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

Welcome to a transformative session where we dive deep into the significance of honoring our commitments to ourselves. Here, you'll learn that true discipline doesn't emerge overnight; rather, it's a product of 10,000 commitments, consistently kept. As the old saying goes, "Rome wasn’t built in a day." Similarly, an unwavering sense of self-worth is constructed brick by brick, with every commitment we uphold.

Why is it crucial to keep the promises we make to ourselves? Each time you stick to a commitment, you send a clear message to your psyche: “I matter. I respect myself enough to follow through.” Over time, these repeated actions lay the foundation for genuine self-respect. Moreover, when you consistently make and maintain these personal commitments, you develop an internal sense of reliability. You become your own rock.

Our health is a primary area where these commitments manifest. Deciding to eat healthily, to exercise regularly, or even to maintain mental well-being might seem mundane on the surface. However, every time you follow through on such decisions, you reinforce the idea that you are worth the effort.  Such actions not only boost your self-esteem but also cultivate an environment where well-being thrives.


Throughout this video, we’ll delve into practical strategies to help you:

• Recognize and prioritize the commitments you make to yourself.
  
  
• Understand the intrinsic link between personal commitments and self-confidence.
  
  
• Cultivate habits that bolster your ability to follow through, even when the going gets tough.
  
  
• Celebrate small victories, understanding that each fulfilled commitment is a step closer to unshakeable self-respect.
  
  

By the end of this session, you won’t just be equipped with theoretical knowledge. You'll possess actionable steps, ready to be implemented, ensuring that you consistently honor the promises you make to yourself. More importantly, you'll come to recognize the monumental shift that arises in self-perception when you become a person who follows through, consistently and unerringly.

In conclusion, respecting oneself isn't merely about positive affirmations or self-care routines. It's deeply rooted in the way we treat our personal commitments. Just as we wouldn't break promises made to loved ones, we must grant ourselves the same courtesy. After all, the relationship you have with yourself sets the tone for every other relationship in your life. So, as you journey with us through this video, remember: to truly respect yourself is to uphold each commitment, to see each promise through, and to build a life where discipline and self-confidence intertwine seamlessly.

Join us on this enlightening journey and discover the unparalleled power of commitments. Remember, the road to unshakeable self-confidence begins with a single promise kept to oneself. And from there, it's a journey of 10,000 more. Dive in and transform your relationship with yourself today.

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 episode, Barton talks to listeners about how we can Amplify the positive habits we already have so we can get the most out of them.  He also discusses the importance of "Making Music" and not just playing the notes on the page (a metaphor for how to workout or spend quality time with loved ones). 

Meet Barton Guy Bryan

"Throughout my life, I’ve always been either an athlete, a performer, or a gym rat. I love the self improvement, piece of working out and aspiring to be better in sports and in performance. When I became a certified personal trainer, I fell in love with helping other people, find that same passion and enthusiasm for improving themselves through fitness. The same goes with public speaking. The opportunity to get on stage and speak to hundreds of people about how they can prove themselves one little habit at a time through physical activity, lifestyle, change, habits, etc. is the culmination of 48 years of personal growth, helping others, and traveling the world, learning about people, cultures, and things that hold us back."

"My purpose with this podcast is the help men between 40 - 60 maximize this chapter of their life so they can be strong, healthy, disciplined, and purposeful with how they live each day" 

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

Barton sits down with David to talk about his path as an athlete, father, and fitness instructor.  David has completed 17 Ironman Triathlons including the World Championships in Kona, Hawaii.  They have taught David about discipline, mindset, focusing on the "controllables" and much more. He is also 5 ½ years sober and so much of who he is and what he prioritized today comes from his sobriety and  being the best father he can be for his two teenage kids.  

Behind his exterior of muscles and a big smile, Austin local David Garza is just as compassionate at heart as he lets on. 

As one of Austin’s most motivated fitness instructors, Garza gladly admits to spending time surfing Pinterest for motivating quotes to share with others. Referred to as the “Tony Robbins of spin” by some of his clients, Garza cherishes being able to make others feel special, whether that’s by playing someone’s favorite song during a class or sitting down with someone for coffee to help them tackle the obstacles in their way to a healthier lifestyle. 

“I have been pretty blessed to have found this career, where I can use music and fitness and really talk in a deep way of how we are doing,” Garza says. “And, because I have gone through some ridiculously challenging things in my life, I am able to look at somebody and say ‘Hey man, I get it. Let’s try and figure out what’s going wrong, pinpoint it and see what we can do in a positive way to figure out what we need to get done to get you out of this funk.’”

When Garza came out of college, his lifestyle included smoking and drinking, and at one point, he even weighed close to 300 pounds. Coming up on four years of being sober, Garza says he can consider his past experiences struggling with nutrition and unhealthy habits as a blessing, because they make it easy for him to be able to discuss topics that can typically be hard to talk about. 

“I get to share with a lot of people who are struggling, and I have been down that path, and I feel like I can truly relate to somebody struggling with lots of different things,” Garza says. “While I know there are a lot of challenges out there, I also know that you can overcome those challenges, because you want to be a little bit better than you were yesterday.”

Garza is heading to Nice, France in September to compete in another Ironman Triathlon World Championships.

To contact David, find him on Instagram @davidgarza1

He is currently teaching classes at HIT Athletic in North Central Austin. 

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 episode of The Way Up Podcast I had the pleasure of having a conversation with Jay Tiegs, host of the "Do Hard Things Podcast"! Jay shares valuable insights on what has worked for him on his journey becoming successful. He talks about mastermind groups specifically providing creative ideas, networking, and support being money well spent as an investment into developing himself. Jay is the founder of The Forge mastermind group that I became a member of in February 2022. It has been instrumental in my personal growth journey! If you are interested in learning more about the Forge check it out through my link!

 The Forge Link
https://bit.ly/GeoffKnoll

Jay Tiegs believes taking on difficult challenges in life with persistence and commitment enables people to find great success in life. He is a transitioning veteran with over 25 years of service in the US army.

 His mantra "Do Hard Things" has enabled him to overcome many of the struggles and life from directionless teenager, overcoming the challenges of living in an abusive and fatherless home to war, divorce, depression and suicide ideation.

 His shift in perspective enabled him to find success in military service as a combat engineer, recruiter, commissioned officer, tactics instructor, and who successfully commanded two units specializing in leadership development of our nation's next generation of emerging military leaders.

 He now shares his outlook on personal transformation as the host of the "Do Hard Things"  podcast, speaker, trainer, and high performance coach for audiences ranging from elementary school children, to executive level leaders. Jay's passionate about helping people find their next mission. 

You can typically find Jay training for his next endurance event, spending quality time with his triplet teen daughters, or planning his next outdoor/ overland adventure in his 4runner - all while coaching and serving clients.

Jay Tiegs,  MBA, MSc, CHPC 
(636) 262-8735
Link Tree: https://linktr.ee/dohardthings
Website: www.jaytiegs.com
DHT Nation: www.dohardthingsnation.com
Schedule a Call: https://calendly.com/jay-tiegs/20min

Clark and Barton sit down to talk swimming, preparation for big meets, how his parents influenced his success, and much more. 

More on Clark Smith
Clark Smith is a 6’9″ freestyle and butterfly specialist and student-athlete at the University of Texas. Born April 17, 1995 in Atlanta, Ga., Smith had the ability to be a great swimmer within his genes – his parents, John and Tori, also swam for Texas and his mother was a member of the 1984 U.S. Olympic Team. Smith came within .04 seconds of breaking the National High School record in the 100 butterfly, an event he was on the USA Swimming Junior National Team for. 

University of Texas
2013-2014
In his freshman season Smith swam at the Big 12 Championships, placing fourth in the 500-yard freestyle, fourth in the 200-yard butterfly and sixth in the 100-yard butterfly.

The 500-yard free was Smith’s first event at NCAA’s, and he immediately made a statement. Smith qualified for the championship final first coming out of the preliminary heats. In the final, Smith took out the first 200 yards in 1:38.02, a quick 200-yard free time in itself, and he held on until Florida’s Dan Wallace took over the lead at the 350-yard mark. But it was Smith’s last 50 yards that pulled him away — he out-split Wallace 24.03 to 25.28 to win his first national championship.

Smith then took on the 200-yard free — he qualified for the semi-final, and finished 11th overall just 0.41 seconds behind the heat’s winer. On the same night Smith led off the 800-yard free relay for Texas that took 8th. For his final individual event of the meet Smith took on the 200-yard fly, an event that was largely expected to be won by Texas. Three Texas athletes qualified for the championship final in the 200-yard fly, including Smith. Texas went 1-2 in the event, but Smith unfortunately was disqualified for a one-hand touch in the championship final of the event.

2015-2016

At the Big 12 Championships Clark won the 1,650 in a new school and Big 12 record of 14:31.29. He also was a member of the Texas 800 yard freestyle relay that took gold and finished 4th in the 500 yard freestyle. At the NCAA meet, Clark didn’t enjoy the same success as his sophomore year. As the defending champion and top seed in the 500 yard freestyle, Clark didn’t manage to reach the finals, finishing 21st in the prelims. He was also the top seed in the mile but finished 12th in the prelims.

2016 Rio Olympic Games

In his first Olympic Games, Smith earned a gold medal for his heat swim in the 800 meter freestyle relay. He lead the team off with a 1:47.20 split. Smith, Jack Conger, Gunnar Bentz and Ryan Lotche combined in a time of 7:06.74 to put Team USA through to the final in second position.

2017 World Championships

On day one Smith missed out on the 400 meter freestyle final after finishing 12th in 3:47.12. Two days later was back in action in the 800 meter freestyle where he finished 10th in the heats in 7:51.83. In his final swim, Smith won a bronze medal. It came in the 4×200 meter freestyle relay where Smith swam in the heats to put Team USA through to the final in 7th. Blake Pieroni, Townley Haas, Jack Conger and Zane Grothe combined in the final to finish third behind Great Britain and Russia.

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 episode, we review David Goggins newly released book Never Finished.  He takes us inside his mental lab, and we cover some of our favorite takeaways and chat about our feelings overall on the book. 

The stories and lessons in this raw, revealing, unflinching memoir offer the reader a blueprint they can use to climb from the bottom of the barrel into a whole new stratosphere that once seemed unattainable. Whether you feel off-course in life, are looking to maximize your potential or drain your soul to break through your so-called glass ceiling, this is the only book you will ever need.

Buy the Book Here: https://amzn.to/3YsQJST - one of the best investments you can make in yourself. 

+++++
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Check out Tyzer Evans' other Podcast, Grind Sell Elevate here: https://bit.ly/3bU6D3l

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Let's dig into mental toughness. In this episode, we study the brand-new book Never Finished by David Goggins. Goggins shares the philosophy, psychology, and strategies that enabled him to learn that what he thought was his limit was only his beginning and that the quest for greatness is unending.

* Become a member https://www.patreon.com/Moonshots *

Buy the book https://geni.us/neverfinished
Buy the summary https://blinkist.o6eiov.net/mgeyAO

Runsheet

INTRO

David Goggins introduces us to his new book. Never Finished (1m28)

YOU MUST MOTIVATE YOURSELF

Productivity Game breaks down a core message of the book, with the Wake-up challenge. Awaken your inner savage (2m41)

HOW TO DO IT

Productivity Game discusses how to stay true to your ambitions and objective with a voice recorder. Self-talk audits (1m27)

Chris Williamson and Andrew Huberman discuss what it’s like studying David Goggins. Lean into friction (5m07)

OUTRO

Goggins closes the show with advice on how to conquer the new year. Drop by drop (57s)

• Margy
• Diana Bastianelli
• Andy Pilara
• ola
• Lorenz Weidinger
• Fred Fox
• Austin Hammatt
• Zachary Phillips
• Antonio Candia
• Dan Effland
• Mike Leigh Cooper
• Daniela Wedemeier
• Bertram O.
• Gayla Schiff
• Corey LaMonica
• Smitty
• Laura KE
• Denise findlay
• Krzysztof
• Wade Mackintosh
• Diana Bastianelli
• James Springle
• Nimalen Sivapalan
• Roar Nikolay Ytre-Eide
• Stef
• Roger von Holdt
• Jette Haswell
• Marco Silva
• venkata reddy
• Dirk Breitsameter
• Ingram Casey
• Nicoara Talpes
• rahul grover
• Evert van de Plassche
• Ravi Govender
• Andrew Hyde
• Craig Lindsay
• Steve Woollard
• Lasse Brurok
• Deborah Spahr
• Chris Way
• Barbara
• Samoela
• Christian
• Jo Hatchard
• Kalman Cseh
• Berg De Bleecker
• Paul Acquaah
• MrBonjour
• Sid
• Liza Goetz
• Rodrigo Aliseda
• Konnor Ah kuoi
• Marjan Modara
• Dietmar Baur
• Ken Ennis
• Bob Nolley

You can subscribe and listen to every episode of the "Unleash the Awesome" podcast at https://gambrill.com/podcast . 

1:45 "The Power of Habit - Why We Do What We Do in Life and Business" - Charles Duhigg
https://amzn.to/3X1zS9b .

1:51 "Atomic Habits - An Easy and Proven Way to Build Good Habits and Break Bad Ones" - James Clear
https://amzn.to/3GYcYKm .

3:35 "Would You Rather Have a Penny that Doubles Each Day for a Month for $1 million?"  - The College Investor
https://thecollegeinvestor.com/17145/would-you-rather-have-a-penny-that-doubles-each-day-for-a-month-or-1-million/ .

6:47 Homeostasis - Wikipedia 
https://en.wikipedia.org/wiki/Homeostasis .

8:20 "Never Finished - Unshackle Your Mind and Win the War Within" - David Goggins
https://amzn.to/3XFpZOH .

. . . . . . . . 

 

Want some help deciding what tech tools to use in your business? Check out Tech Tools Tuesday.
https://gambrill.com/ttt .

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

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And let me know what you thought of this episode and what you'd like me to cover in future episodes over on Instagram.
https://www.instagram.com/gambrill/ .

#unleashawesome #mindset #habits #toolset #entrepreneur #success #skillset #atomichabits #jamesclear #powerofhabit #charlesduhigg #neverfinished #davidgoggins #digitalmarketing #coaching  #trainer #creatoreconomy #process #systems #gambrill #davegambrill #execution #framework #unbreakable #partner #10x 

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