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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

========================
Recommended Workout Programs
========================

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!

Simplify Your Workouts & Nutrition + (Actually Eat Your Veggies Trick)

The other day I ordered a dash wallet and when it came in the mail, the package contained this quote:

 “Sometimes the questions are complicated and the answers are simple.” – Dr. Seuss

That quote made me think about simplifying my workouts & nutrition for this month.

My simplified exercise list:

  • Squats
  • Deadlifts
  • Bench & Overhead Presses
  • Farmer Walks
  • Pull Ups, Chin Ups, Inverted Rows & Muscle Ups
  • Dips
  • Push Ups
  • Squats & Pistols
  • Jumping
  • Crawling
  • Climbing
  • Rolling
  • Sprints

My simplified food list:

  • Eggs & Cheese
  • Chicken
  • Turkey
  • Ground Beef & other red meats
  • Salmon, tuna and other fish
  • Rice
  • Pasta
  • Potatoes & Yams
  • Beans
  • Oatmeal
  • Fruits & Veggies (See my video for the “actually eat your veggies trick“)
  • Almond or Rice Milk
  • Coconut oil
  • Butter
  • Peanut & Almond Butter
  • Nuts & Seeds
  • Avocados

**Pro Tip: Meal prep & cook your meats & carbs in advance so you only have to reheat them later – preparation is the cure to not desperately look for anything to eat once you come home hungry & are un-energized to cook**

My simplified supplement list:

  • I sometimes take creatine
  • Don’t take protein powders because they make me bloated (Haven’t experimented with pant based ones yet)
  • I am testing out making my own nootropic stacks (Limitless anyone???)
  • And zinc (ZMA’s) before sleeping – These have helped me a lot to not get sick, improve my sleep & my dreams are much more vivid

That’s what I am focusing on for this month, and I want you to ask yourself those 2 questions.

  1. I can do a lot of different styles of workouts but what are the most important goals for me right now? – For me it is Strength and movement efficiency.
  2. I can eat whatever I want, but what foods are the ones that will give me the most energy & support my fitness goals? – For me it is real whole foods that I know will not bloat me.

Answer those 2 questions for yourself & simplify your lifestyle so you can focus on what will give you the results you want.

Simplify Your Life & Get Stronger

– Luis Carrillo

========================
Recommended Workout Programs
========================

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!

2 Simple Tips for Eating More & Using Better Form (Beginner Workout Problems)

I always like to ask everyone who signs up for my newsletter:

What is your #1 struggle or problem that you are facing right now? what is stopping you from getting stronger or building more muscle?

I always get some really good questions that I am gonna start sharing more with you since I know a lot of you are facing these same issues.

Today I got this question from Dirk (who is a going through beginner workout problems) asking:

Don’t really have a “big” problem, mostly little things like eating enough, learning proper form, basic beginner problems I suppose

I know a lot of us suffer with the same issues, even if we are not beginners – consuming enough calories & using proper form are simple to do once you establish the habit, so today I wanna offer 2 simple tips that will help you develop this important habit.

Eating enough calories: Don’t stress out a lot about macros & precise calories, simply start eating more little by little (instead of all at once) add an extra bowl of brown rice everyday for one week, the next add a table spoonful of coconut oil everyday for one week & keep getting used to consuming more calories week by week (it will be easier to adapt this way)

Using proper form in your workouts: This is key to develop good habits, so don’t listen to your ego & don’t max out on lifts…since you are a beginner, you don’t need to max out in order to see results, just do more work/weight week by week. If you reach a point where a weight or exercise is too heavy for certain amount of reps (for example: 4 sets of 8 pull ups) then do more sets but with less reps (example: 5 sets of 6 pull ups) – in the end you will be doing more overall work & be able to keep better form instead of forcing ugly reps that can lead to injury (and being injured for 1 or 2 weeks is no fun)

A simple thing you can do to keep proper form in mind at all times, is to do a warm up set & focus on proper form only (don’t care about the weight you are lifting on this set, just prep up your body & mind for the lift – close your eyes & visualize the weight you wanna be lifting if you must)

Besides all of this just rest a lot so you can be ready to kill it next time you train.

These are very simple tips, but put them into use & I know they will make a huge difference overtime.

If you have any more simple tips for these issues drop them below & let help each other out to solve these beginner workout problems!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

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!

Encyclopedia of Underground Strength and Conditioning Book Chapter

Underground Strength Book – Why I train the way I train.

I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.

I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.Zach Even-Esh rock training

His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.

So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.

Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.

If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.

This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.

Check out the trailer – it will make you wanna go tear it up!

Encyclopedia of Underground Strength and ConditioningPurchase the book at:

==> Dragon Door

==> Amazon

==> Kindle

There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.

Matt WichlinskiEverything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.

This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center

Attack Life & Get Stronger

— Luis Carrillo

P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.

How do I build muscle safely at 13 years old?

I was recently asked: How do I build muscle safely at 13 years old?

My answer goes far beyond just telling the kid to focus on the major exercises & eat a lot (which are highly important) but above that, developing the habit of always moving & being active, is key to keep making progress throughout the years.

At 13 years old your whole world is about to change & you will:

  • Become more civilized
  • You will sit down a lot more
  • You will be smacked with more responsibilities, orders and rules

And all of these can slowly make you comfortable, lazy & overtime make you loose your energy to want to workout.

Am I blowing this out of proportion & making it sound like your wold is gonna end? Maybe a little.

Truth is that if you always find a way to be active at a young age, you won’t have such a hard time dealing with having to manage school, social life & fitness (since it will be embedded in your DNA to want to move)

So if you want to build muscle at 13 years old: Constantly be active, eat a lot, rest a lot & master the basic bodyweight exercises.

It sounds simple & it’s because it is – the only thing you have to do is put in the work & have fun!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

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

Opportunistic Pull Ups at the Park

What’s up Beast!

Earlier this week I posted a video showing how you can do pull ups in many different places at the park.

Not just in the obvious monkey bars, but with swings, trees, metal pipes and anywhere I could hang in the playground area.

I’ve been getting good feedback with this video so I will do more like these showing you how you can workout and do different exercises anywhere.

“If you can bypass looking at the obvious then you’ll find opportunities everywhere!”

I would love to see more people having this “opportunistic” way of looking at exercise, so I am exited to make more videos.

If you have any specific exercise you wanna see let me know so I can make it happen…and if you have a video of you doing any type of of opportunist exercises or street workouts (with or without weights) drop the link in the comments below, I’d love to share it on my Facebook Page to get more people fired up!

That’s it for today,

Keep Attacking Life & Getting Stronger,

Luis Carrillo

3 Reasons Why YOU should Workout with Odd Objects

Whether it be sandbags, kettlebells, kegs, tires, rocks or a bag of potatoes

Odd objects are all around us and you can use them as workout equipment

Most of the times these odd objects are free or very low cost to make (compared to buying barbells and dumbbells)

But before I go onto describe some of these things that you can use as workout equipment let me give you 3 good reasons to train with objects:

Elliott Hulse Sandbag Loading#1 – They don’t have an even load so they force you to workout extra had, using more stabilizing muscles & activating more muscle fibers

These object don’t have to always be just heavier in order to increase their difficulty…you can just use a bigger, thinner or different material item

For example fatter sandbag (a lot harder on the grip), thicker bars (you can even use trees), or using towels & ropes

#2 – Odd objects are everywhere & will make you open your mind to working out anywhere and with anything

Working out at a gym is not always a necessity if you know how to use the tools in your environment to your advantage:

Use chairs as dip stations, walls to do pull ups, push cars for conditioning, etc

Doing this will also save you a lot of money on workout equipment…for example you can make a 100 pound sandbag for less than $20! (compare that to 100 pound dumbbell that might cost $70+ just for one DB)

Pro Tip: Buy used workout equipment on Craigslist & garage sales to save a lot of pennies

#3 – They are Fun & will make you Free

Free from always following rules & doing things like everyone else

When you use odd objects not only will you get stronger but will also be captivated by the challenge of using something uncommon to workout brings

  • You will walk out onto the world & see fences everywhere where you can do dips & pull ups at
  • You will see stop signs and try to do flag poles on them
  • You will see a heavy rock & wonder how much it weights, but curiosity & wonder won’t be enough so you will approach it, pick it up & start doing squats, lunges & overhead presses with it
  • You will pick up heavy things when you go shopping just, like front carrying a car battery all around Walmart just so you can get a massive biceps pump while everyone else doesn’t!

And perhaps all of those were personal examples, but either way your mind will be open to seeing everything as an opportunity to workout once you regularly use odd objects in your training

If you try working out with a rock for example you will feel your grip having to work extra hard – the uneven rock will force you to stabilize your whole body & you will unconsciously be freeing your mind form always having order and rules to workout

When you know you can use anything in your environment to workout you become free to explore the world & get stronger anywhere and with anything…

Life becomes your 24/7 Strength Playground!

My good friend Elliott Hulse was one of the first persons to ever introduce me to odd object training & ever since I haven’t looked back

I remember the first time I purposely pushed my car to workout, it was tough but fun

It was a different kind of energy & it made me realize that everyday things can be weapons for strength building – You just gotta be open minded & let go of always doing things “the right way”

Today Elliott’s program Lean Hybrid Muscle is on discount, but only for 8 more hours as of writing this

I’ve learned a lot from this program and this method of training is one that I personally use & will continue to use because it works

Inside you will not only get workouts, but also learn how to create YOUR OWN Hybrid Workouts + learn how to workout with odd objects

If this is something that sounds interesting to you then take advantage of his sale, if not then no worries

The program will still be available (just not with a discount)

If you do get it email me your receipt at: beastlifestyle@gmail.com and I’ll give you my “15 BackUp Workouts” as a bonus which will open your mind even more to using your environment as workout equipment + you’ll get some kick ass workout challenges

I guarantee that after you start working out with odd objects, you will not be satisfied with just using barbells and dumbbells…it’s a whole new world after this!

Lean Hybrid Muscle Reloaded

==> Take advantage of his LHM discount right here <==

Keep Attacking Life & Getting Stronger,

Luis Carrillo

Eat these 2 Foods to get MORE Calories in!

Yo! What is up!

If you are naturally skinny & have trouble eating a lot, then I got a quick tip that will help you to get more calories in

Currently we are in holiday season so you will automatically be getting a lot of extra calories from the holiday parties

Which is fantastic if you are trying to get bigger (so really take advantage of this season & eat big + train hard)

But since you won’t be feasting at parties everyday then consume these next 2 foods in order to get more calories in throughout your day:

Extra Virgin Coconut oil & Organic Peanut/Almond Butter

I personally just started cooking everything with coconut oil, not just to get more calories in, but because coconut oil is fantastic for cooking at high temperatures (it won’t make your meats & eggs stick to the pan as easily)

extra virgin coconut oil

You can also just take a spoonful of coconut oil & eat it that way or add a spoonful or 2 to your shakes (you won’t even know it’s there)

Unless you are allergic to peanuts or almonds then Organic Peanut & Almond butter should be staples in your nutrition

organic peanut butter

You can add them to your shakes, make peanut butter & banana or apple sandwiches or grab a scoop whenever you are feeling hungry (It will tranquilize your hunger for a little bit)

A spoonful of each might not sound like much (and it really isn’t when you are eating it) but the calories form these fats really add up…just take a look at how many calories are in a spoonful of each:

  • Extra Virgin Coconut Oil: 121-130 (varies by brand)
  • Organic Peanut Butter: 90-105 (varies by brand)
  • Organic Almond Butter: 90-95 (varies by brand)

You can easily consume an extra 400-500 calories just from a couple of spoonfuls of these fats & not too mention that they are freaking delicious!

So really take advantage of this simple tip if your goal is to get more calories in

And in other news:

My buddy Elliott Hulse is having a sale on his Lean Hybrid Muscle program this whole week

Lean Hybrid Muscle Elliott Hulse

==> You can check out his LHM offer right here <==

And just to be extra cool, if you take advantage of his sale right now I will send you as a bonus a copy of my 15 BackUp Workouts for free!

Just forward me your email to beastlifestyle@gmail.com & I’ll send you your bonus ASAP!

That’s it for today,

Attack Life & Get Stronger

Luis Carrillo

Free No Gym Equipment Workout

Yo! What is up!

Hope you are having an awesome start of week so far

I just finished setting up a workout guide for you, & instead of telling you more about it I wanna give you a free sample of it

A free sample? Yup! I want you to taste it first

You can download your free workout here

Or just follow the workout below:

1A) Incline Push Ups 5x 15 (Last set max out)
1B) Jump Squats 5 x 10
1C) Tree Pull ups 5 x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

2A) Dips/Recline Rows 5×15
2B) Jumping Lunges 5×10
2C) Tree or Monkey bar Chin Ups 5x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

3C) Leg Raises 5x 10 (on pull up or parallel dip bars)
Rest 30 sec between each set

4)Parkour Rolls 4×3 (Make sure to do it on grass so you don’t hurt yourself)
Rest 30 sec between each set

5) 3 Sprints x 10 sec or find a long distance (Max Out)
Rest 15 sec between each set

No equipment is needed for this workout if you are at a playground or even at home (you’ll just need a door frame pull up bar)

15 Backup WorkoutsGive it a try & let me know how it goes

The full guide contains 15 workouts that you can use next time you are short on time, don’t have any or very little equipment or when you want a crazy challenge

But before you get it, give the workout above a try

It’s perfect for you if you have no equipment!

Talk soon,

Attack Life & Get Stronger

Luis Carrillo

10 Things Dragon Ball Taught Me About Working Out

If you grew up in the 90’s like me, then the Dragon Ball saga was a big part of your childhood (both the original DB & DBZ). Not only did this awesome anime show made you wish that you were born with Saiyan blood but it also taught you values about strength & health without you even realizing it.

Below I have written 10 lessons that were taught & reinforced from watching this show, so I want you to sit back & enjoy the lessons! (And if you have never seen DB, then no worries, you will still learn from these powerful lessons)

#1 – You only grow stronger after you recover:

This was always highlighted by the Sayains since they became stronger after recovering from every battle. In one episode Vegeta asks Krillin to attack him just enough so he is borderline dead, so that he can then go with Dende in order to be healed since after his full recovery he would be stronger.

Now while you might not recover fast or fully at all from a near dead experience, this principle is true in the real world.

When you train your muscles get micro tears from the stress you inflicted on it. After you let your body recover with proper rest & nutrition your muscles get stronger in order to withstand this stress the next time you train. So you too like Vegeta grow strong after recovering from your training session, since growth occurs during your recovery process. So make sure that if your training hard, that you also rest enough to recover!

#2 – When you learn to connect your body & mind your ultimate power unleashes:

This is touched on several times in the saga is when Goku is learning new attacks. He is told by his masters that he must learn to connect mind & body as one in order to unleash his new powers. (although those might not the the exacts words they use, they imply do imply this to some degree)

While we may not have the ability to get Goku’s powers, when we do learn to use our mind when working out we become a lot more powerful. It’s kinda like a hidden power that we have since training is a lot more mental than physical.

You can clearly see this when you are doing something new or pushing your limits to new heights. For example I had to tap into more than just my physical strength the first time I lifted atlas stones, not only was it a new exercise for me so my body was not used to it but I struggled to even get one rep since my height was a disadvantage. I was tired and bruised after 5 or so reps, but I was determined to get at last get one rep…and at this point it was more of a mental battle than anything else.

It is hard to describe exactly what happened but my refusal to give up along my will to make it happen, made the tiredness disappear and let me get one rep after failing several times before.

Many times when you push yourself to the point where you don’t know if you can get one more rep, or push yourself to finish a conditioning workout, you kinda enter a zone where you can clearly divide your mind from your body and are able to talk to yourself from an outside perspective…You start to have self conversations and see what you are really made off.

This is not something that you can just think and realize, but if you have pushed yourself to the limits before then you know what I am talking about…It is a zone where you not only strengthen your body by pushing it harder, but strengthen the mind by overcoming the resistance and thus making you mentally stronger.

#3 – Training will make you HUNGRY so fuel up with good nutrition to grow stronger

In the episode below Goku throws away a can of beer in exchange for a sports drink after training under 100xGravity, and then makes a funny comment about it.

Although the importance of a good nutrition is not always verbally highlighted in the show, you can clearly see that healthy food was emphasized as being good fuel for the body since is mostly shown trough the show (meat, fish, fruits, vegetables, noodles, rice, etc)

The characters never had an exact eating plan, you kinda just see them eating A LOT of healthy & delicious look food after hard training & battles. This is certainly one way of eating that you can use if you train hard & don’t wanna worry too much about specific times when you gotta eat (although if you trying to reach a specific goal such as getting down to 10% BF then being more specific with your meals might be better)

So the big take away is that if you are training hard you will need to eat a lot of strong & healthy food in order to get stronger & healthier.

And very importantly don’t deprive your body of food if you are hungry, if you are training hard you will use a lot of energy so supply your body with some good fuel.

#4 – Use your environment to train – rocks, trees, hills, water, etc

When Goku was young he didn’t train at a gym or anything like that instead he trained outdoors using his environments: Pushing & throwing rocks, swimming along sharks, climbing trees to get fruits, fighting dinosaurs, etc.

Even when Goku & Krillin started training with Master Roshi he made them, sprint, deliver milk all around the city, running up mountains, swim with sharks & work in the field in order for them to gain endurance, strength & discipline.

While the conditions they trained under were extremist, we too can use our environment to train: throwing, lifting and carrying heavy rocks or logs, swimming & sprinting at the beach, hiking mountains, farmer walking buckets of sand, sprinting at the park, pushing your car, climbing and doing pull ups on trees, etc…

We can always use our environment to train, as all we need is our bodyweight & something heavy to supply resistance. So if you think you need a gym in order to train, then think again.

#5 – There will always be someone stronger than you out there, so keep training!

This was part of the reason why Goku always wanted to get stronger, so he could fight & against stronger enemies. In your own training this might also be part of the reason why you seek more strength. And although you won’t be fighting against monsters you will face sport challenges where you gotta be stronger than your competition in order to win.

Your life is not just physical battles but emotional & spiritual ones as well, so training to be physically strong is not only helpful in athletics but also dealing with challenges in your life, whether it be: a race or competition, financial trouble, breaking a bone, bad relationship, etc.. you gotta learn to fight trough the hardship and conquer it (you don’t just train to get stronger physically but mentally as well)

#6 – Aesthetics show up when you train hard, sleep right & eat god food

Throughout the whole DB show training & fighting always occurred, so the characters always naturally developed a strong, muscular and powerful look. But while it is a fictional show this is true in real life: If you traing hard, eat right & get proper rest you will develop a strong & aesthetically pleasing body – it’s just the look you get from being an athlete

So if you wanna sport a badass look then train hard & take care of yourself, it is bound to happen overtime if you stay committed…I mean just look at the physiques of ancient warrior (Vikings, Spartans, Knights, etc) all they did was train, eat & kill & they had these rugged & strong physiques that not only looked strong but were damn strong.

So don’t just pump out a few sets of dumbbell curls at the gym, get under the bar & do heavy squats, deadlifts, overhead presses, bench, farmer walks, rows, etc. Use heavy movements that will require your whole body to work as a unit as well as lots of calisthenics in order to get stronger & build a body that doesn’t just look strong but is also strong.

#7 – Always be a student & learn from your mentors

Goku was alway eager & humble to learn from his stronger & wiser masters & mentors. Sometimes he didn’t fully understand what they were teaching him but he remained humble and open minded so he could receive their teachings.

You gotta be the same in your life & training. You gotta put your ego aside & know that there is always so much more to learn from others, always keep investing in your education & seek personal growth + it’s always good to see somebody else’s perspective on training & life.

Even if you think you know enough about strength & health, always remain student & be open to learn from others so you can become even wiser & stronger like Master Roshi

#8 – Train with weighted calisthenics

Whether it be from heavy clothes or training under 150 x gravity, training with weighted calisthenics is bound to make you stronger.


Its unlike training with dumbbells and barbels as you are moving an outside force…with BW the extra weight becomes part of you and every part of your body needs to work in order to move it, so you strengthen your whole body as a unit: static strength, endurance, tension, explosiveness, etc all is being worked in 1 motion so add some weight to your calisthenics (you will be glad with the results + makes everything a lot harder so you can’t say that training with bodyweight exercises is easy, ha!)

#9 – Do as much bodyweight as possible: handstands, pull ups, push ups, etc

This is always demonstrated throughout all the characters training besides polishing their fighting skills. But its not just because BW is effective but because practicing calisthenics will make you move better & more efficiently which transfer to everything from having better form when lifting heavy weights to having more energy in your body since you have better range of motion and less muscle imbalances.

In the end movement is life, and if you can’t move properly then this is taking away your energy & life force. So doing bodyweight training is not just to remain athletic but to increase your vitality as well. Not too mention that you can do these exercises anywhere so you have no excuses to not do them!

And lastly:

#10 – Keep a positive attitude, have fun & stay optimistic


This was always Goku’s way of looking at things: he never saw anything as impossible & neither should you.

In your training you always gotta know that you can do whatever you set yourself out to do, it might require weeks or months of practice but it will happen if you stay committed. At the same time you must keep the mindset of a child who sees everything as an adventure & no limits onto what is possible. You gotta learn to enjoy the pain you will endure and the obstacles you will face, because if you are dedicating that much time to training, then what’s the point of doing it if you won’t enjoy it?

Goku happySo try to see fun & pleasure in training

To some is just the excitement to see how much more weight they can lift this tie, or how much better they have gotten at an advanced bodyweight skill… to others it is the high and feeling of accomplishment after every workout that makes it enjoyable or maybe the fact that you are in control of what happens – sure you might have a workout plan, but in the end you are the one doing the exercises, you are in full control of the outcome… whatever it is, you gotta know this is and be able to use it during your training.

Working out can be a burden and a serious thing, but at the same time if you let it, it can be an adventure full of obstacles that you are exited to face. Heck even to some just the feeling of being sore the next day makes them feel happy and accomplished because they overcame a grueling workout.

To me training just takes me back to being a kid, it’s a big game where I gotta win, and if I don’t win this time I will for sure will the next!

Whatever your reason for training is, find the joy in it & keep a positive attitude when training – if you stay commuted to your plan you will reach your goals even if some days things don’t go so well, just keep moving forward.

So those are 10 big lessons that I learned from watching Dragon Ball, you might have not taught that watching a simple anime show had so many lessons in working out, but it does. And if you have never seen the original DB or DBZ, then you are missing out BIG TIME!

If you have any more lessons that I can add to the list, let me know in the comments below! Can’t wait to hear them!

Luis Carrillo

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