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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 have Dende (a Namekian healer) use his powers on him 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

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

Full Body Workout to Fill Up that Costume!

What’s up guys!

I’ve been a little MIA for the last 2 months but now am back to give you guys more regular content to help you get stronger & build more muscle

Since we are finally in October am sure a lot of you wanna pack on some muscle to fill up those costumes the real way, unlike this guy:

Halloween Muscle Costume

So today I got a simple full body workout for you to try today in order to achieve this:

1A) Deadlifts 5×8
1B) Strict Over Head Press 5×8

60sec rest between each superset

2A) Push Ups 3×15
2B) Lunges 3×10
2C) Heavy 1 Arm Dumbbell Rows 3×8

60sec rest between each superset

3) Kettlebell Swings 1×100 (as many sets as it takes)

If you don’t have a KB, then substitute with jump rope x100 or 5 sprints

Make sure to also warm up, stretch afterwards (will help you lessen your soreness), drink plenty of water & sleep a lot

Of course if you are training to get bigger then eating a lot more is a requirement (there is no way around it)

So here are 2 simple foods you can eat in order to meet that calorie surplus:

1) Eat 1 cup of brown rice with every meal: Sometimes you won’t wanna eat it, but if you trying to get bigger then this is an easy way to get more calories in (about 215)…try mixing it up with your food so it doesn’t taste too bland

2) Drink a 1 cup of milk, 1 banana & 2 big tablespoons of peanut butter shake after your workouts: Tastes pretty damn good & it’s about an extra 400 calories a day

So there you go, give this workout a try & get more calories in if your goal is to get bigger by Halloween time

Attack Life & Get Stronger

Luis Carrillo

P.S. Got a lot more helpful tips to help you pack on muscle over the next weeks & a fun post tomorrow that will make you reminise your childhood, so stay tuned!

And if you got any questions, feel free to drop them below in the comments, I’ll answer you ASAP!

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

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

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

Anything Heavy Will Build Muscle

The other day I was watching a video my boy ManTis

He was doing squats with cinder blocks

In the comments there was something that puzzled me & to some degree disturbed me

Here is the comment:

can you really build muscle with cincer blocks

I don’t understand how you can ask that question, as the equipment or tools don’t matter that much to build muscle

All you need is just something heavy in order to provide your body with resistance (your body doesn’t know that you are using a barbell or cinder blocks, all it knows is that you are putting heavy stress on yourself)

So to answer him: HELL YES! you can build muscle by doing cinder block squats

In the end weight is weight & heavy weight is resistance for the body regardless of it’s shape

Might not sound as sexy as a guy or girl giving you a tour of their fancy globo gym telling you all this hyped up stuff about how they have superior weights and machines that will get you results faster, but it’s the truth

If you wanna train at a gym that is fine, am not here to tell you where and not to train…I simply want you to wake up and realize that conventional weightlifting equipment is not needed to get results

It might be more convenient to train with it, but isn’t needed

Results happen when you lift anything heavy – whether it be cinder blocks, milk jugs, car batteries, rocks or barbels – all are weights so use them!

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

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

Quick Tip to Get Bigger Faster

If You are naturally a skinny guy like me, then packing on size is hard at times

You know you have to eat BIG to get BIG, but sometimes you just don’t get hungry

So what can you do to get bigger?

Do a shit load of squats (high rep squats – 10-20 reps/set) & sleep more!

Do squats to gain muscle fast

Squats won’t only increase testosterone & growth hormone production, but will make you hungry as hell! so if you say “I am not hungry” squat away & this won’t be much of an issue

As you train harder, you gotta rest harder in order for your body to recover… & those anabolic hormones you want – yup those ones are released at night while your body is at rest recovering, so make sure you get a lot of sleep + you’ll wake up feeling a lot better (less angry & not so stressed out)

And finally, take in mind that your legs are half of your body, so why are you training them only 1 or 2 times a week?

Train the legs regularly (3-4+ times/wk) & you’ll grow for sure!

Attack Life & Get Stronger

Luis Carrillo

P.S. Here is an extra tip:

If you think you can only do squats with a barbell, then you are just making excuses

Hit up BW squats, front squats with a backpack full of books or rocks, pick up your friend & squat him/her, etc

If your goal is to get bigger, then get creative & make it happen!

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

Beach Vacation Workouts + Do more Pull Ups!

Yo what is up guys!…Hope you are having a freaking awesome day! …Am packing right now as I leave tomorrow to Mazatlan! 😀

It’s gonna be all beach, seafood, pretty ladies & lots of small bodyweight workouts throughout the day

Last time I went on vacation it I was chunking my workouts & doing the work multiple times a day

I was picking 2-3 exercises, hitting them hard & then finishing up with some gas in the tank as I wanted to still have energy to go have fun

Most days I hit pull ups on a metal pipe that my grandparents use to hang their clothes in & also found a big rock & was cranking overhead presses, squats & lunges with it

That is all I did, then at night I would do push ups, handstands & lunges + mobility work & stretching

There were not set reps or sets, I was going by feel and mainly did sub max reps & was kicking up the intensity based on my energy levels

When you are out parting, sometimes you don’t wake up feeling too good, so your AM workout might be a lot more mobility & low reps in order to get the body moving (+ sweat off some of that alcohol! ha!)

Later once you feel better you can crank up the intensity & really go crazy by doing max out sets, circuits, or lift the heaviest rock you can find

I remember every time I saw a bar I could hang on to, I hopped on it & cranked out some pull ups on it!

I was banging out pull ups at the door, walls, pipes, roofs, trees, parks, fences & even some air conditioner boxes! (ahh good times)

This pull up over-training actually increased the number of reps I could do on the bar when I came back from vacation, and I know it will work for you too

I gotta go back to finish packing, but to close this:

If you are going on vacation, just keep your workouts super simple (pick 2-3 compound exercises) & get the work done based on your energy levels… plus have fun! hang out with the fam or go crazy with your friends

Chunking your workouts like this will keep you energized throughout the day & mobile so you don’t come back feeling stiff & fat!

Talk Soon guys,

Attack Life & Get Stronger

Luis Carrillo

P.S. If you don’t know what to exercises to do, don’t overthink it & just stick to the basics… you can never go grown with pull ups, handstands, push ups, lunges & squats..crank those up & am sure you will come back feeling and looking amazing!

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

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

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

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

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

 

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!

The First Time I Broke The Rules!

You beasts what is up! Hope your having a kick ass day,

Am fired up since I am seeing big improvements on my handstands & used bumper plates for the first time (which were hella fun)

Anyway, back to today’s story:

I still vividly remember the first day I said Fuck it! I am not following the rules anymore

Doing slow & controlled reps + just pumping the muscles wasn’t getting me exited anymore, I needed something more aggressive, something powerful!

zach even eshDuring this time Zach Even-Esh was the first ones to expose me to strongman & odd object training – the idea of making your own equipment or using cheap and heavy stuff looked hella fun & fired me up big time

I felt & knew this was the change I needed to do

That day before walking to the gym, I saw a video of Zach doing an explosive one arm presses with a heavy dumbbell…I got to the gym & was following my “bodybuilding” routine & it was time for military presses

I remembered Zach’s video & decided to try the 1 arm presses instead, so I grabbed the 45’s & exploded the dumbbell up as fast as I could!

BAM!My eyes were wide open & I felt an energy I had felt since I started training!… I started to bang out a couple of more reps & knew I had found something else

I continued to follow Zach’s advice & decided to his Underground Strength Manual in order to go deeper into his training philosophy

I devoured the book, and started to implement his methods little by little

As time passed, I grew stronger, was more mobile & my energy was trough the roof…I was exited to train again

zach even-esh farmer walkThe workouts always challenged me mentally & slowly forged my mind into stop making excuses

Till this day, Zach is one of the many person’s I constantly learn from & I owe him a lot!

His No Excuses attitude, the heavy weights, explosive moves, primal bodyweight exercises & mental toughness instilled on all of his programs changed me!

These are the type of workouts that forge you into a Beast, into someone who doesn’t make excuses & just get the work done!

If you are someone who is not conformed with just looking pretty, but actually being strong both in mind & body so you can kick ass in life

Then highly recommend you pick up his Underground Strength Manual

Underground Strength Manual Download

Inside is his philosophy for not just training, but living life with no excuses!

The workouts are tough & will challenge you mentally every-time, but nobody said anything worth achieving was easy!

So if your ready to stop making excuses then Go check out his Underground Strength manual & get ready to make some big changes in strength & life!

BTW he has his course on 50% off right now (you’ll see this at the checkout) so if you wanna get manual for cheap, I would act fast (discount or not, the program kick ass & is worth more than what it costs)

Attack Life & Get Stronger
 
Luis Carrillo
http://BeastLifestyle.com

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

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

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

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

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

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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 (see my full experience with it here)

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