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!
#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?
So 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!
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:
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
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!
There are tons of other push ups variations you can do (way too many to list)
The beautiful thing about variations is that a simple change hits your body entirely different & can make the movement a lot harder or easier (great for more advanced trainers or those who get bored of doing the same bodyweigt exercises over and over)
Below I show you 15 Different Push Up Variations, So check & try them out + implement 1 into your workouts
What’s your favorite one? Drop it below in the comments!
That what you see there are some of my ugly notes notes that I took on Sunday when I went to a strength seminar with 3 badass coaches that showed me how to get stronger, move better & design better workouts
It’s always fun to meet some of your mentors & teachers live as you get to not only become their friends but experience how much care and attention they personally give to you…their passion and knowledge just shines every moment when they are sharing what they know with you
If you ever have a chance to go to a live workshop, seminar or camp DO IT! You’ll learn a lot more in those couple of hrs than in weeks studying by yourself
But anyway back to my notes…
Those notes are from when Travis Stoetzel (the beast pictured o the right) was sharing with us how he structures some of his & his athlete’s workouts in order to improve their performance
It’s a pretty simple formula & am sure you can’t read my handwriting so I’ll explain what I wrote here:
1 – Soft Tissue work (AKA Foam rolling) – 2-4min (before & after workout)
2 – Dynamic Warm Up (5-7 min)
3 – Speed/Explosive Exercises (Done at the beginning as your CNS is fresh & can generate more power)
4 – Strength Exercises (1-6 rep range)
5 – Assistance Exercises (Sub Maximal Reps – so get close but don’t go to failure)
6 – Conditioning (+3 Core & 3 grip exercises)
There is a lot more detail as to why he structures things this way, but if you understand the overall picture you can implement this formula with your workouts to get stronger & stay lean!
I personally use a similar template when I create my workouts, and from experience I can tell you that this structure works a little bit too well to get stronger and stay lean!
Am sure you are still trying to read what I wrote in my notes, so keep trying as there are more tips to get stronger, train for fat loss & a simple tip to break trough a pull up plateau (hint: do towel pull ups;)
If your interested in seeing more of Travis’s workouts, then check out his Bags, Bells & Bodyweight program where he shares with you how to use sandbags, kettlbells & bodyweight training to get stronger, leaner, & more athletic, check it out here:
Am kinda fired up to train and also ready to smack some people in the face so they understand a little life lesson
Yesterday I stumbled onto this video:
My eyes lighted up with excitement & pleasure to see such an awesome outdoor gym & have it be actually used by the few warriors out there who get the work done
But along with my excitement I was also disappointed & awed at the title of the video + some of the comments on the video
The title of this video is “The worst gym ever” and to me I don’t see anything that signifies that at all
Some may complain about the rust & that it looks old & ghetto
To me that is beautiful but to others the superficial shit is what matters
A lot of people live in this paradigm that if it looks good on the outside then it must be good in the inside, but not the other way around
It’s the same as judging a book by it’s cover which ultimately leaves you with an incomplete judgement of the person, place or situation
In this case weight is weight regardless of it’s shape & state….yet so many people are blinded to see past what is important:
When you go to a gym, yo go there to train & nothing else
Whether the equipment is new or not it doesn’t matter…because when you truly are training, a gym is simply a place where you just go get work done
You go there to put effort & become stronger…to see what you really are made of & battle trough the obstacles to fortify your mind, body & spirit
The equipment and location is secondary, what is primary and the most important is your attitude and work ethic
The guys on the video might not have state of the art equipment & that is great because that is only superficial stuff…what we don’t see but can definitely perceive is their work ethic, courage & hunger to just crush the weights and get stronger
When you have that, your equipment doesn’t mean shit
It saddens me to see people bashing on this great gym like that but at the same time I also feel a great deal of responsibility to not talk smack and call people crazy and stupid for doing so
That won’t solve anything as what we need to do is to help this people open their minds and have them realize what a real gym is:
A gym is factory of health & strength not a place where people go to look pretty
It’s a tough concept to share with people as many are comfortable & brainwashed into thinking superficially, but the only way we can help these people open their eye is by Leading by example
Not by bashing & starting fights, but simply putting in the work & showing to others that equipment is not what matters: Your Attitude Is
Results speak by themselves & Slowly as others see you getting getting stronger they will ask for help & advice
And in this you are in a position of power, where you can pay it forward & help others out
Not by saying “I told you so” or “Oh now you wanna listen to me?”
But simply saying “Yes I will gladly help you”
It’s a tough concept to swallow & showing superiority towards others might make you feel good momentarily, but ultimately being a compassionate cool guy or gal is what will make our community stronger
A lot of people need to re-evaluate what they truly value & we are here to help them achieve that, not by forcing them to do so, but by extending our love, experience & passion for health & fitness
The gym in the video might not be fancy but it has what it needs to turn those kids into monsters and that is: A whole lot of hard work & a heavy those of attitude
Attack Life & Get Stronger
Please spread this message with others & lets make this world stronger, not by fighting or bashing but by helping each other 1 by 1 to get stronger!
Am able to do bodyweight moves easier as I feel lighter, more in control and mentally hungry to just move
I’ve been experimenting with fasting for about half a year now & I have felt great ever since I started doing it
I didn’t do it because it is the cool diet that’s hot right now nor because of the health benefits…. I simply did it because my intuition told me to do it
I am fully aware that there is no perfect or ideal eating style or diet…
The way you eat is a constant evolution & a journey to find what works better for you with your current situation, goals & lifestyle
I’ve done the 6 small meals a day thing, 3 big meals a day, paleo diet, and a lot of other eating styles, but fasting opened my eyes to something that not many are aware of:
That we literally slave ourselves to food, we say “I have to eat in the morning or else Ima be cranky & irritated”
Well if you would have never conditioned yourself to eat in the morning, then you might not have that mindset at all
Am going on a rant now, but to keep it short:
Fasting has freed me from food slavery and allowed me to focus my energy on other projects instead of worrying about food and having to eat at certain times
I have the freedom & confidence to eat whenever I want and know that ima feel good
If you have never tried fasting I would encourage you to try out, not because it might help you lose more fat or anything like that BUT because you will realize the real difference between hunger & cravings
And once you can differentiate that, you can focus your energy on doing productive stuff vs just worrying or stressing about not having eaten & feeling like crap like most people do
So try it out & pay attention to how you feel & think…you’ll realize that skipping breakfast or a meal from time to time is not that bad at all…it’s actually quite refreshing to have this freedom & energy to spend on other things besides cooking and eating
I can continue talking about fasting all day, but will later expand on it… for now just be open minded to what I said & try fasting out for yourself so you can feel what freedom from food slavery feels like!
Attack Life & Get Stronger
P.S. Yeah I know I didn’t give you any exact step by step to do’s…this is because there are different ways of fasting & I am no expert on the subject, but if you want a simple example on what to do, Do This:
Next time you wake up just skip breakfast
Just stay well hydrated and pay attention to how you feel, thing & act….you might feel great or horrible, either way become aware of this & test things out
P.P.S. For me fasting works great with bodyweight workouts or heavy lifting, not so much with high rep bodybuilding style workouts…(well at least right now it doesn’t, but I will keep testing!
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!
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
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!
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!
That’s it for today, keep having an awesome day & let nothing stand in your way of reaching your goals!
Attack Life & Get Stronger
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/