Doctore

Lil curveball for you today.

We get beat over the head from all media that a lean physique is the key to attracting women.

Looking to catch the eye of that special girl?

Want to be the talk of the pool party?

Gotta have six pack abs, bigger arms, bulging chest, etc.

Otherwise you’re just another average joe.

Not true but it’s no surprise that most guys turn to the gym to build the body woman want.

And while training your body the right way (vis a via A Spartan Rises) will help a fella build the confidence, discipline and assertiveness women find desirable… it isn’t a one-way to ticket to paradise.

I know, I know, shocking.

The Spartan Doctore telling you a lean body doesn’t cause women to instantly rain down on you like all those fitness guys promise.

If that’s your soleeee reason for training, you’re probably wasting your time.

And I’ll even tell you where you can better spend it.

Something I’ve been working at for six months now.

And I would have never imagined myself doing it (or even actually enjoying it).

The parallels with working out are amazing. Plenty of emails on that coming.

But for now, it’s…

Dancing.

Not ‘in da club’ dancing.

But legit partner dancing – Swing dance, salsa, tango, ballroom, country 2 step, the list is endless.

Direct your time and efforts to learning one of those and you will not only

And if you already have a significant other, you can take her out dancing.

Most places do a free intro lesson before social dancing.

Boy oh boy will her jaw drop.

You can even tell her it was all your idea.

PS – If you want the ultimate one-two knockout combo learning how to dance AND being in Spartan shape will make you unstoppable. Start here:

http://www.aspartanrises.com

And don’t forget to send me a wedding invitation.

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Buckle-up my man.

This email is probably gonna make some dandelions out there feeeeel angry.

Got a note from a guy mentioned he was very determined to get bigger.

Said he was 6’2” ands clocked in at about 170.

Started whining and complaining about how he isn’t feeling much from his workout.

Wanted to know what he could do fix this problem.

My guess is he’ll probably do is drop the current workout and hop back on the mystical quest for the next perfect workout.

Until he doesn’t “feel” much from that and goes back on ze hunt again.

Well geeeee.

Whatever to do?

It’s real simple.

Save your feelings for chicks and cute babies.

But don’t bring’em along when you train.

Because if you do, here’s what else you’ll feel:

Frustrated from lack of progress

Confused about what actually works (and what is hype)

Tired of starting & stopping this whole workout thing

The list goes on.

It’s painful… but it can be completely avoided.

So are you expected to just morph into a mechanical robot?

I suppose that could help but it’s not necessary.

Instead of focusing on your feelings.

Focus on measurement.

Making progress in the few, but critical, leverage points of your training.

If you’re not monitoring (or aware of) these, you’re liable to get stuck in la la feelings limbo land… or worse.

But the guys who do use it?

They get max results from their efforts, helping them build a big, full chest, a wide, tapered back, and bulging biceps.

Plus a ripped six-pack to top it all off.

Yup, those leverage points make all the difference.

You can discover & start using them today.

Go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Have you seen this?

Currently one of my favorite TV shows.

The Walking Dead.

 

About a group of people trying to survive in a post-apocalyptic zombie-infested world.

It’s surprisingly very story driven and the actors performances’ really draw you in.

Now, in the show they call the zombies ‘Walkers’.

Cuz they’re limping around aimlessly, moaning and have lost all resemblance of a vibrant life.

Just a hollow shell of what was once human.

Sadly, there are many men today living in a similar zombified state.

No they’re not out chomping into anybody’s neck flesh (yet).

But they might if they discover

Cuz see…

They went to school like they were told.

Got the 9-5 career job, started adding to the 401k as instructed.

Maybe even got married and have little ones runnin around like everyone said they should.

Yes, on the outside it looks gravy.

But peer beneath the surface and you’ll find an empty void.

They find themselves wondering, is this all there is?

There used to be some reason or purpose that drove them.

But that has slipped away and the raging fire that once burned has dwindled down into lukewarm embers.

Their mindset has devolved to just try and ‘get through’ each day.

They have become the walking dead.

I don’t believe any man should suffer through that abyss.

For every man has a purpose that empowers him, and if you’ve lost touch with yours it’s time to do some soul-searching.

To reclaim your place on this planet and become a force to be reckoned with.

It doesn’t take a big commitment.

In fact, you only need the next 9 weeks to repaint your life and set it on a completely new trajectory.

One where you wake up ready and eager to smash the day’s challenges in the face…

Where you impose your will on the world instead of being pushed aside…

Where others start asking ‘How does he do it?’

You were meant for great things and you still have battles to fight.

Don’t shrink away.

Rise.

Go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

When you first begin working out your muscles are shocked. They have by no means ever had to work so hard. Soon you start to notice a new harder physique. You see muscles you never knew you had. The mirror and you are inseparable.

You start to believe you’ll never stop growing. You imagine you’ll be as big as Ronnie Coleman in a couple of months. Then 2 months later you’re stricken with reality. You’ve stop growing. Reason being: you hit a plateau.

Most beginners think a plateau is a green flat plane. Well it’s not. It’s a bodybuilder’s worse enemy. It is the main reason beginners stop seeing gains and start losing motivation. It’s the major cause of why almost everyone quits after 2 months of working out.

Plateaus not only affect beginners, they even hit the stars of bodybuilding. No one wants to hear the P word. Winning the battle against plateaus is what makes your gains keep on coming. In this article I’m going to advise you on the best ways to tackle this evil.

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Even though plateaus occur quite often, most people do not know how to go about giving their training a kick-start again.

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Anyone who has trained for any length of time knows what it’s like. Everything is going great in your training, every week you are either adding weight or reps on all of your exercises. You’re packing on muscle so fast you can see the difference from week to week.

Then when things couldn’t be any better, out of no where BLAM! You hit a wall. You can’t add weight to any of your exercises. You chalk it up as a bad week, and tell yourself next week you will be back on track. The next week comes and again you can’t add more weight or get one more rep on anything.

It is like a bad dream only you can’t wake up. Thankfully there are several things you can do to bust through your plateau. In this article I will discuss the many ways you can get back on track.

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Are you frustrated with your progress at the gym? Do you pump iron week after week, only to see the same physique time and time again? Do you feel discouraged and disheartened by your progress? You may just have hit a plateau!

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Frustrated with your progress at the gym?

Are you pumpin iron week after week, only to see the same soft physique starting back at you in the mirror?

Have your gains vanished like $1 bills at a gentleman’s club?

 

Don’t worry, you’re not going insane.

I’m sure it seems like just yesterday you were packing on fresh muscle and racing to that lean ripped body with no end in sight.

Then suddenly one day you found yourself struggling to add to weight to any of your exercises.

Can’t seem to squeeze out one more rep on anything.

Still training properly and following a good diet, but all progress has stopped.

Muscles aren’t going up.

Fat isn’t coming down.

What gives???

Chances are you may have crashed face first into the nasty plateau wall.

Happens to the best of us.

And it’s the number #1 killer of motivation.

Major “secret” cause of why almost everyone quits in first 2 months.

It’s only natural for your drive to drop when you stop seeing any progress.

Who wants to keep doing the same thing with little or nothing to show for it?

And you know what?

They can happen to any one of us. I’m not immune to plateaus. And neither are you.

But, we can prevent them or blast our way out of them.

To see how I’m doing it, check out:

A Spartan Rises

And you’ll see there is a method to the madness…

Just as Corey discovered:

“well finished week 6 of the training and I have been training for awhile but this program has helped me make some great gains in areas that I seemed to plateau at. The ladder system of training is great way to gain more. I have in 6 weeks went from approx 180 to 190 on weight gain. Massive jumps in weighted dips, weighted chins, bench and squats. Been a great 6 weeks so far…..”

What most guys don’t realize is they can kick-start or ‘reboot’ their body to blast PAST any plateau that’s holding them back.

Deets here:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Can’t Nobody Hold You Down

Breaking Free of the Chains that Bind

More proof your Doctore speaketh the troof:

“Completed my first full Spartan 7 today and also made my own food intake map which I’ve stuck to. The results? 4lbs lost which is pretty incredible. I also climbed/jumped up the strength ladder on every single exercise.

This is after being stuck at the same stubborn weight for over 6 months previously. Well worth the effort! Thanks Ryan.”

Rik posted that in the Spartan Stronghold.

He started with a bang and hasn’t looked back.

Armed with new Spartan training methods and tactics he’s been able to break free of the chains holding him back.

Plus the community support and feedback has helped not only Rik but many Rising Spartans STICK WITH IT.

Like Corey who’s been hitting it hard for several weeks now.

Wednesday while leaving the gym he posted via mobile:

“Just finished up the workout…had a increase in squats….weighted dips…..bench…..was a great morning workout….also gained 1.8 lbs. (this week)”

Boom boom boom.

Real strength progress & personal growth fueled by a newly disciplined mindset.

Part of The Spartan Psyche – something that is slowly installed as you progress through A Spartan Rises.

Because discipline responds just like your muscles.

 

The more you train and use it, the stronger and more powerful you become.

And the more stronger and powerful you become, the better positioned you are to help others.

Because hey, if you’re not on higher ground how can you expect to lift them up??

Not a question of personal worth or value.

Just a thought you should ponder if you’re ready to take the next step forward in life, it starts here:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

In just a few hours the NFL season will kick off.

Plenty of anticipation and bitter disappointment comin around the bend.

Especially for those Raven’s fans (gooooo Broncos!).

But hey, even if your team loses still plenty of reasons to be happy.

Now if you’re still really bummed out, don’t fret… here’s a lil secret fix to boost your happiness levels:

STRENGTH.

Huh?

Well, a man is not as happy as that same man if he were 5x, or even 2x… stronger.

Sure, you & I know with greater strength comes a great physique, but there’s a whole lot more to that package.

For example the Center for Disease Control found, as we grow older, proper strength training:

Reduces or staves off arthritis, diabetes, osteoporosis, back pain and depression

Improves your balance… reducing risk of falls by over 40%

Reverses standard age-associated loss of lean muscle tissue

Increases metabolic fat burning rate (while everyone else’s crawls to a virtual halt naturally…)

So while everyone else around you is slowing down… you’re speeding up.

Getting stronger & faster.

Exactly what we want.

Course lotsa guys go about working out and strength training all wrong.

In fact, many end up weaker.

Below are some of the biggie mistakes.

Make sure you aren’t doing them:

1. Training to failure
2. Improper rest times
3. Using the incorrect number of sets and reps (happens more than you think)
4. Not stressing your muscles the way they are intended to work
5. Lifting too heavy for muscles to grow

There are a lot more, of course.

To make sure you aren’t committing mistakes like these (and save yourself a bundle of frustration), check out A Spartan Rises today at:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

I keep bangin this drum.

Complex workouts are not only unnecessary, they often set you back further than put you ahead.

‘Cuz they have you focusing on the wrong stuff.

That 20% trivial that barely moves your muscle needle.

Instead of zeroing in on what really matters.

Like the ancient Spartans did.

See they weren’t crazy warriors with complex moves.

No no no.

In fact, suicidal recklessness, berserkery, and rage were prohibited in a Spartan army, as these behaviors endangered the phalanx.

Spartans regarded those who fight, while still wishing to live, as more honorable than those who don’t care if they die.

They believed that a warrior must not fight with raging anger, but with calmed determination.

With focus and purpose my man.

In other words, you shouldn’t try to set personal bests every time you lift by going into a terrible range.

You also shouldn’t dissolve your energy by following complex workouts, but instead make steady progress with the same calm determination.

What are complex workouts?

Well, if it

Has you training more than 4 days a week

Has a different routine each day of week

Uses more than 15 exercises

Requires any type of super, drop, or giant sets

Combines lifting with cardio

Then it’s sucking away your time and leave you wondering if what you’re doing is actually working.

But I teach the opposite of that. I teach simple, focused strength progression in A Spartan Rises.

http://www.aspartanrises.com

It begins with your first lesson on The Spartan Strength Ladder.

Once you discover how to use this, you’ll see yourself getting stronger every workout.

You’ll also be surprised at how simple this stuff is when you follow the Spartan method.

Just like Jack posted in The Spartan Stronghold last week

“God Bless these workouts. I look forward to doing them every morning, and really think the program is keeping me level headed in dealing with the rest of my crazy schedule.”

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Ever heard of The Spartan Phenomenon?

Ok, probably not.

Let me explain.

I have no idea exactly when or why this happens – only that it does.

See, it starts off small: one of your co-workers looks at you and says,

“Hey… have you been hitting the gym?”

Then one day your significant other remarks your clothes are fitting much better.

Next, someone on the street asks you to help carry a bag because “You look like strong guy”.

And it only accelerates from there.

Just like it did for Rik:

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

“Into the final week of the program and still climbing up the Spartan Strength ladder nicely.

I’ve been going to the gym for nearly a year now but I’ve had more compliments in the last month or so than the previous 11 combined!

It’s not a coincidence!!!

Looking forward to taking a break and then finding myself a new workout to sink my teeth into.

Thanks to Ryan and in fact all of you guys for the support along the way – this is just the beginning.”

-Rik F.

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

It’s strange.

There comes a point in your Spartan training where you get more compliments and positive feedback in a month than you have in past year.

I don’t know when or why, so I leave as it is: a phenomenon.

Now don’t go confusing this as some magic pill.

Cuz it ain’t that.

You still gotta work.

Invest your time (less than 5 hours / week) in Spartan training.

Pay with hard-earned sweat.

Just like Rik did.

Just like all the other Spartans in training are doing.

Just like you can.

And you’ll get a front row seat to what The Spartan Phenomenon experience is all about.

Join Here:
http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

A man is not as happy as the same man if he were 5x, or even 2x… stronger.

There seems to be no end to research pouring in about strength.

Sure, you & I know with greater strength comes a great physique, but there’s a whole lot more coming with.

For example the CDC found, as we grow older, strength training:

Reduces or staves off arthritis, diabetes, osteoporosis, back pain and depression

Improves balance… reducing risk of falls by over 40%

Reverses standard age-associated loss of lean muscle tissue

Increases metabolic fat burning rate (while everyone else’s crawls to a virtual halt naturally…)

While everyone else is slowing down… you’re speeding up.

That’s what we want.

Course lotsa guys go about working out and strength training all wrong.

In fact, some end up weaker.

Below are some of the biggie mistakes.

Make sure you aren’t doing them:

1. Training to failure
2. Improper rest times
3. Using the Incorrect number of sets and reps (happens more than you think)
4. Not stressing your muscles the way they are intended to work
5. Lifting too heavy for muscles to grow

There are a lot more, of course.

To make sure you never commit mistakes like this (and save yourself a bundle of frustration), check out A Spartan Rises today at:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Mmm hmmmm.

It’s a crystal-clear bright day here in Denver.

Those sun rays make your Doctore feel all nice and generous… so let’s knockout some trainin questions.

“Hey Ryan, cardio after weight lifting, people say it burns you fat but will it affect your muscle gains?”

Not a good idea, it can have a negative effect on your muscle gains yes.

Really wanna separate those session if at all possible.

Do cardio in AM and lift in afternoon or vice versa.

Or separate days.

Otherwise make sure you do the RIGHT type of cardio training (such as Spartan Inferno) post-lifting so you aren’t scrubbing away hard-earned muscle.

Nextttt

“I want to know how often do I have to train a specific body part (for example biceps) to gain strength and mass, because I don’t know how much rest is the most appropiate to reach these goals. Finally, I’d like to know how many grams of protein should I take the training and the rest days, because I’ve heard many things but you’re the expert”

The expert eh?

Why I am flattered!

Who said sucking up never works?

You don’t need to alternate protein on rest or training days.

That’s over-thinking things (a common crime thanks to all the fitness wizards spewing out dribble).

Save it for the ladies man, they’ve got more experience with that anyway.

Keep it simple – start with consuming 1 gram of protein per pound of bodyweight.

Now when it comes to training for STRENGTH and MASS (and the lower bodyfat that follows):

You don’t need to focus on how often to train a specific body per week divided by rest hours multiplied by protein shakes.

Again… over-thinking and over complicating.

Keep it simple.

You simply climb up The Spartan Strength Ladder.

You’ll dive deep into this during the first week of your Spartan training in A Spartan Rises.

Once you master that…

Functional strength goes way UP

Lean muscle mass piles UP

Energy levels shoots UP

Unsightly bodyfat and stress levels slide DOWN

All in a days work… with time left over to *gasp* still have a life!

Start climbing here:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist