HELLA STRONG WITH CIRCUITS!

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A lot of people ask me…Eric, can I really get strong on circuits?

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My answer is DAMN SKIPPY you can!  You can get lean as hell too!

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I’d argue that properly designed circuits are the best bang for your buck training.

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You can Train one area, take  rest then move on to another area.  By the time you return to our first station, you are recovered and ready to crush another set!

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Here is this video you can see I am Tall Kneeling Pressing the 28kg(61.6lb) for 1 R/L.  Today was a 30s interval day. 30s on each side with 40s of rest once the 30/30 was done. 40s of rest is not for the beginner with my programs.  It took me some time to handle the brief 40s of rest!

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Back to my original point!  YES you can get strong and lean on circuits!

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My Circuit Shred will be launching on TUESDAY AUGUST 27th! Less than a week away from the program that has added lean muscle mass and dropped fat from many of my one-on-one clients.

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Drop a note below if your interested and want to know when is launches.  For a limited time after the launch there will be a special code for a special price!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #muscle #musclemass #increaseleanbodymass #conditioning #cardio #circuit #training #overheadpress

BACK 2 BACK BIG BANG MOVEMENTS!

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Build Muscle & Shred Fat!  Save this post & give it a shot!

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Kettlebells are my favorite tool for my new Circuit Shred Program. Kettlebells are quick, easy, and so applicable for all people!

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In these 2 videos you will see one of the finishing conditioning blocks from my new Circuit Shred Program.

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Push Presses

2 Hand Kettlebell Swing

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I did 10 rounds & it broke down like this for today!

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30s Push Press

15s Transition/Jam out to some Van Halen!

30s 2 Hand Swing

1 min Rest/Jam out to some more Van Halen!

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This conditioning block took me 22m:30s and my heart rate was in the PERFECT zone the whole time to build muscle & shred fat.  What zone is that?  The perfect zone is where you feel the burn & are just quite winded. Also able to recover in the 1 min of rest at the end & step up to the plate & crush another round.

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This is Circuit Shred…This is building muscle and shredding fat!

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Are you interested in getting all the info for Circuit Shred. It will be launching in a few days. Drop a comment below & I will make sure you get all the info when the full 8 week program launches!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #muscle #musclemass #increaseleanbodymass #conditioning #cardio

TESTOSTERONE INCRESES MUSCLE MASS

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Post 2: Benefits of Optimized Testosterone: Increases in Muscle Mass

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I couldn’t say it any better so….direct quote from TOT Bible:

Testosterone improves muscle protein synthesis & therefore leads to more muscle growth.

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The Testosterone molecule is the foundation of muscle, strength, & the source of what makes men powerful. (source: The TOT Bible)

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As men get older our ability to produce testosterone, then begin dropping lean muscle mass. I am not going to get into the exact numbers of what are good T levels. But generally you should be above 600ng/dL (source: The TOT Bible)

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Muscle Mass is the single greatest deterrent to the diseases of aging.

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If your blood markers are showing below 600ng/dL you need to consider options to optimize your T. You have a decrease in the production of your testosterone!

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Why not look to treat the root cause of a decrease in testosterone levels. Lifestyle modification, a proper training program & supplementation of injectable testosterone could help you to regulate muscle mass & help to lead to a better more productive life!

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You MUST train to build muscle mass. Optimal T levels help this! I can help this!

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Guys, start to OWN your health, step up to the plate & get better, feel better!

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If you’re looking to get more detailed information on Testosterone Optimization Therapy (TOT). Check out the TOT Bible by Jay Campbell @trtrevolution & Jim Brown @trtjim. The TOT Bible is where I will be pulling many of my next posts to help education men on why testosterone is so important to optimal health.

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If you’re looking for help in many of these areas, I have 4 spots 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 #muscle #musclemass #increaseleanbodymass

 

 

Movement Cues and Facilitation
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Fun weekend with @stumanjico and @rocktape learning about RockPods and RockFloss. 😀
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I will definitely be using these two tools more in he future.👍🏻
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One aspect I loved about this weekend was that it was NOT all about using the pods and floss for fascial manipulation and passive treatments.
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The weekend was also 👉🏻strongly👈🏻focused on 👉🏻movement👈🏻 with the tools. Movement is the key to getting better and RockTape gets that. 💥And I ❤️that!!
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I finished off today playing with the RockFloss and my one arm push up. It’s such a cool tool to help drive the technique needed to perform this movement!
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#ericgahan #movement #rocktape #rockfloss #rehabilitation#strengthtraining #pushup

TESTOSTERONE DECREASES BODY FAT

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Post 1: Benefits of Optimized Testosterone:  Decreases in Body Fat

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Testosterone is essential in the regulation of:

-Insulin

-Glucose

-Fat Storage

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As men get older our ability to process insulin, glucose & fat goes down.  This all leads to an increase in body fat! (source: The TOT Bible)

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If your blood markers are showing insulin sensitivity, decreased ability to regulate glucose & you have increasing levels of belly fat.  Chances are you have a decrease in the production of your testosterone!

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My question is…why in modern medicine do we continually treat the symptoms of decreased regulation of insulin, glucose, and fat?

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Why not look to treat the root cause of a decrease in testosterone levels.  Lifestyle modification & supplementation of injectable testosterone could help you to regulate these 3 areas & help to lead to a better more productive life!

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Guys start to OWN your health, step up to the plate & get better, feel better!

_

If you’re looking to more detailed information on Testosterone Optimization Therapy (TOT). Check out the TOT Bible by Jay Campbell @trtrevolution & Jim Brown @trtjim. The TOT Bible is where I will be pulling many of my next posts to help education men on why testosterone is so important to optimal health.

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If you’re looking for help in many of these areas, I have 4 spots open in my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of men’s hormone health for optimized results!

Application click HERE

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #fatloss

CHEST & CORE!

Burn out the chest & hit your core with this simple tweak to a classic!

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The Chest Press with a single kettlebell is a staple in my training circuits. The simple act of being on a bench with feet on the end of the bench, chest pressing a kettlebell can yield tremendous results.

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This movements will hit your core, triceps, & chest. It also really targets the lats.

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In the video I am doing 30s R/L with a 24kg. The offset load of a KB changes the feel of a chest press & I feel you can use less weight for same physiological effect of putting on muscle.

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Work to keep your lats tight, elbows in & shoulders square with the upper body in line on the bench. One way I know I am working with too large a KB is if my torso (core) begins to shift or bend.

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Always make sure to breath while you perform the movement. Breath into the belly on the way down & forcefully exhale on the way up.

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With all chest press I always work to pull the KB into the down portion & think about driving the KB away from me as I press.

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Are you looking for better ways to train fundamental movement patterns?

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Circuit Shred will be launching later this month. This style of chest press is a staple in the program.  Building muscle and shredding off fat!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #chestpress #chest #circuit #fatloss #circuittraining

 

 

 

STRESS MANAGAMENT TO OPTIMIZE TESTOSTERONE

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STRESS is huge and the key to helping optimize your hormones & specifically for guys…your testosterone.

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Here are my top 5 elements to managing stress to help optimize your testosterone.

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  1. Nutrition

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Eat well & eat nutrient dense foods. Also, take into account that if you are trying to lean out and gain muscle mass, you have to create a calorie deficient that will not over stress the body.  Over stressing the body through nutrition will set you up to fall off track. I also will almost always stay away from Keto & Intermittent Fasting. It just too stressful on the body. Stick to eating well balanced meals multiple times a day.

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  1. Training

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Keep training simple and to the point. Stick to the fundamentals & mastering them.  In my book I feel it’s super easy to follow a circuit type training plan for each training day.  Set up is easy, you move from one station to the next & you train all fundamental movement patterns with compound movements.  Keep it simple! Watch for my Circuit Shred coming later this month!

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  1. Sleep

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Get 7-8 hours of sleep per night.  This can take some planning too.  Set a schedule and get to bed.  If you find yourself mindlessly surfing the web, insta, facebook.  Set the device down and get your ass to bed. Just do it, you will be happy. You will recover better & feel better too.

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  1. Personal Time

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Find time for yourself.  It can be simple things like reading or playing with your dog. My wife @ironbodybyartemis and I plan to explore hikes here in Vegas in the Fall.  While we were in Hawaii this past year, we really enjoyed hiking to many remote locations to snorkel & swim. I am sure we will find some great hidden gems!

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  1. Meditation

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I said this before, and I will again.  Find some time to quiet the mind. This could be sitting quietly or even going for a 10 min walk once a day. It helps to develop focus, & also let your mind create new ideas.  Just do it…its only 10 mins!

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If you’re looking for help in many of these areas, I have 4 spots open in my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of mens hormone health for optimized results!

Apply HERE for EmpowerU:MEN

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #stress

5 HIGHLIGHTS OF TRAINING BASED OFF TIME

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IMO I feel training based off time does not get enough credit!

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Here are 5 highlights of training based off time. Please note, I feel both rehab & advanced exercise is considered training. Rehab is only regressions of the fundamentals.  Hence, many of these highlights can be applied to rehab!

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  1. Gain Lean Muscle Mass

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You can set the time for short or long work intervals & longer intervals of rest. It depends on your goals, but you will build some mass.

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  1. Shred Body Fat

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Set the timer to have 2 longer work intervals, one with a weighted movement then one with a bodyweight movement, then rest. This will shred off the fat!

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  1. Train Efficiently and Effectively

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Keep moving! Work & Rest intervals set on a timer keep you moving and get you done quicker.

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  1. Build Up Conditioning

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As you progress you can set your rest periods shorter. Then you are moving quicker & getting in some conditioning with the weighted intervals you are training.  This takes time off the treadmill or stairmaster.

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  1. Manage Stress

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It makes training less stressful, you set out the movements you want to train, pick a weight, & go!  Just keep moving and focusing on great movement patterns and finishing each rep in each interval.  Less stress because you set a plan & follow it!

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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle in a circuit?

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Are you also interested in learning how to combine movements to create the fat loss shred in a circuit?

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The Circuit Shred program will be launching in August!  This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon!  Hit me up in comments if you’re interested in this program…

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred

 

LONG WORK…SHORT REST: BUILD MUSCLE & BURN FAT TRAINING BASED OFF TIME

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Did you know longer work and shorter rest with moderate load can help you to build muscle and burn fat?

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Setting a timer on an interval timer such as a GYMBOSS APP on your phone can help you to train more efficiently and more effectively!

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All of my programs for rehabilitation & strength & conditioning are based off timed intervals.  The interval could be 15sec, 30sec, or 1min with a certain amount of rest!  It all depends on the day & or week in the program.

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Check out this cool set of back to back movements I did in The Circuit Shred program!

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  1. A Leopard Crawl Row 30s Right & 30s Left

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  1. A Push Up to a Row 30s Right & 30s

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With these two movements I was able to rock my core and build great push and pull movements with load.  Work here is one total min and about 15sec to the next movement in the Circuit Shred, this is one way you can burn fat and build muscle.  Its not always about pushing and pull a huge heavy load!

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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?

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Are you also interested in learning how to combine movements to create the fat loss shred?

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My Program also helps to build mobility and stability in many movement patterns!

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The Circuit Shred program will be launching in August!  This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon!  Hit me up in comments if you’re interested in this program

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred

 

 

BUILD MUSCLE & BURN FAT TRAINING BASED OFF TIME

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Did you know training based off intervals of time can help you to build muscle and burn fat?

_

Setting a timer on an interval timer such as a GYMBOSS APP on your phone can help you to train more efficiently and more effectively!

_

All of my programs for rehabilitation & strength & conditioning are based off timed intervals.  The interval could be 15sec, 30sec, or 1min with a certain amount of rest!  It all depends on the day & or week in the program.

_

Check out this cool set of back to back movements I did in my circuit shred program!

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  1. An iso deep squat or goblet squat hold with a steel mace.  Holding the mace with a straight arm for about 15s Right & 15s Left

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  1. A Squat with a Steel Mace Swing (please this mace swing is by no means good) I will continue to work on it & learn about the steel mace.  But that’s the fun of training, using & learning tools while still getting stronger & leaner!

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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?

_

Are you also interested in learning how to combine movements to create the fat loss shred?

_

My Circuit Shred program will be launching in August!  This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon!  Hit me up in comments if you’re interested in this program

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred

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