Start Here: The Frango Test.

In Brazil, it means chicken. In the gym it's the guy (or lady, franga) going through the motions. Half reps. Phone between sets (sometimes during). The weight he knows he can handle. He's there. He even takes a selfie as proof. He's just not doing the real work.

How you show up in the gym is how you show up at home, at school, at work, in life. The gym is one of the few honest rooms left. No one can do the work for you. Every rep, every excuse, every choice is yours.

So frango is not about being small. It's about thinking small. Everybody acts a little frango sometimes. Myself included. By the way, I got Frango Alert here. That's why I created DIESTRONG, a philosophy for living with strength and for fighting the frango inside us.