People consume process crap DAILY yet we have to convince the general population that taking a protein powder or creatine is something they should take. 🤦‍♂️ ( 💯 consume these if you’re deficient). This is how bad we’ve misled & how much of a disservice we’ve provided people.

The absolute, hands down best way to transform your body & keep it fit & muscular for the long term is to progressively strength train. Nothing compares. ❌HIIT ❌Cardio ❌Circuit training All these are good tools to use periodically. Not months-on-end methods to apply.

30 day challenges keep out of shape people thinking building a healthy body is a quick process. News flash 🗞️ it takes years of consistency & solid execution if you want real lasting results. 30 day challenges are a marketing strategy for a quick profit. Be wary.

Essential applications for muscular HYPERTROPHY: ▶️Sets, between 1-30 reps ▶️Must take these sets close to muscular failure ▶️Ample recovery to stimulate growth ▶️Eat enough protein/calories to fuel repair & muscle tissue regeneration ▶️Phase your workouts ▶️Great technique

Your ability to tolerate acute bouts of pain & discomfort is going to have a HUGE impact on how much muscle you will build.

You either workout to sweat & burn calories or you workout to produce adaption. The former loses weight in the short term only to be met with a huge plateau. The latter produces long lasting sustainable changes & builds the body up to look strong fit and resilient.

If your doctor, chiropractor, physio, osteo etc. says STOP lifting, run. There’s always a way to modify resistance training. Balance is key.

As a coach I will never be able to help a client get a great physique if they’re unwilling to eat in a calorie surplus. This goes for anyone working with a coach. If you refuse to eat food to build, don’t expect to build very much muscle 🤷‍♂️

Multiple ways to progressively overload: Add weight Add sets Add reps Increase tempo Reduce rest periods Increase work capacity Use advanced hypertrophic methods Purposeful priming Increase range of motion *All things we INTENTIONALLY focus on at the BR365 Strength Lab

“I can’t get good sleep”: doesn’t prioritize protecting last hour religiously “I can’t get in shape”: constantly tries fad exercise/diet plans “I can’t save money”: Splurges on monthly promotions/doesn’t work on a side hustle/skill development Your troubles are your fault

There’s a reason entrepreneurs and blue collar workers tend to be a little more out spoken. We’re not going to get fired for saying things most people are thinking.

How anyone can look back at what happened during COViD and still trust the media and the govt is beyond comprehension. I believe accepting the truth is more painful and traumatizing than willfully believing the lies for most people.

For breakfast people will be like “35 grams of protein is too much food!” and then go and crush a 800 calorie muffin and “coffee” from Starbucks. Crazy town

A coach who sells his/her services on fast results (like weight loss & fat loss) should be avoided. Yes, you should see results. A good coach will produce this. However, in most cases the results should look like strength gains, more energy, increased stability etc.

As a strength coach, I prioritize 2 things religiously. 1. Great form/technique 2. Lifting weights that will actually produce adaptations If your gym, space, group class etc. doesn’t do this, do yourself a favor & invest in a better solution…if you want an ROI.

My greatest asset as a coach is to keep people out of their own way. This is the true value of a good coach. Examples: Keeping them fed Focused on strength Educating on muscle-fat exchange Limiting overly stressful “healthy” exercise routines Practical goal setting

“Just because a workout is hard doesn’t means it’s effective.” Stressed state + high intensity workout = poor results/higher cortisol Poor mobility + hard fast workout = injury waiting to happen Hard workout with no rhyme or reason, with interfering signals = TBA plateau

Health > money. The healthier I’ve gotten, the more opportunities I’ve received. The more energy I’ve had to capitalize. The more confidence I have to make moves. The money has always followed.

Want to build muscle? Stop jumping on boxes for time. Stop doing HIIT. Stop doing a bunch of cardio. Stop following the same exercise style. Stop lifting easy weights. LIFT HEAVY STUFF, EAT MORE PROTEIN & FOLLOW A PLAN FOCUSED ON GETTING STRONGER. All else is nonsense.

Your inability to stay focused on getting stronger and lifting to build muscle is causing you to see minimal results. Everyone wants to be in a fat loss phase yet has no muscle mass. What do you think your body is going to look & feel like after? Answer: Weak & frail.