leg day

Unleash the potential of your gym workouts and sculpt your physique even in your 40s and 50s! This episode is a goldmine of insights that lay out exactly how to optimize your gym experience. Your host, Barton Brian, is your guide on this fitness-centric journey, equipping you with essential tips to create a workout split that harmonizes with your lifestyle and needs. Whether you're a novice or an experienced fitness enthusiast, prepare to revolutionize your gym routine as we delve into the benefits of compound and isolation exercises, and highlight the significance of targeting specific muscle groups.

7 Essentials to Build Muscle after 40

1. Create a Weekly Split
2. Pick one Compound movement for each of these Primal Movement patterns
3. Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
4. Determine how many sets per bodypart per week
5. Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
6. Eat your bodyweight in grams of protein daily
7. Get more quality Sleep and shoot for 8 hours a night

We investigate the most effective ways to incorporate compound exercises like Romanian deadlifts and isolation exercises such as chest flies into your fitness regimen. Barton reveals his secrets to maximizing time spent at the gym, advising a total of 12 to 20 sets per body part per week. For those new to the gym, Barton suggests a straightforward push, rest, pull, rest, leg day routine, while seasoned gym-goers can elevate their game with a rigorous push, pull, legs, rest, upper, lower, rest routine. We place a spotlight on the importance of staying informed about strength and fitness, particularly as we navigate the age range of 40 to 60. So, strap in and get set to redefine your gym workouts and muscle-building strategies with this value-packed episode!

To get the Free weekly workout PDF, just email Barton: Barton@bartonguybryan.com

7 Essentials to Build Muscle after 40

1. Create a Weekly Split
2. Pick one Compound movement for each of these Primal Movement patterns
3. Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
4. Determine how many sets per bodypart per week
5. Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
6. Eat your bodyweight in grams of protein daily
7. Get more quality Sleep and shoot for 8 hours a night

Email: Barton@bartonguybryan.com

Website: http://bartonguybryan.com

Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall

My 3 Top Episodes of the first 100:

7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru

Are you trying to gain strength on your barbell back squat? In this episode of the podcast, Evan discusses how he added roughly 200lbs to his squat in under one year's time. Topics discussed include training, sleep, nutrition, supplementation, social factors, and mental health. We also discuss a few research studies that provide information on increase squat 1RM over a short period of time. The episode transitions into our music segments where we highlight one of our favorite albums of the year as well as our selection for song of the week. We hope you enjoy!

Song of the Week: Pale Iris by ERRA

Music Articles: 

• https://boolintunes.com/reviews/album-review-cliffside-deeper-water/
• https://heavymag.com.au/erra-punch-out-new-single-pale-iris/

Research Articles: 

• https://peerj.com/articles/12189/
• https://pubmed.ncbi.nlm.nih.gov/26439782/
• https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Sample 12 Week Squat Program:

• https://www.muscleandstrength.com/workouts/12-week-super-squat-workout

Follow us on Instagram @mc_muscle!

In this episode, I discuss how to program leg workouts within your workout plan if you're a beginner or intermediate.

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Leg Day for Beginners A:

Warm-up:

90/90 Switches

Ankle Dorsiflexion

Frog Pose

Main Session:

Goblet Squat

Static Lunges

Glute Bridges

Lying Hamstring Curl

Single-Leg Seated Hamstring Curl Machine

Leg Day for Beginners B:

Warm-up:

90/90 Switches

Supine Hamstring Stretch

Frog Pose

Main Session:

Dumbbell Romanian Deadlift

Reverse Lunges

Hip-Thrusts

Leg Press

Lying Hamstring Curl

In this episode of The Leo Alves Podcast, I talk you through what I've been up to recently and why I took a mini hiatus.

My Instagram

My Twitter

My TikTok

My Facebook

My LinkedIn

My YouTube channel

My articles

Click here to inquire about working with me online

Click here for a free workout plan and/or nutrition for fat loss guide

Subscribe to my email list

My online calorie calculator

"How to Lose Armpit Fat Fast" Article

"Working Out But Not Gaining Muscle: Here's Why" Article

"Beginners Leg Workout Programming: Ultimate Guide" Article

Have you ever heard a song and thought "how haven't I heard this before?"? In this episode of the podcast, we highlight three bands we were unaware of that quickly became some of our favorites. We discuss their discographies, lyrics, instrumentals, vocals, etc. and highlight some of our favorite songs from each band. Evan then describes his failed 405lb squat attempt and his plan of action to successfully squat it before the end of the year with the hope that there are lessons that can be applied to your own training. The episode rounds out with our selection for Song of the Week. Enjoy!

Song of the Week: Ghost by Woe, Is Me

Follow us on Instagram @mc_muscle!

Today we have another episode of the Coach’s Corner today, so no guest – it’s just me – and we’ll be back next week with our normal interview format next week. Today I talk about how to build a bigger booty.  We’ll start out talking about why you’d want to build a more robust backside, talk about the best exercises for booty building, and finally we’ll put together an 8-week program designed to give you a banging booty. 

One more thing before we get started – you’ll hear me refer to the Over 50 Booty Builder Guide several times in this episode. This is a free guide and has video demonstrations for all of the exercises we’re going to talk about today as well as an 8-week booty building program - and you can download that over www.at silveredgefree.com.

Want more over 50 health & wellness goodness? Join our free private Facebook group:

https://www.facebook.com/groups/silveredgefitness

Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals:

https://calendly.com/thesilveredge/coaching-inquiry

Want more over 50 health and wellness goodness? Check out our private Facebook group:

https://www.facebook.com/groups/silveredgefitness

Do you skip leg day? In this episode of the podcast, we provide the ultimate guide for growing bigger legs. We begin by providing reasons why leg training is aversive, in addition to reasons why it is important to train your lower body. We then provide a list of tips on how to grow bigger legs. The episode continues with our host sharing a sample leg day playlist featuring some great metalcore tracks. Lastly, the episode concludes with our Spotify Release Radar Recap. We hope you enjoy and don't skip leg day!

Sample Leg Day Playlist:

1. Carpe Diem by August Burns Red
2. Can You Feel My Heart by Bring Me the Horizon
3. Glass Houses by Bad Omens
4. Doomswitch by Make Them Suffer
5. The Outcast by The Ghost Inside
6. Hush Yael by Oh Sleeper
7. Romance is Dead by Parkway Drive
8. Second & Sebring by Of Mice & Men
9. Icarus by PhaseOne and Polaris
10. Glass Hands by Crooked Royals

Release Radar Recap:

• Guiding Light by Caskets
• Anabolic Spudsman (Thique Edition) by Bilmuri, Spencer Stewart, Lorna Shore

Resource:
12p_behavioral_management_strategies_for_initiating_and_maintaining_exercise_adherence.pdf (pcna.net) 

Follow us on Instagram @mc_muscle!

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #125 interview with IFBB pro Sabah Syed! 

And we’re back and it’s such a treat to kick off the break with the incredible IFBB Figure Pro Sabah Syed! She is the first Pakistani Female IFBB pro and an incredibly mentally strong and wise woman. She is currently 4 weeks out from the Tampa pro. Y’all are going to love this interview!!

Topics covered:

• Sabah’s athletic background and childhood growing up in a strict Muslim household
• Her education 
• Her contest prep history 
• What competing/bodybuilding did for her mentally 
• Her views on training and nutrition with coaching 
• Her perspective on competing professionally and what she wants to walk away with 
• Her education 
• What it’s like as a Muslim/Pakistani  woman competing successfully in the IFBB (social media and family response) 
• Thoughts on kids today as a high school teacher 
• Thoughts on men, dating, and having children and a family 
• Final message of encouragement to the listeners 

Mentions:

@sabahsyed101 

@buffcake22 

@thewomensfittest 

@julesfit10 

@vytamin_c 

@johnny_d_casalena 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

 To Schedule your 20 minute call with Mindset Forge host Barton Bryan, Click Here: https://bit.ly/3NVdqKn

Want to support the Mindset Forge Podcast by tipping three bucks a month?
Tip the Mindset Forge podcast:   https://themindsetforge.supercast.com

Brendan Hansen is a three time gold medalist Swimmer who showed up at the University of Texas at 18 years old and wrote “Man on a Mission” on tape and placed it on his gym locker. Why was he a man on a mission? He had just lost in the two events at the  Olympic trials and was not going to represent the USA at the Olympics in 2000. That failure motivated him not just as a freshman at Texas but for the next four years. In the four years between 2000 - 2004, he would become the fastest breaststroker in the world and break the world record in the 100m and 200m events.

In this interview, Mindset Forge host Barton and Brendan discuss how failures can be so motivating, how when he was surrounded by elite swimmers at the University of Texas it brought the best out of him and how we can do that in our own lives to bring the best out of ourselves. And finally, he talks about how  the culture of a great team can be the secret sauce that helps everyone level up to their maximum potential because of peer to peer accountability.

Established Mindset

From childhood, the concept of failure was already known to Brendan. He got used to failure quickly because he hung out with his brother’s friends, who are three years older than he is. His parents would describe his mindset as very much like the underdog. So when Brendan got into swimming, he quickly pushed his capabilities to the limit. He had an excellent developmental coach who was there to make every failure a learning opportunity. Whenever Brendan does something wrong, his coach would pull him to the side and tell him how to do it correctly. Having this foundation of mindset was what made Brendan ready to take head-on whatever challenge there is. Being told that he is going to fail his way to success was perceived positively rather than negatively. It was perceived as a way to grow from the experience, and that helps Brendan understand how to tweak moving forward. 

For more information about training with Barton, contact him at:
Instagram @bartonguybryan
 Email Barton: bgbryan@gmail.com

To get Mantra Labs' 15 pack of Hydrate, visit http://www.GoMantraLabs.comand use Promo Code "MINDSETFORGESPECIAL" at check out to get it free (first 25 listeners only!!).  
(make sure you select one time purchase instead of auto-ship) 

Let's be 1% better each week by Forging a Powerful Athlete's Mindset

Mindset, Dedication, Athlete, Strength, Consistency, diet, exercise, grit, endurance, cardio, weights, powerlifting, functional strength training, flexibility, CEO, Entrepreneur, Business, Chest day, Back day, leg day, Squats, Deadlifts, Rows, Bench press, dumbbells, Incline bench, Lunges, running, stair master, elliptical, glutes, quads, biceps,

Email: Barton@bartonguybryan.com

Website: http://bartonguybryan.com

Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall

My 3 Top Episodes of the first 100:

7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru

In this Solo-cast episode, Barton talks about how we have to consider the body as well as the mind when striving for our goals.  Willing ourselves toward a goal with the best of intentions will only take us so far and we must understand that the body has to be prepped properly to be able to do what we ask when the time comes. 

Barton discussed mistakes he's made and how he is still reminded that a strong mindset will only take us so far.  We must do the little things to energize the body and promote healthy recovery if we expect our bodies to achieve the level of success we are striving for with our goal.  

🎙How to connect with Barton:
Barton on Instagram @bartonguybryan
 Email Barton: bgbryan@gmail.com
 Text him @ 512-296-1374

Join the Mindset Forge Premium membership
🎙 - $3 / month (Donor Level) 

🔥-  $150 / month (Platinum Level)  for Personalized Fitness Coaching: ($50 off when you text Barton and mention the episode)

 Go to: https://themindsetforge.supercast.com

Email: Barton@bartonguybryan.com

Website: http://bartonguybryan.com

Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall

My 3 Top Episodes of the first 100:

7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru

In this Solocast episode with host Barton Bryan, he helps aspiring athletes understand how to use the gym to build strength and stability for improved athletic performance no matter what their chosen sport.  Barton breaks down the why behind using the gym to improve, how to create a simple three days a week gym program to get results and will center around the seven primal movement patterns (Push, Pull, Squat, Lunge, Hinge, Rotation, Gait) 

For a video example of the face pull with a cable and rope: https://youtu.be/CruifQcSALU

For a video example of a straight arm pull down:
https://youtu.be/wcVDItawocI

For a video example of a pullover:
https://youtu.be/zUVzVXMh9Nc

For a Video Example of the Pallof Press, https://youtu.be/ma2OjgP5XDc

For more information about training with Barton, contact him at:
Instagram @bartonguybryan
 Email Barton: bgbryan@gmail.com
 Text 512-296-1374

Join the Mindset Forge Premium membership
$3 / month (Donor Level) 

$150 / month (Platinum Level)  for Personalized Fitness Coaching:

To subscribe to either option, Click Here: https://themindsetforge.supercast.com

Let's be 1% better each week by Forging a Powerful Athlete's Mindset

Barton uses the  Whoop Band for monitoring  workouts, his sleep performance, and recovery.  if you would like to get a free month's trial of  the Whoop Band visit: https://join.whoop.com/20115DA1

For more info about Mantra Labs' Hydrate, visit http://www.GoMantraLabs.com and use Promo Code "MINDSETFORGE" at check out to save 25% on your order.   (make sure you select one time purchase instead of auto-ship) 

Email: Barton@bartonguybryan.com

Website: http://bartonguybryan.com

Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall

My 3 Top Episodes of the first 100:

7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! 

We begin season 3 episode 61 with the most requested guest nominee IFBB wellness pro Renee Jewett! This was an amazing conversation jam packed with sarcasm and fitness information as the humble and gorgeous Renee openly speaks on her whole life up until this point. From growing up in Hawaii, to her haphazard first gym experiences, to finding truth and direction in bodybuilding and life when she met her husband 212 Olympian IFBB pro John Jewett. At 3 weeks out from her pro debut, I’m honored to have spent a couple hours with this wellness gem of a human. Renee attributes her success to “just being herself” and continues to prove day after day that beauty is a beast. 

Mentions: 

@roxyqueflexx

@johnjewett3

@fittestashever

@animalpak

J3University newsletter sign up: 

https://j3university.com/gh/forms/dkx5K2RIQUhDWnhtY2I4RzRSTFFXUT09/submit/

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form. 

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22! 

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

This is the premier video about training for 2021 providing an overview explaining the evolution of my training style. With this base of information, the goal of this video is to help you evaluate your current training and goals and design training according to your level of athleticism, time, and capability. Please share any questions to my social media Instagram (@buffcake22 or @womensmaximumfitness) or in the comments on Youtube (buffcake22) I will answer them in another training podcast. My intent with this podcast was to provide a good mix of education and personal experiences (both mine and others, but mostly others). The education equips you with knowledge to apply, the experiences and personal stories provide motivation and relatability. I believe both are important for successful behavior change.

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https://instagram.com/buffcake22?igshid=1ubbke24t16z2

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form. 

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness 

The guys get back to their roots with complete nonsense. Animal news stories with Grayson. Pringle discusses how he could fight a bear. Unpopular opinions from around the world. Does Logan eat too much McDonald's? Did Logan like the music suggestions last week? Also, the new Grandmother of the Week.