Daily Doctore

Let me tell you a story.

Recently one of my buddies was asking me about how to get more lean muscle mass, why nothing he was doing was working even though he was doing everything “right”, and what should he do?

So I asked him a few questions and within about 5 minutes it was obvious what the problem was.

It’s a problem a LOT of people have.

Chances are you have this problem, too.

I know I used to have it.

And until I fixed it, I was constantly on the workout hamster wheel – always doing SOMETHING but not seeing any significant physical changes.

What problem did my friend have?

Believe it or not — focus.

Men who know how to focus their time and energy on the right things have zero problem shredding fat and stacking on muscle at the same time. It doesn’t matter if you’re Arnold Schwarzenegger, Sylvester Stallone or a working dad trying to juggle career, family & health. Guys who don’t know how to focus their time and energy on the right things (93% of lifters) are almost always flabby, soft and frustrated.

And guess what?

I’m going to show you how to use this power to your mass-building advantage.

The way guys like Arnold and Sylvester do.

The way successful men who’ve sculpted a head-turning body do.

And the way YOU can, too — starting right away inside A Spartan Rises.

This is probably the simplest way to get your body NATURALLY producing more testosterone, and thus hard muscle as quickly as possible.
This training philosophy has saved me countless hours in the gym and the physique changes you’ve seen on YouTube.

It’s why I only need 3-4 hours a week to train & that’s it.

Go here next:

http://www.aspartanrises.com

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

There’s a reason Arnold Schwarzenegger won SEVEN Mr. Olympia titles.

Won it consecutively for 6 years in a row.

No small task.

Mr. Olympia is the title awarded to the winner of Joe Weiders Olympia weekend contest.

Basically all the best bodybuilders in the world come out and compete fiercely for it.

Now I’m not a bodybuilding guy, but there are strategies and tactics you can adapt from ’em when building your Spartan-like physique.

The problem is lotsa guys follow the WRONG advice.

Like Arnold himself pointed out,

“American magazines wrote about the split routine as if it were my secret: it become the big thing.  Everybody thought that was how I’d grown as much as I had in such a short time…”

…but I was doing heavy squats, heavy bench presses and this provided some of the foundation work of my body, which has always made me appear strong.  Certain bodybuilders lack that look. They have good bodies but don’t appear powerful. The reason is inadequate foundation training.”

Bingo.

Nowadays it’s even more prevalent.

You see tons of ‘big’ guys at gym who look like puffy marshmallows.

Cuz they skipped the foundation training and are doing mostly isolation exercises.

Or loonnnng workout routines.

So instead of dense, rock-solid muscle, they look like they’re smuggling water balloons under their skin.

All that effort gone to waste.

Give me HALF the hours he spent training and I could build him 4x stronger looking physique.

Why?

Because A Spartan Rises follows the same proven muscle growing philosophy that worked for Arnold.

You build from a SOLID STRENGTH FOUNDATION.

And in just 9 weeks you can have your own.

But – it’s really easy to mess this up.

Like just slapping on the heaviest weight you can and lifting.

Wrong.

or doing 3-5 reps for everything because that is the ‘strength range’.

Incorrect.

Seems counterintuitive but I did it by doing just a few simple exercises only 3x a week along with the Spartan Strength Ladder.

You can see the safe, sensible plan I used at:

http://www.aspartanrises.com

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

Was reading up on the new 300 movie and found this lil interesting tidbit:

“Sullivan Stapleton said that he was extremely skeptical when he was cast whether he would be able to build the requisite “six pack” for the role. He thought some people naturally had it and some people didn’t and he was one of the latter group. But once he went through the training, he got “six pack abs” himself and said he was pleased to realize that anybody could develop them with the proper training.”

But it wasn’t the training that was the key factor.

It was something most guys overlook…

Later on Sullivan described how he got his abs by making big changes to his diet.

So as you can see, it’s perfectly normal to think genetics, family history or something else outta your control is holding you back.

Just don’t stay with that thought too long.

Cuz it ain’t true.

Usually the root cause is only focusing on ONE of the Spartan Body Triad components.

That’ll get you nowhere fast.

Need to hit all of ’em.

You’ve got:

The Spartan Body Triad

(30%) Dynamic Strength Training

(40%) Calibrated Food Intake

(30%) 360 Recovery

Mucho guys get their weight training started but they leave out the two other pillars!

And as Sullivan discovered, what you eat has a MAJOR impact on your physique (or lack thereof…)

When you give your body the right foods at the right time it will not only reward you with greater energy, but also faster muscle growth.

And NO – you don’t have to starve yourself either.

Or stick to some super intense diet.

Those are just not realistic approaches.

Instead, using the Food Intake Breakthrough in A Spartan Rises you can learn how to erect a shield around your body so the occasional bad food or lazy week doesn’t tarnish your body.

It’s how I can take vacations and stuff my face with cheese fries and guzzle beer without an ounce of guilt.

I also included bonus footage where you can look over my shoulder for a week and watch the meals I prepare to see for yourself how easy it is to maintain a steady flow of muscle-building and fat-burning nutrition when you take the Spartan approach.

You’d be surprised how quickly you’ll notice a change.

Go here next:

http://www.aspartanrises.com

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

Today I’m going to teach you how to quit.

Say whaaaat?

Yes.

QUIT.

It’s typically pegged as the bad guy but tis not always the case.

Some habits in your life NEED to stop.

(If you aspire to sculpt a chiseled muscular body)

I used to dip in college, nicotine is some powerffulll stuff.

Quit it cold turkey.

Just did a 31 day stint of quitting caffeine (after years of ingesting it daily).

You probably have at least one habit you do on a daily basis that you know in the long term is detrimental to where you’re trying to go in life.

If you’re ready to give it the axe here is my simple 3 step formula.

Yea takes a lil bit of willpower but nowhere near as much as you think.

STEP 1: Decide You’re DONE

You’ve gotta honestly tell yourself you’re done with X.

And mean it.

Not wishy washy “I’ll try and see”.

No.

DONE.

STEP 2: REPLACE

This is where a lot of guys fall off the wayside.  Whenever you stop a habit you leave a void or hole… and if you don’t fill it with something else you’re much more likely to fall back into it.

So you gotta pull the ol Indiana Jones SWAP.

Just as he swapped out the gold idol for a bag of sand you need to swap out your bad habit with a new one.

When I quit dip I swapped it out with gum.

For caffeine swapped coffee with decaf tea.

This will help you from slipping back into your previous routine.

STEP 3: REMEMBER

This may be difficult depending on how long this habit has been in your life – but anchor back to when you DIDN’T have this and remember you got along just fine in life.  Before you smoked, drank, whatever it is.  Take yourself back to those days and allow your mind to see you’ve already lived life without it and survived just fine.

That’s all there is too it.

Now, it’s not easy, but it’s TOTALLY do-able.

Especially when you break it down into little steps like this.

Which is exactly what we do in A Spartan Rises too.

So instead of being overloaded with 1000’s of tips and things to do you’re given small actionable tasks to complete.

Each moving you one step closer towards building a ripped Greek God physique so you’re motivation stays sky-high.

Just like X discovered:

Go here next:

http://www.aspartanrises.com

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

Life as a skinny lil guy can be pretty rough.

You’re virtually ignored.

Your presence (just like your body) carries no weight.

You’re called cute, sweet and similar names to a fluffily bunny.

People may not say anything to your face but you can sense the lack of respect oozin outta their pores.

Your ideas shot down.

Your advances on women go completely unnoticed.

Your sentences get cut off frequently.

I should know as back in the day one strong gust of wind could’ve swept me off my feet.

There were A LOT of things I was doin wrong, figured I’d share them with you today.

Make sure you’re not doing them:

1. Eating 3 meals a day, wreaking havoc on your metabolism
2. Inadequate protein intake (or wrong type of protein)
3. Not using proper food timing to nourish muscles for growth
4. Wasting time on ineffective exercises
5. Training for size not strength – seems counterintuitive but fixing this
6. Working out TOO often, sometimes going harder is NOT smarter
7. Doing muscle-eating CARDIO – running on treadmill, elliptical, etc.

There’s lots more but these are the biggies.

To make sure you never commit mistakes like this (and save yourself frustration of never gaining lean muscle mass) checkout A Spartan Rises.

If you buy today you’ll also get my bonus interview with the Men’s Style Godfather, Antonio Centeno where we talk about ‘Style for the Fit Man’.

You’ll need it ‘cuz you won’t fit in those skinny jeans and loose t-shirts once you’re done.

Today only you’ll receive it at no extra cost.

Go here next:

http://www.aspartanrises.com

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

Wow what a weekend.

Flew mom & sisters in town to show ’em around Denver and we had a blast.

Took’em out country dancing too.

A year ago that wouldn’t have been possible cuz I had two left feet.

Didn’t know a thing about music or rhythm, let alone partner dancing.

Now I get compliments every time I step off the dance floor, girls lining up to ask for a dance and even fellas coming up to shake my hand.

All of which I am very thankful for & appreciative of.

There’s a simple 3 step formula I followed to make this a reality.

You can use it too – for dance, new physique, better job, you name it.

Goes like this:

1. DECIDE you’re going to get / do / become something

Without this nothing else matters. You gotta want it man.  Want it enough to take the licks that’ll come your way (they ALWAYS do) and move forward in spite of.

2. FIND someone who’s accomplished it and learn from them

This is how you remove or greatly reduce the learning curve.  Don’t go making unnecessary mistakes that other’s have already made and can teach you to avoid. We just want to make the necessary ones so you can get better ASAP.

3. COMMIT to being the #1 worst

Yup.  You gotta be awful before you become great.  That’s life.  Just like the seasons.  You can’t change it, so embrace it.  The faster you get to being the #1 worst (by making tons of mistakes) the faster you’ll become the best.

That’s all their is too it.

Pretty simple.

Well why don’t more people follow it?

Mostly because #2 they try to just do it entirely on their own without seeking experienced advice OR their pride is too big to follow through on #3.

You do have to put your ego in a corner for a bit.

But if I stuff my massive one into a box and take the beats you absolutely can too.

The choice is yours.

Just gotta… decide.

PS – And if you decide building a traffic-stopping physique is on your list then your next step is to get started with A Spartan Rises.  It’s the simple, step-by-step training experience to building lean muscle mass and instilling the Spartan mindset required to get it.  Go here next:

http://www.aspartanrises.com

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

STEROIDS!

or pro-hormones, HGH… whatever you wanna call’em.

Becoming wayyy to much like counter-candy these days.

Poor, frustrated gym-goers turn to the juice cuz they think there is no other way.

Why?

They trained for a little bit and didn’t see instant results.

Plus they’re bombarded with fitness magazines and supplement ads showing super freaky jacked dudes and they tell themselves they’ve got to be missing something.

Well truth is, they are.

But steroids ain’t it.

(You don’t need’em to get a ripped physique if you do the RIGHT things).

Zoom out and ask yourself what is the purpose of putting your HEALTH, future and soul on the line for some temporary puffy muscle gain?

HINT: There is none. It just don’t make sense.

Tis why I’ve never bothered.

And now ol’ Doctore is preaching to you.

Stay away.

While I’m not rushing to the pulpit just yet I will tell ya a total physique transformation is a journey.

A permanent, life style redesign.

Not some magic ‘quick fix’ then back to bein sloppy.

With the ultimate outcome = YOU in a ripped Spartan body, mentally stronger, radiating confidence and taking life by the horns.

It don’t happen overnight.

But it does happen with the full mind, body & soul training in A Spartan Rises.

Like Adam posted:

===

Honestly, I started the program to gain weight, so I’m headed in the right direction. Depending on time of day, I weigh anywhere between 163 and 168. I posted before that this is HUGE for me because for the past 16 years or so, I weighed as high as 155 and as low as 140.

Anyway, this program has been something of a spiritual endeavor for me, in a way. I’ve never been this dedicated or focused, and I like that I’m swimming in waters that are unknown to me.

It hasn’t been easy, which is a change, because I’m the type of person who picks things up quite easily. Thanks for your help, guys. I have found this forum to be rather helpful, and I have found the posts in here an important supplement to the directives the Doctore gives us. It’s definitely given me clarity when I was struggling with some of the concepts.

===

Then Cameron chimed in:

===

This program has been somewhat spiritual for me as well. The concept of sharpening your skills and being humble enough to respect the inherent struggle and associated growth with strength training has many applications in life.

===

For specialized help, check out A Spartan Rises.

It will help you get started on the Spartan body path FAST.

And, building lean muscle much quicker WITHOUT harmful steroids or drugs.

(or without spending hours & hours in gym).

Go here next:

http://www.aspartanrises.com

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

Okay so here’s the thing:

Lotsa guys think ‘recovery’ just means sleep a few extra hours.

Afraid that’s not the case.

There’s a lot more too it than that!

So when you’re training hard keep ALL these recovery factors in mind:

1. Get Massages

Massages help relieve the stress and tensions we’ve inflicted on our muscles not only from training, but also sitting around in office chairs all day! Shoot for once a month

2. Visit a Chirproactor

These guys can take almost anything out of alignment and get it back in place.  They also often take a more holistic view at your overall health and can provide great second opinions so you are stuck with tunnel vision prescription.

3. Try Acupuncture

This is on my to-do list. Acupuncture helps relax your muscles and release harmful toxins (similar to massages) helping to get your whole body back in tune.

4. Stretchhhhh

Get a foam roller, some thera-bands and incorporate stretching AFTER your workouts. This will help prevent you from becoming the Tin-Man as well as avoid muscle imbalances

5. Chill in Sauna / Hot Tub

Just relax and soak it in, feel your body releasing the tension.  Both of these are great for physical and MENTAL recovery (cuz you shouldn’t have your phone on you either, just close your mind and relax).

6. Go for a Swim

Swimming is tough… but I’m not talking about a full out lap race.  Just do a few lightly-paced laps to get the blood throwing throughout your body and loosen up the joints.

7. Sleep

Yes, it is important, but as you can see not the sole factor in recovery.  Shoot for 8-10 hours.  That sounds like a lot but if you view at a ‘part’ of your training you can find a way to make it happen. I also suggest you take up Steve on his offer for a great pair of luxury linens to lure you to sleep earlier

http://www.aspartanrises.com

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

I read an idiotic fitness article the other day.

Was preaching about the importance of isolation exercises in your workouts.

For those outta the loop: isolation exercises are single muscle movements like bicep curls, tricep push down, etc

Oh man.

I laughed at the absurdity of it.

Then I started to cry because I realized this was in a popular fitness magazine and thousands of poor souls around the globe would follow it.

Thankfully your plugged in here so we can save you from your sinful ways.

You probably wanna know what the big deal is.

‘ol Doctore is gonna fill you in.

See, your muscle size and strength increase in TWO ways (when trained correctly).

First, your body packs in more muscle fibers, makin’em all nice and swole.

Second, your neuromuscular efficiency makes mucho improvements.

When your brain tells your muscles to move or lift something heavy it fires off an electrical signal telling’em to work.

The better signal the muscles receive, the more powerfully they work.

Think of it like your internet speed.

The faster speed you have, the easier it is to download movies, play video games or watch the latest cat video on YouTube.

But if your speed is too bogged down, many of these activities become next to impossible.

Which brings us back to isolation training…  does not improve neuromuscular efficiency.

So you’re working out… but erasing your strength.

Oopsies.

No strength = no fat loss, no lean muscle mass, more susceptible to diseases,  lower pay, lower self-confidence.

It piles up quick.

Don’t let it happen to you.

From day 1 my Spartans are trained on the strategic importance of strength training and are taught my step-by-step method on how to increase it almost daily.

Just like Matt B. discovered:

“For the record…This is the best workout and system I have ever done.  It is simple and easy and I have seen instant results and continue to see my body and health transform right in front of my eyes…”

Get stronger here:

http://www.aspartanrises.com

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

Wrapping up the final leg of south pacific tour and finally got some internet.

It’s been a minute so we better get to work.

Hurry hurry hurry right?

There seems to be a never ending increase in promises to the speed of training results.

90 days…

60 days…

2 weeks…

All to easy to get sucked into it.

Why hasn’t the scale moved?

Why do I look the same?

When will this stubborn belly fat finally melt away?

Reminds me of checking in at the hotel lobby in Fiji.

The concierge said someone would be coming to hand us our room key.

After about five minutes, one of the buddies I was with marched back up to the front desk wanting to know where the room keys where.

“They’re coming” the concierge said, then smiled & added, “Fiji time”.

We were quickly informed on the beautiful islands of Fiji everything runs on Fiji Time.

Meaning there was no rush and it wasn’t acceptable to work yourself into a frenzy.

Just relax and and enjoy.

Most guys (especially those training less than 2 years) would do well to adapt Spartan Time when it comes to training.

Stop driving themselves crazy wondering why their six pack hasn’t shown up or why they haven’t seen any growth in their arms.

Too focused on rapid timing of results results results.

If they eased up a bit, walked away from the carrot-stick chase, they’d discover this workout stuff isn’t so confusing or unpredictable after all.

Now the one thing they should keep an eye on, week after week and ‘go frenzy’ about is…

PROGRESS.

That should be happening every week.

If not, you’re doing something (or most likely, many things) incorrect.

There is a step-by-step roadmap you can use to ensure every week you are moving closer & closer to your ideal hard body.

Just like Corey W. found out,

“I sure wish I had taken some before photos- the difference from then to now has truly been a massive change-gained size-definition-strength in all areas of lifting—been trying to gain to be over 190 and finally hit 192- I have truly enjoyed this workout”

Get on Spartan Time here:

http://www.aspartanrises.com

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