Doctore

It’s chilly up here in Mile High today.

But sunny and hey great food is right around the corner…

Reminds me of rushing home from school cold Friday evenings STOKED because my friend finalllllly got Super Mario Brothers 3 for Nintendo.

Yes, Nintendo.

(Sadly if you’re 18 or younger its probably a foreign word.)

Sure we could have played outside like Mom said…

but hey…

the Princess wasn’t going to save herself!

And in THOSE days of gaming… it was all or nothing!

No saving your place.

You had to knock out the whole game in one sitting.

Or… START ALL OVER next time.

Clean slate, all previous progress erased like an etch-a-sketch tossed around in a dryer.

Course, a couple years later along came SAVE points where you could stop the game, and pick back up later, right where you left off.

Made progress realistic because now you could tackle the game in lil chunks.

Bit by bit.

Would you agree that’s much simpler and a BIG time saver?

It might surprise you…

but tons of guys STILL try the SUPER MARIO method for achieving their ‘leveled up’  Spartan body.

Hit the gym, throw some weights around, feel good about ‘doing something’.

Rinse, repeat.

Months go by and seasons change…

but strangely enough their body doesn’t.

Cuz they’re not making strength progress.

Like I teach in A Spartan Rises.

Guarantees you’re getting stronger every week.

Just like Jay L. discovered.

Was on a call with him yesterday and he was raving because his bench press was up 45 pounds.

Danggg.

How would you look if you benched 45 or even 20 more pounds that you do now?

How do you think you’d feel possessing that much additional strength?

Like a… BOSS.

Hey, not saying being weak is the devil.

You should always do what’s right for you.

But me? I’ll stick with getting stronger and better every day.

Specifically, following the secret of The Spartan Strength Ladder here:

http://www.aspartanrises.com

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

It’s often called the great equalizer.

A homeless beggar has just as much of this as a wealthy millionaire.

A 350 lb couch slob has the exact same as a champion athlete.

Exact same what?

Time.

24 hours, every day, to make the most of.

So it makes sense to start there if you’re looking to get ahead in life.

Whether it’s fitness, fortune, relationships, etc.

The use and MISUSE of your time will dictate your results.

Don’t like your current results?

Start investing your time better.

That’s one topic one of the Spartan Bootcamp guys asked about.

“Time management. You run this programme and if I’m not mistaken you’ve mentioned running a couple of other businesses in one of your videos. All of this whilst still being very committed to the gym and, from what you’ve written and said, having an active social life. I know it’s not about commitment as the most committed guy will give up if there are constant road blocks.”

Here’s my a-b-c take:

It’s not time management at all.

You can’t manage or control time.

You manage YOURSELF.

What YOU do with the time you’ve got.

One tactic I rely heavily on is lists.

Your mind is meant to think, plan and dream.

Not store endless lists of honey-dos, future goals and daily tasks.

Get that stuff out of your head and on a paper / digital list.

Let’s start real simple like.

Tomorrow, after you wake up take just 10 minutes and write down 3 things you want to accomplish that day.

Just 3.

Nice n focused my man.

Keep that list on you throughout the day.

Check off each item as you complete it… notice how good that feels?

Asses yourself at the end of the day after completing your 3 simple items.

Feel better? Feel like you took steps in the right direction?

Bet ya will.

Try it.

This is how you start and get it done.

Success breeds success.

Don’t forget to put on that list complete Spartan Bootcamp, otherwise you won’t get a spot!

Go here next:

http://www.aspartanrises.com

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

Wanted to take my brother on an unforgettable trip this weekend.

Boy oh boy was it ever.

Highlight was alligator wrestling.

As in legit, 200-500 pound fully teethed gators.

Swampy waters and all.

There’s a lil park near us that offers this because they need help checking the gators for wounds and distributing medicine.

When we started, trainer told us not to hesitate (and to dodge left when they snap at you from the right…)

You hesitate = you lose a hand… or worse.

The number of alligator attacks isn’t super high in the US – but most attacks are fatal.

Those jaws can crush with a force of over 2,000 PSI!

Once they chomp down they ain’t lettin go.

The biggest one I wrestled was a 7-8 footer. It was heavy and feisty.

Once I grappled its neck, it started snapping back and forth I realized I’d better not let go or I wouldn’t be writing you this today.

After an intense struggle I dragged it to shore and we found it had been bitten by another gator so the trainers gave it some meds.

My heart was still pounding.

But this was not the first gator I wrestled that day.

In fact, this was one of the last ones.

See we started with the little fellas.

Like 2-3 feet.

Easy to pick up and check.

Slowly worked our way up to the big boys.

That’s a problem that kills lots guy’s when it comes to working out.

They’re ready to build a ripped new physique so they dive right into the giant alligator pen and get eaten alive.

Wayyyy too much info and activity overload.

Too many things changing all at once – new meals, workout, supplements, habits.

Often times ends up becoming a frustrating mess.

That’s not what I teach in A Spartan Rises.

I teach the simple approach.

Where each week you are given a new lesson on sculpting your Spartan physique.

This way it’s EASY for you to stick with it, ‘cuz you’re seeing progress right away.

Just like Cameron did,

“What impresses me about this program is the amount of strength and size one can gain in a short period of time. In about 4-6 weeks people were asking me what I was doing and my weight increased about 7-8lbs with more definition in my abdomen. The way you have put everything into manageable pieces is amazing because these concepts for sustainable fitness take practice.”

You don’t have to wrestle alligators, but after completing A Spartan Rises you’ll be ready to if that time ever comes.

Join here:

http://www.aspartanrises.com

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

The Risky Thing About Protein

Name,

I hear it all the time.

“I’m eating tons of protein… why aren’t my muscles growing?”

Welll… this is what happens when you paint with a such a broad brush.

Happens ALL the time in fitness.

In fact, I’d say it’s one of the top 3 cruel traps that snares most guys into getting zero results.

They think they’ve got the box checked off, when in reality they’re not even on the right page.

Trips a lotta guys up.

Take protein for example.

Many guys fool themselves because they’re eating “protein” but they end up with zero muscle because they’re chugging down the wrong kind of protein.

So now you got a double whammy cuz you’re doing the work but seeing no return.

There are a few solid sources of protein every guy trying to build muscle and get ripped needs in his diet each week. If he’s skipping these, well… he might as well skip his workouts.

One is eggs. Top source of quality protein that your body happily takes and starts building muscle with right away.

That’s what we want. Eating the right protein at the right times.

I cover this in much more detail in my Food Intake Breakthrough course.

This was the lynchpin of my transformation and can be yours as well (as long as you DO what I tell you in it – sorry, not a magic pill).

PS – Here’s what Stephen, 54 year old physician said after going through it:
“What I like about your program is that it teaches you to help your own body and to learn your own metabolism. Somebody may say they are doing this or that, but I now know what works for me.”

Bingo. Now you’ll know what works for you because you’re seeing your body change. Start now:

http://www.aspartanrises.com

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

It never fails.

Every once an a while some fella starts whining:

“I love your emails but I don’t have time right now, it’s too much!”

Because in case you didn’t know by now, my Spartan e-mails literally jump out of the computer screen and headlock you into submission… forcing your eyes to gaze upon the screen.

Right?

Oh wait… they don’t?

Hmm.

It does raise an (understandable) question I get fairly often:

“Why do you e-mail me every day?”

Short & sweet answer:

Weed out weakness.

Ya see my job is to help men around the world take charge of their lives by forging Spartan Strength.

Which leads down the true path of building the Spartan body, confidence and respect.

It’s not a workout.

It’s a no excuses, no delusions approach to living the life you’ve always wanted.

And it ain’t for everybody.

Cuz it takes work & self-investment.

Sweat. Time. Money. Sacrifice.

I weed the phonies & wannabes outta here quickly, so they stop holding up a spot for the true Spartan disciples.

My daily e-mails are just one of the tools in the toolbox for this.

Helps my future Spartans while at the same time turning away men too afraid to take control of their lives.

If that means I have to ruffle some feathers and get a few fellas panties in a bunch, so be it.

They’re not wanted here.

I only want to invest my time in guys like you.

Someone who isn’t out to make himself a victim at ever corner.

A cork drifting aimlessly in the sea of life.

A man who realizes they do have a life, they need to be in charge of it and keep marching forward.

That’s why I created A Spartan Rises.

Not only is it a process that transforms the physical core, but it builds a mental toughness, a respect for yourself and for those around you, and helps you become a force to be reckoned with in life.

Wayyyy more fun that shaking on the floor in the fetal position.

Start here:

http://www.aspartanrises.com

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

So check this out.

After bungee jumping in New Zealand I explored through the Ruakuri Caves down in Waitomo.

Man it was cool, felt like something out of a sci-fi movie.

Glowing rock that looked like marble curtains, hundreds of stalagmites & stalactites.

Plus thousands of nifty lil glow worms.

Interesting part was how water stress formed almost all of it.

Rushing water from underground rivers would wear away at the rock, making the caves larger.

Dripping water from the ground expanded the stalactites.

FYI – It takes 100 years for a stalactite to grow 1 cm. Yikes.

Did you know your body is molded in a similar fashion?

When it comes to packing on lean hard muscle, your body shapes and sculpts based on the STRESS you place on it.

Most guys think size comes from direct stress to your muscles… nope.

While that is certainly one component, it leaves out a whole bunch more.

That’s why “feeling sore” is a terrible indicator of your training effectiveness & progress.

Two other growth components are your central nervous system (which controls your muscles) and endocrine system (hormones).

So you can workout all day until your blue in the face, but if you’re stressing the wrong parts of your body, or using an incorrect amount of stress, you’ll get stuck in workout limbo.

Now if you’re training is designed to incorporate all these components (like A Spartan Rises is) you’ll start seeing your body change faster than you thought possible.

AND

You need LESS time to train cuz now you’re giving your body exactly what is needs to mold and re-shape.

Just like Ryan H. found out and posted the other day,

“Let me tell you guys .. I work 40 hrs a week and then I start working on my business which is another solid 30-50 hrs a week.

Didn’t like how what little muscle I had was disappearing so was excited I found this program. I’ve put on about 30lbs so far in about 3months or so.

However, I bust it at the gym and have recently been doing bonus workouts to hit lagging areas for me.

I still eat pizza but in nyc I walk five miles daily.. I’ve never lifted before; never knew what I was doing.

Great program.”

To see how Ryan accomplished all this, go here next:

http://www.aspartanrises.com

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

A subscriber pops the question:

===
“In quite a lot of your emails you refer to doing squats and dead lifts a lot and how much this can help your body ‘bulk up’.

Just wondering is this quite essential to building your upper body strength instead of just concentrating on arms chest etc in the gym.”
===

Don’t think I’ve ever used those terms… but I know what he’s gettin at.

Now before I answer your question, I could spout off a list of feel good isolation exercises.

So nobody feels left out.

Or say that you can get all the training you need from a towel or makeshift home gym.

But that would make me a liar.

So I’ll tell it to ya straight:

You wanna build a lean Spartan physique?

Ya know, the kind were you look fit and tough but not hopped up on ‘roids.

Well…

You gotta lift.

Real weight on REAL exercises.

Not bicep curls.

Not tricep push downs.

Not leg presses.

Not even dumbbell raises.

So yes, squats are a must.

If that makes your stomach shrivel – good!

You’ve gotta strech past your comfort zones to grow.

If that scares you so much you’ll never attempt them, ummm… you better call it quits now.

Even the Doctore can’t save you.

Deadlifts you don’t have to get into until later.

But squats are required for fast, effective full body muscle growth.

When trained the correct way (as taught in A Spartan Rises) you’ll be stunned at your overall growth.

They’re p-o-w-e-r-f-u-l.

Which means it’s easy to train them powerfully WRONG.

Like so many often do, and then wonder what the hubbub is about squats.

Sigh.

Some men you just can’t reach.

But those who answer the squat racks call and follow The Spartan Strength Ladder are always happy they did.

Go here next:

http://www.aspartanrises.com

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

I’ve said it before and I’ll say it again.

Simply tossin around weights in the gym is not enough to build your body and health.

But that’s exactly what most guys do.

In fact, some will get so gung-ho they start training 4, 5 or even 6 days a week.

Yikes!

That is a recipe for disaster.

You wouldn’t think so right?

You’d think hey… the more I lift and workout, the better shape I’ll be in!

But then what happens next sets you wayyy back.

Because right around the corner from too much lifting is…

OVERTRAINING.

Overtraining occurs when you are no longer able to recover.

That means your lifts start going down, energy levels go down, and you may notice mood changes, appetite changes and elevated heart rate.

Once this happens to you, it’s not like you sit one day out and everything’s kosher.

No no, you often have to take a few weeks off to let your body return to ‘normal’.

All the while your results slip backward.

Best way to AVOID overtraining is to prevent it in the first place.

Get.Your.Rest.

Strive for 8+ hours.

Your body (and future self) will thank you for it.

http://www.aspartanrises.com

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

Once upon a time there was a skinny guy who wished for nothing more than having big biceps girls loved putting their hands all over.

So he did what any muscle-bound fella would do… hit the gym.

Started training and adjusting his food intake.

Upped the amount of protein he was eating and cut back on sugar.

A month later he was sorely disappointed when he looked in the mirror.

He couldn’t see any changes!!

It happens more often than you think.

And the reason why will surprise you.

‘Cuz he was suffering from STRENGTH LEECHING.

This is what keeps skinny guys skinny and weak guys weak IN SPITE of their best efforts pumping iron.

They ain’t packing on muscle since their workout wasn’t designed to prevent strength leeching.

Instead they’re putting too little stress on their body.

Which means it won’t change.

OR, they’re putting toooo much stress on their body, overwhelming it.

Once this happens, they’ll notice a performance loss in strength and slip into overtraining.

Do’h!

So now every workout leads to sapping their strength and doesn’t build on the previous session.

This is common with most bodybuilding and muscle magazine workouts.

Maybe you’ve even tried a few.

If you happened to put the incorrect level of stress on your body andy you watched your strength leech right out.

Now, if you take the Goldilocks approach and use stress levels that are justtt right – you’re in business.

Your body will kickstart the muscle growth and fat burning process because you’ve

How do you know much training stress is needed for your body?

It varies from person to person.

But there is a simple 1-2-3 method you can can follow to ensure you’re muscles are getting the right amount of stress needed to grow.

Following this you don’t have to worry about strength leeching.

And you’ll be surprised to see yourself making progress every week now that you’ve plugged the leak.

You can see the safe, sensible plan here:

http://www.aspartanrises.com

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

Last night something interesting happened.

But let’s hop back in time 6 months ago…

I was leaning against the rail of the dance floor watching couples twirl around energetically.

A nice young girl came up and asked me if I knew how to Country 2 Step.

I said yes and nervously lead her onto the floor.

‘Cuz see, I barely knew it.

Like, I’d only done a few lessons in a small dance room.

Never been out in the wild navigating the hectic stampede on the dance floor.

And our dance exposed it.

I imagine I looked like a cross between someone shot in their leg and a zombie.

Zero rhythm.

Zero flow.

Zero everything.

Flash forward to last night.

Stepped off the dance floor and a smokin’ hot blonde stopped me, smiled and said,

“You are an amazing dancer!”

What happened next isn’t important.

What does matter is what happened between the two dances… because you can use the same approach to 10x your training results.

Obviously the #1 factor is action.

Practice.  Get in there and it get it done.

But the quickest change came from my dance coaches.

Cuz they could spot my problems a mile away and could tell me exactly what to do to fix ’em.

Could I have figured it out on my own?

Absolutely.

If I wanted to waste more time and frustration trying all sorts of techniques and methods that didn’t work first.

Instead I opted for the fast lane.

Still requires work, yes, but with an expert showing me the way to go I arrived 10x sooner.

And happier.

Now, I’ve had a lot of guys ask me about coaching sessions.

And until now I haven’t had room in my schedule to accommodate.

But today is the day.

While I don’t have many slots available, I do want to help those guys who are serious about their growth and desire a pair of outside eyes to help them tackle whatever problem(s) they’re facing.

It’s not cheap.

But for the guys looking to get to the next level and are willing to implement, it’s perfect.

Check availability here:

http://www.aspartanrises.com

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