building

So you can do sub max reps (leaving 1 or 2 reps on the tank) or you can do sets, it really is up to you

Give these variations a try and am sure you won’t look at bodyweight training for just endurance & circuits anymore

Bodyweight alone can build you muscle, you just gotta know how to manipulate the variables to elicit the muscle building or strength response you want

Give them a try & let me know how they go!

What are your Favorite techniques to make Bodyweight Training a lot Harder?

Drop them in the comments below!

Luis Carrillo

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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 Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Always Remember that You Are Still a Kid, So Go Have Fun!

We don’t stop playing because we grow old; we grow old because we stop playing.
-George Bernard Shaw

That video is of me doing some pull ups with a friend, just having some fun by the rocks & the beach

My body wanted to move so I gave it what it wanted

Remember when you were a kid you just played all the time?

You weren’t forced to move & play, you just did it out of pure enjoyment!

At one point or another you “grow up” and start learning:

  • That you must follow certain rules
  • That you have to behave & act well in front of others
  • And that fun time is over; it’s time to be mature & grow up

But you know what, YOU ARE A STILL A KID

Your wants and excitements to be a silly kid never left

They are still there, you have just been told to hide them since you’ll look like a fool in front of others!

And you know what FUCK THAT SHIT!

You have been told to shut up & follow orders, to become “average” and not stand out

To be boring & not have fun…To Not Be Happy!

That is the biggest mistake you can do in your life!

Nobody controls your Happiness!

So today I am telling you right now to say Fuck It & go do what your hearr desires (no matter how childish or foolish it might be)

We are all still kids at heart

That kid that saw everyday as an adventure, a game & another opportunity to just play is still inside of you!

We might physically age, but that doesn’t change our desire to just wanna burst into laughter, tears or just do some crazy fun adventure

We are all kids, were adventurers & we shall live to have fun!

So Today Raise Your Middle Finger to the World & Go Have Some Crazy Fun!

Don’t listen to anyone, take a day off & just go out there on an adventure, Go have Fun, Go Play

Be the kid inside of you & go get into trouble! 😉

You’ll wake up tomorrow feeling refreshed & happy ready to take over the world!

Luis Carrillo

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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 Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Getting Stronger at Lifting Atlas Stones with Bodyweight Exercises?

3 months ago I went to strength camp for the 1st time for the Strengthology workshop & it was my first time lifting atlas stones

I was weak, had a messed up shoulder, back pain & was 10 pounds lighter than now but was able to get 1 rep!

3 months later I come back for another workshop with Elliott & my form has improved a lot!

Check the Video out:

This was just my 2nd time lifting stones & was able to lift them easier because I improved my strength & I did this all with just bodyweight training

There were 2 key exercises that made my back and core much stronger, these were:

Handstands & Pull Ups

Those 2 simple but powerful exercises were key in making me be able to lift stones with better form than last time (by no means were they perfect, but way better than my first time for sure)

Getting Stronger at Lifting Atlas Stones with Bodyweight ExercisesThe first time I was lifting stones I had horrible rounded shoulders, back pain, was tight all over my body, had a messed up shoulder, and didn’t have a lot of meat on my bones: I was way to skinny (135 pounds)

You will notice that my most recent attempt I did not hyperextend as much as I did my first time, this is because my back and core become a lot stronger & more stable

I have been working a lot on improving my posture so my shoulders were able to retract back and let me roll the stone up & explode to put it on the platform with more ease

As of now I don’t have the nagging shoulder & back pain issues like in the first time & I am also 10 pounds heavier (145 pounds) so I had a much stronger foundation

I took 3 months off from heavy lifting to re-strengthen my foundation with just bodyweight & this is what got me stronger & relieved my nagging pains

I did a bunch of Pull Ups, Handstands, Inverted Rows + Lots of mobility work to fix my tight areas (mainly my lats, hip flexors & pecs were super tight)

You would think that to get better at stones you only need to practice the movement & lift heavier weights

And yes that is absolutely true (you need to practice lifting stones to get better at lifting them) BUT you also need to strengthen your core, back & fix the muscular imbalances you have in order to generate more power and fix your weak areas

You can see some of the bodyweight workouts I did that helped me bring my body back to balance as well as the program that I followed  here

By working on my relative body strength I was able to more efficiently lift the atlas stone with my whole body + also fixed a lot of the nagging pain and tightness that were bothering me

I still got lots to improve, but it is a big improvement since last time

As I keep getting stronger I will be ready to pick up the heavier stone next time!

If you have any advice to improve lifting atlas stones, let me know, drop it in the comments below!

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 Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

exercises to strengthen the back and improve your posture

If You Got a Table then You Can Strengthen Your Back! (And Improve Posture too)

This is one of those Exercises that you MUST DO if You want to Strengthen Your Back & Improve Posture!

Nobody really talk much about it & I don’t know why (I guess is not that sexy)

I personally have found that by doing this my Back has gotten much stronger, my posture has improved & I am able to pull a lot more heavier weight with better form!

This magical exercise is the Inverted Row!

It is a Simple Movement yet very powerful at teaching your shoulders to retract back (which we don’t get a lot of because of our typical lifestyle)

Our backs get hunched over form our typical lifestyle:

  • When sitting down at school
  • While your working at a job (either while on a computer or when folding clothes)
  • When driving
  • Even with texting you always have our shoulders rounded forward

Heck you are probably hunched over right now, watching this video either on your computer or your phone!

So we never get a chance to retract our shoulders

Or for lack of better wording: Sit Up straight!

so doing inverted rows is key to get your back to sit up straight & strengthen the upper back muscles that are weak from your poor posture of rounded shoulders!

It’s not enough to just be conscious of it once in a while & try to stand up better, you’ll notice that you will slowly be back into your bad posture

And this because you body develop this imbalance & tells Central nervous System to be in this hunched over posture since some of your front muscles get tighter & stronger than your back ones

It’s not your fault, its the way your body just acts, so by using inverted rows you can help yourself & train your Nervous System to be in a position where your chest is up and your shoulders are back

So I love doing these as they will help you strengthen your back muscles & bring back balance in your body

Doing inverted rows will:

  • Improve your posture so when your pulling heavier weights your imbalances (rounded shoulders) won’t be as dominant
  • Your body will have the tendency to be straighter & this will make you have better posture & be in an stronger position to lift heavier weights with more power
  • And with the improved posture you will walk around like a stud while looking at the majority of people’s hunched over postures

So You Must Do It If You Want To Get Stronger & Improve Your Posture!

I showed you how to do it with a Table, so you really have no excuses to not do it!

Inverted Rows at Home with a Table - No Escuses!

You can do this at any playground by using all the bars available (heck even using the swings to hold yourself)

Do it at a gym with a barbell or with rings

It’s your choice,

Practice all form of variations of it and you will Strengthen your back & Improve your Posture so you can lift heavier weights & Get Stronger!

Give them a try & let me know how they help you!

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 Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Sprint & Bodyweight at Playground Workout - Show Life Whos Boss

Do You Show Life Who’s Boss?

You know those moments when you don’t feel like doing something but you do it anyways?
That’s how today’s morning started for me

I knew I had to workout today and usually am pumped for it, but today I wasn’t feeling it 100%

But I did it anyway, I went to the playground and killed this Bodyweight & Sprinting Workout

I thought I was gonna bang out everything smoothly but everything went the opposite way;

I felt heavy and sluggish

I had not sprinted in 2 weeks so adding them to today’s workout crushed me!

Although nothing went like envisioned am glad I pushed trough

Doing the things you don’t want to but you know you have to will toughen up your mind,

It will build a strong character so you stop making lame excuses about why you can’t do something when life gets hard

In the end you have the choice to be in charged of the situation or be a victim

Today I choose to take charge and push trough

How about you?

Do you whine every time something goes wrong?

Or

Do you Take full responsibility and show life who’s Boss?

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 Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!