Coach Murphy here and in this short video I’m going to give you the Step by Step blueprint to dominate every single workout from here on out.
I wanted to get this information out to you because I see so many people in the gym making the same mistakes and getting absolutely no where with their Strength and Fitness “routine.”
With that said, let’s get into it 💪
WAIT! Did you get your copy of the FREE, Train Like A BOSS manual? If not, CLICK HERE NOW!
YES! You CAN eat foods you enjoy every single week and still lose fat! Sound awesome… then this training is for you!
If you are someone who wants the absolute BEST results without cutting out all the delicious carbs, tracking your MACRO nutrients and calories is going to be the route for you.
MACROS simply stands for macronutrients which are your big 3 – Protein, Carbohydrates and Fats.
The great thing is, this can be used with just about any eating lifestyle – yes, you can use this in conjunction with Intermittent Fasting, 5-6 meals a day, KETO, etc… what ever works for you. One thing will ALWAYS matter when trying to lose fat and that is calories in vs calories out.
I like this approach when losing fat because it doesn’t restrict my diet, I don’t lose a whole bunch of strength and muscle AND I feel great with lots of energy and its pretty easy to stick to.
Check out this quick video on how we determine your Calories and more importantly your MACROS and then follow the steps below.
The most effective workout you can do is the one you’re going to do.
Here’s the thing… with so much information out there I can see how people get stuck on information overload.
You can’t open Facebook or Instagram without being bombarded by the “right” exercise you HAVE to do for bigger arms, ripped abs and stronger squats.
Here’s the thing though… we are all built different. Believe it or not but what may work for one person may not work for you. Because of different leverages, heights, builds and muscle insertion points, you may do an exercise and never make any gainz from it.
On the other hand, ever had a workout that was just amazing and everything felt smooth and in the groove? You got an amazing pump and truly felt like you could keep going forever because of the intensity and motivation you had for more?
What if you could do that every time you trained?
If that sounds awesome to you, check out this quick video. It just may inspire you to hit your best workout ever today.
CLICK TO PLAY VIDEO ⬇️
There is no question that positive momentum to move you forward in your strength and fitness goals is an integral part of whether or not you will succeed with your goals.
Unfortunately, for too many people, momentum can shift and take you right back to where you started from or worse.
Here I discuss HOW to make momentum work for you instead of against you.
Sometimes you just need a good laugh and it seems that the gym offers a lot of funny content for comics today. What I have here are some of the funniest skits about working out and the gym that I love to watch over and over and over again.
Check these out and if you have other videos that you enjoy, share them with me. (more…)
Exercise selection is going to be an absolutely vital component of what differentiates a poor strength program from a GREAT one.
Basically, the exercises that you choose to use in your program are going to inﬂuence not only how strong you become but also how many calories you burn during that workout (or more so afterwards), how many muscle ﬁber’s get worked, what type of hormonal release you see from the training as well as how long it takes you to complete your workout.
Today, I want to get you set up with the best exercises to perform so that each and every one of your workouts produces optimal results.
Now, being that I know you don’t want to waste your time on exercises that don’t produce results, we’re going to ensure that you are only doing the exact exercises that will bring you success.
100% Results from your 100% Effort. That’s the way we bring it!
You typically have two different categories of exercises to choose from: compound exercises and isolated exercises.
Compound exercises are my preferred weapon of choice since they recruit the most muscles being worked, burn more calories and produce the fastest results possible.
Isolation exercises have their place but should not take priority in any strength program.
Here is a list of some of my favorites. The following are excellent examples of compound exercises:
When performing these movements you are accomplishing two distinct things.
First, they work at least two or more muscles at the same time.
Take the squat for example. Sure, you’re going to hit the lower body hard – quadriceps, hamstrings and glutes but do you realize you’re also getting amazing upper body work in? The squat will build stronger abs than any crunch off the floor ever could. Talk about a full body exercise.
And second, you have multiple joint movement. Looking at the squats, you’ll be moving the knees, hips and ankles.
Once again, greater body activation. The more of your body you can get involved in every single activity you do, the better your results are going to be.
For the person looking for maximum fat loss and some great muscle building, compound movements are the KING and what your exercise routine should be built upon.
Now, before we neglect anything, isolation exercises do have their place.
So what are isolation exercises? Isolation exercises target one single speciﬁc muscle group. For example, they include movements such as:
….and so on. All of these are only going to be working one joint and one muscle group. That right there is THE huge difference between compound and isolation exercises.
I’ve noticed over the years that many people working out in the gym today are using 80% isolation exercises and about 20% compound exercises. This is a big reason why they never get the results they truly want and rarely see any progress.
That won’t be you though. Because we’re going to take your workout program and primarily focus on the exercises that will bring you results… which is?
Yep! You got it – Compound Movements.
This isn’t to say you can’t do any isolation work though. I know you have some speciﬁc areas you want to target. Maybe you want to ﬁrm up the back of your arms (which would be your triceps) so that you feel more comfortable in sleeveless shirts or perhaps you want more leg deﬁnition and decrease the inner thigh ﬂab.
Whatever your goal, it can help to add one or two isolated exercises just for that muscle group to really push it to the limit but always remember that they will be getting worked when you do your compound exercises as well.
One last point I want to stress when it comes to exercise selection is, forget about all those lies you’ve heard about shaping and toning your muscles with sculpting exercises and light weight, IT’S COMPLETE B.S.!!
The truth is, muscles respond best to exercises where you’re lifting a maximum amount of weight and increasing the overall level of tension that the muscle has, compound lifts are going to help with this.
And ladies, trust me on this, you won’t build big and bulky muscles by lifting heavy without the aid of anabolic steroids or other performance enhancing drugs.
To sum it up remember these key points about exercise selection:
1. Build your routines around compound movements ﬁrst
2. Add in isolation exercises to speciﬁcally target trouble areas
3. Lift hard and heavy – Don’t be afraid of heavy weight, there is no such thing as shaping and toning
Get it Done!
Over 20 years ago my life changed. I had a lower back injury that sidelined my life, caused me to gain a ton of weight and sent me into depression.
I had a choice to make… Accept that this was now my life at the age of 23 and suffer every day and live a life of mediocrity or do something about it… I chose the latter.
During my strength and fitness journey I’ve been sidelined more times than I can count from that lower back injury resurfacing and a shoulder issue (bad form on Bench press related) that took me away from lifting for a solid year.
I could of easily said, we’ll… It’s over… That would of just been an excuse though. That would of been settling for mediocrity again.
Through all of my experiences, both good and bad, I’ve ALWAYS found a way to stay active and IN the gym.
I’ve picked up running and yoga when lifting wasn’t an option.
The gym has always been my place of growth and personal development. It’s helped me overcome self esteem issues, depression, anxiety and stress.
You’ll never see me make excuses not to be active or in the gym, that would be me turning my back on the very thing that gave me LIFE.
So many people will take a little hit and their poor ego gets bruised so bad that they just quit. Because they’ve decided they can’t anymore because of an injury or setback. What the 🙊 ever.
That’s simply an excuse and weakness.
When you want something bad enough you find a way, no matter what. Or you find an excuse.
And no one will call you out on it because mediocrity is everywhere. Mediocrity is the norm. Mediocrity is safe. Mediocrity is weak.
My life is BUILT being as far away from mediocrity as possible.
You decide what you’re going to be day in and day out.
Are you settling for a mediocre life? Or are you DOING something about it today?