Daily Doctore

The fellas are raving about this one.

Latest video up on Sparta Strength which dives into the 7 best exercises for building muscle.

These are the big movers & shakers.

Will stack on slabs of rock hard muscle (if you’re training is coupled with proper food intake & recovery as taught in A Spartan Rises).

So do you only need these 7?

Pretty much.

Of course you can do some isolation work, nothing wrong with that.

But your training regimen should consist primarily of these guys…

IF YOU VALUE YOUR TIME.

If some guy likes spending 3+ hours in the gym great for him.

But for busy men living an fast-moving life like you & me we need to focus on what works the BEST and master those.

Dig’in & enjoy.

Watch the 7 Best Exercises Video here:

http://www.aspartanrises.com

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

 

Tomorrow is Turkeyyy day here in the States.

Can’t wait to gobble up everything.

Yes – dark meat turkey soaked in gravy sitting on top of creamy mashed potatoes & stuffing.

Followed by at least two slices of cool pumpkin pie.

All washed down with some Martinelli’s sparkling cider.

Repeat.

This Thanksgiving, I encourage you to have to strength to eat what you want and not feel guilty about it.

Way to do that is simple.

All comes down to the question:

Do you use fitness to strengthen your life or run it?

Ya see, most guys use fitness as some type of crutch for their crippled self-worth.

So they let it run their lives like a jealous ex-girlfriend.

They whine and moan about how they can’t eat this or HAVE to spend tons of hours in the gym.

Sad. Sad. Sad.

But entirely their CHOICE.

The wiser choice is recognizing the need for recovery and space.

Even though you probably don’t “feel” ya need it.

Let yourself savor good food, company and tryptophan-induced slumber and you’ll be amazed at how much more stronger you are when you come back to the iron.

Which of course is waiting patiently for you and not going anywhere.

Eat up.

Go here next:

http://www.aspartanrises.com

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

Just got back from a great biz trip.

I don’t know about you but whenever I get back from a trip I always find myself more energized.

Ready to hit work, the gym, relationships – everything – at full throttle.

There really is a power in simply taking a break and recharging.

If you do it right it’ll bump up your strength and muscle gains big time… and more importantly, your motivation.

Just like I teach in A Spartan Rises.

And like Brett discovered when he sent me his story (my comments to follow):

===

A big shout out to you, you really are good at what you do.

You bring out the best in people.

When I signed up with you, I thought I was going to get to a new way of

training and eating, that’s it.

What I enjoy most is the daily ”perk me up emails’’.

I have had a ” personal trainer” for the past 10 years.

In all those years I have never felt as I do as per the last 7 weeks.

After I stumbled over your Workout Corner, and signed up, I truly am amazed

the difference you have made in the way I look  at my workouts and eating habits.

To be honest if there is one thing I want to pass onto my son, is to show him at this early

age in his life, is not to waste ANY time in a gym, let alone years and years, of doing

useless ”NON COMPOUND” movements.

Yes the workouts are hard, to be honest I do get a little nervous walking towards to the gym, but since I have started with you

I have not wasted ONE workout, let alone weeks of workouts.

===

Lovee it.

Brett hit on something that sounds so simple but it’s not easy (which is why most guys skip it).

It’s AWARENESS.

Being 100% aware and honest about what you’re doing, not doing and why you’re body looks like it does today.

A Spartan Rises is the tough love mirror that forces you to find the gaps in your training and plug them.

Start today:

http://www.aspartanrises.com

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

“Oh great… it’s acting up again…”

{For you poor souls without Mac’s 😉 }

What is the best thing to try when your computer or phone starts acting up?

REBOOT IT

Give it a clean slate – wipe that past, if you will.

90% of the time this works, and not just for computers… but your workout motivation levels too.

You see, during your workout journey you’re going to have days that you slip up – you drink that soda, down that beer or just don’t feel like humping it to the gym.

What do you tell yourself?

“I’ll do it tomorrow”

Then what happens?

Well… tomorrow turns into the next day, and so on.

Pretty soon you avoid addressing the issue because you don’t feel like facing the “lie” you told yourself.

I did this all time.

Then I made one easy switch in my brain and the problem vanished.

You can make this switch too.

You simply need to learn to ‘reboot’ yourself every now and then.

You see, when you reboot any electronic device you are WIPING some of the memory clean – eliminating any negative processes bogging it down.

That’s why they work again when powered back up.

So instead of beating yourself up if you miss a workout or eat something you think you weren’t supposed to, why not try a REBOOT instead?

You simply say to yourself:

“Hey – I didn’t go to the gym yesterday but that is OK, this is a marathon not a sprint.  I’m rebooting myself and will hit the weights Friday right after work”

The objective here is clearing your RAM and getting your reset back on the path to workout success.

The alternative is you simply freeze up; or worse, crash and never climb back on ze wagon.

I hope you will push the reset button when you need it.

Time to hit the gym son.

PS – This is just one tiny example of how critical the right MINDSET is for sculpting a muscular Spartan physique.

99% of workout programs out there are all about exercises… and that’s it.

 

If all you needed was exercises to be successful, you’d be ripped already and wouldn’t be reading this e-mail.

Instead, get the total transformation training package only available in A Spartan Rises.

More details here:

http://www.aspartanrises.com

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

Let’s do some Q&A today shall we?

First up is Juan:

“I am 33, fairly slim, too late to get a spartan body? How many years of training would I need to get to your stage, if possible?”

Lol it’s never too late man.

I’ve got Spartan graduates like Marc who is 68 and kicking butt.

Said he finally dropped those last stubborn 5 pounds thanks to the program.

As to how long it will take… it really depends… ON YOU.

How consistent will you be?

If you’re on again off again it’ll take a longggg time.

If you’re doing the wrong things (i.e. – not following growth principles taught in A Spartan Rises) it’ll take a longgg time.

But if you sack up, focus on those core training elements that matter… you’re looking at 12 months to 2 years.

If you want to keep it – a LIFETIME baby.

So here’s my question for you…

Does that really matter?

Will you quit now because it takes time?

I hope not.

It’s a common question (how long??) but it’s the WRONG question to ask.

If you’re asking that question you need to seriously reconsider your mindset.

Building a hard body is not a one & done deal.

It’s a lifestyle adaptation man.

So the question isn’t oh gee gosh golly how long will this take Doctore?

Naw.

The question is, how can I modify my lifestyle & thought patterns to build a physique I’m proud of.. WITHOUT wasting my life away at the gym?

Yeaaa boy, now you’re on to something!

And you can find the answer one of two ways.

You can waste years of your life figuring it out on your own.

If you’re young this may not be a big deal.

OR you can follow the proven path laid out in A Spartan Rises lifestyle program.

Choice is yours.

Just make it!

Go here next:

http://www.aspartanrises.com

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

Ahh yes, more proof I speaketh the truth.

Getting ton’s of feedback from rising Spartans.

This one just arrived hot off the email press:

Craig sent in:

===

“A Spartan Rises has given me the best results I have had yet.

From the age of 18 I have been tall and skinny.

From this age I have tried to gain muscle and have always failed.

I was going to the gym and lifting the wrong weight with the wrong diet.

I never seen any results and just put it down to metabolism.

7 years later, i then started the spartan training and after 7 weeks I am bigger than I have ever been.

I have gained 14lbs and enjoy going to the gym.

Thanks for a workout that doesnt get boring and is simple to follow.

Diet is the hardest aspect for me but i am finding it easier with the Spartan food intake guide

Thanks Ryan”

===

Love getting these.

And there’s an important lesson for you here too.

Sometimes you can become your own worst enemy.

Because you get trapped in the same pattern of thinking / doing.

So you end up seeing the same little to no results – and, understandably (like Chris), tell yourself building lean muscle just isn’t in the cards for you.

Genetics, hard gainer, limited time, family history.

Whatevs.

Point is, guys get trapped in this cycle of inside-inside thinking all the time.

So don’t feel bad.

However if you STAY there then yes, feel bad.

For things to change for YOU… YOU’VE got to change.

Sometimes that means branching out and trying new things.

Like the SIMPLE approach to training.

The GOOD NEWS is that’s exactly what you learn in A Spartan Rises.

How to build a ripped Spartan physique with less than 5 hours a week.

Yes it takes work.

But when you’re seeing the rewards (like Chris did) I’m pretty sure you won’t mind puttin in the effort.

Get started here:

http://www.aspartanrises.com

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

Uh-oh.

NFL season has just begun here in the States and already we got a weekend of upsets & surprises.

Thankfully the Bronco’s weren’t one of them as they held off the Colts comeback to clench the win.

Lotsa dropped passes, penalties and mistakes all over the place.

But that’s to be expected, the season is just starting!

Takes a few games to shake the rust off, iron on the kinks.

Would be pretty silly for players to just quit after having a bad first few games.

What’s even sillier is many guys who are lifting do just that.

They try some new workout they found online or in a fitness mag and after a few weeks of mistakes or minimal progress they drop it.

Whenever beginning something new – hobby, job, relationship, whatever, there is always the sucky period.

This is the time when you are not proficient at whatever is you’re trying to do because you gotta learn the ropes.

And the only way you learn is by making mistakes, recognizing them AND CORRECTING THEM / adjusting.

Not – oh boy I made a mistake… better stop now!

No no no.

Why do you think football players watch film?

So they can study what they did right and wrong – correct and improve.

It’s the same reason we use The Spartan 7 in A Spartan Rises.

This mindset tool becomes your ‘film’ so each week you can see where you excelled and where you have opportunities to improve.

And each week you get bigger, stronger, better.

Just like Bill discovered:

===

“Wanted to drop you a quick line to mention that I absolutely love the approach here (a Spartan Rises). I’ve been buying ‘tools’ like P90X, Insanity, T25, a program called ‘MI40’ (from Ben Pakulski), Books like Body for Life, the 12-second Sequence (Jorge Cruz = total moron, btw), and TONS of other stuff, since 2008.

I’ve always failed to finish these programs because I never had the right mindset. I feel like I’m starting to understand and wrap my head around this missing element and how that contributed to my prior failures.

Your podcasts are great, the Spartan Rises videos are fantastic (the ones i’ve seen so far) and it just feels like this is the one tool I stumbled upon that woke me up. Given that I’ve purchased so much garbage in the past, I was reluctant to buy ‘A Spartan Rises’. I now feel like this was one of the best things I’ve bought.

I also want to comment on one of the major differences in this program from any other, which is the unlocking of the videos for each Spartan 7.

It’s perfect for me because it forces me to take changing my mindset one step at a time, and gives me something to ‘earn’ and look forward to. Also the emails I get are based on what I’ve unlocked so far so I feel like i’m not getting too much information.

No other programs I’ve seen work this way and I believe this will be the reason that I succeed with you. I can tell a tremendous amount of work was put into this and I want to let you know I (and a lot of other people) appreciate it – VERY MUCH.”

===

Go here next:

http://www.aspartanrises.com

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

 

“I’m already starting to see results.

It excites me to know a man my age (66) can still build muscle and increase physical fitness.

Thanks for the plan……it really works!”

-Buzz R, training in A Spartan Rises.

Love these e-mails.

This one just came in fresh this mornin’.

It’s NEVER too late to start getting better.

To improve yourself and become a stronger man.

All you have to do is hop on the internet and you can see examples of men like Buzz (and even much older) accomplishing feats of strength.

Why?

It’s not from genetics, a magic potion or inborn ability.

Nope.

Simply because they refuse to QUIT.

Life is funny in that the people who demand the most from it very often GET IT.

The guys who stay seated, sit in the back and settle for getting by… well they get what they expect… not much.

But men who charge into a challenge, and like getting beat down once and while so they rise up higher…  they get first dibs.

Everyone else settles for thirds, fourths or scraps.

As you head into the weekend I encourage you to take an honest assessment of what you’re getting out of life.

If it’s not truly what you want, YOU’RE the only one who can fix it.

And the really good news is…

You can set your life on a whole new trajectory with one tiny decision.

That gets the mind free, the wheels greased & rollin.

But, it’s up to YOU.

Forward!

http://www.aspartanrises.com

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

Greaaaat weekend here in Mile High.

Bronco’s clenched a Super Bowl appearance and on top of that it was 61 degrees Sunday.

Which of course means… perfect motorcyclin’ weather!

(Especially if a lil cutie asks you to take her out for a ride).

The hardest part about cruising with a chick on the back isn’t when you’re actually cruising.

That’s easy.

It’s when you’re stopped at a red light or stop sign.

Cuz any wiggling or movement from them is felt 10x as much.

So you really gotta hold that bike up.

But when you’re zipping down the highway, wind at your back, any movement from them is easily absorbed.

Hardly matters.

Funny how true that is when it comes to training.

When some dude is mulling around, deciding what new program to try or supplement you use…

He’s STANDING STILL.

Making things 10-20x harder on himself.

But when he is MOVING FORWARD (even if uncertain about his decision) he is on the quickest path to success.

Too many guys think they need every step mapped out from A-Z before beginning their transformation journey.

Naw man.

You have one step: get to A.

Then B.

And so on.

That’s why 97% of workout programs are crap.

They try to force feed all A-Z steps on one fell swoop.

This translates to instant info overload and zero progress.

But A Spartan Rises keeps it simple.

You get physically (and mentally) stronger every week.

New coaching videos are unlocked each week as you complete your journey to Spartan at at steady, consistent pace.

Just like Zach S. discovered:

===

I would like to thank on here Ryan Masters for creating all of this and for all his hard work.

I have already learned so much and I am not even half way done with the program.

Everything Ryan has to say is informative and correct. Since a young teenager I have searched and searched on how to develop a healthy strong body. I was so fed up with getting information from dumb magazines and older steroid meatheads in my gym.

Ryan’s workout methods have made working out more enjoyable, my nutrition more enjoyable, sleeping and recovery more enjoyable, and have truly made my life a lot more enjoyable.

Even though I have never met Ryan he has sure helped and changed my life for the better whether he knows it or not.

So Ryan I would like to give you a big thank you for all your hard work and true dedication on presenting people the knowledge on how to be a smart and strong person.

Can’t say how happy I am to finally find a guy and a program that truly works for those we are dedicated and patient.

===

Love it.

Can’t make this stuff up.

This is why I do what I do.

And while there’s more to life than just being in ripped Spartan shape.

Being in Spartan shape helps you get the most out of it.

Start your journey today:

http://www.aspartanrises.com

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

I get this question all the time.

And I’ve always ignored it.

‘Cuz there is never only ONE thing needed to change your body (or life for that matter).

It’s always a system you gotta optimize.

That’s why I taught you about the Spartan Body Triad & why I still follow it to this day.

Ok ok.

With that disclaimer outta the way lets knock this baby outta the park.

“What is the best exercise for six pack abs?”

It’s NOT crunches.

If you’re doing crunches you can stop today (you’re welcome).

Instead, it’s leg raises.

Yup, these babies not only work your abs but overall core.

Great exercise back from my gymnast days.

I did a whole video on them for ya here:

PS – Have you subscribed to Sparta Strength yet?  Why in the world not?  Let’s get better together.

http://www.aspartanrises.com

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