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Read More›This one comes up a lot.
Usually a question about a ‘bodybuilding’ method.
That’s when I stop’em and let’em know.
I don’t teach bodybuilding.
Just look at some of the fun stuff it involves:
…Ain’t nobody got time for that!
More importantly, what’s the GOAL, the reason behind all that work?
Ultimately it’s to pose on a stage with a buncha other giant buff dudes in speedos and have random people affirm that your physique is a little better than the guy next to you.
Congrats, here’s your trophy and cash prize.
Um okk..
Hey, nothing wrong with that, for a lotta guys thats enough to get them forward.
Cool.
But why bother for some little trophy and a few benjamins when you can train for so much more?
And the time investment is 10x less!
Because now you’re laser focused.
You’re using fitness to IMPROVE your life (not RUN it).
Big, big difference.
You build a lean Spartan physique.
Energy levels shoot through the roof so work is a breeze.
You take on riskier assignments.
Bigger paycheck starts showing up.
Now you’re on a role.
You begin to feel it.
What’s interesting is… so does everyone else around you.
Walk into a room & your Spartan aura fills it, turning heads your way.
Some wondering who is this guy?
Others curious about what you’ve been doing.
And of course a few haterz jealous of your DRIVE.
Cuz you put in the hard work.
They didn’t.
Discipline weighs ounces.
Regret weighs tons.
Either way, you gotta pay.
Get started with your FREE Spartan Training:
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Alright Spartans, you’re looking for that edge and extra boost when you workout. Your food and water intake is good and you have a great workout program. There’s many supplements out there and one that many have heard of but the benefits may not be as well known..
Creatine is one of those supplements that has been out for a long long time and there have been many studies done on it.
In terms of just regular creatine monohydrate, nothing that has been enhanced or has any added garbage to it, then it’s perfectly fine to take.
As long as you don’t have any kidney issues or other health related issues. If you’re unsure check with your doctor first and let them know you are going to take it.
You do want to make sure that you are drinking a lot of water though, at least a gallon a day, in order to get the benefits from it. That way you maximize your lifts and see the gains you want.
Another benefit is that when you stop taking creatine, you don’t just lose all your gains. In simple terms it’s a energy system that will allow you to lift a little more than you normally could.
So when you stop taking it you don’t have that extra energy push to lift even more, but all your muscle and strength you gained while on it will stay with you.
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Real simple on how to actually take creatine. Nothing too complicated but a couple options.
All you need to take per day is 5 grams.
Again, make sure you are drinking plenty of water, can’t stress that enough.
The option comes in with a loading phase.
Some guys like to start with taking 20 grams a day for 5 days to really saturate the muscles then take the maintenance 5 grams a day after.
That’s up to you whether you want to do that or not.
Some studies have said it’s beneficial while others say theres no added benefit to doing it. The decision is yours on that, but lean towards the loading.
Should you take it? Well very simply. Yes. It’s a great tool to add into your arsenal of Spartan tactics for putting on mass.
Understand though that creatine, like all supplements, is only a tool.
Just because you have a hammer doesn’t mean you can suddenly build a house.
You have to have a great foundation and the the dedication to use it properly.
Know as well that it’s a great addition to pack on strength when you hit a plateau and need that extra push.
Remember, all this and more are covered in A Spartan Rises. Join today for free and start your journey!
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Alright guys, you’re ready to work out. You have the motivation and desire to do so. But you’re not sure what direction to go to get the results you want.
First off it’s obviously going to depend on where you are now in your current progress. Ideally you should pick a strategy that you are already closer to achieving and stick with it.
If you’re already kinda in shape and you’re just looking to slim down then abs would be ideal.
If you’re a skinny guy and you put on mass faster then obviously go for that.
The reason being is that whatever you’re closer to getting and you start working towards and seeing the results, it’s going to help you re up your motivation.
It will also help you in achieving the longer goal in working out and improving yourself continually.
It’s important that you strategically pick the quicker wins to help you stay in the game and get the results you want.
Abs come from losing body fat, not doing crunches everyday and waiting for them to pop out. They are won in the kitchen so if you’re ready to shred then it’s time to up your nutrition game.
Eat right for your body, track your progress and allow yourself the patience to reach your goal. It won’t happen in 1 day.
If you’re ready to bulk up then do it right and be careful not to just add fat in bulking. Lean muscle mass is the key here.
Mass burns fat and will help you when you’re ready to shred.
Bulking is typically just good calories over your baseline a day, something like 500 to start. That’s just a suggested start though.
It’s up to you to track your progress weekly and adjust that number as needed. Everyone’s body is different so it will depend on you.
Remember, all this and more are covered in A Spartan Rises. Join today and start your journey!
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You’ve never been to the gym to workout or you used to workout but life got in the way and you haven’t been in awhile.
It’s a challenge for many to get started and to keep going. You’ve read some fitness magazines, your friends go to the gym and you see their results or you’ve been watching all the great videos on YouTube. But it’s still difficult to go.
In the beginning the goal is not so much the workout itself so don’t get overloaded with the fad 30, 60 and 90 day plans.
Instead the goal is to consistently build the habit of you wanting to go to the gym. You’ll need to stay focused on doing that.
The Doctore is here to give you the simple solution you need to do just that.
Set up a schedule that works for you and stick to it. If that means you go on Monday, Wednesday and Friday then stay with that.
It may be hard depending on your job or family but this is the beginning, figure out what works and stay with it for the first 6, 8 or 12 weeks.
That’ll build the habit and help you forge the path to victory.
Enjoy the little victories in knowing that you’ve been going every day you said you would.
The reason is because if you are consistently going to the gym then you’re going to end up with a better body.
The first week or two may be the most challenging but when you start seeing the results and once other people start mentioning to you the bod you’re getting, that’s when it will become more clear.
Getting you into the gym will not only make you feel better but it will begin to make you aware of what you’re putting into your body and seeing how it affects your results.
You’ll start to see what works and be able to make changes from there to get the ripped warrior physique you’ve always wanted.
Remember, all this and more are covered in A Spartan Rises. Join today and start your journey!
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Here’s the deal, you always want the best bang for your buck. You want to get in the best shape but nutrition is not something you know a lot about and there are many new fads for what you can do to “get ripped fast”.
The thing is, intermittent fasting, Adkins, high carb, low carb, zero carb, magic carbs, blah blah.
They’re all fad diets.
Whether they work or not is irrelevant because here’s the real question you need to ask yourself. Is it sustainable? Is it something you can adapt to and live with for the rest of your life and maintain the body that you’ve gotten from it?
Generally speaking, for most guys, intermittent fasting is not ideal to get the body you want. More harm than good type of scenario. You could get short-term results but long term damage.
Gotta understand that fitness is a lifestyle change not a quick fix.
Another thing too is trendy diets aren’t required to get in shape.
Before all of the fad diets that have been spread all over the fitness world existed there were still plenty of people in shape. They weren’t worried about carbs or gluten and they were still cut like a Spartan warrior.
SPARTAN REALITY: The reason you may not be in shape or even just getting the results you are wanting isn’t because of the intermittent fasting.
It’s likely because something is off in your core processes and you aren’t balancing your food intake as needed. You have to change that before you change your results.
So lean towards eating 6 small meals a days.
It’s a better and more sustainable plan and you can easily adjust it to put on weight or lose weight instead of trying all the fad diets.
Stick to what works with nutrition and don’t try to complicate it with fads.
Awareness, measurement and optimization is key.
Remember, all this and more are covered in A Spartan Rises. Join today and start your journey!
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You’ve been lifting and you have a little unevenness in your definition either your biceps are big or your triceps are small or vice versa, it can go for any muscle group really. You want to correct this by putting on the needed mass. That brings up a great question…
Before we get into number of days understand that the biggest thing it comes to in terms of gaining mass, and your results working out in general, is your nutrition.
If you’re not eating enough and if you’re not eating the right things then you won’t see the results you want or put on mass.
Not eating the right types of food is a whole other topic but just know that what you put in your body DRASTICALLY impacts how it looks.
Second thing is focusing on the 7 best exercises for building a ripped hard body.
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Those are the ones that are really going to put mass on your body as they have the biggest impact and require total strength, not just one group or another but all together.
Don’t make the mistake of getting into isolation exercises where you end up with disproportional muscles, not utilizing your strength properly, etc.
Well…that’ll vary depending on the program.
You shouldn’t need to train more than 3-4 days a week to get good results, with an hour tops in the gym.
Don’t forget a lot of times your body needs to rest and recover to build that muscle back up after you tear it down at the gym so you don’t want to overdo it and be at the gym every day lifting weights.
Main thing is GET IN THERE & KILL IT.
Remember, all this and more are covered in A Spartan Rises. Join today and start your journey!
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Well the short answer is….YES!
It’s a common question for many beginners and overall there is some confusion around it. So let’s set the record straight right now.
You want to continue to maintain your flexibility while working out. If you don’t stretch you’ll get real tight and stiff and have all these muscles but walk around like a popsicle stick and won’t be able to move.
Also, it’s better for your overall health to keep flexible and that allows you to gain bigger muscles, something we all want to do.
Plus, if you don’t stretch then you’ll have a bigger risk of injuring yourself.
That’s due to the fact that you tear your muscles down in the gym while working out and stretching them is like a massage for them, it stimulates growth and repair.
To help you get those bigger muscles and lessen the risk of injury stretch AFTER you work out.
Some like to stretch before but there have been many newer studies that are saying stretching before may not be the best thing for you.
It’s advised that you do it after to lessen the risk of injury.
So after you finish your workout stop and spend 10 minutes or so stretching your body, just make it part of your routine.
That way it will keep you from getting tight and walking around like the tin man.
Overall it’s better for healthy muscle growth and being flexible will allow you to show off your hard work and dedication.
As always, remember, all this and more are covered in A Spartan Rises. Join today and start your journey!
You hit the gym hard 3-4 times a week. Stretch, do some cardio, lift hard, drink a protein shake and eat good most days. You’ve been at it for months mixing it up with programs that claim to get you a body in 90 days or 6 weeks and etc. You look in the mirror after all that work and dedication and BOOM! You have the same body or at least it’s not the one you thought you were working for and you don’t understand it. WHY AREN’T YOU SEEING RESULTS?
First off, understand that your body is a feedback mechanism. This may seem simple and you might be thinking, well I know that. You understand that eating 5 Doritos Locos Tacos will likely end as badly as it did before but you do it again anyways ignoring your bodies feedback. That’s not how to get the results you want. The same logic applies in the gym. If you’re not seeing a difference in your body then you’re not making the right changes and you’re not listening to the feedback. This is a critical tool utilized in A Spartan Rises where you gain insight on how to listen and understand what your body needs to get that ripped Greek God physique.
With that realize that you should be tracking your progress. If you’re not then how do you know you improved in the gym? Sure, you know you can lift 135 pounds on bench but should you always do just that? NO! You can’t do the same thing everytime you go to the gym expecting different results. That’s not the mindset forged by the Spartans and it’s not what is utilized to get a glorious physique and maintain it. You can start by tracking your progress with a workout log to see your improvements. Know what works and doesn’t work. You lift 135 pounds this week. Next week you’re at 140. That’s progress forward and suddenly you begin to see your Spartan results for all that work you’ve put in.
Another great thing to do is track your food. You say you eat healthy most of the time? Well we need to get you eating healthy all of the time. Many people have differentiating ideas of what is right and wrong. You don’t need all of the fluff you just need the facts. You think Spartan warriors cared about gluten? No, they cared about what is good for their health and strength. All you need to know about your food intake is covered in A Spartan Rises. Along the same lines of utilizing tracking methods like your workout log, you should be doing it for your food to see what works as well. Boom, now you’ll be on your way to more visible results. It’s a matter of evaluation for you at this point and essentially you need to see where you are missing the mark and make the adjustments to get that ripped warrior physique on your path to success.
Finally, congrats on going to the gym if you have been. It’s a mindset change to go and continue going. Maybe you have started to slack off due to your lack of results or maybe you’re finally ready to get back at it and get the 6 pack to impress not only yourself but the ladies too. You hold the key to your victory. This isn’t a quick fix to look good and then welcome back the laziness. This is a LIFESTYLE change and in A Spartan Rises we cover not only what it means to change your lifestyle. We also cover how to achieve it, master it and own it. How to get the body you’ve always wanted and how to maintain it’s glory. Spartans fight for honor and respect. Earn mine and yours while forging forward.
Think you have what it takes to forge a ripped Spartan body? Ready to FINALLY see the results you’ve always wanted and to stop wasting time in the gym not getting that Greek God physique? Wait no longer and take a walk down the path to victory. It’s all laid out for you step by step in A Spartan Rises. Join today and start your journey!