How to build muscle?(Even if you think you can’t)

4 simple tips to just that.

If your like me, and are naturally scrawny and weak.

The popular muscle building advice just doesn’t work, for most of us like, the ones you might see in bodybuilding magazines

Instead!

Focus on these 4 things, to break through your plateaus

1.Use movements you can use a lot weight with like compound lifts

Pick a compound lift for each category
squat like a goblet squat or barbell squat
dead lift like a RDL, kettlebell deadlift
single leg exercise like lunge, step up, split squat
upper body push, chest press, military press, push up
upper body pull like strap row, a 1 arm rows, bench row

2. Get strong with reps of 5-8 reps with good form.

Without constantly increase the work done, it will be hard to build muscle.

Start with weights, you can do at 5 reps.

Do that until you can do it for sets of 8 reps.

Than bump the weight go back to reps of 5, repeat.

3.Get 7-9 hours sleep.

Sleep will make or break any fitness goal including,building muscle.

It won’t matter what you do in the gym if you can’t recover.

4 Schedule and commit 3-4 sessions a week

If you don’t train enough you won’t get results.

Focus on training consistently 3-4x week and trying hit each movement type 2-3x week.

Here a couple idea of splits to do

full body
lower body movement
upper body push
upper body pull

3x week, with day of rest in between

upper and lower

upper body day 1
pick 2 exercise for each upper body type

lower body day
pick 1 exercise from each lower body type

upper body day 2
pick 2 exercises from upper body type, make them different than day 1

if your going do 4th day
another leg day or do some sprints or conditioning

Any questions?

PS You’ll need fuel these workouts, here is my free nutrition and meal idea guide
http://fallriverpersonaltrainer.com/nutrition/

Check out my strength workshop where I go over all these things

https://www.facebook.com/events/708519009513260/

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Muscle Building Cardio

If you want to get lean and build mass. Few things are better than complexes.

Especially if your short on time and have limited equipment.

Here is a loaded carry version

Start with

5 kb swings

5 kb thrusters

Walk 20-30 yard in a racked position

 

Than with out putting it down do 4 reps of each keeping the walk the same. Repeat to you get to 1 Bonus if you dare, than go back up to 5 reps.

 

Have fun with this by

Using 2 kb or db instead

Add a barbell

Adding more exercises

Doing a different carry like farmer walk or an over head carry.

Doing one side at a time.

 

 

 

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3 Things Dads Most Train For!

When your younger and into train all you care about is muscle, setting pr’s and killing some workouts.

 

But as you get older or/and become a dad, these 3 other things are crucial to put into your traning.

 

So you can be healthier, live longer and live a high quality life.

 

It all about performing better.

 

That will mean different things for each person.

 

But, you can move and play with kids, can you get on the floor with them, and you have energy for them after tough week at work.

 

If that stuff is important to you , you will want to train these three things.

 

1. Mobilty

No ones likes stretching especially guys or mobility work like foam rolling.

But, mobility will create injuries, pain and ineffective workouts.

That will stop you in your tracts for all the things we just mentioned about performing as a dad.

Here some starter for better mobility

-Pay attention to your posture during the day

-Do a little foam rolling  before you workout and have proper warm up

-Stretch post workout and off days

-Move daily

-Don’t train body parts tarn movements the squat, deadlift, push, pull and single leg exercise

2. Strength

Nothing may be more important than strength. Actually leg or grip strength have been linked life longevity.

Strength controls every almost everything we can do physically.

You wont have great mobility if your muscle are weak, actually muscles get tight a lot due to weakness not tightness.

Movement will always be hard if your weak, if you cant squat your body weight, getting up will always be a pain and you wont want to move your body.

Strength will limit your endurance too, all movement is powered or limit by our strength,i so things like walking, jogging or hiking etc depend on your strength. I’m not talking about body building, I’m talking about strength.

A few tips

Strength train 3x week

focus on the 5 movements I spoke of

It doesn’t have to be with weights, it can just be body weight stuff at home

Try to increase reps, or weight each week or decrease rest, to progress.

3. Conditioning

Cardio is often over used and abused. Done very ineffectively most of the time. It actually sucks as a main fat loss focus. But, that doesn’t mean it not important.

Good cardio program will

-Make you feel better mentally

-Helps you recover faster in between workouts and even your sets

-It will help destress and make you feel better, if done the right way.

Tips to get you started

-Do cardio you like or are drawn to , because you’ll do it more.

-Don’t always do intense cardio, there a lot more benefits to low intensity like walking, hiking or swimming

-If your morning resting hear rate is above 70, you need a lot lower intensity cardio and sleep more.

-Remember nutrition, sleep, mobility and strength training are more important for mos people. Those things are more important for fat loss too.

Hope this helped, If there is anything else I can do to help fellow dads, please let me know

If ready to finally make big change in your health, fitness and longevity.

Apply for my The Strong Dad Transformation

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The Best Lower Body Exercise For Home Workouts

Looking to build muscular and strong legs with

Little equipment
Bodyweight only

Give this special step up variation a try.

Great for building strong knees too

Looking to finally transform your body and be in the best shape of your life.

Apply today

Although When you apply and meet with me, I’ll talk to you about your struggles, goals and how I can help. Than prescribe you program based on that.

Check out my most popular programs and what people are saying.

programs

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Dad’s What To Do When Your Overwhelmed And Have No Will Power?

I was trying get my 13 month son to do hill sprints with me yesterday. I get kick out of all the things he keeps picking up, day by day.

I was thinking, how much I love moving my body. If that’s lifting, sprinting, playing with my son, playing sports with my brother in law or when I used to do martial arts or even the obstacle course stuff I used do.

I love it and it’s so empowering.

I think it comes from when I was growing up, I had such hard time with basic movements, like catching a ball, running or really anything with coordination.

Now, I appreciate what my body can do so much, I look forward all the different way I’m gonna be physically be able to keep up with my son.

But, if I’m being honest there have been times. My motivation was at an all time low and It was so hard to get going again and get this feeling I just described back.

Which is why once you got it down, don’t let go of it. When you get out of it.

Boy is it hard to get back into workouts and moving the body, same thing can be said for nutrition too.

Truth is running a business is tough and I let it crush me few times since I been in business.

I never want let life do that again, especially that I have boy to keep up with now.

So, today I’m going go over three things you can do

If your a dad or mom that is feeling overwhelmed, stressed and just can’t seem to get momentum going with moving your body and eating better. This is for you.

I’ve been there I know, how much it suck and you feel like nothing you do, you can sustain.

Before I get into the 3 things. This problem where people aren’t motivated to move and eat better. Is related to this all nothing mindset.

Like-

I can only eat better or move , If I do it this certain way, if life isn’t going let me do it, this particular way.

Well it’s not even worth it, I’m better off doing nothing.

Sound familiar.

This is so far from the truth.

From a physical, mental and emotional standpoint your always better off, doing something no matter how small it may be.

There this analogy I love.

Say your camping with friends.

And boom! a bear attacks you guys.

To live, you don’t have to be the fastest out of your friends to live.

You just can’t be the slowest.

Same for your food and moving your body. It doesn’t have to be perfect and ideal for it to be effective.

Worse thing to do, is always nothing.

3 Things To Do Build Some Momentum if your a busty stressed out dad

1.Move first thing in the morning.

We rely so much on coffee to wake us and up and get alert but some movement in the morning, will often outperform even a triple shot.

It’s doesn’t really matter what you do, but it should feel good and energize you.

It shouldn’t take a ton willpower, do something you have the least resistance to do.

Is it walk around your block.

Is banging 20 squat and 20 pushups.

Is doing a little stretching or yoga if that is your thing.

Maybe your kind of meathead, leave some dumbbells in the living room and bang out some curls.

As long as it makes you feel good, it’s doesn’t have to be very long .

Again
1. Does it feel good to you.
2. Does it energize you.

Then afterward have some coffee if you’d like.

Don’t think this will work , prove yourself right by trying it for a week.

2. Set a minimum water and plant intake.

Food makes us feel certain ways, it’s amazing to me how much one meal can make you feel like feel like shit or make you feel like superman.

Set minimum that are realistic for water you will drink and plants you will consume. When I say plants I mean fruits and vegetables .

Water

If your drink like no water, don’t say a gallon of water a day. Dude your going set yourself up for failure
.
Maybe 20 oz a day for week than next week do 40 and next week do 60.

This is how result happen making smart progressions.

Water Tip . I good way to do water is drink 1-2 cup when you get up and at least cup before each time you eat. It will help you eat little less and get a little leaner too.

Also a big water bottle you carry around helps a lot too.

Fruits and veggies

Not eating any right now.

Start with 1 fruit for snack, than next week fruit for snack and add side salad with lunch or add veggie with dinner.or add 1 greens smoothie a day. Just go from there. Pick ones you like to eating, if you hate steam broccoli maybe not do that. Again don’t set yourself up for failure.

After you decide where to start , ask yourself on scale 1-10 how confident are you’ll be able to do this 90%of time. If it’s below 8 or below make it easier. Than ask yourself that again until you can say 9 or 10.

3. Daily Destress

Stress kills us , it makes hungry, makes our willpower plummet

Find something small to do to destress, it can be anything that relaxes you.
-Walk listening to music or podcast.
-Reading a fiction book before bed.
-Watching stand up so you can get good laugh each day.
-Breathing drills at some point during the day.
-Stretch or foam roller.
-Talk to a loved one.
-Sleep longer or better

Those are my 3 if your struggling big time . I really hope you will take initiative and try some of these at least give it a week.

There simple, don’t take much time and can do them all at home.

I also understand get started is mental gamet, so if you need help reach out.

Your Coach
Bobby

If your looking for coaching, where I’ll help you do all this stuff and more, so we can build you up to get the results and become the person you want to be. Apply for newest program

OMR’s Eating For Fat Loss

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Fall River Dad’s Want Jacked Shoulder’s Without The Pain?

Want jacked shoulders but your joints are a mess and you dont have heavy weights.
 
Boom problem solved
 
As we get older, most us are better off making light weights feel heavy.
 
Stress the muscle not the joints
 
This exactly what this circuit will do.
 
Got this idea from joe defranco he has a bunch dufferent varations check out his page.
 
Start with
10sec sec bent over raise hold
10 sec standing hold
8 shoulder circles each way
Alternating shoulder raise 8 per side
Curl lateral raise negative 8 reps
 
Do 2-3 times your shoulder will be smoked and your joints will feel good.
 
You don’t need much weight.
 
Sense becoming dad I’ve had a great interested in helping other dads
 
Build muscle and strength
Without beating up our joints
Feeling energized and confident
Without doing any diets
 
If your looking for help apply for a free consult I’d live to work with you
 
http://fallriverpersonaltrainer.com/contact/
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5 Exercises You Can Do To Bet Fit Dad In 5 minutes a Day

Home workout or bodyweight finisher

Squats
Pushups
Rows
Lunges per side
Sprinter sit per side

Start with 1 rep each circuit style, without breaking next round us 2 reps per exercise and keep going up until…

You can go as high as you can for 5-10 minutes

Or

Set a rep number get there as quick as possible

I would do more volume aka more time and reps if this is your lone wotkout.

Also plug and play your favorite

Squat pushup lunge and row variation

Than fuel your hard work with one of these delicious meal ideas

http://fallriverpersonaltrainer.com/nutrition

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Build Muscle With These Three Exercises At Home

No gym no problem

Yesterday home workout I did

Rows on rings 54321 x3( I’ll explain this in a bit)

Dips 2sec pause at the bottom 3sets of 5-7 reps

1 arm row as many reps as possible
2 sets

Shoulder circuit
Iso bent over hold 10 sec
Iso lat raise hold 10 sec
Shoulder circles 8 each direction
Alt lateral raises 8 each arm
X2

Sprints

You do not  need gym to

Get jacked
Get good swear that will set the tone for the day
Help you burn some fat
Be in great shape for your kids

Want to get those results?

Hit this template up 3-6x week

Do 3 drill per workout

Lunge/squat/deadlift/split squat etc exercise
Push exercise like pushup or press
Row or back exercise like row or pull apart face pull etc

You will hit all the muscles in your body

Work hard for reps of 8-15 reps and for 2-4 sets or time yourself with whatever time you got.

Only equipment you might need is pair dumbells for rows or save money by buying bands instead, do band rows or pull apart or my favorite facepull

Pushups and legs can be body weight. But adding a kb or db wouldn’t hurt. Get some cheap of craigslist or fb shop.

Seem to easy try some of these tips to make these workouts harder and more effective

Increase range of motion

Example elevate your back foot on a coach when do split squats

Or

Put your feet on the coach for pushups

Slow it down

Control the move instead of using momentum, which you shouldn’t do any way.

Example 3-5sec lowering and come up fast. This usually, not only makes it harder but use more of the right muscles. Which will build more muscle.

Pause

Add iso holds, pause at the bottom for a few seconds or top or after you do your reps.

Example do 15 squats hold at the bottom for 30 sec.

Or

Do 10 pushups and hold for 2 seconds at the top and bottom for each rep.

Another idea is what I did for the rows above 54321 which is do

5 reps on 5th rep hold for 5 sec
Than right into 4 more, 4th rep hold 4 sec
Than right in to 3 more and 3rd rep hold for 3 sec
Same thing for 2 and 1

 

Decrease rest

This is super simple decrease your rest by 15-30 sec. Makes a bigger difference than you think, plus will build some cardio too.

Do as many sets as possible as you can for a time like 5 minutes, 10 or 15 minutes. Great for those super busy dads.

Pick total rep range like 50-100 Rows and do it in as few sets as possible as resting little too.

Hope this helped

Active dads raise active kids
Get strong💪 and build muscle

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Exposed: Is Your Workout And Diet Harming You?

Two major things people jump into fitness for.

  • Fat loss
  • Feel better and more Confident

 

But, what if the very thing , that we do is actually making,  these two things worse in the long term.

 

Say you do 21 day, 30 day or an 8 week challenge.

 

You do great or even ok.

 

You have lost some inches, built some muscle and feeling a whole lot better about your self.

 

Than after that, you stop maybe because

-You can’t afford to keep going

-Life gets in the way and gets crazy

-You think your good to enough to do it on your own.

 

But, than you go back to your old way of living ,usually due,  to how you got results in

the first place wasn’t something you could do 365 days a year.

 

You gain fat may be more than you originally had. You don’t feel too good about

yourself for doing this.

 

This is a cycle that happens time and again.

 

Although you might go periods each year, where you get a little lighter. Year by year you actually put on more body fat.

 

And doing so your confidence in yourself get’s destroyed and start to question if you should even try anymore.

 

Maybe your not cut out for this.

 

Who can blame you, it’s not like you haven’t tried.

 

This is the cost of constantly starting and pausing. There great article about it here.

Why the “pause-button mentality” is ruining your health and fitness. ‘Getting a fresh start’ isn’t the magic bullet you thought it’d be.

 

You actually get fatter and have less confidence. Two things you wanted to improve and keep them improved.

 

This also the cost of doing things you know you can’t do for long period time .

 

If this is you. Maybe consider doing something more sustainable, something you can do for at least 3 month to a year. If not longer.

That you can do on your most stressful and chaotic weeks.

That might be a program like mine, but maybe not. Although, people have stuck with it for years, there have also been people who haven’t. I’m not for everyone .

Find something you can stick to long term

Somethings you might want think about, to make sure you can.

Can I do this , if I’m having the shittest week every.

This will most likely be the opposite what you have done in the past.

What is your normal approach, what is the complete 180 of that?

That might something worth looking into.

Now, this might not be sexy or what most be people want to here.

Do you want results or do you want another fitness gimmick, that will leave you worse off.

 

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