All posts in Muscle Building

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 Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Bodyweight Bodybuilding Review + My Muscle Transformation!

I wish I did more Bodyweight Workouts sooner! – My Bodyweight Bodybuilding Story

I got a little wild story for you guys today

6 months ago I dislocated my shoulder, had horrendous back pain & Lifting weights was always uncomfortable for me

I was waking up with back pain everyday & at age 21 this was not fun

I FELT OLD!

I was also depressed, super low in energy & was working 2 jobs that required me to always sit down which were not helping me be more mobile

Because I always felt discomfort when training, I at one point thought that lifting weights was just not gonna happen anymore

I was in trouble and needed to do something fast!… But did not know what

At this point in time my buddy Zach Even-Esh released a product called Bodyweight Bodybuilding

I almost dismissed it because in that time I did not care about muscle building or getting stronger, I just wanted to get rid of my pain!

I read the sales letter & to my surprise his story for just focusing on Bodyweight training resonated with me BIG Time

Zach had also suffered from chronic pain from years of heavy lifting & was in a similar situation like me

He too had pain ruining his life!

So with a dislocated shoulder, back pain & being low energy I got his product & put into action ASAP!

You can actually see my Full Bodyweight Bodybuilg Review & Journey Here

But I am not gonna hype anything up and tell you that my pain was healed right away after the first workout or anything like that, because it didn’t happen that way

  • I did the workouts & It was always a battle to do them because of my tightness, pain & messed up shoulder
  • Pull ups were hard since I pretty much did all the work with one arm in the beginning
  • But at the same time The workouts were fun & challenging + giving my body a break from heavy weights felt awesome!

During this time I was also doing tons of stretching, mobility work, foam rolling & other weird stuff that I will later share with you, but I was feeling better!

My conditioning was improving from the all the running & circuits in the workouts and I was also getting an energy that I hadn’t felt in a long time!

The workouts looked simple on paper but once I actually did them, they always kicked my ass!

They always exposed me to my weaknesses & forced me to work on them (You can see some of those workouts here)

  • Slowly my energy was increasing & my strength was going up
  • 2 months later I had better posture, more energy & my pain was reduced tremendously!
  • Plus on top of this I also gained 10 pounds; 5 which were actual muscle

Just look at the before and after pictures, apart form the size difference you can see I am much more energized & relaxed

I gained 5 Pounds of Muscle in 2 Months Before and After Pic

You can see the full bodyweight program here

Am not sharing this to brag or anything, but I wanted to show you how much impact bodyweight training had on my body

Just doing simple moves like:

  • push ups
  • lunges
  • squats
  • pull ups
  • handstands
  • leg raises
  • and running Revived Me!

They fixed my broken body & forced me to strengthen my weak areas

I was not expecting the great amount of strength I gained

My core, shoulders & back got super strong from regularly doing handstands, pull ups & inverted rows

When it was time again to hit the weights after 3 months of just BW training I was able to lift more weight with better form

I don’t promote much products but having actually gone trough this program one I know it will help you if you put in the work

Specially if your in a similar situation like I was with pain & tightness all over your body + barely any equipment is required so you can do the workouts anywhere!

With that said I highly recommend you give Bodyweight Bodybuilding a go!

It will help you gain strength, build muscle & feel more energetic!

If anything I just hope you do a lot more bodyweight exercises in your training as they will get your back, core & shoulders strong, which will keep you healthy in the long term!

All of these BW exercises will help you lift more weight in the weight room, and who doesn’t like to lift heavier weight right?

So that’s it for today my friend, just wanted to share my story & hopefully it helps you if your in a similar position

Any questions you have just drop them below & I will be more than glad to answer them! ๐Ÿ™‚

Attack Life & Get Stronger

Luis Carrillo

Foam Rolling Routine to Get Stronger, Improve Posture & Feel Fucking Awesome!

I am no foam roller expert, but these simple foam rolling movements have helped me tremendously to release a lot of the tension in my muscles that have become tight due to bad posture & habits

Foam rolling will get you be more mobile, release tightness & open up your fascia (the sheet around your muscles)

The more mobile you are the more ROM you have, which means the more muscle building potential you can have

Or simply more mobility will help you lift heavier weights!

Foam Rolling Routine:

Lower Body:

  • Hip Flexor
  • IT Band
  • Quadriceps
  • Inner Thigs
  • Piriformis (glutes)
  • Hamstrings
  • Calves
  • Shins (roll over them)

Upper Body:

  • Mid & Upper Back
  • Traps
  • Lats (Right Below Armpits)
  • Neck
  • Back (Hyperextend)
  • Biceps
  • Triceps
  • Chest
  • Shoulders

Those are the areas to roll over, here is what to do:

  1. Hit your tight spots for 10 seconds (spend more time in the tighter areas 15-20 seconds)
  2. Roll Over them or simple putย pressureย in the tight area
  3. **The Key thing is to Roll Over the Tissue NOT the Bone**
  4. If you don’t feel tight in one area then skip itย 
  5. Give this 5-10 min before hitting a workout & am sure your gonna feel a ton better!

And That’s it!

Keep it simple, so just do this for a couple of minutes before your workout & start lifting heavier weights

Questions? comments or concerns? drop them below!

Attack Life & get Stronger

Luis Carrillo

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

Recommended Resources

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

Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Should a 15 Year Old Lift Weights, Is it Safe?

Should a 15 Year Old Lift Weights? Is It Safe?

Should a 15 yr old lift weights?

My answer is YES!… If the kid knows what he is doing!

Weightlifting at an early age it’s safe & will not stunt growth like make people say so

The main thing is to lift weights with good form, otherwise injuries can occur & that is why I strongly recommend that the kid has a strong bodyweight foundation

Simply because the kid needs a relative strength foundation (to be able to carry his own weight)

He might be too weak for the extra stress of the iron so developing strength trough bodyweight will strengthen his joints, ligaments, and muscles to withstand the extra resistance better

Bodyweight training will tech him and him aware of how his body works, what muscles to fire up doing certain exercises & show him his weaknesses so he can work on them & develop a balanced body

Tree Pull Ups - Pull Ups can Be Done Anywhere and Are Fundamental to Get Stronger!Even if the kid plays sports like soccer or basketball, he needs to work on their bodyweight since he might be lacking back & core stabilization strength (which can be improved with pull ups, handstands & planks)

Usually is not just being weak but also the combination of lifting like a fool without focusing on form and just trying to lift the heaviest weight he can to impress his buddies (this was my experience in my high school gym days)

Here is list of fundamental bodyweight exercises he should be able to do with good form in order to be a lot more prepared before using weights:

  • 50 squats
  • 25 lunges (each leg)
  • 10 pull ups
  • 50 push ups
  • 10 handstand push ups (develop strong core & shoulders)
  • at least 1 min plank
  • 25 dips

Those are the minimums he should be able to perform those res with relative ease (heck everyone should be able to no matter what age in order to have good relative strength)

After having a good foundation he should learn proper technique in the main compound barbell lifts:

  1. Squat
  2. Bench Press
  3. Deadlifts
  4. Overhead Pressing

Hiring a personal trainer or a coach to teach the kid how to execute these movement with good form is ideal, so knows which muscles to engage during the movements

Like I explained in the video, doing bodyweight exercises will make him aware of his weaknesses and they will be exposed while using weights

That’s why it’s important that he becomes aware of these weaknesses so he can work on them and not let them be an enigma

So bodyweight training will set the foundation he needs to strengthen his ligaments, joints and put on actual muscle to support the extra resistance

And the primary focus hen he does start lifting weight should be on learning proper form and not letting his ego take over!

High School Kid Lifting Weights to Get StrongerWhy does he even want to lift weights?

Have you ever considered why does he wants to lift weights?

  • Does he want to get bigger?
  • Earn the respect of his buddies?
  • Look good for girls?
  • Excel at his sport?
  • Build a stronger character because he is to self conscious?

The truth is you don’t know why he wants to do this, it might not even be because he wants to get bigger

He might get picked around at school for being skinny & weak & lifting weights is an outlet for him to cope with this

For me this was one of the reasons I started lifting weights, not only did I get more confident but also developed mental toughness & started to be more responsible for myself

I was learning how my body responds to stress and metabolic changes + also was taking care of myself since I wanted to get bigger so that meant being healthier & staying out of trouble

And your kid might be in a similar situation

He won’t tell you he has low self confidence, or that he gets pushed around (even if it’s not in a bully type way, if he is weaker than his buddies this will make him wish he was bigger and stronger)

So bottom line, Don’t Tell Him No

Support Him!…

Help him out get stronger at bodyweight so he can learn how his body responds to resistance & builds a strong foundation

And then have him Lift Some Damn Weights! So he can build up his confidence and become a Stud! ย 

I personally wish somebody would have told me to focus on a lot more bodyweight first to get strong at the basics and then attack the weights

All of my lifts would be a lot better and I probably wouldn’t have gone trough several annoying injuries

But am grateful for all these “bad” experiences, they put me in a position where I can help somebody like you & prevent you from making the same mistakes I did when starting

Hopefully this makes you aware that weightlifting is safe, if the kid knows what he is doing

It’s like saying that driving a car at an early age is dangerous

It can be if the kid is inexperienced, but if the kid knows how to drive because he has learned the fundamentals and has good awareness of the roads + signals, then is not dangerous, no matter how young the kid is

And even if it’s an older man driving, there is always a chance of crashing…just like when doing any sports or weightlifting, there is always a chance of in jury no matter how experienced the athlete is

But the more experience and awareness he has, the more prepared he is & can lift safer

So have your 15 year old master the basic bodyweight movements & Learn proper technique at the basic compound movements so he can lift & get stronger

If you have any questions about anything, feel free to drop them in the comments below, I’ll get to them ASAP!

Attack Life & get Stronger!

Luis Carrillo

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

Recommended Resources

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

Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Trick your Body into Gaining More Muscle! - Experiment!

Trick Your Body into Gaining More Muscle! (The Experiment)

Yo Yo Yo!…I am Fired Up & Today I Got a Cool Experiment that Will Help You Build More Muscle!…So Let’s Stat!

As I mentioned in the video I am currently doing a little experiment to “Trick My Body Into Thinking is Heavier

My theory is that it will make me produce bigger muscles or get stronger to support this extra weight

I got a chain yesterday but it’s only 10 pounds so I will use it to add a little resistance to my pull ups, dips, and push ups (just basic bodyweight movements)

I will be doing this every time I do these basic bodyweight movements till the end of the year

So whenever I train I will always do weighted pull ups, dips & push ups (the exception is when training at the park)

If you wanna stay up to date with my progress subscribe to My YouTube channel & also sign up for the Get Stronger Newsletter

But That’s Not A Lot of Weight!

Yes 10 pounds is not a lot of weight & that is why it’s perfect for this

My goal is not for the weight to make me struggle or be a challenge compromising my form

It’s just a little addition that I should not notice much so I can still keep doing my bodyweight smoothly without too much weight messing up my form or giving me challenge

Currently I am training for mass, so the more time under tension the more potential I have to build muscle

Isn’t this just doing weighted pull ups instead of regular?

Yes, yes it is Sir!..But here is the thing:

Am not just tricking my body, I am tricking my Mind!

You see 10 pounds is not much in anyone’s eyes so this “extra” weight will be kinda invincible in my mind since I won’t really feel it

Am kinda telling my body:

“You Are Now 10 Pounds Heavier when Doing Pull Ups, So Get Used to It!”

"You Are Now 10 Pounds Heavier when Doing Pull Ups, So Get Used to It!

I will continue to knock out pull ups & push ups like I normally do just ignoring the fact that I have 10 pounds wrapped around my neck

The goal is to have some weight to the point where is not really noticeable so you can still go intense in your main workout

So I will continue to train normally, I will just add weighted push ups, dips & pull ups every time, and my goal is to just get used to doing them with this little extra weight on me

And since it’s weight that is not making me struggle I will still be able to do my bodyweight training like if I had nothing on me

Makes sense now?

So in summary my theory is:

  1. Add 5-10 pounds extra when doing: pull ups, push ups & dips
  2. This will make our body into thinking is heavier while you workout
  3. And to compensate for this extra weight it will build bigger & stronger muscles (or at least strengthen your ligaments)
  4. Since it’s only 5-10 pounds you won’t really feel it & won’t mess up your form or make you use a lot if energy

If anything it should be a fun experiment, I’ll be doing it from here on to the new year

Hopefully the world doesn’t end so I can share the results, ha!

You can also do this with:

  • a weighted vest
  • a backpack
  • a light chain like me
  • a light dumbbell on your feet (and plate behind your back with push ups)
  • ankle weights
  • or anything that will add 5-10 pounds of weight

Just wanted to share this little experiment I am doing, so you can try it yourself & see how you can add it to your program

Changing something small in your current program can help you get over sticking points you are currently struggling with

Am confident it will help to get me used to doing pull ups more efficiently since they will little bit heavier (but not heavy enough to compromise my form or force anything)

You could also do this with ankle weights to get stronger at handstand push ups (just get creative)

If you do give it a try, please let me know of your results!

If you got any questions or advice for me with this (maybe you have done something similar) please share it in the comments below

Attack Life & Get Stronger!

Luis Carrillo

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

Recommended Resources

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

Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Is Being Sore after a Workout good or Bad?

Is Being Sore After a Workout Good or Bad?

Lot’s of people think that being sore after a workout means that they had a great workout!

This is not the case at all, muscle soreness doesn’t mean you hadย  a good workout & that you will build more muscle

In most cases you are training with a lot of volume (8-15 rep ranges) or are just doing more than you are used to so you get sore

Being sore is neither good or bad, it’s not really a measurement to say that you got a good workout or not (even tough some people feel like they need to feel like shit the next day as an indicator that they got a great workout)

You typically get sore from doing higher rep workouts (8-15 rep range) with multiple sets, since you are doing damage (micro tears) to your actual muscle tissue & putting them under a lot more time under tension so you will get sore as your body recovers, simply because you put it into a lot of stress

Why am I not sore after every workout?

If you just lift heavy (2-5 reps) and rest a lot you won’t get as sore

This is because you are putting more stress in your nervous system when lifting heavy than in the muscles (since your not putting them under that much time under tension)

In simplicity, the more time under tension you put your muscles, the higher chance you will get sore

  • If your going for size & are doing more bodybuilding type workouts you will likely get sore constantly as opposed to just lifting heavy or doing bodyweight training
  • And if your training heavy (explosive power & pure strength) you might not get as sore in the muscles, but your nervous system will still be stressed a lot from your training, so make sure you rest even if your muscles are not physically sore

The Main thing is to always keep progressing with your goals, whether you get sore or not it doesn’t matter

Nutrition and hydration have a lot to do with how fast you will recover from your soreness

So make sure you are:

  • drinking tons of water
  • eating your veggies
  • eating whole foods
  • and sleeping & resting a lot

In order to support your muscles with nutrients so they can recover faster & you can train with more intensity faster!

And of course your body adapts, so you won’t always get sore if you do the same workout as last time (unless you are eating crap & not resting enough)

Usually the more advanced you get the less sore you will get as your body becomes more efficient at recovering, but you will still experience muscle soreness even if you are advance since you will constantly push yourself to get bigger & stronger

I personally get sore from doing high rep work or when trying something new, but I don’t try to get sore: it’s not a goal of mine

Bodybuilder Screaming & Grunting at the Gym!Being sore doesn’t mean you will build muscle

That is a common misconception, and mainly a no pain no gain mentality

Soreness is just a response from stress in your muscles

But if your not eating right, staying well hydrated & resting, you won’t give your muscles the nutrients they need in order to recover efficiently

I mean when you get a new job & have to stand up for 5+ hrs a day, you will be sore in your feet and legs

Simply because you stressed yourself & did something you were not used to (it is a new stress & stimulus), but as you get more used to standing for longer hours you won’t get as sore anymore

Same thing happens when you stop playing a sport like soccer for 1 month…and then you decide to do it again, you’ll notice that you are sore the next day because of all of the high repetition running, kicking & jumping, but this will lessen as you do it more

So you get sore after a high volume intense workout, Good…Now you gotta make sure you rest & eat properly to recover fast or else all your effort will be wasted

Techniques to reduce soreness

To finish this off here are 10 things you can do to reduce soreness ASAP!

  1. Eat good nutrient dense food (no fast food & sugary crap)
  2. Do foam rolling
  3. Lightly stretch the sore muscles once you finish your workout & the day after
  4. Go for a walk or a light jog to get the blood flow moving
  5. Drink Tons of Water!
  6. Take Cold Showers
  7. Get a massage
  8. Swim
  9. Do light bodyweight training
  10. Relax & breathe (your muscles and CNS are stressed already so relax & don’t put more stress on them)

So how sore you get depends on how efficient your body is at recovering, but just because you get sore it doesn’t mean that you will build muscle

You need to break down the muscles so they grow bigger & stronger, but also make sure you supply your body with the nutrients & rest it needs!

Hope that helps & if you have any questions or funny stories about being sore drop them below!

Luis Carrillo

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

Recommended Resources

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

Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Respect yourself, Your Body is Not Shit!

Feed Your Body Good Shit! (Muscle Building Nutrition Rant)

You already know that if you wanna Build More Muscle, that Nutrition is KEY, to get You There!

But do you ever ask WHY? Why is it so important? isn’t food just food?

Hello No, Here is Why!

Everything that you eat has a reaction in your body, sometimes thats a good or bad thing

The nutrients that the food you consume are given your muscle cells & other bodily processes in order to help you get healthy & strong

These nutrients are the tools that your body uses to support your muscles, ligaments, hormones, organs, and your overall physical self to Grow Stronger & Healthier

After all your beating the Shit out of your muscles to make them grow Bigger & Stronger

BUT if your body doesn’t have that support from good nutrient dense food, then it won’t have the tools it needs in order to help you get the results you want

You already know Fast Food is Shit because it contains very little nutrients & have tons of chemicals that your body doesn’t want or can’t use

So if you give yourself just low quality food, you will only have so little to use in order to supply your body to grow & get stronger & in turn you will get sub par results

Even if Your Exercise Program is Pretty Damn good

Chevy Chevelle Blue Pin StripeIt’s like having a badass car, and giving it low quality fuel and the wrong oil

It might have all these great parts, but because you gave it crap it will break down & not perform optimally

So just be aware of that

On Top of this, you will also give your body a Shit Load of Digestive Stress!

Your body doesn’t use the foreign chemicals your giving it if your eating crap, so all that’s gonna do is damage you internally, even if you can’t see it

Just like you wouldn’t put crappy oil in your badass expensive car, or else everything internally would fuck up (the same shit happens in your body)

Even if you can’t see it, you will for sure feel it in the forms of:

  • Constipation
  • Stomach Pain
  • Headaches
  • Foggy Thinking
  • Dry Skin
  • Dehydration
  • Feeling Tired
  • Etc…

So for the most partย  Eat Real Whole Foods: You will have more tools to use in order to support your goals

Like I said in the video:

I am not telling you to avoid all the fast foods completely, you are smart enough to know that what you eat will have a good or bad impact in your body, so make the right decision for yourself

Eating a cookie will not kill you or hinder your results (unless you over do it regularly)

Food is energy & it is what makes you feel good or tired, so be smart and:

Eat Real Good Foods, NOT Because They are “Better for You” But Because You Want More Energy!

Tweet That Shit

Do It for yourself to feel Better & Become the Badass You are Meant to Be!

Most people are unaware of the chaos going inside of them & never take into account digestive stress and see all these “digestive problems” as “normal”

Well stomach pain and discomfort is NOT Normal!

If you wanna be average like most people, settle to be normal & get sub-par results, then keep eating crap

Butย  if You Know You Deserve Better Than That! …Then Feed Yourself Good Shit, NOT Because it’s “Healthy” But Because You Respect Yourself!

Attack Life & Get Stronger

Luis Carrillo

P.S. If you want more No B.S tips to get Stronger & Build More Muscle, Sign Up for The Get Stronger Newsletter!

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


Recommended Resources


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


Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts


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


Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!



Arnold Schwarzenegger Push Ups

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

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

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

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

#1 – 21’s

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

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

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

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

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

#2 – Super Slow Reps

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

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

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

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

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

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

Push Ups for Muscle Building

#3 – Holds/Tension Training

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

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

Arnold Schwarzenegger Pull Ups

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

#4 – AMRAP (As Many Reps As Possible)

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

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

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

#5 – Ladders/Pyramids

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

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

So it would look like this:

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

Sounds easy in paper but its a brutal challenge

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

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

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

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

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

Arnold Schwarzenegger Push Ups

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

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

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

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

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

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

Drop them in the comments below!

Luis Carrillo

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Recommended Resources

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Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!

Over 2,000 Skinny To Jacked Transformation So Far..

10 Reasons Why All Skinny Guys Should Get Muscle Gaining Secrets 2.0

So your a Skinny Guy & You Hate It?

I Feel Your Pain…

Muscle gaining Secrets 2.0 by Jason FerruggiaI just got done reading Muscle Gaining Secrets 2.0 (MGS 2.0 for short)ย  in just 2 days! the whole program absorbed my attention like nothing in a long time & all because of 1 reason:

It took me back to the old school: Back to the era where the basics were hit hard to get big and strong!

Not only is the program fun and captivating to read ( a rarity in most programs) but it will explain to you in a freaking easy manner how skinny guys should approach muscle building & show you why you aren’t getting the results you want + Motivate you BIG Time to hit the Iron!

It fired me up to train & go back to basics, re-analyze my programing and see why I have been lacking on results lately

It was a kick on the ass and a wake up call…a big eye opener to me as a skinny guy, so I decided to write 10 reasons why you should get it it your a scrawny man that want’s to build some muscle size the right way!

So Here are the 10 Reasons Why All Skinny Guys Should Get Muscle Gaining Secrets 2.0

#1 – It’s Old School Back to Basics

No fancy scientific shit that will only confuse you & that quite frankly you don’t care about

You want know how to build muscle & you are taught this in a simple manner so your are ready to go and attack your workouts

#2 –ย  Jason Knows His Shit

Jason Ferruggia Before and After Muscle Transformation PicsThe dude has been in a skinny man shoes, because he is one…so your getting experience from his own journey + him experimenting with his own clients that he has trained over the years to develop this powerful muscle building system

#3 – The program is straight to the point

It won’t overload you with unnecessary science, you simply get the info to:

  • understand what to do to build muscle
  • how to modify your program if you need to
  • know why you are training the way you are
  • and know how to always progress your program to keep getting results

#4 – The program is Fast Quick & Intense

No need for 2hr sessions 5-7 times/wk

The program is designed for skinny guys that Still Have a Life! (not freaks that live in the gym 24/7)

It is made with all of our hardships in mind, we gotta train different and the workouts are designed to meet our needs

#5 – The program will develop Mental Toughness & a Physique that Demands Respect!

not just puffy useless muscle…

the workouts will get you jacked & looking lean and mean so others will fear you as you walk by

#6 –Heavy Lifting is a Must!

Heavy DeadliftsLots of programs neglect the foundation of strength and that is a Big Mistake if the Goal is to Build Muscle

Jason addresses this in a simple manner…after all, what’s a Muscle Building Program without the Heavy Lifting?

Besides the fact that we are wired to lift heavy shit, being strong will give confidence and the respect of others

#7 – You know what to do all the Time

The program is simple enough to teach to a 9 year old, so there is no confusion on what to do

…Jason does has his personal recommendations as to what to do and why he chose certain exercises over others, but there is enough info in there so you can modify the program or exercises if you need to + All the FAQ’s will help you clear up any doubts you have

#8 – It will Build Mental Attitude

You can look good but if you are still not confident then there’s something wrong you!… This program will forge your mind with a dosage of mental toughness so you can have the balls to Take Big Scary Risks With Confidence!

The program is simple but that doesn’t mean easy, you will need to commit & follow the program to get beast results

It you put in the work you will get results period

#9 – No Nutrition Overload Info

Just simple actionable & straight to the point nutrition guidelines to get bigger and stronger while staying lean…what more do you want?

#10 – The Most Important One: It’s made for Skinny Hardgainers with Shitty Genetics!

For us hardganiers that have shitty genetics, not for the bodybuilding freak that grows just by walking into a gym…

We are skinny and must do things differently: The sets, reps, rest & tempos should be approached differently and Jason lays everything out so you can get Ready For War & kick your shitty genetics in the ass so you can get jacked and strong!

Are there any flaws to the program? Hell yes of course

It is not made for lazy guys who are searching for magic!…The program is simple but that doesn’t mean it’s easy

You will have to work your ass off and commit to the program …there are no shortcuts and that’s just the way it is

Besides the lazy fact…I personally wish there were some videos accompanying the program, specifically to see how to perform the exercises…but we got YouTube and the abundance of great exercise tutorials so it’s not a big deal

So if your skinny & hate it! Do yourself a favor & Pick up MSG 2.0 and get ready to Stop Making Excuses & Get big!

After all Jason has transformed over 2K+ skinny kids into Jacked Up Beasts! is that enough proof to show you that this works?

Over 2,000 Skinny To Jacked Transformation So Far..

Stop being Skinny & Get Jacked Here!

My First Dumbbells

Where to Get Cheap Weights & Advice to Not Overpay for Them!

You want a barbell & some weights to workout, so you excitedly go to the store & look for the iron

OK so 40 pounds dumbbells are $40 cool, ill take them

Wait, What, That It’s only for one?!

Fuck This! Ima look for some used ones!

Yes weights are expensive, about a dollar a pound (at least here in the states)

But you are smart and understand that new shit is not always necessary so you are now looking to go buy some used weights for cheap!

Here is some of my experience with buying used iron & how to not get taken advantage of so you don’t overpay like me ๐Ÿ™‚

So like I said I use Craigslist to find used weights, and I recommend you do the same

My First Dumbbells

Under For Sale” you can click in the Sporting Section & you will see all the posts about people selling fitness equipment (both new and used but mostly used)

So just search for dumbbells, barbells, plates, or whatever else you desire

I also recommend that you search what you are looking on the main “Search Craigslist” bar on the top right since not all that can be used to workout is listed under sporting goods

For example if your looking for a Keg to workout with then it is likely it’s not listed under the sporting goods section

Here is how to ask for what you want (and not get ripped off)

There is also a Wanted section where you can ask for stuff of any kind

If you are gonna ask for weights, lets say you a barbell (most standard ones cost like $50-100)

Put way less money than you are willing to pay for

So if you are willing to pay $50 like I did, list that you have $25 bucks to spend & want a barbell ASAP! (don’t mind the condition)

Since you are saying you will pay that little you may get people telling you: “Hey I got one & I will sell it to you for $35, not $25)

BOOM! you just saved yourself some green paper by not making them aware that you would gladly spend more than that!

So they are happy to get rid of something they don’t need & your happy to get used weights for cheaper

So there you go, use this to your advantage & don’t be a fool & overpay like me

The first dumbbells & barbell I got where from Craigslist & although the first time I did not get the best deal it was a lot better than paying full price for some shiny weights

Take Advantage of People that Are Moving

People that are moving wanna get rid of their stuff ASAP! and they don’t wanna take it with them since it might cost them too much

Most of the time these guys have collected fitness equipment & since weights are heavy & most likely don’t use them, they decide to sell them!

Take Advantage of this!

Like me getting that great deal for $150 from a guy that was moving, all I had to do was pick the stuff up & be careful when driving so the weights don’t go flying out the window, since my car was loaded with everything in the pic below + a barbell which you can’t really see ๐Ÿ˜›

Take Advantage of People that Are Moving & Buy their Cheap weights, This is All the weights I got for 150 dollars

People that are moving simply will sell cheap weights since they want to get rid of them fast and don’t mind losing out in the real value of their weights

Like that dude I was talking to in the airplane, the dude sold $2K worth of fitness equipment for $200 bucks…He knew how much it was worth but was moving, so listing it super cheap made easy for him sell it fast & a no brainier for someone to go & pick it up right away!

Garage sales are also great places to get used equipment since they just wanna clean up..heck sometimes people sell valuable shit in garage sales without realizing it, so take advantage of these moments!

So there you have it now to go find some good deals and get cheap weights so you can train & become a strong mofo!

Be sure to subscribe to my newsletter as I am always sending some kick ass tips & strategies to help you become stronger & build more muscle, perfect knowledge to complement your new shiny used weights (OK maybe not so shiny)

Attack Life & Get Stronger

Luis Carrillo

P.S if you know of other places to get cheap weights, drop them below!

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Recommended Resources

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

Lean Hybrid Muscle โ€“ Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

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

Grow Stronger Method โ€“ Get Stronger & Lift Heavier Weights Without Adding Bulk!