All posts in How to Get Stronger

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

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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!

Ignoring Pain to Get Stronger!

dont give up quote

I just got done with a little sandbag workout & the whole time I was aware of my thoughts, emotions & pains that were happening

  • There were times when I was low in energy & my body wanted me to stop, but my mind knew to keep going
  • I was scraping some skin of my arms with the rough sandbag & my body told me “I am in pain, stop & take a break
  • I kept remembering all that I have been trough lately: all the emotional roller coasters, the muscle imbalances I have & the fact that I didn’t even warm up for this workout

My body was telling me: Your in Pain so STOP!

But My my mind simply ignored the body’s commands!

I knew these were only temporary discomforts & the more I kept pushing trough, the more I would simply stop caring about the pain

We all face these conversations when we train

Sometimes we are pumped up & everything goes great, but others we are constantly telling ourselves to keep going despite things getting hard

You have the ultimate power to stop or continue when things get tough, You are the only one in control of your decisions, thoughts & feelings

The more you keep pushing trough obstacles, the more normal they will seem & you will stop bitching every time something changes, something gets hard or anytime something makes you uncomfortable

Lately I’ve been reading a lot about how to develop a strong character, and the only way to do it, is to constantly face your fears & overcome them

To little by little, one day at time, win little battles with yourself & overcome hardships

  • Just like when your training to get bigger muscles: you got to constantly keep tearing your muscles down so they can come back up stronger & bigger
  • That is the same thing has to happen to strengthen the mind: you got to constantly overcome adversity in order to build up your mental toughness

It requires patience & discipline, but 1 year from now you will look back & smile at how much you have grown

Be grateful for the challenges, overcome them & kick ass!

A BIG part of this mindset is developed when you train, so become aware of your thoughts & don’t let temporary pains bring you down or make you stop

Keep Attacking Life & Get Stronger!

Luis Carrillo

P.S.  If you want a tough workout program that will challenge not only your body but your mind, check out Zach Even-Esh’s Underground Strength Manual

Workout Routine for Busy People (No Excuses)

What do you do when you have no time to workout? can’t find 1 hour to train 3 or 4 times a week?

You Either make the excuse that you have no time to train & just skip it

Or

You Chunk up your workout into smaller mini workout throughout the day!

Instead of worrying about not having time or following a good & solid workout program, focus on doing a little bit multiple times a day

A very simple way to do this can be to dive your workout on lower/upper body splits like this:

For upper body:

  • In the morning: push ups & handstand push ups, walks & holds (working on pushing movements)
  • In afternoon: pull ups, inverted rows & dips (Working on puling & the dips to activate the triceps)
  • Aft night: Chin Ups & Any ab exercise on the bar like: levers, leg raises, toes to bar, etc (mainly working on core stabilization here & anything else that was left out during the day like the biceps)

A very simple split for the upper body & can be done anywhere!

For lower body:

  • Morning: work on mobility/foam rolling & corrective stretching + Step ups & Bulgarian split squats
  • Afternoon: Squats, Glute Bridges & Planks
  • Night: Lunges (front & back) & Back Bridges (Sub for neck bridges if you can’t do back bridges or stick with glute bridges then slowly progress to back bridges)

Alternate Upper Body & Lower Body every day, so Monday is upper body, Tuesday is lower body & so on…you can do this everyday if you want

**Add more intensity by doing super slow reps, AMRAP, weighted exercises, explosive/jumping reps (like jumping squats) or by doing mixed variations of the exercises (example: spider-man push ups as opposed to just regular push ups or towel pull ups as opposed to just regular pull ups)**

Workout Routine for Busy PeopleThis is just an example, and you can substitute exercises to meet your needs, but the idea is to just split up your workout into various parts & do these mini workouts throughout the day…

I gave you an example of a 3 mini workout split, but you decide how many mini workouts to do & it will vary depending on your energy levels due to stress, work, what you ate, rest, etc

Use the above routine if your limited on time, but don’t make the excuse of “I am busy so I have no time to train” we all know that’s just an excuse to keep being lazy!

Not all your training has to be perfect, you just have to do something to keep the edge & grow stronger mentally & physically!

You either want this or not, and if you do, you will find a way! no excuses!

Let me know what are your thoughts on this type of training & if you have more ways to get things done with limited time, drop it in the comments below!

Attack Life & Get Stronger!

Luis Carrillo

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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!

Shit will Get Hard When Your Trying to Reach Your Goals – DON’T STOP! (Here is How!)

Ahh the first Monday of 2013, many people made resolutions & many have already given up on them!…But am sure you haven’t!


I made this video 2 days ago to give you 2 tips that will keep you committed to your goals

#1 – Be the Change that you wanna see:

You need to be certain that what you are doing will work, otherwise your just guessing & will start doubting yourself, which will make you quit when thins get hard

Just know that obstacles will happen & deal with them! …don’t give up or see this a sign that what your doing is wrong…often times when shit gets hard, it means that your on the right path & others it’s test to see whether you really want this or not

Whatever it is, know that if you really want this, you will let nothing stand in your wayThere is no Such Thing as Being too Busy, if you really want something you make time for it!

#2 – Don’t take days off, if you must simply do a little bit:

Skipping a day or saying I’ll do it tomorrow, will put you back where you started, blow your fire off & make you regret & wish that you would have continued the day before

Don’t let this happen to you, instead of taking a break when shit gets hard:

Simply do very simple things

If your routine calls for working out 4 times a week & you can’t follow it exactly as it is outlined 1 day, don’t skip it, instead modify it & simply do less to keep your fire on

Even doing 25 push ups, 25 squats & 10 handstand push ups is better than skipping your whole workout

It might not be perfect or intense as your plan calls for, but that’s fine! the main thing here is that when shit gets hard you don’t quit, you simply modify & simplify to still do something & keep your fire on

And lastly, Don’t try to do it all at once, pick 2 things you wanna change & only commit to doing those

If your goal is to build muscle, then besides training:

  1. eat a lot
  2. & go to sleep early

Simple and effective, instead of focusing on 10 things you can do, simply pick 2 and get to work

You’ll find yourself more focused & once your done with your 2 tasks for your goals you can move onto the others, but at least get your 2 things done (This will make a huge difference!)

That’s it! 2013 is here & many will start off inspired & then give up, don’t do that!

Have your goals & attack them!

know that is not your time or circumstances that matter (those are just BS excuses you make for yourself) – it’s your mindset & desire to change to be someone else that will drive your fire until you reach your goal

Let Nothing Stand in your Way & know that when shit gets hard, it’s just a test to see if you really want this or not

This Guy is Running in the Snow in Fucking Shorts! No Excuses!

Laugh at the problems, be grateful for them, learn from them & keep moving forward!

Attack life & Get Stronger

Luis Carrillo

P.S. Want a Free Bodyweight Ebook so you don’t make excuses when you are limited on time to train? CLICK HERE!

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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!

A Simple Way to Workout While on Vacation & Have No Equipment!

“Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will.” – George Bernard Shaw

Usually when most people go out for vacation during the summer or any holidays, They take this as an opportunity to be lazy!

People make the excuse of not having equipment, not being able to follow their current program, or they simply wanna enjoy their vacation (and see working out as something that gets in the way & needs to be planned)

I personally am going a 1 week vacation today but this not opportunity to be lazy & stop moving

There is always a way, and today I will give you a very simple one:

I understand you might not have equipment, so here is a simple template that you can use with just Bodyweight Training Alone! (and other creative ideas)

Tree Pull Ups while on Vacation

Everyday pick just 3-5 simple BW exercises & do them

Here is an example:

  1. Pull Ups (find a tree or anywhere you can hang like a door)
  2. Push Ups
  3. Handstand Push Ups/Holds
  4. Squats
  5. Lunges

Do them in a circuit, super-set the exercises or do the ones that seem most fun for you with a lot more reps (there are no set rules, it’s all up to you)

The next day you can do:

  • Overhead presses with rocks (or your suitcase or backpack you brought)
  • Squats
  • Chin Ups
  • Planks

Don’t care about sets or reps, and mainly just go by feel & your energy levels

So if you feel more energetic in the morning than in the afternoon, train more intensely in the morning (what you eat or how much rest you get will change your energy levels, so go by feel)

How long should these workout last?

Don’t care about time, you choose however long you want your training session to be: 5 min or 30 min, it’s all up to you & you can do various mini workouts like this throughout the day if you desire – you make the rules (and it will vary depending on how you feel)

And That’s it! – Very simple but powerful

  • Workouts like these don’t require a gym or much thought – you just pick a couple basic exercises, use your surrounding tools if you want (towels, rocks, backpacks, etc) & get to work
  • You can do this as soon as you wake up either in the hotel/house your staying or go out in the fresh air and do this

This is not about perfection (no set reps or sets) if not just about moving & not loosing your edge

Don’t overlook what exercise really is: pure movement

So if your going on vacation like I am today, follow a simple template like this everyday or every other day while on your vacation

Keep everything super simple, don’t over-thinking things & enjoy yourself!

So what do you think? what is your favorite workout to do while on vacation? – drop it in the comments below!

Attack Life & Get Stronger

Luis Carrillo

P.S. If you want more exercises to do while on vacation, check out this free little bodyweight ebook I made for you – It’s packed with bodyweight exercises variations that you utilize while on vacation!

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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!

Simple Truth About Getting Results: It Takes Hard Work

Everyone wants to get stronger, get bigger & be lean but how many are willing to stop “wanting” and put in the work to achieve this?

Sometimes we need reminders or simple slaps in the face as I call them

Today I got a slap for you to highlight what it takes to really get results:

I found this text while reading the above 1963 old school Health & Strength Magazine

The mention of hard work will put them off immediately, yet it is the only honest answer to their query - Health & Strength Magazine 1963

“HOW MANY times have I replied to the routine query about a middle-age spread and spare tyre. The letters always start something like: “I find I am getting a middle-age spread, could you recommend some exercises to improve my waist, it is now 39in.” About 90 per cent of the people who write these letters are hoping for some magic to rid them in a week what they have taken up to ten years to acquire. The mention of hard work will put them off immediately, yet it is the only honest answer to their query. The paunch doesn’t appear miraculously overnight or from too large of a meal.”

Simple & The Plain ol’ Truth!

The goals you hope to achieve will not happen by doing some special exercise, or worse yet happen fast!

It Takes Hard Work!

Whether you want it or not, that is the only way!

So Stop Looking for Magic & Make things Happen!

I got more truth & tips from the old school that I will later share with you, but for now:

Don’t be the 90%

Attack Life & Get Stronger

Luis Carrillo

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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!

Cook Your Triceps by Doing Dips + Overtraining for Bigger Triceps!

Sometimes doing extra works pays off with regards to building muscle & sometimes it doesn’t but at least it’s fun

I filmed this Dip Video a couple days ago and it was simple reminder to just do simple extra work

I said to do chair dips while you cook not just to be funny but because doing extra work like this will help you build muscle

This principle of over training a certain muscle to get it to grow works

It was the first thing I ever did when working out: doing 100 push ups a day

I didn’t do this consciously, I simply did it because it felt right…And it made my triceps bigger!

First I wanna point out that  this doesn’t work forever: Eventually your body gets used to the endurance & lactic acid build up of high rep training (usually after 3-4 wks), but for the short term this can be very powerful to bring up a lagging body part

Here is how to Overtrain for Muscle Gains:

You’ll be doing 100 reps of a certain exercise, let’s take push ups to increase tricep size

  • You will do 100 push ups everyday for the next 3-4 wks or until you get used to the high reps & then take a 2wk break
  • The goal is to pump up your triceps constantly with lactic acid throughout the day so your muscle get’s used to expanding
  • The 100 reps don’t have to be in one single set: You can divide the reps in 50/50: one after your workout & one before bed (main goal being to always build lactic acid in those 50 reps, so do them slower if you must)
  • And that’s it:  feel free to use weights as well but I prefer bodyweight as you can do it anywhere

Like I said eventually your body gets used to this overtraining….so you can cycle this 3 wks in, 2 wks rest & then do another 3 wks, but this time do 125 push ups instead of 100 and so on, always increasing the # of reps each cycle by 25 or 50 if you need to)

The main thing here is that you wanna do 100 push ups a day in order to get your triceps to swell up with lactic acid

Constantly pumping your triceps will make them grow as a response to the constant expansion of blood & lactic acid in the muscle

If you have ever done dips you know that they give you a massive pump, so doing this while you wait for your food to be ready can actually help you build muscle

The All Mighty Dip to Make your Triceps GrowHow much muscle?

Well depends: the more experienced you are with high rep training you have the less effect it will have on you, but if you haven’t done much bodyweight then this can be an extra way to help your triceps grow

I personally do pull ups, handstands & dips throughout the day and this has helped me to get my arms thicker & stronger from the constant tension work

Am not ripping my shirt off when I flex or anything, but I do feel my muscles a lot more fuller

Your body eventually adapts to anything so doing extra things like this extra 100 reps can actually help you build muscle in the short term (2-3 months)

Simple things like these always make a difference, if it’s not physical, it will get you used to doing more work, will build up your character & will train you to not be satisfied with just doing enough

You always gotta be hungry for more & simple things like these can give you a mental edge over your competition

Give it a try & get ready to grow!

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!

build big muscular back after deadlift and pull up workout

Heavy Deadlift & Heavy Pull Up Workout

This Minimal Workout Felt Awesome

I Didn’t have anything planned so just attacked some Heavy Deadlifts, Heavy Pull Ups & ended up doing extra work just for fun: push ups, handstands & more chin ups & pull ups!

No Rules – Just lift heavy & see how much I could do & giving my mind a break from always having a set plan

It was a freeing workout, and once in a while you just gotta pick up heavy shit & lift for fun, not be slaved to the idea that everything you do has to be perfect & following a plan

Here is how the workout went down:

1A) Deadlifts – 7 Heavy sets (each getting heavier but not maxing out) for 1-3 reps

1B) Weighted Pull Ups & Chins – 7 Heavy sets of 1-2 reps

3) Pull Ups – 1 x Max Reps

4) Chin Ups – 1 x Max Reps

5) Push Ups – 1 x Max Reps

6) Handstand Push Ups – 1 x Max Reps

I was not counting my rest periods & neither had a set goal on what to do, I just let my body tell me what to do

I ended up with a massive pump on my back & felt super energized – Just awesome

I was surprised that I couldn’t lift more with the weighted pull ups, oh well time to get to work!

Give this minimal workout a try & let me know how it goes!

Don’t be afraid to break the rules & lift for pleasure, it will do wonders for your mind!

Attack Life & Get Stronger

Luis Carrillo

P.S. If you want to learn how to make simple programs that will get you get super strong! Check out The Grow Stronger Method Here

Grow Stronger Method by Elliott hulse - Simple Program to Get Super Strong!

What is the Best Book to Start Learning Strength & Conditioning?

Got a sick question on Facebook from Andrew:

Do you have any advise on how i can become an expert on strength and conditioning. I just started learning. I know Elliott put videos on what he reads. but what 1st book would be important for me to read?

In the video I share why I recommend the 2 resources below

The biggest thing that made clear things for me was learning the WHY instead of the WHAT

Learning the WHY things work so how I can design my own programs vs just following a program that only tells me WHAT to do

There are a lot of great books out there to read & I frankly don’t have experience with a lot of them yet, but the 2 courses below have made a world of difference when I read programs since I now understand what is going on vs just doing what I am told

Here are the 2 resources I recommend:

#1 Strengthology by Elliott Hulse

Strengthology Neuromuscular Design Online Course by Elliott Hulse

Personally if I was to start again I would learn from this course from the start

The amount of knowledge here is incredible & very easy to digest

Here is Elliott sharing some of the info that you’ll learn inside & seeing why it’s so critical to understand these elements:

-> Click Here to Learn How to Design Superior Training Programs <-

This course will show you:

  • How to create your own programs based on your needs
  • How to structure your workouts & those of your clients
  • How to identify stress & reduce it so you have more energy
  • what exercises to do & why + how to use proper form
  • How to look for muscle imbalances pain, & understand the root of the problem so we know how to fix it
  • How to manipulate the variables (sets, reps, tempo, weight, rest, etc) in order to get your desire result: muscle gain, strength, fat loss or a combination of them
  • How to eat for energy & your own genetic type – just because something is called healthy, doesn’t mean that it’s right for you as you might be intolerant towards it (and might not even be aware of it)
  • Learn how to reduce & identify stress in your life (this might be killing the amount of gains you could make)

Since going trough this course, all other workout program I read make much more sense since I can see the systems & methods other coaches follow

I would highly recommend that you get this if you are just beginning, confused or even an advanced trainer that you get this course!

#2: How to Eat move & Be Healthy by Paul Chek

how to eat move and be healthy by paul chek

-> Click Here to Read the Reviews of this Book <-

This book takes a holistic approach to health & lifestyle, which is critical for you to understand in order to maximize your results in the gym

Although the focus is not solely on increasing performance in athletics per say, it will show you how to gain more energy & vitality from your daily habits

Which alone will improve your performance in the gym, give you a lot more energy & help relieve a lot of pain or discomforts you have in your body so you can live healthier & get faster results

More than anything the things in these books are simple & will help you see Strength & Conditioning as not just exercising & eating right, but in a Holistic way:

Taking into account your lifestyle & how that is robbing you from health & energy

You can get this book at Amazon & it is an invaluable resource

There are a lot more books and resources I could recommend, but these 2 have made the biggest impact for me so far

They will help you see everything more clearly & understand how things work in order to create you own workout programs

So you know how to Get Stronger, Gain Muscle, Drop Fat & Increase Energy! (Not just look good but also feel good)

Not too mention that people will love you if your able to help them get rid of their pain & increase their energy

Hope you found this valuable, feel free to ask any questions

If you have any more books & resources that are fundamental to learn Strength & Conditioning just drop them below in the Comments, I’d love to hear them!

Attack Life & Get Stronger

Luis Carrillo

Screw Your Limitations & See How Much You Can Do!

I’ve been reading Arnold’s book: Total Recall and it is pure fire!

If you get a chance to read it (or listen to the audio) you’ll see why Arnold was so successful & became the best

The thing I want to talk about today are “Limits on Your Mind”

I posted the picture above on Facebook, but:

On pg 68 Arnold is sharing how him and Franco Columbu were taking turns on doing squats with 500 pounds

Arnold did 6 & then it was Franco’s turn but he only did 4 reps & said he was tired (not too mention that Franco was stronger than Arnold at the Squat as it is stated on the book)

To motivate Franco, Arnold saw a couple of girls walking by and told Franco that they said they did not believe he could squat 500 pounds

Franco loved to show off to girls, so he picked up the weight & did 10 reps!

This was the same Franco that said he was tired 10 minutes ago

Nothing changed except for his MindsetArnold & Franco Squatting

When you set limitations for yourself like this, you put a barrier on how much you can do

You basically conform with doing the average (even if it is incredible for others)

The real growth occurs when you break of from those limitations & let your body go to see how much it can do without setting up a barrier

Am not saying to go out there & do something foolish, but once in a while Fuck the rules!…Ignore your planned reps & sets and just see how much you can do!

You’ll feel how liberating it is to Stop “thinking” & just move the weight, enjoy the feeling and the struggle

It’s tough to do, as we are so conditioned to always think about our next step in order to have everything calculated

And that’s good but sometimes we just gotta let go & free our mind!…We gotta see how much our body can actually do

Give this a try next time, even if it is for just one exercise & I know you will feel an energy that will carry over with you for the whole day making you feel unstoppable!

It might sound like crazy talk, but when you lose sight of these limitations & just enjoy the present, crazy shit can happen!

That’s it for today my friend, just go out there & soul lift!

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!