BUILD AN ASS SHELF: WITH MY CIRCUIT SHRED PROGRAM! 

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Crush the LEGS & also train your Torso, Hip, back & shoulders in a fundamental pattern!

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The REAR FOOT ELEVATED SPLIT SQUAT(RFESS) while holding some kettlebells or dumbells to give your whole body a challenge with load and is a regular staple in the new Circuit Shred Program.

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I used double 40kg #kettlebells to finish out my training circuit on this day:  15s R/L…It worked out to be 5R/L.  I did a total of 6 rounds of this in my circuit.  I started with double 22kg & worked my way up to the double 40kg to finish.

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The RFESS is one of my favorite ways to train legs.  This movement tends to be more forgiving on my low back, while I feel it more in my legs, hips & core.

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Circuit Shred uses more single side training to engage the core and to the decrease load for same physiological effect.

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Holding the weights in a farmer carry position is a staple also. Holding the weight with great posture stimulates the central nervous system more than just resting the weight on my back and relying on bones, tendons, & ligaments to help support the load.

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Seriously, look at the activation happening in my shoulders and arms as I perform the RFESS!

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With the load mentioned above I am finishing with grinding out 80kg on a single leg, this works out to be 176 lbs!  Of course, the back leg is doing a little of the movement as well.  But this really dials in a single leg movement.

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Do you work on single leg training in your programming?

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Do you struggle to find the right place to program single leg training?

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Do you struggle with feeling the RFESS in the right places?

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Circuit Shred handles all that for you!

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What are you waiting for?? Click HERE to purchase and use code ‘SHRED30’ at checkout for 30% off!

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Purchase –> HERE <–

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Launch Sale price valid for a limited time, ends on 9/2/19 at 11:59 PM PST!

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

MY Circuit Shred Program is LAUNCHED!

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To celebrate its launch, I’M offering 30% off with code ‘SHRED30’, for a limited time, through 9/2/19 at 11:59 PM PST.

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Link to purchase HERE

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The Circuit Shred is based upon a circuit program I wrote for myself to get stronger, leaner & move better. As of a result of the Circuit Shred program I gained 2.2 pounds of muscle & lost 2% body fat in 8 weeks (measured via an InBody Composition Analyzer).

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My goal was to increase lean body mass, shed some fat, & improve muscle definition and it happened through this bad ass program.

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In addition to reaching my lean body mass goals & transforming my legs and upper body. I stacked on beefy shoulders & built solid, strong legs, that had to be seen in short shorts! This guy NEVER misses leg day!!

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By the end of the program I was Over Head Pressing 32kg (70.4lbs) for an easy 5 reps on both R & L sides. I was also crushing rear foot elevated split squats with DOUBLE 40kg (88lbs in each hand!) for an easy 5 reps R&L sides with a farmer carry hold.

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The conditioning made me a lean machine like never before.  I also built swing strength relative to the program, e.g, 28kg (61.6lbs) became very easy to swing for multiple sets of 25 reps and 32kg (70.4lbs) became very easy to swing for multiple sets of 15/20 reps.

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I felt great throughout the program, like a lean, mean, kick ass machine,& I know you will too!

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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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What are you waiting for?? Link to purchase HERE and use code ‘SHRED30’ at checkout for 30% off!

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Launch Sale price valid for a limited time, ends on 9/2/19 at 11:59 PM PST!  Click HERE TO BUY!

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

TESTOSTERONE IMPROVES HEART HEALTH

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Post 3: Benefits of Optimized Testosterone: Improves Heart Health

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Did you know that maintaining optimal levels of testosterone helps to prevent cardiovascular disease?

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Recent studies have found that low testosterone levels were responsible for an increased risk of heart ailments. (source: The TOT Bible)

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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 improve heart health & help to lead to a better more productive life!

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Opt those T levels and help your HEART!

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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 #heart #hearthealth

 

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!

_

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.

_

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

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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!

_

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.

_

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

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