TRAPs, TRIs, & CLEAN TIRES!
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When I lived in MS & worked for Ole Miss. We had a coach that used to joke with me in the gym and say….
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“E, my man, when you live in the south guys focus on the 3 Ts! Big TRAPs, BIG TRIs, and CLEAN TIRES ON THE TRUCK!”
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I thought is was hilarious! But I have to admit, since I was a teenager I have always worked on having big TRAPs & TRIs. No Lie, when I was 14 my friends & I would literally try to shrug the world in weight.
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To this day I still work on shrugs, my wife @ironbodybyartemis jokes with me when I start to do my shrugs.
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Now I focus on using a weight that I can work the full ROM of the shrug & have no other movement happening in my neck & back. See this is the key to shrugs as with any other isolated movement. Let the area you are working on do the work!
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I’ll work a moderate load and bang out like 20-25. To the point I feel a good burn & fatigue the traps.
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Many times I even find that when I am experiencing some neck and shoulder tension, these sets of shrugs actually get my traps to settle down & I find more Neck & Shoulder ROM!
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Interested in working on some TRAPs & TRIs? I have a group starting in November!
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EmpowerU: Men Online Group Trainging will begin Nov 4 thu Dec 29th! An 8 Week Program to power thu the holidays & enter 2020 LEAN & STRONG.
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EmpowerU: Men Online Group Coaching includes:
*My signature 8-week Circuit Shred to Optimize Strength Training:
*Nutrition Template to Optimize Fat Loss &Â Lean Muscle Gains
*Weekly 60-minute Phone Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Successes
*Access to Private Facebook Group
*A Welcome Packet to give you the direction, accountability and support that you need.
*An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production
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Click HEREÂ too receive exclusive information on the group
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Space will be limited click HERE
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders #circuit #fatloss #circuittraining #kettebells
EMPOWERU: MEN ONLINE TRAINING GROUP
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How do you plan to face the holidays & the new year?
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Are you interested in entering the new year kicking ass?
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MEN! I am going to be launching my new EmpowerU: Men Online Group Coaching!
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This group will be open to 10 Men looking to power thru the holidays & enter the new year kicking ass!
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EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th! An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.
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EmpowerU: Men Online Group Coaching includes:
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An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.
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My signature 8-week Circuit Shred to Optimize Strength Training:
*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you     will get the entire program for the 8 weeks and lifetime access to the program.)
*Proven to reduce body fat & gain lean muscle mass
*5 Days of training per week for 8 Weeks
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Nutrition Template to Optimize Fat Loss &Â Lean Muscle Gains
- A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
- This template will be based off your current weight and goals. It will be a template for you to follow. Guidance as to making modifications to the template will be given, if asked in the weekly calls.
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Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success
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Access to Private Facebook Group for support from other members and once a week support from Eric. Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.
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A Welcome Packet to give you the direction, accountability and support that you need.
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Training with me for over 75% off the regular price! Click HERE to snag a spot!
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Click HERE to receive all the information for this awesome group that will begin on Nov 5.
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Click HERE to receive exclusive information on the group and instructions on saving a spot when registration is open!
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettebells
SNATCH ATTACK
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Here’s a fun little bout of conditioning!
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Grab a kettlebell, moderate size. You know…not too much…not too light…Just right. Call it your Goldilocks Bell!
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Set timer 40s of work & 40s of rest. You will work for 10 rounds. In the 40s of work get 10 R/L then rest for 40s. Simple easy conditioning!
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In the video I was using a 20kg kettlebell. This is my sweet spot to hit up some snatch conditioning. I call it my snatch endurance day.
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The cool part is my heart rate when from 120 to 145 in this bout of conditioning. I have been working on this for a few weeks so I am up to 12 rounds. This works out to be 16 mins! 16 mins of snatching & getting some killer conditioning in.
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It also helps to build up some toughness to the hands. This is really the point where you have to watch out. Stop if your hands start to get hot spots. See torn hands are no good & only hold you back from training. Once you start to feel the burning pain in your hands, your technique changes. Once technique changes, then your work is for nothing.
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See I’m all about quality not quantity. Put in the quality & sure enough your quantity will build up & you will be stronger than ever.
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Are you interested in conditioning similar to my snatch endurance training?
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In my 8-Week EmpowerU Men Online Training Group you can experience the conditioning I program for maximum fat loss & lean muscle gains!
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Click the link on my bio to receive all the information for this awesome group that will begin on Nov 5.
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Don’t wait…this group is limited to ONLY 10 guys! The first 5 will have exclusive access to sign up for 20% off the full price. –> Click HERE
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Training with me for over 75% off the regular price!
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Click the HERE to receive all the information for this awesome group that will begin on Nov 5.
_
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders #circuit #fatloss #circuittraining #kettebells
STRONG & READY!
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How do you plan to face the holidays & the new year?
_
Are you interested in entering the new year kicking ass?
_
MEN! I am going to be launching my new EmpowerU: Men Online Group Coaching!
_
This group will be open to 20 Men looking to power thru the holidays & enter the new year kicking ass!
_
EmpowerU: Men Online Group will begin Nov 4 thu Dec 29th! An 8 Week Program to power thu the holidays & enter 2020 LEAN & STRONG.
_
EmpowerU: Men Online Group Coaching includes:
_
My signature 8-week Circuit Shred to Optimize Strength Training:
*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you     will get the entire program for the 8 weeks and lifetime access to the program.)
*Proven to reduce body fat & gain lean muscle mass
*5 Days of training per week for 8 Weeks
_
Nutrition Template to Optimize Fat Loss &Â Lean Muscle Gains
- A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
- This template will be based off your current weight and goals. It will be a template for you to follow. Guidance as to making modifications to the template will be given, if asked in the weekly calls.
_
Weekly 60-minute Phone Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Successes
_
Access to Private Facebook Group for support from other members and once a week support from Eric. Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.
_
A Welcome Packet to give you the direction, accountability and support that you need.
_
An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.
_
Stay Tuned in As I begin to launch more details on this exclusive group coaching to help you crush the holidays and go into the new year kicking ass!
_
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders #circuit #fatloss #circuittraining #kettebells
STACK MOVEMENTS FOR MORE VARIETY
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Stacking movements with kettlebells can be a great way to get some variety in your training. Taking 3 simple moves & pairing them together for one rep of each.
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In the kettlebell world we call this a chain. Linking one movement next to another to form a chain of movements.
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In this video I am performing a stagger stance suitcase deadlift, a stagger stance bent over row, to a stagger stance clean.
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I did 1 minute R/L for a total of 2 mins of work. Make sure you choose bell sizes that will allow you to “feel” this working in the right places. Going to heavy can cause some low back soreness.
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The stagger stance is great to work on stability. It also has a cross over into training a little better gait, to work on our unconscious movements patterns.
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I can’t take full credit for this movement. It’s a variation from @yofitmindymia I have been hitting up some of her classes and learning some cool new things.
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I feel it’s important to expose ourselves to new ideas & new instructors, it helps keep our minds fresh & learning! This has been the case in this class I have been attending. Lots of new thoughts & ideas flowing to keep it fresh!
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Give this kettlebell chain a try! Let me know how it goes…
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Are you looking for help in getting strong, lean, & optimizing your hormones?
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I just opened up 2 more spots my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of men’s hormone health for optimized results! I am sure they will fill quick so hit up my application & snag 1 of the 2.
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Application is HERE
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders #overheadpress #circuit #fatloss #circuittraining #kettebells
GROW A BEARD:Â GET STRONG or FOLLOW MY CIRCUIT SHRED!
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No lie, it seems like every year when I grow back my beard I begin to get hella strong!
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There must be some science behind this! So grow a beard and lets get STRONG or just follow my Circuit Shred Program!
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Women, sorry no beard option but I do have the Circuit Shred option for you!
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This video is from last week when I 1/2 kneeling pressed the 36kg(79.2lbs) for 3 R/L & then proceeded to standing OH Press the 40kg. Both of these OH presses are a personal best for me.
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Here is the thing, I have not been training specifically for a 1/2 BW Over Head Press or a for a crazy 1/2 kneeling max!
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What I have been doing is showing up everyday, every week, every month, every year to continue to work on my movements & of course growing a beard!
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I have also been continuing to train my circuits. Is this enough proof now that my circuits will make you hella strong!?!?
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If your still looking for my Circuit Shred Program & want to get hella STRONG with me! Circuit Shred is available & will no doubt help you shed body fat, but also gain some epic strength!
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Last week one of my guys reported a 1′ loss in his waist measurement and a 1′ gain in his thigh measurements. This means Body FAT gone on the belly & Thigh muscle GAINZ!
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This program is an intermediate level 5-days per week, 8-week program.
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As the program progresses over 8 weeks you will become very proficient with the movements & the time of work and rest will begin to change as your strength & fitness improves. The change in work to rest ratios is the challenge of the program.
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Link to SHRED HERE! Get started and get STRONG and LEAN! CLICK HERE
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #muscle #musclemass #increaseleanbodymass #conditioning #cardio #circuittraining
IT’S NOT AN ACCIDENT!
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Life does not care whether you call yourself rich or poor; strong or weak. It will eternally reward you with that which you clam as true to yourself. – Neville Goddard
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Therefore, I call my self STRONG.
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Therefore, I call myself RICH.
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I do this because the signs of being STRONG & RICH follow they do not proceed.
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Its never an accident when an event & signs happens in life, its never because of luck or being unlucky! It’s because life rewards you with which you calm as true to yourself.
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Yesterday I Over Head Pressed the 40kg(88lbs) #kettlebell for the first time. This is ~53% of my body weight.
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This did not happen because of luck, it happened because I clam myself to be strong & show up every day to be a “DOER” of being strong. LIFE REWARDS YOU WITH THAT WHICH YOU CLAM TO BE YOURSELF!
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STRONG & RICH can relate to many areas of life. Today I am referencing STRONG in the gym. But ultimately the STREGNTH I build in the gym has carryover to many areas of my life.
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I am STRONG with my nutrition, I am STRONG with my relationships, I am STRONG with my passion to educate and lead others to great things!
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How do you see yourself and ultimately put into action ? Because, life rewards you with that which you clam as true to yourself!
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #overheadpress #shoulders #circuit #fatloss #circuittraining #mindset
ADD BANDS FOR MORE GAINZ!
Burn out the legs with this simple addition of a band!
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The Rear Foot Elevated Split Squat is a personal favorite to train legs.
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This movement tends to be more forgiving on the low back, while I feel it more in my legs, hips & core.
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Last week I watched the documentary on West Side Barbell. WOW. What a great docu. Those men & women are so powerful!
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After watching I decided to add some band work into my training. This past week I used a band while preforming my RFESS! Yes, I added a band to this already challenging movement.
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This is defiantly not for beginners, but adds so much more to the movement when you are able to perform it. I felt more work happening in my legs, hips & torso. It was a very powerful feeling. I also noticed the band pulling me to challenge my balance or “stability”.
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Just when you think you have mastered the movement, you can switch up one small detail & crush your legs again. You don’t always have to increase the weight to make big gains in muscle mass & fat loss.
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In the video I am doing 30s R/L with Double 24kg(so ~105.6lbs) w/ a black 1/4 inch band. I am not too sure how much that increases the weight?
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Seriously, look at the activation happening in my shoulders and arms as I perform the RFESS!
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Always make sure to breathe while you perform the movement. Breathe into the belly on the way down & forcefully exhale on the way up.
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Are you looking for better ways to train fundamental movement patterns?
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Click HERE to apply to my EmpowerU:Men Program!
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #squats #legs #circuit #fatloss #circuittraining
HOW TO USE EXERCISE TO OPTIMIZE YOUR TESTOSTERONE!
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Did you know that too much exercise can lead to decreases in your testosterone?
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Its true, too much exercise in men over 40 can lead to over stress and decreases in testosterone!
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As older men & women need to find a sweet spot and be more intuitive to the needs of the body on a particular day when exercising.
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Many times I have clients that have very big goals. Goals ARE essential & I can help anyone to achieve any & all goals. But we always have to follow some guidelines to make sure the body is functioning properly!
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- Having a Set Plan
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A plan is the map to achieve the goals. We may have some intense exercise bouts but they may only last for a certain period of the plan. Having a plan also gives a sense of accomplishment. When we complete the plan & achieve the goals, we build self confidence & a feeling of empowerment!
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- Train Fundamental Patterns(Conscious and unconscious
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This means, make sure your training in all patterns that are fundamental to you as a human. This means Vertical & Horizontal Pressing & Pulling with the upper body, Squatting, Hinging at the hips(practicing how to use the hips as power movers), also practicing getting up from the ground & back down. Finally working on unconscious movement also. This means working on some things that will improve your unconscious gait & posture! (more on this to come soon!)
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- Make sure you are Lifting Weights
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Lifting weights is essential. This is what helps to build & maintain muscle mass. Building & Maintaining muscle is the fountain of youth. They key is how much should you be lifting. In my opinion any little bit is good. As log as you are seeing the results you are out to get & it is not wearing you down. This is were a solid plan comes into play. You should not be cutting out the weights to get that run in, or that bike ride in. You should prioritize the weights to help give you a better run, or ride. If the weights are making you too sore, BACK OFF! Use less load. Maybe do a few less reps! But always get your weight training in!
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- Finally! DON’T OVER DO IT.
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Training many times a day may help you to reach a short term goal, but it is NOT a good long term action plan. Your training should be 1 hour to 1.25 hours. This is it. You should be able to hit all your goals in that ONE session. If you are going back for multiple sessions, chances are you will burn out. The rest of the day should be focused on a great lifestyle. Family, fun time, & keep your diet dialed in. If your nutrition matches your training you will met your goals and have plenty of energy and a healthy mindset!
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If you’re looking for help in many of these areas, I have 1 spot open in my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of men’s hormone health for optimized results!
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Application Click HERE
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders #overheadpress #circuit #fatloss #circuittraining
CIRCUITS FOR STRENGTH
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Circuits for Strength =Â MORE GAINZ!
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Many of you know I am a big fan of training with circuits. For some reason there seems to be a myth that you cannot gain superior strength while training in a circuit program!
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I am here to prove this wrong!
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Check out my 1/2 kneeling press with 30kg for 5 R/L.
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Like butter!
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This was done on my 15s interval day for training. This is designed to build superior strength & keep you moving!
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Today I went back to full ROM OH Press and gained a PR for 5 R/L in 1/2 kneeling with the 30kg! The past few weeks I have been training this movement w/ 1 1/2 rep scheme.
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This movement tends to dial in the core and really train the shoulders well.
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Just when you think you have mastered the standing over head press movement, you can switch up one small detail & crush your core & shoulders again. You don’t always have to increase the weight to make big gains in muscle mass and fat loss.
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Always make sure to breathe while you perform the movement. Breathe into the belly on the way down & forcefully exhale on the way up.
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BTW:Â Did you know I’m hosting a FREE MASTER CLASS on 9/24/19 at 4pm PST = 7pm EST!
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If you’re looking to learn more about Optimizing Your Testosterone then attending my master class is for you!
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The class is FREE(did I say that again!)Â It will be hosted on Zoom!
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Link to sign up CLICK HERE
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Date is 9/24/19 at 4pm PST = 7pm EST.
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For those that cannot attend, please still sign up! I am going to record this and if you sign up you will have access to the recording!
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Click the Link HERE to sign up for my FREEMaster Class on Optimizing Your Testosterone!
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoudlers #overheadpress #circuit #fatloss #circuittraining
Eric Gahan 