If you're a dad who wants to be lean, strong and set the best physical example to your kids, read this. https://t.co/GQKIbg1fBN

Most dads don't work out because they tell themselves they don't have enough time.

This is a BS excuse.

You can get significant results with a seriously small amount of working out.

Try this for 3 months and report back.

4 important mindsets for getting results with no time:

1. Done is better than perfect.

2. Workouts don't have to be long to be effective.

3. Returns are diminishing. The 4th set won't add anywhere near as much as the 1st set.

4. 80% of results come from 20% of actions.

You only need 6 movements to cover every major muscle group.

- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Squat
- Hip Hinge

Use 1 or 2 compound exercises for each of these in your program and you'll be able to transform your body.

You should:

- Work every major muscle group 2x per week
- Allowing each muscle group 72 hours for recovery before you work it again.

Read on to see how you can do that with the minimum time required 👇

Monday - Vertical Push and Pull:

- Seated dumbbell press
- Pullups

Tuesday lower body:

- Squat
- Romanian deadlift

Wednesday: Rest

Thursday - Horizontal Push and Pull:

- Bench press
- Dumbbell rows

Friday - lower body:

- Deadlift
- Squat variation

Saturday & Sunday: Rest

This is the absolute minimum you need.

You can see progress with this IF:

- You take each set close to failure (0-3 reps in reserve).
- You progressively overload (add reps and weight over time).

If you are incredibly pushed for time, you can just do one set of each exercise.

If you have more time, do more sets. Results will be better for gaining muscle, but one set (taken close to failure) is enough if you're just trying to maintain muscle (for example, as you lose fat)

Returns are diminishing with every set that is added.

Most studies find that people generally respond best with 10-20 sets per muscle group per week, with the returns getting smaller as you get towards the higher end of that range.

Some people will do better on 10 sets than 20 sets (probably most people).

People who can recover from higher volume are more advanced or have a genetic advantage for gaining muscle (and therefore are not reading this thread).

You can do any variation of any of the exercises I listed.

For example: 

- Hack squat machine instead of squats
- Pushups instead of bench press
- Good mornings instead of deadlifts
- Lat pulldowns instead of pullups
- Barbell or bodyweight row instead of dumbbell row.

You can also arrange the exercises differently across the week.

For example, you could do two longer full body workouts:

Full Body 1:

- Squat
- Pullups
- Bench press

Full Body 2:

- Deadlift
- Rows
- Overhead press

Or you could do 6 shorter workouts with one exercise per workout:

E.g.

Monday: Squat
Tuesday: Lat pulldown
Wednesday: Incline dumbbell press
Thursday: Deadlift
Friday: Seated cable row
Saturday: Machine shoulder press

If you want to see more examples of how different exercises fit into the 6 movements, see this thread:
https://t.co/NlifmSdLxN

I got serious results for    Jim, Tony, Ian, John and many others with an approach like this.

The lifting did the job to maintain muscle.

They KEY thing for fat loss was the flexible nutrition framework. https://t.co/lPcceWxfJe

If you can commit for just SIXTY DAYS I will get you results.

My program Shred in 60 is starting on Monday.

It's a hybrid of group and 1-1 coaching that is both affordable and effective.

Sign up here:

https://t.co/6LWP9Mhkwk

If you found this thread useful please retweet the first tweet to help other dads!

Follow me @Rob_NBF if you want to get into the shape of your life for your kids and be around until your grandkids hit adulthood!
https://t.co/NquRxFztzA

Want the full 1-1 coaching experience that lasts for however long you need it (60, 90, 180 days or beyond...)?

Work closely with me and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

from undefined