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FREE 4 Week Workout Plan to Build Muscle

Last year I moved out of my house for the first time and it was a big learning experience.

I had to be more responsible, get used to meal prepping and workout before or after my work, even when I was tired.

The same thing applied to my roommate who hired me to be his personal trainer. When he came back from work it was workout time for him even if he was super tired from walking around in the heat from 6am-6pm as a mailman.

Below is the workout that him and I did for a couple of months, it is nothing fancy but it worked to help him gain muscle, improve conditioning, lose body fat and get a lot stronger!

If you don’t have barbells or dumbbells don’t worry, find a substitute like a heavy rock or make a sandbag.

If you’ve been wanting to get started in your fitness journey or you’ve been slacking and need an all around muscle building plan to get you back into shape – print out the workout and give it a go. I know you will get you results like it did for us.

DOWNLOAD THE WORKOUT HERE:

4 week muscle and strength plan

==> 4 Week Workout Plan to Build Muscle

Follow the plan, attack it once you are back from work and I know you will get results!

If you have any questions drop them down below!

Attack Life & Get Stronger

– Luis Carrillo

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Recommended Workout Programs
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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

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

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Don’t show fear to the horse or else…

Over the weekend I went to a ranch

It was my first time riding a horse and the main thing I was told was to not show fear to the horses

Because if I did the animal will just read this and not listen to me, no matter how much I “try” to show that I am in control

It would be too late by then since the horse is well aware of my fear & that he can control me

So I got on top of the horse & swallowed my emotions… I was a little afraid as this was something new to me but I had to hide this to the point where I forgot about my initial fear

Riding a Horse

Slowly as I began riding the horse I started to get a feel for the animal, his power & ability to listen to me

The initial fear was more of an excitement for what was unexpected

As I rode the horse more, rode faster, made turns & overall got a feel for how to control the horse I started to see how fear will just crush your chances of even getting the horse to make the turn you want

You can’t force this beautiful beast to do something once they know they don’t have to

So why am I telling you this?

Well to teach you 2 things:

#1: You don’t want to fight a horse, because it’s more likely that a horse will kick your ass, so if you didn’t get initial control it can be too late so don’t fight them & try again later 😉

#2: Just like exposing your fear to a horse will cause them to take advantage of you, so will the iron & any exercise you perform

You cannot show fear to the bar, the rings or even doubt that you cant do a certain exercise or else everything will crumble

Once fear takes over you its game over, you are no longer in control & are fighting against the weight vs fighting with the weights

This fear will mess up your confidence, your chances of hitting a PR and mastering a more advanced BW moves…

Yes fear of uncertainty will always be there but don’t see it that way… see it more as an exiting game, a challenge where you see how long it takes you to win & conquer the situation

Start attacking from a mindset where you will win & bitch slap any negative emotions trying to get in the way of what you want

Be in control of the situation right from the beginning & tame your own horse

In the end, realize that you will be afraid when you hit obstacles & trying new things out, but exposing your fear is a choice, swallow it and hide it or expose it and let it cripple you down!

The decision is yours!

Attack Life & Get Stronger

Luis “future cowboy” Carrillo

P.S. If you have never ridden a horse, go do it!…it’s an experience with so many life lessons that you won’t forget + it’s hella fun!

=====================
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!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

Feeling Tired and Weak? It Might be Time to Stop Training :O

Yo! What is happening!

Am about to tell you something that you might not want to hear, but might be just what you need

I was reading this old skool bodybuilding magazine and inside the training Q&A’s saw this passage:

Too much stress will kill your gains in the gym

And it made me think:

when is the last time I assesed my life to see how much stress I have & what small changes can I make to reduce this?

Stress is a killer when it come to training…if you have not been feeling that great lately (tired, bored, stuck, fatigued, etc) it might be because you have too much stress going on right now (relationships, eating bad food, finances, too much homework, etc)

Training itself is a stressor on the body, so you might be doing more damage by training too much

Take a look at your current situation & become aware of your stressors & find a way to minimize them…

Perhaps it might be time for you to take a de-load week or just a whole week off from training

Your not just letting your muscles recover, but also your nervous system (which might be massively stressed out)

And like I said, stress doesn’t come from only the physical but al so the mental, digestive & spiritual as well

You might need to sleep more, apologize to someone or to simply drink more water

Whatever it is, analyze your current lifestyle & see how you can minimize your current stressors

And I know you might not want to stop training, but sometimes you just need to in order to recharge your batteries, regain your energy & be able to focus on other projects as well (not just training)

So then you can come back to training with a vicious mind & ready to kill it!

Whatever it is, find a small change you can do right now to reduce stress & you’ll feel a lot more energetic!

Attack Life & Get Stronger

Luis Carrillo

P.S. If your wondering what magazine that is, it is the July 11, 1963 edition of Health & Strength Magazine (Old School Mags are the Best!)

=====================
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!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

What Do Letters like 1A) & 1B) Mean on Workout Routines?

I got asked this question one of my YouTube videos:

What do letters mean on workout programs 1A & 1B

He is basically referring to what do the letters mean on workout routines, so here is the simple answer:

The letters simply mean to do 1 exercise and then follow another one right after it for that set

So when a workout routine says

1A) clapping Push Ups 5×5
1B) Squats 5×5

It means that you do one exercise followed by the other with no rest, until your working set is done

In this case you do 5 clapping push ups & immediately follow it by 5 squats

That is a working set within the superset, and depending your workout you would take a rest after this set (like 30 secs) or continue non-stop

This can be applied to supersets, triceset, circuits,etc & it’s a very easy way to organize your workout routines

So that’s it, hope this clears things out

let me know if you have any more questions!

=====================
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!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

How Many People Actually Understand This? [Discipline and Patience Rant]

Am still peeling from the sunburn that I got last week while on vacation, but I got a little rant for you today

I posted this pic the other day to my FB page:

Manny Pacquiao Training

And it got me thinking profoundly on what it takes to reach our goals – Both inside & outside the gym

A lot of people know that discipline is required to win, but how many people actually understand this?

It takes maturity & lowering your ego, to submit to the fact that great things take time to accomplish…that you need to be patient

The reward is not always about the end result, like being able to do your first muscle up or hitting a new deadlift PR

The reward simply is the satisfaction & experience from reaching your goal, to look back & know that you conquered blistering obstacles in order to reach something that mattered to you

Nobody can give you this feeling, it is only experienced trough constantly winning small battles & refusing to loose!

We live in a society where most people want the easy way out: the shortcuts

And while they do exist, they never strengthen you internally…they simply make you complaisant with being good enough or doing the least amount of work

Doing this will only make you stay weak & unhappy with yourself – there will always be a hollow hole inside of you that wishes they could work hard & get things done

So think deeply right now:

  • Are you putting all the effort you can to reach the goals that matter to you?
  • or are you just doing the minimum so you can tell people that you are a “hard worker”?

There is a big difference! & while you can fake looking like a hard-worker to other people to some degree, you can’t fake it to yourself!…only you know the real truth!

So if you don’t like how you are acting right now Change it!

Simply Decide to win!,…Decide to work harder, not to please or look good for others…but work harder in order to become a better and stronger you!

To build the character that you respect in others!

And it would be cool that you can just be this persona instantly, but it doesn’t happen that way…you gotta fight battles everyday in order to toughen your skin

Just like with training: you don’t build bigger muscles right away – it takes weeks of constant training, constant breakdown of your muscle fibers & ample recovery for you to get bigger & stronger!

Same principle applies to your character: it takes fighting many battles, feeling like giving up many times & constantly reminding yourself to keep going even tough shit gets hard! …

This is the only way to become the stronger you!

So be patient & don’t think too much about it, just do it!

Stay disciplined to your goals, not because others will say “good job” but because they matter to you!

Your actions will slowly shape who you become, so act like a badass today in order to be a badass tomorrow!

Attack Life & Get Stronger

Luis Carrillo

P.S. What are you doing still reading this? get off your ass & go do what you know you are supposed to do!

=====================
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 – Learn 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!

Strength Motivation That Will FIRE You Up!

One of the things I love to do in order to keep learning & constantly be motivated to keep trying harder is to listen to others athletes & coaches interviews

There is something about listening to their past struggles that lights up a fire in me and let’s me know that things get hard, and the only way to improve is to keep going & take more risks!

One of my strength friend’s Dave Hall from Agoge Fitness Systems has been running an interview show weekly where he has interviewed some of the best strength and condition coaches & athletes

He calls these weekly interviews Mental Meat Heads

==> Check out The Interviews Here

That name is powerful & right away tells you that these interviews go a lot deeper than just training for bigger muscles or lifting more, those topics are disccused for sure, but these conversations also talk about about getting stronger mentally, so we can kick ass physically!

If you need some motivating & informative stories with some of the top strength and conditioning coaches then I invite you to check out the site & download a couple of the interviews so you can listen to them while you drive to work today (or anytime)

They will fire you up to be even more successful!

Motivation Strength Interviews that Will Fire you Up

That’s it for today, keep having an awesome day & let nothing stand in your way of reaching your goals!

Attack Life & Get Stronger

Luis Carrillo

P.S. he also has interviewed me there on how I gained 5 pounds by just using bodyweight training, so if that sounds interesting then check it out here: http://agogefit.com/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!

Are You Feeling Tired?

Bonnie Blair - what I can control is my mind!

You guys what’s up! hope your having an awesome Monday!

I saw many people at the gym today with low energy, tired & didn’t feel like lifting too much…But they did it anyway!

Sometimes you are pumped up with energy & ready to kill it, and others you feel lost, cold, not in the moment, tired & heavy

We all have those days & there are many factors that can cause you too be low in energy like:

  • eating too much sugar the night before (or fast food)
  • drinking alcohol during the weekend
  • bad sleep (to much or too little sleep)
  • not drinking enough water during the weekend
  • had a long drive (or not much movement)
  • too much work & didn’t stop being stressed out

or maybe you are training too much & your body just needs a deload, so take it easier for a week to give your CNS time to recover & come back stronger

It’s never a one sided equation & there are many factors that can make you feel tired but ultimately once you are aware of how you feel is up to you to decide how to act:

  • Are you gonna still do the work even tough you don’t feel like it?
  • or are you gonna let these depressive emotions take control of how you feel?

The decision is up to you!

In the end nobody is forcing you to workout…nobody is telling you to lift heavy weights or to beat your body up so it can get stronger,

You do it because you refuse to be weak, because this fight will strengthen your character & make you a better man or woman!

It’s not easy but this is the only way you will keep growing: trough constantly overcoming the resistance in your life!

So if you started your day feeling tired & weak, acknowledge this, change your attitude & go do what needs to get done!

Attack Life & Get Stronger

Luis Carrillo

P.S. – Wanna meet me This weekend? I will be at Yo Elliott Live in San Diego, so hopefully I see you there! …more info here: http://yoelliott-sandiego-2013.eventbrite.com/#

Luis Carrillo

Attack Life & Get Stronger

=====================
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!

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!