Muscle Mindsetinterviews

Table of Contents
Introduction ........................................................................... 3
Nate Williams .......................................................................... 4
Mike Thiga ............................................................................ 10
Vince Del Monte ................................................................... 14
Logan Christopher ................................................................ 19
Paul Batman OBrien .......................................................... 23
SpecialBonus Transcript: Tyler Bramlett ............................... 32
FitnessAces.com and Myself.................................................. 51
Links .................................................................................... 54
Acknowledgement ................................................................. 55
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CONVERSATION WITH STRENGTH TRAINERS AND BODY BUILDERS
Introduction
The strength training and body building industry is overflowing with training programs,
methodologies, supplements and nutritional advice geared towards maximum gains and every
bit of it is useful information. However, there's one way more powerful tool that can really
impact the quality of your gains and progress in your workout and strength training.
Your Mindset.
The quality of your mindset will dictate the quality of your decisions around strength training,
whether that be the training methodology you choose, the nutrition or supplements you decide
to ingest or the ritual you set yourself around a workout.
Having an optimal muscle mindset is essential if you want to have an edge in your endeavour to
build mass or gain strength.
So, this ebook is a compilation of conversations with body builders and strength
trainers. I just had to pick their brains and find out how these experts in the body building and
strength training industry think, feel and behave that gets them the results of a physique that
most people envy and admire.
These fascinating individuals shared with me, not only their training methodology, nutritional
plans and rituals, but also their philosophy around strength training and building mass, their
motivations and what got them into the gym in the first place plus many unique principles and
concepts.
I hope that you enjoy reading this ebook as much as I did interviewing each of these
experts and I invite you to share it with friends, family and anyone you see fit through your
favorite source social media. Either Facebook or Tweet this link, http://www.fitnessaces.com/muscle-mindset/
Inspired by fitness,
Clinton Boucheix
CPT
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Nate Williams
Highlights:
Certified Personal Trainer
Steadily worked out since
2000
Participated in multiple fitness programs
Army Veteran
Live for fitness, its what I do
I began working out in high school. I went to the
gym and lifted weights three days a week with a
friend. In college I made major improvements
through research and variations in my routine. After college, I joined
the army where I was introduced to Cross-Fit. During my deployment,
I gained major muscle mass. When I got back from the desert, my
doctor informed me I had high blood pressure. As it turned out, my
increased size was placing unnecessary strain on my body. In order to
lose weight, I began training for and racing triathlons. I lost the
weight and lowered my blood pressure; however, I gained tendonitis
in my shoulder from all of my swimming. Im currently back in the
weight room gettin strong!
1). What got you into strength training and what's
your inspiration to workout?
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I was always a scrawny kid. My mother had even been questioned by a

social worker concerning my wellbeing apparently I looked sickly. Of
course, I was fine, just blessed with the skinny genes. Along comes high
school, and I decided I was tired of being super skinny...and weak. I
began working out, and have consistently done so since 2000.
I continue working out today because I like the feeling. Its not to be
bigger/faster/stronger than everyone else (they are bonuses). Its the
burn, the soreness, the tiredness I receive after a good workout. I feel
accomplished and thats what keeps me going.
2). Tell me about your philosophy around strength
training and muscle gain?
Of course there are the basics hypertrophy occurs in the 6-12 rep
range, 3-5 sets. While strength occurs in the 1-5 rep range, 4-6 sets.
(yes, you can get stronger in all ranges...these are just the standards).
Essentially I stick with those rep ranges for whatever Im trying to
achieve. The main thing; however, is functional movements.
So what, you can lift 400lbs on some random cable machine but, if
you needed to drag someone away from a burning vehicle could you
do it? Or would you throw your back out? Always, weave in functional
movements and activities.
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3). What's your attitude around workout plateaus or

diminishing gains? Is there a unique approach you
take to handle them?
As kind of stated above if Im working on hypertrophy and Ive been
stuck benching 225lbs for a while, Ill switch to the strength rep range
for a couple of weeks to push myself over that hurdle.
I may also perform a different exercise instead of flat bench, do
incline or decline, or switch to dumbbells.
If Im burnt out from my routine, I may even take a week off and
relax/recover.
Or, change things up entirely. For example, I raced triathlons for two
years just because I needed a change from the gym.
4). Have you ever had an injury or physical limitation
that effected the way you worked out? How did you
handle it?
Most of the times, I push through it and hope I dont break. However,
this may be bad advice. When I was racing triathlons, I put a lot of wear
and tear on my shoulder developing tendonitis to the point where I
had to stop swimming. This of course hindered my triathlon training
and I decided to go back to the weight room.
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5). How do you take care of yourself to avoid injuries

or over training? Any special diets or exercises?
I listen to my body. Since Ive been working out for 13+ years, Ive
gotten to know my body pretty well, and I can tell when I need a break.
When the time comes, I respect it, because I know Ive been giving it
110% for the last few months and a week off will not kill my gains.
6). What's your nutrition plan for maximum gains?
For me personally I still have those skinny genes and eat everything
under the sun to gain/maintain weight. I dont eat complete crap, like a
dozen donuts or anything. I stay away from stuff that provides little
nutritional value vs the calories. But, Ill kill a whole large pizza in one
sitting no problem.
7). What's your preferred approach to gaining mass in
your workout?
Eat everything.
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8). What are your thoughts on the body weight vs free

weights and machines debate?
They all have their strengths and weaknesses. I would say to switch
them up every couple of months and/or work across them (do all of
them during your workout). Again, the main thing is - staying
functional. If you cant perform when the time comes, whats the
point?
9). Do you have a ritual in your day around your
workout that helps you get into a zone?
I load up YouTube and watch motivational bodybuilding videos. Not
because I need it to get in the zone but because it annoys my wife,
and that makes me happy.
10). How has strength training effected your life for
the better?
I cant really remember my life prior to strength training. I started
working out when I was like 13/14 years old. Prior to that, working out
wasnt really something I was concerned about. But, in having worked
out for that long, I know my capabilities, I know how to get in my head
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to be tough, and I know any physical challenge that comes my way

Ill be able to conquer it. I dont fear difficult situations.
11). Any final thoughts you would like to leave the
reader with?
Consistency is the key. You have to be consistent with your workouts.
You cannot go to the gym whenever you feel like it. Even the days your
tummy hurts if you have a workout scheduled you better be in that
gym.
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Mike Thiga
Mike Thiga transformed himself from a scrawny 148 pounds to a massive 187 pounds.
In slightly less than 6 months, he packed on 39 pounds of solid muscle, all
without ever lifting a weight or going to the gym. Learn how he did it at
http://www.the-muscle-experiment.com
1). What got you into strength training and what's your
inspiration to workout?
I was a small guy that got picked on and didnt feel confident,
a friend of mine started working out and when I saw his results I was
inspired to start myself. I soon got bigger, felt more confident and people
stopped picking on me.
Today I still like to look good while being strong and healthy.
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2). Tell me about your philosophy around strength training

and muscle gain?
I have tried many ways to build muscle, weight lifting, supplements, etc., but I found that
Bodyweight training when done correct gives the best results. You can also do
it anywhere, when traveling, etc, because your body is your own gym.

diminishing gains? Is there a unique approach you take to
handle them?
You should stick with a workout routine as long as you are gaining, but when gains slow down
too much or stop
You need to make such changes in the exercises or techniques you are using. Of course sleep
and nutrition have a lot to do with it also, so you have to make sure that those are in.
4). Have you ever had an injury or physical limitation that

effected the way you worked out? How did you handle it?
Yes, I have a withered arm, I did my best to work with and around it, when people see my
results they are inspired because if I can do it anyone can.
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5). How do you take care of yourself to avoid injuries or over

training? Any special diets or exercises?
You must always warm up and then use good form; injuries are almost always the result of poor
exercise form.
To gain muscle you need to take in more calories then your body burns in a day,
you need good quality protein, carbohydrates and healthy fats, Eat natural foods
as much as possible and keep away from fast foods and packaged foods.
7). What's your preferred approach to gaining mass in your

workout?
To gain mass you need to do a high volume of sets and reps. You should train hard
but not to failure as that will just burn you out before you can do enough sets.
8). What are your thoughts on the body weight vs free weights
and machines debate?
Free weights are very good for building strength but for muscle mass body weight training
Works much better and faster while also being safer.
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9). Do you have a ritual in your day around your workout that
helps you get into a zone?
When it is time to workout no matter what is going on or if I dont feel like it I make sure to
Start my warm up and then do my workout. Sometimes you may be tired but working out
Correctly will refresh you.
10). How has strength training effected your life for the
better?
I feel so much healthier and am also much more confident and secure.
11). Any final thoughts you would like to leave the reader
with?
As with anything in life you will get out of you workouts what you put into
Them, so work hard and most importantly be constant.
Please visit my website at http://www.the-muscle-experiment.com/
It has lots of great workout articles and tips. Also feel from to
Email me at mike@the-muscle-experiment.com I am also happy
To answer questions and help people reach their fitness goals.
Best,
Mike Thiga
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Vince Del Monte
Vince Del Monte has been coined the Skinny Guy Savior. But first he had to be saved himself
when everyone nicknamed him "Skinny Vinny". Vince has committed his life to figuring out
how to gain rock-solid musle despite his muscle unfriendly genetics. And now, he's helping
tens of thousands of men and women feel great and look even better. Vince is also the author
of, "No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain, a WBFF
Professional Fitness Model and holds an Honors Kinesiology Degree with Western University.
Even in my younger days, I have always had a fascination with the human body and fitness.
At six feet tall and 140 something pounds soaking weight, I was a definite poster boy for all the
guys out there desperate to gain weight and get the girl. This landed me with the nickname of
Skinny Vinny a nickname stuck with me through college.
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Although I do not believe in the term anymore, I was a REAL hard-gainer. I knew something
had to change. And let me tell you, when you go from 149 to 190 pounds in six months,
EVERYTHING changes.

and muscle gain?
Life is full of choices, and we can choose to take responsibility for everything we have in life, or
we can choose to blame it on others. The same goes for developing a strong and muscular
physique. When I first started out, I could have whined about being dealt a crappy genetic
hand. But I decided to MAN UP and take responsibility for my body through education AND
implementation. This is a philosophy has stuck with me throughout my training and business
career.

handle them?
Complacency: (n) 1. A feeling of quite pleasure of security, often while unaware of some
potential danger, defect, or the like; self-satisfaction or smug satisfaction with an existing
situation, condition, etc.
Why did I just give you the definition of complacency? Because I do not believe in workout
plateaus or diminishing gains. Only poorly designed workout programs and the ability of an
individual to fall into a routine of complacency.
If you are committed to continual learning, education and implementation, there can be no
such thing as a workout plateau.
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Thats not to say you can expect to have newbie gains all through your workout career, but
even incremental positive results as an advanced lifter are extremely significant.

It is said that more than 2,000 years ago, the great Chinese philosopher Confucius remarked:
Our greatest glory is not in never falling, but in getting up every time we do. That is the same
approach I take to my workouts and life in general.
Over the last few years of training, I had the unfortunate circumstance of having bone chips in
my elbow that impeded my available range of motion. Needless to say, I havent been able to
have a proper arm workout in YEARS! However, I didnt let that hold me back. In April of 2011, I
trained like never before and attained my Pro Card with the WBFF.
Stage Shredded Status tracks my entire transformation from 227 lbs to 195 lbs and how I got
my WBFF Pro Card:
http://www.vincedelmontefitness.com/stage-shredded-status.php

My supplement regiment has always focused on overall health and joint health greens
powder, fish oils and a good multivitamin are a MUST for anybody training regardless of goals
to ensure optimal health. As far as avoiding injuries or over-training, I have become very good
at listening to my body.
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First and foremost, always having control of the weights will help you avoid injury. Too often I
see guys slam down dumbbells out of control after they finish a set. That is where most of the
injuries in weight lifting occur. Doing something foolish outside of the working set.
Over training is another matter entirely since I believe 99% of trainees have never experienced
over training although it seems to be a catchall phrase for not improving - Oh I MUST be over
training. In actuality, it takes 3 weeks at roughly 3 times your current volume to over train.

It is actually very simple. Protein and greens with every meal and 5-6 meals a day. Other than
that, eating fairly cleanly most of the week hitting my calories and macronutient ratios. Not
only that, but looking for fresh non-GMO and organic sources of foods will have a significant
positive impact on your health, mood and muscle gains.

workout?
Never doing the same workout for more than 6-8 weeks MAX usually changing up the
workout monthly depending on the goal.
As I mentioned earlier, complacency is a nightmare if your goal is to continue gaining muscle.
Slipping into comfortable set and rep ranges with familiar exercises will not elicit continued
growth over the long haul.
That is why I believe the most crucial element of improvement is change. Even subtle
variations in a workout will produce new results. I personally like incremental progressions
week to week with a monthly overhaul of my workouts.
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There is no real debate. They ALL have their place in a proper workout program. You should
never assume you can do all of one type and continue to see improvements. I personally like
the vast majority of my exercises to be free-weights.
Machines are great for isolation, but do not have real world functionality. Body-weight
exercises are perfect in overall musculature development, but lack the ability to progressively
and continually overload the muscle into growth.
Nothing specifically. I never really feel the need to get pumped up before a workout I am
already pumped! I know that isnt the same for most guys out there, but I never have felt the
need to pop loads of stimulants before a workout to get me fired up.
better?
Training has literally shaped every aspect of my life from business to relationships. I can only
image what my life would have looked like had I been stuck at 149 pounds. Heck, my ENTIRE
business is based on helping other achieve what I did and go from scrawny to brawny, and I
am on a mission to help 1,000,000 people through fitness by the year 2020.
with?
If you are totally serious and committed to achieving your dream physique (or any goal for that
matter), you need to have a set plan. I often say a goal without a deadline is just a dream. So
set your goals, write them down and broadcast them to the World. Stay focused, stay
motivated and you WILL achieve your own life & body transformation.
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Logan Christopher
Logan Christopher has been called a Physical Culture Renaissance Man for doing many
different things in the world of strength. Some of his most famous feats include pulling a
firetruck by his hair and juggling a kettlebell that was on fire. His average training is a
combination of hand balancing, gymnastic skills, kettlebells, heavy weight lifting and more.
He especially likes to focus on the mental training needed to regularly perform at a peak
level. You can find more about him at www.LegendaryStrength.com
I got serious about weight training when I started to focus on bodyweight exercises rather than
bodybuilding at the gym. The reason is because I started to see real results and have fun doing
it. Since then its just got more crazy and I'm always looking to do more which keeps me
inspired.
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and muscle gain?
Strength and muscle are two separate things. If you're focused on strength then all you have to
do is the exercises, focus on solid progression, and you'll get better at them. If you're looking to
build muscle then do the same as above and eat a whole lot more. All in all I say its pretty
simple either way.

handle them?
If you listen to your body and don't always force yourself then the gains keep coming. Its
seeking results to quickly or doing something that injures yourself that will stop your progress.
You need to be consistent in working towards something but also vary how you do it. This can
come in variations of the exercises, sets, reps, weight used. The reason people get stopped is
they're trying to move so linearly from point A to point B and the body doesn't respond in such
a way beyond an initial point.

I had a chronically bad wrist that hurt to flex backwards. This got in my way of pursuing
handstands and hand balancing. Finally, I got fed up with it and said to myself, I'm going to fix
this. I took a multi-pronged approach that involved physical drills, topical treatments as well as
the mental/emotional side of healing using NLP and EFT. Ever since then it has worked
significantly better.
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Listening to your body is number one. When you can realize when to push your limits and when
to back off you won't get injured. I know so many people who tell me after they've suffered an
injury in the gym that "I knew I shouldn't have done that." You training as a whole should make
you more balanced and less injury prone. Then you won't need to do special things like foam
rolling, which is something I never engage in.
For overtraining you need to balance how hard you work, your volume, and what your body can
handle. More rest, good nutrition and the proper supplements help, but once again listening to
your body is going to be the best gauge.

I try to eat very healthy without going overboard on it. Grassfed meats. Organic food. Lots of
fruits and vegetables. A good amount of meat. And some grains and dairy. Also lots of tonic
herbs to help support everything.
If you're talking about adding muscle then its a lot more of the same. One weight gain shake I
like to make is a can of coconut milk, bananas, berries, chia seeds, brazil nuts, protein powder
as well as some herbs.

workout?
Lots more volume but still working with moderately heavy weights or exercises. Also more work
in less time, which is called density. If you do this and eat you will grow.
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Every tool and method has its benefits and drawbacks. I use a good mix of bodyweight exercises
and free weights of all types. I don't use many machines because they're expensive and I don't
own any. There are a few good ones but for the most part I'd stick to the other stuff.
I do specific energy drills to make sure I'm prepared for the workout. One of which is a form of
meridian tapping. These also work as an anchor to get me in the state. I switch between no
music and loud music for different periods. I like to listen to the same music over and over
again, once again as an anchor to get into the zone.
better?
In just about every way. More confidence, more health, I've even built a business around it so
that strength is my livelihood.
with?
I don't expect everyone to pursue insane bodyweight exercises or feats of strength. It simply
isn't for everyone. But your own fitness and health is something you must take care of yourself.
No one can do it for you. So find something you enjoy doing and move forward with it to get
great results.
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Paul Batman OBrien
Paul "Batman" O'Brien is a world-renowned fitness instructor, personal trainer, martial artist,
combat instructor and consultant of Chinese Medicine, who started his study of isometrics
after a devastating knee injury left him unable to move without severe pain and a career in
fitness had left him fat, unfit and unfulfilled. Conventional physical fitness had failed him and
conventional medical therapy offering no cure for his condition.
Convinced that there was a better way to heal his body he began investigating alternatives
and found Traditional Chinese Medicine and the ancient strength techniques of the physical
culturists. Applying these techniques he developed a system of training that not only
rehabbed his injury and left him pain free and in perfect health, but also transformed his
physique and fitness levels. He developed a lean muscular physique and remarkable physical
strength after only a few weeks of training for less than 10 minutes a day.
Today Paul has not only healed his broken body and developed staggering levels of strength
and fitness, but trains tens of thousands of people across the world to do the same and to
improve their lives in every aspectbe it with money, fitness, health, or emotional wellbeing
He is also an internationally acclaimed and award-winning author, speaker and businessman.
You can learn more about Paul and check out his life changing programs here www.Isometric-Training.com
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The Way of the Samurai is found in death
Im no samurai, nor am I morbid but that one phrase has stuck with me for many years and is
the key behind the motivation to train, to do things I dont want to do, to make the sacrifices I
must and to live without regret.
For the last 17 years, I have followed and continue to follow a strict code of ethics and morality
called Bushido, the way of the warrior, the lifestyle and beliefs of the Japanese Samurai.
Every morning I take ten deep isometric breaths as though they were my last and meditate on
the thought they may as well be. Maybe today is the day. Maybe Ill get hit on my motorbike. I
dont know. I do know, that one day, sooner than Id like it I wont have the opportunities I
have now.
I have been given a rare privilege, I am alive and I will not waste a moment of that, because I
dont have a lot of time, none of us do. Even if I lived to be 150 that still isnt long enough.
Each and every time I go to contract a muscle in one of the exercises I teach in my Perfect Body
course, I think, "This may be the last time I get to enjoy this, make it your best." I give it my all,
till my muscles shake and Im drenched in sweat and I simply cant give anymore, and then I
push even harder, because it is in those moments when you have nothing left you find that you
can push that little bit more and achieve the impossible.
Live each day like it may be your last, for in the end it is the opportunities we fail to take that
we regret the most.
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and muscle gain?
After years of study, training and research I concluded that Isometrics were simply the fastest
way to produce incredible increases in strength and muscle mass. Once I applied these
principles I saw a staggering increase in both strength and size, putting on over 50lbs of lean
muscle in a 10 week period, exercising for less than 15 minutes a week. I developed a program
based on that has changed the lives and physiques of thousands of people - 7 Seconds to A
Perfect Body and you can learn more about that here - www.Perfect- Unlike many - I am VERY
scientifically orientated. I don't do anything that isn't based on scientific fact and contains
verifiable and repeatable results. I'm a very busy man and I don't have time to waste going to a
gym, doing an hour's worth of weight lifting or treadmill running. I have better things to do with
my time. I am also very results orientated - which means I don't waste time doing things that
don't produce results.
Body.Me
My training philosophy is complex but it can be stilled to a simple phrase;
"Do the least amount of work necessary to achieve the maximal result possible"

handle them?
If you have a properly constructed program such things don't exist. Plateaus are a product of
poor training methodology. Using my methods there is ALWAYS a progressive increase in one or
multiple factors. If you are hitting a plateau then you're not paying attention to the right
metrics to analyse your progress. Have you increased resistance, have you increased
contraction time, TUT, decreased rest periods, changed an angle etc? There's ALWAYS
something improving - if there isn't you're not training right.
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Absolutely. I've had many. Most notably when I shattered my left tibia in 3 places. while doing a
2000 +lbs leg press. As always however this was not a limitation but an opportunity. I took the
time to redevelop new methods of rapid weight loss, and to experiment with new methods of
strength development. In addition - one of the advantages of my method of training means I
can train in nearly any state and any situation. Hell, I can do a major workout lying in bed or
during a shower if I choose to. Injury is only as confining as your imagination.
That said I do have an advantage - I'm also a highly trained physician specializing in Traditional
Chinese Medicine (www.DublinAcu.com) and am able to repair both major and minor injuries
rapidly. In fact I have a dedicated program developed just to help athletes recover from injury
faster and my methods have been published in multiple journals and magazines over the years.

Proper training prevents injuries from occurring. That's one of the key advantaged to proper
strength training - it should reduce injury not increase it. Sadly many people today train in an
inappropriate and dangerous fashion - bench pressing leading to blown out rotator cuffs,
weight training leading to heart value reflux, deadlifting leading to spinal injury, distance
running leading to joint shearing and the list goes on. I treat the products of poor training every
day in my clinic - and yet these dangerous and un productive methods of training are in the
majority.
By contrast, my methods - don't cause joint shearing, lower blood pressure, increase your
cardio vascular health, reduce osteoporosis and arthritis, prevent injury, reverse heart disease
and more. All the advantages of strength and fitness training without significant time
investment and without the risks of injury. It baffles me that people continue to train in
dangerous, ineffective ways when better, safer scientifically validated methods have been well
established.
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It's the exact same for maximal whole body health. I rarely prescribe different diets for building
greater gains. If you're eating well you'll naturally have the right balance of chemicals and
nutrients to support staggering growth, not just of the muscles but of your immune system,
organs, blood etc. Bulking diets are an excuse to get fat, nothing more. The only real
adjustment necessary then if eating well to gain more muscle is to eat more, the only one
necessary to lose fat is eat less.
Truth be told gaining muscle is 95% correct stimulation. I've built major muscle before on
starvation diets. Weight loss by contrast is 95% nutrition.
I have my own detailed guide to nutrition for my members and clients but I also highly
recommend the work of Dr. John Bereardi.

workout?
I have specific mass building routines known as Maximetrics

(http://www.isometricmastery.com/maximetrics-live/). 4 contraction sets of 7-12 seconds
performed once, to twice a week. The entire workout van be performed in 2-7 minutes. The avg
result is an increase of 24lbs of muscle over a 4 week period.
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It depends on the workout and the methodology being used. Specific machines are very safe
and easy to learn muscle contraction on. Free weights are more dangerous but can lead to
great levels of skill, body weight is incredibly versatile. It very much depends on your goals and
objectives. I use a blend of all 3 when necessary but I'm a HUGE proponent of body weight only
workouts. The majority of the things I teach are equipment free methods. I love the
convenience of being able to work out anywhere at any time. It's also far far safer.
Yep - I am huge fan of Eben Pagen's work and have a very complex and specific morning and
evening ritual. This is what I currently do ;
10 Min on ramp.
* Wake up and Turn on the Immersion.
* Drink 1 litre of TCM herbal tea (I'm a qualified herbaist and this is my own blend)
* Brush teeth, floss, bathroom.
* Weigh in
Exercise
* Special Forces Warm Up
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* 6 Min HIIT + 3 Min Iso's.

* Martial Arts practice / yoga
Meditation
Deep Iso Breathing / Steaming
Turn off Emersion
Long Shower
Dry and Dress
Off Ramp
Followed Immediately by 2.5 hrs work before a healthy high protein meal.
However I started with just drinking a glass of warm lemon water. I built upon it to what it is
now and I continue to refine it. I have a detailed coaching course on productivity and metal
strength development that teaches these methods and more.
better?
I can't begin to tell you all the benefits of strength training. In order to live life one must be
strong. Every day I see people struggling in life, from simple things like being unable to open a
jar, to having a hard time moving furniture to Hoover. I don't get injured, I don't get sick, I don't
find life an inconvenience because I have the physical strength that allows me to live a life with
full expression.
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with?
My name is Paul Batman OBrien and I when I was a little kid I wanted to be a superhero. Then I
saw Bruce Lee and for the first time I realized that what I wanted wasnt silly or stupid. It was
possible and Bruce Lee was the proof. The man was one of the greatest martial artists of all
time, able to express himself completely and fluidly through his body. Capable of extraordinary
feats of strength such as his two thumb body suspension, two finger pushup and his
devastating one inch punch. He was by far the closest thing Id ever seen to Superman. He
looked just like a comic book drawing.
And I wanted to be just like him. I trained, I followed the workout routines, I studied martial
arts, I even became a fitness instructor. And I didnt look anything like him nor could I perform
the same feats of strength. I even bought a copy of Expressing the Art of the Human Body, by
Bruce Lee / John Little an exact source for what Bruce Lee did, but it didnt provide me with
the information I needed to replicate his strength and physique. But it did give me a clue.
Two pages on a subject called Isometrics...
So I searched and found out more about Isometrics, the old school strongmen and the lost
techniques they used to get in incredible shape and I started to apply them. The results
astonished me.
My workouts became incredibly short and superbly efficient. Intensity replaced length and soon
I had completely changed my physique. In fact, once Id figured it out it only took me 6 weeks
to do it. Six weeks, less than 15 minutes a week, and I built myself a Bruce Lee Physique. And
not only had I built Bruce Lee Power and Strength I had become just like the Dragon in a mere
1.5 hours of total training.
I recorded my transformation in my journal and tracked the new applications of old techniques,
the changes I made to the traditional forgotten training methods of the masters and the secrets
I uncovered as I replicated the results of Bruce Lee, the Dragon. I developed incredible speed
and unstoppable force and became strong enough to lift a grown man over my head with just
one arm
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Never assume that the methods touted by the sports magazines, fitness instructors and
personal trainers are the best way of doing things. Chances are there are better ways out there.
I found mine, I would encourage the reader to find theirs. ;-)
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SpecialBonus Transcript: Tyler Bramlett
Tyler Bramlett is a guy that trains in his garage. He is also the founder of GarageWarrior.com.
After years of going to the gym and reading muscle magazines only to see limited results,
Tyler started to explore other training modalities. He has sought out some of the world's top
experts in strength training and conditioning such as Russian kettlebell's Pavel Tsatsouline,
"feats of strength" specialist and performing strongman Dennis Rogers, and olympic lifting
coach Jim Schmitz.
After experience great results through all that he accumulated, Tyler has made it his mission
to not only continue learning from the best in the world in all fields but also to help people
find the type of exercises that makes them happy.
Tylers professional accreditations include:
Certified Russian Kettlebell Instructor (RKC)
USAW Sports Performance Coach
Certified Kettlebell Functional Movement Specialist (CK-FMS)
Crossfit Level 1 Trainer Certified
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Clinton: Hey, this is Clinton Boucheix from Fitness Aces, your exercise mindset expert. If youre
hearing this call, its because I have a special guest with me that I will be interviewing in order
to get insight on the type of mindset necessary for strength and muscle gain, so here with me
today is Tyler Bramlett from garagewarrior.com. Welcome, Tyler. Ill let you do the honors in
introducing yourself to the listeners.
Tyler: Right on. Thanks brother; I really appreciate it. Yeah, thanks for having me on the call,
Clinton. I really appreciate you sharing this information with your readers and your listeners
and everything. Im Tyler Bramlett from garagewarrior.com, and my big thing is teaching people
proper body weight and weight training movement progressions so they can look, feel, and
perform their best. Im all about getting people the best results possible, because personally,
Clinton, I dont know about you, but I think the fitness industry sucks these days, right? Im just
trying to teach people the right way to do things because theres so much poor information out
there that people need to weed through just to get to the truth about what it really takes to
change your body and change your life, so thats what my goal is to teach people just how to
change your body, change your life so you can look, feel, and perform your best.
Clinton: Cool, cool. Okay, well, the first question is, what got you into strength training, and
whats your inspiration to work out?
Tyler: Thats great, great question. A lot of people see me online and they ask me, Have you
been fit your whole life? They dont even ask; they assume that Ive been fit my whole life.
One of the things that I have to point out to most people is that I was overweight to the point
of almost being obese as a kid, and I was unhealthy. Even into my teens, I was waking up with
night sweats and heart palpitations, all these terrible health conditions because I was eating so
poorly, I wasnt exercising at all, and that just came from the fact that no offense to my
parents; I love my parents, but they really gave me a lot of bad examples when it comes to the
right foods to eat and so on and so forth. I always joke with people, like, Hey, they said that
diet soda was a health food back in the day. I grew up really unhealthy, and what ended up
happening was, I finally realized that I could make a choice, and that choice is, I get to choose
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who I want to become, and once I realized that theres a choice in that space where I could say,
Hey, I dont want to eat this food. I dont want to be like these people. I want to be like this
person. Then, I got the ability to choose, and when I got the ability to choose, I just started
moving forward real fast. So, I dug into it. I literally have hundreds of books on strength and
health and nutrition. Im a huge fan of audio books, listening to podcasts. I traveled all around
the United States learning from some of the top experts in the field. Ive spent tens of
thousands of dollars doing so, and Im just hungry for knowledge, so I got motivated by seeing
my own transformation. It was a selfish motivation, but I started with, Hey, I want to look good
naked, and once I was able to do that, I was like, Holy cow, what else is there? The rabbit
hole in the fitness industry is really deep. You start with superficial goals like, I want to see my
abs or I want to lose body fat, and you end up at other goals like, I want to improve my
mindset, my life, my mental toughness, my conditioning, my overall body resiliency. Nine out
of ten people who succeed on themselves want to help others because they see the suffering
that people are going through, and they dont want people to have to have that suffering.
Thats kind of my story, Clinton, just going from, Hey, Im on this side of the spectrum. Im
eating poorly and I feel like crap all the time. I transformed myself, and now, I want to help
others transform their lives. So thats what my process is, and what gets me motivated to be
strong? I started seeing these old-time strong men, these physical culturists from the 1800s and
the early 1900s doing things that, today, wed consider impossible. I started scratching my head
about that. I said, What the heck? How come these people with outdated technology were
able to do more than were able to do today with all this amazing technology? So I started
studying a lot of the secrets of old-time strong men. A lot of that has to do with that mental
performance; that clean, organic foods diet; that volume and intensity. I was learning those
things those odd movement patterns that most people dont do these days, like back presses
and bridging and strange types of dead lifts. I mean, these things forge a body thats not only
strong, but is consistently tough at the same time so you dont have the same amount of
injuries that people get these days. You build the tendons, the ligaments, the joints, the bones,
the cartilage in addition to the muscles and the metabolism, and so that just motivated me like
crazy to learn more. I just kept learning and learning. Now I just love to stay fit. I love to
experiment with new things, but Ive come to this conclusion that the whole process should be
placed upon a paradigm of progression. What I did is, I went from unhealthy, fat, sick, tired,
nearly dead at a young age to transforming myself and helping others transform, and
everything across that spectrum fell on a progression, and if you try to go from unhealthy, fat,
sick, and tired to elite athlete in one day, you will fail. You will fail, youll get discouraged, youll
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get mad, and youll fail, but if you start here and say, Okay, today, Im just going to drink more
water and Im going to walk for ten minutes, then thats the type of progression I want to see.
I want to see somebody take a rational first step, and then once they take that rational first
step, take the next step. Over time, by the inch its a cinch, by the yard it is hard, right? It just
gets easier over a longer period of time. Thats what Ive really tried to teach other people.
What Ive had to do, I had to do a lot of things wrong to learn.
Clinton: Tell me about your philosophy about strength training and muscle gain.
Tyler: Yeah, sure. When it comes to strength training and muscle, I kind of just touched on it at
the end of the last question, which is, everything falls on a progression. Ill cover this in two
different facets, because strength training and muscle gaining are kind of two different things in
a lot of ways. To me, building strength means building more resiliency in your connective
tissues and your muscles, okay? There are all kinds of different factors that go into this, and
theyre absolutely insane, if you look into it. Things like your tendons have a little organ inside
the edge of your tendons that basically inhibits your muscles from firing if theyre not strong
enough. How do you inhibit this goal guy nerve, this goal guy tendon? Well, you can do it by
doing extremely heavy, slow, and controlled negatives. You can do it by doing long holds in
positions, so mental toughness style training. You can do partial lifts, where youre lifting more
weight than you possibly ever could in a full range of motion. An example is a dead lift where
you just pick the bar up one inch. That can inhibit this tendon that tells your body to get less
strong. Another component is that neurological strength, the strength of your brain, to control
your muscles. Heres what I like to point out to people, Clinton the average person only has
the ability to fire 15% of their muscle fibers. 15%. Thats so small. That means youre 15% as
strong as you possibly can be. What I like to teach people are methods to tap into your
resources that you already have, because you already have the capacity to grow 85% stronger
without gaining any muscle, just by becoming more efficient mentally. What I like to teach
people how to do is to do that movement progression like we talked about, so proper
movement foundations like squats, dead lifts, presses, push-ups, pull-ups, and then moving to
more complex exercising like one-arm chins, gymnastic core work, the Olympic lifts, sprint
training, cattle bell swings, snatches, and so on and so forth. Thats going to help increase that
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neurological efficiency because youre making the movements more complex. Then, from
there, really, strength has to do with intensity and not volume. How much weight can you lift
for one, two, three reps? How much tension can you generate in your muscles for a given
period of time? Thats strength, and so, to build it, thats what we have to focus on. But, muscle
is very similar in a lot of ways, because you can get a lot more muscle on your body if you use
all the principals I just shared. The only difference is, you want to create a sense of increasing
volume. Instead of just doing things for one rep and working up to your one rep like you might
do for a strength exercise, for muscle, you want to do more like an eight to twelve rep
maximum, and you want to increase the volume. How many total reps can you get with the
heaviest weight possible in one given session? That is the best way, bar none, to build muscle
the natural way. Again, just focus on the basic lifts, especially for muscle building. If you do
eight to twelve reps of dead lifts, squats, dips, pull-ups, bench press, bent rows, and barbell
presses, youre going to gain muscle, plain and simple. All you have to focus on is adding weight
to the bar or adding weights to your chins or dips. Thats it. I cannot make it more simple than
that. People try to over complicate it because theres so much marketing involved in the muscle
building industry, right? Take this potion. Take this powder. Take this pill. Read this book. I just
gave you guys the secret literally do those things, eight to twelve rep range with as much
intensity as possible, add weight consistently, eat enough protein because youve got to have
protein. If youre trying to gain muscle, dont worry about low-carb diets. Eat carbs, make sure
theyre clean carbs like white rice, potatoes, bananas, sweet potatoes, so on and so forth, and
then eat a bunch of healthy fats and sleep as much as you can. Thats my secret.
Clinton: I like that you made the distinction between strength and muscle, because I think that
strength isnt just about having the facility to lift more, but its also about the activation and the
skill. Next question whats your attitude around workout plateaus and diminishing gains? Is
there a unique approach to handle them?
Tyler: Thats a fantastic question. I dont think anybodys ever asked me that question before.
Diminishing gains happen no matter what as you go throughout your strength training, your
physical culture, whatever you want to call it. As you go through your exercise journey, you will
get less and less results as time goes on. Ask an elite power lifter how much weight they expect
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to gain on the bench press per year, and it might only be 5lbs, but to them, a 5lb increase on
their max all-time bench is awesome, but lets take a brand new person whos never bench
pressed before in their life, you could gain 50lbs on your bench press in twelve to sixteen weeks
just because of that neurological efficiency, that newness of the training. Ultimately over time,
you do see a diminished return in strength, which is why training has to get more specific and
more complex as time goes on. I think that the best way to shake up a plateau is to try
something different for a little while. The only reason I say that is because Im not a power lifter
who depends on my maximum strength to go up by 10lbs per year on three individual lifts. Im
a physical culturist who wants to look back every year and say, I learned these new skills. I
gained this much strength on these lifts. I learned this much more about nutrition. I learned this
much more about lifestyle. I helped this many more people. I dont want to just look back on
the year and be like, I gained 5lbs on my bench, 10lbs on my dead lift, 11lbs on my squat, you
know what I mean? I like to shake things up. If I feel like Im plateauing for example, lets say
Im doing weighted pull-ups, right? Im working on my weighted pull-ups, and I plateau and I
cant get past 125 additional pounds on my weighted pull-up. Instead of just hammering away
at weighted pull-ups, which will work in the long run if you consistently hammer away on those
weighted pull-ups and mix your training variables like intensity, load, duration, and volume,
that will work. I just get bored with it, so I might take the weighted pull-ups out of the equation,
and I might work on one-arm chins for a little while, or I might work on rope climbing for a little
while, maybe add a little bit of extra weight to my rope climbing, or I might work on the muscleup, and, generally speaking, if I do that for anywhere between two to six months, Ill come back
to my weighted pull-ups and I will have lost a little bit of strength, but as I work up to it, Ill
usually be able to bust through that plateau simply because Ive strengthened my neurological
system by learning and focusing on different movement patterns that are related to something
like the pull-up. Now, another thing thats very important when trying to go through plateaus is
understanding what your weakness is. In the dead lift, it can be as simple as, What range of
motion is my weakness? If you pick up a bar off the ground and you get you your knees and
you cant lock it out at the top position, you know your weakness is typically from your knees
up. An easy way to fix plateaus like that is to work on the range of motion where you know
youre the weakest. So, you might do slow negatives where you try to hold it right above your
knees before you drop the bar down on the ground or put it on a power rack for as long as you
possibly can. That way, you strengthen that range of motion thats poor. You might break down
one movement pattern into several different parts and pick the ranges of motion that are
extremely weak. Another component is looking at a particular muscle group thats weak. The
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pull-up is a great example because a lot of people use the pull-up and they only think about
their bicep. Theyre thinking about bringing their hands to their chin, and what I teach people
that instantly accelerates the amount of reps they can get or the amount of weight they can
use, Clinton, is that I get them to think about bringing their elbow to their hip. I remove the
hand from the equation, and the reason for that is, if you attach your elbow to your hip, not
only does your lat fire, but if you do it right, your peck will fire, which brings your arm down and
across your body. Your serratus will fire, which packs your shoulder blade back and down, and
your core, your abs will fire at the same time, so now youre not just using your arm to
accomplish a pull-up, but youre using your entire torso. When people are plateaued on a pullup, I might be like, Okay, are you connected to your lat? Are you connected to your serratus?
Are you connected to your scapula? Are you connected to your core? Are you connected to
your internal obliques? Are you connected to your bicep? Because each one of those muscles
plays a factor in the leverage of your arm coming down to your side. You have to know what
your weaknesses are if you also want to bust through a plateau. I know this sounds complex,
but if I were to dissect it really simply to the three things I just said to break through strength
plateaus, its simple its shake it up by trying something different but related. An example is
the weighted pull-up. Im plateauing? Ill go do some rope climbs, some muscle-ups, or
something along those lines. If you really want to focus on the exercise, dissect the ranges of
motion that the exercise has, from the beginning to the first third, the first third to the second
third, and the second third to the last portion, and figure out which range of motion is the
weakest on you, and train just that range of motion. The final component is diagnose what
muscles arent working at their maximum capacity, and then pick exercises to strengthen those
muscles. Thats how I teach people to break through strength plateaus.
Clinton: I like that you used the pull-ups as the perfect example, Tyler. Its the perfect example
for compound exercises. Have you ever had an injury or physical limitation that affected the
way you worked out? How did you handle that?
Tyler: Oh, man. Ill tell you, man, Ive had so many injuries that have affected my physical
limitations with working out. Mainly, people ask me how I learned what I learned, and sure, Im
obsessed with study and Ive got a lot of energy so Im always reading and moving and learning
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and so on and so forth, but one of the biggest ways that I learned what Ive learned is through
my injuries. Ive had a mild case of frozen shoulder before, which taught me a lot about muscle
imbalances, about scapula retraction. Ive had some back issues before, which taught me a lot
about core activation. Particularly, the biggest thing Ive had to struggle with in my life is, I got
hit by a car when I was riding a bicycle about ten years ago, and I just really jacked up my left
knee, and I was non-weight bearing for sixteen weeks, and I had to come back into it, and that
was actually the turning point of me shifting from an aesthetic training program, like a
bodybuilding training program, to more of a strength-based program, was the focus on, Hey, I
need to rehab my knee, and it needs to be as strong as possible. I learned so much from that
process. Dont be afraid of injuries. If you guys have an injury, consider it your guru. Your injury
is your teacher thats going to help you learn more about yourself, that you can then help other
people learn more about themselves. Lately, Clinton, something that really bums me out is, I
completely destroyed my right knee about eighteen months ago in a gymnastic accident. I was
coming down from a twisting move, and I tore my ACL, MCL, quad, and meniscus all in one
shot. It was a fully blown knee, and thats been a really big hassle. Its limited my lower body
training to walking, every once and a while I can do some cycling or sprinting if its feeling good,
and body weight squats. Im not doing any loaded squats right now because of the discomfort I
have in my knee. I had three surgeries on it, and Im looking at more, so its been a really big
hassle for me. The downside of it is, obviously, I cant do the Olympic lifting stuff like I used to. I
cant do the heavy barbell squats like I used to, which is a big bummer for me because I really
enjoy that stuff. But, the upside is, Ive immersed myself into gymnastic upper body movements
ring training, hand balancing, core work, understanding proper muscle activation, flexibility
training, flow workouts, bridging, things that I know I can do, because if youre injured, theres
something you can do. Youre not limited to not being able to do anything. You can find
something that youre capable of doing. I know in my heart of hearts that one day, Ill be doing
one legged squats, and heavy back squats with both my legs 100% again. I just know that
because thats the way I am. I will figure out a way to do that. But, its been a huge learning
process. How do I deal with this? How do I properly get my hip to fire? How do I get my knee to
stabilize again? Just understanding, too, that when we get injured, sometimes, structural
damage is irreversible in a lot of ways, so you have to learn how to move really, really well.
Otherwise, you instantly know that youre getting hurt. One of the blessings for me, Clinton, is,
if my knees arent going the same direction as my toes, if my knee joint is varied laterally at all,
Im instantly reminded of it. My guru, if you will, tells me, Your knee is in pain; youre doing
something wrong. Its made me become a complete freak about peoples knee movement,
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because I know that theres a potential for injury when theres that lateral instability. When I
see people squat, Im like, No! Youre not allowed to add weight. You have to do this, you have
to do that, you have to do this, you have to do that. Once you can squat with your body weight
well, then we can go onto things like lunges, one-legged squats, and adding weight to your
squats. Its taught me a lot about functional movement progressions that I now use in my
training, and that I now include in my online programs as well.
Clinton: Tyler, I can totally relate to what youre saying. I myself have torn a rotator cuff just
recently, and thats healed up, but its got me so focused on strengthening that [unintelligible]
so focus there as well. How do you take care of yourself to avoid injuries with training? I guess
you already answered that. [Unintelligible]
Tyler: So, the question was, how do I take care of myself to avoid injuries, right?
Clinton: Yeah.
Tyler: Okay. The biggest thing that I like to do nowadays is really just focus on everything being
100% perfect, like my form and stuff. When I say that, people become form Nazis, and they
forget about the fact that your body adapts to whatever demands you put on it. An example
was, I worked with a physical therapist for a year. He was actually a brilliant physical therapist.
Hes working with guys like Pablo Colar and stuff, these brilliant guys in the Eastern block who
really understand infant movement patterns, progressive patterns that people need to
establish. But, this guy strongly believed that bridging was going to destroy my spine. All these
gymnastic bridges were going to be the worst thing ever for my spine. I completely disagree
with him, because, to me, the worst thing that you have in your body is not being prepared for
a position of compromise. What I mean by position of compromise is, an example is your
shoulder, right? Your shoulder can be in a good position here, where its externally rotated and
packed on a socket, or it can be in a bad position here, where its internally rotated and pulled
out of the socket. But, who do you think is going to have a reduced chance of injuries the
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person who has been in a position of compromise, this position, and has trained for it, or the
person who has never been in this position and has only been in a good position? Obviously,
the person whos been in only the good position is more likely to injure themselves than the
bad position because theyre new to the position. What I like to teach people is, my person
clients use a body bulletproofing technique that I only have taught to about fifteen people in
the No B.S. Strength Training Seminar that me and Travis Stoetzel and Logan Christopher put
on. I taught this technique to them, and basically what you do is, were bringing our body into
every position of compromise that you can. I talked about the knees not being in alignment?
This is the one rare case where I actually tell people to bring your knees purposefully out of
alignment to make sure that youre comfortable in a position of compromise in case you ever
have to go there. Its bringing familiarity to the uncomfortable, or the positions where you
might accidentally injure yourself. A simple thing for people at home to think about is your
ankles. One of the simplest drills I do is, I walk on the outsides of my feet so that I strengthen
the lateral rotation of my ankles. Guess how many times Ive rolled my ankles? Zero. It doesnt
happen anymore because Im comfortable in that position. Let me show you an example,
because youve got a video on, right? Ill show you what I mean. You can kind of see my feet?
See how I roll my ankle to the outside? Ill be able to stand on my ankle in rollout position
whenever I want. I want people to have strength in a position of compromise. I dont know if
you guys could see that on film or not, but the idea is putting your joints in a position of
compromise so that you can strengthen tendons, ligaments, and overall neurological
comfortable-ity in those positions so you reduce the chance of getting injured when youre in
positions that can potentially cause injury. Another simple one to think about, Clinton, is your
wrist. Ill kind of point down at the table. Ill take the back of my wrist, and what Ill do is Ill put
the back of my wrist down on the ground like this, and Ill hold that position like a push-up
position with the back of my wrist on the ground, and I might roll up to my fingers and come
back down, or I might come on my knuckles, and I might roll forward and roll backwards. I know
that was a bad example, but the idea is to put positions of compromise on your wrists, your
elbows, your shoulders, your torso, your hips, your knees, your ankles, and your spine, that way
you actually are more resilient to positions of compromise. I hope that all means its a very
advanced in a lot of ways. You dont want to just start experimenting on yourself. The biggest
thing you need to understand is to move extremely slowly and to listen to your body, because if
you just go into a position that I just recommended, and youre like, Ow! It hurts really bad!
Then youve already gone too far. You can start with your ankle. You can start with literally just
tilting it out a little bit, and eventually to a point where youre all the way on the side of your
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foot, and your leg is completely vertical. Guess what? That strengthens those ligaments on the
outside of your hip, right around your ankle bone sorry, the outside of your ankle, right
around your ankle bone, and thats going to reduce the chance of you having things like ankle
injuries and ankle sprains. I like to take people into positions of compromise. I like to take
myself into positions of compromise. I like to learn how to transition and move between those
positions, because thats how you hopefully avoid injury in the future.
Clinton: I like that, Tyler. Thats a fascinating concept. Whats your nutrition plan for maximum
gains? Do you have a diet or anything?
Tyler: If youre looking at maximum gains, I like to separate things for people, and it just
depends on kind of your body type. I was really fortunate I just got off a call with John Berardi
from Precision Nutrition the other day, and John is just one of the sharpest guys in the world
when it comes to nutrition, because he understands that everybody is an individual and theres
different individual body types. The way he breaks people down is into their different body
types, and then in relationship to their goals. Generally, he breaks people down into this
ectomorphic structure, or the people who are really generally lean and skinny, then the
mesomorphic structure, which is all of our professional athletes who just look fantastic and
perform fantastic, and then our endomorphs, which is really more of the people who have a
hard time losing weight but theyre generally well muscled and strong. A diet for each one of
these people is going to be completely different, so its really hard for me to give you the onesize-fits-all diet, but generally speaking, the people who are naturally lean and want to gain
muscle, your job is now eating, sleeping, and training. If you really want to gain some muscle
and youre just naturally lean and youve never been fat, youve ever been overweight, well,
guess what youre probably going to have to eat 300g or 400g per day of protein, 300g or
400g per day of clean carbohydrates, and at least 100g per day of high-quality fats. In addition
to that, focus on the compound exercises like we talked about earlier for muscle building. Focus
on your volume and the eight to twelve rep range, as much weight as you can possibly lift. And,
sleep. One of my favorite recommendations ever for gaining muscle, especially as a hard gainer,
is, if you dont have to run, walk. If you dont have to walk, stand. If you dont have to stand, sit
down. If you dont have to sit down, lie down. If you dont have to stay awake, you can take a
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nap. Ultimately, what we want to do as a hard gainer is reduce the chance of you getting rid of
your muscle, and every single movement we make makes us more metabolic. Generally, with
people like hard gainers, I tell them to sleep, rest, chill out, go train hard for maybe thirty to
ninety minutes a few days a week, and then chill out. No cardio. If their goal is to gain muscle,
they have to follow these rules. Once you establish more muscle as your new baseline, so if you
gain 30lbs of muscle mass over a six-month period, if you can keep that on your body for
another six months, then you can start doing more movement activity again because your body
has established that as your new baseline. Youre not going to go back to being scrawny
anymore because your body is used to having muscle on it, and trust me, your body loves to
have muscle when it has it, just because its metabolic, it gives you strength, it gives you
confidence. People like to have muscle. Your body likes to have muscle. If youre really skinny,
thats my method. If youre in that mesomorphic area, I dont think that youre even going to
ask me the question, How do you gain muscle? because youre just going to be a great muscle
gainer anyway. Generally speaking, I try to just follow a healthy diet. If youre in that
mesomorphic, that middle range, youre probably in the 50g to 150g of carbohydrates per day,
again from clean sources. Youre probably in that 200g or maybe 300g per day of protein, and
then again, about 100g of fat. Youre going to be following the same type of training, and youre
not going to have to rest quite as much because your body generally preserves muscle. Lets
take it from the very opposite perspective. Im an endo-mesomorph, a little bit leaning more
toward the endomorph, so I generally gain fat really easy, I gain muscle really easy, its very
challenging for me to lose fat. With the people who are endomorphic, I try to focus on a very
high protein, very high fat, much lower carbohydrate diet. Still, with all of these diets Ive just
mentioned, based on eating real high quality organic, pastured, grass-fed foods. Im a huge fan
of food quality, and honestly, Clinton, Ive trained a lot of people through my boot camp
programs, my private training, and my online community, and sometimes, Ill see people do a
really great diet, a fantastic diet on paper in terms of the macronutrient breakdowns, whether
theyre health foods or not, and theyre still not losing weight. Then what I do is, I say, Okay, I
want you to change the conventional beef to grass-fed beef. I want you to change the
conventional vegetables to organic vegetables. I want you to get rid of your chemicals that you
clean with and use these coconut oil-based cleaners. Once all those toxins disappear from their
environment, they start to lose weight again. I cannot emphasize enough how, even though Im
talking about macronutrient ratios for muscle building, clean food, real food, food with
vitamins, nutrients, minerals, grown from healthy soil and animals who have grazed on healthy
soil is so important, because thats your health, and your health ultimately dictates how good
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you look, feel, and perform. So, I cannot emphasize enough that you should be eating the
highest quality foods you can afford simply because if youre bitching about money, you either
pay for it now with high quality food, or you pay the doctor later. Those are kind of my three
different modalities for muscle building. Youve got the ectomorph, the mesomorph, and the
endomorph. This ones going to be eating all day, training hard, and sleeping as much as they
can. This one is going to be watching their protein, keeping their carbs in the moderate range,
making sure they get enough fats, training hard. Then, your endomorph is really going to be on
that lower carb side for the most part, high protein, high fat as well. So, thats what I use for
different types of people. Me personally, I just eat real food. I try to stay within that moderate
to low carbohydrate range about five or six days a week, and Im not perfect by any means. I
make that admission out front, because I never want somebody to see me drinking one of my
favorite beers or a glass of scotch or having a bowl of ice cream and saying to me, Youre a liar!
Youre not practicing what you preach. I say, No, I practice what I preach 80% 100% on. Then,
20% of the time, I like to kick my heels up and have a good time.
Clinton: Cool. I like that. Myself, I definitely need to work on my sleep. So, whats your
preferred approach to gaining mass in a workout? Do you have a specific type of workout that
gets you the best gains?
Tyler: Well, one of the things with mass gain that I mentioned is that Im an endomorphic
structure, so I actually gain mass easy. I can pretty much do any type of exercise routine, even
more high-intensity stuff, and Ill still maintain or gain muscle mass. Thats not the case for
everybody. If youre an ectomorph or even if youre a mesomorph, particularly with muscle
gaining, the easiest thing to do is to focus on the basics like the outline dead lifts, squats,
weighted dips, weighted chins, presses, bench presses, body weight rows, those kinds of things.
Focus on those exercises. Maybe some supplemental ab work, like some hanging leg razors,
some plank work, some rollouts, something like that, and literally just focus on, how much
weight can you get on those exercises for eight to twelve reps? Once you get to twelve reps
with a particular weight, all youve got to do is add five pounds and then try it again with eight
reps. If you come in the next training session and you get eight reps, great. The next time you
come in, get nine. The next time you come in, get ten. The next time you come in, get eleven.
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The next time you come in, get twelve. Add five pounds. Rinse. Repeat. Its really not that hard,
because alternately, youd have to understand that form follows function. If I can bench press
225lbs for twelve reps, Im going to have a pretty decent chest, regardless of whether or not Im
following somebodys blah-blah-blah whatever program. There are so many fancy programs out
there that are just bullshit. Take that same thing. If I can only bench 135lbs for twelve reps, Im
probably not going to have as big of a chest. But, put it in another perspective. Lets say I bench
315lbs, three plates on each side, for twelve reps. Im going to have a freaking big chest! I just
tell people, forget about these fancy programs and focus on the basics. Focus on the basics, and
then I tell people to focus on the basics three days a week, and if you still have time and you
still want to train more, then focus on skill-based movements. Focus on your acrobatics, your
handstands, your body latent flow-tight movements, your bridging, your ring training, more
movement training, whatever the hell you want to call it. Focus on having fun, getting outside,
moving better, experiencing the feelings of your body moving, because thats really what is
going to help you in the long run beyond just that strength and muscle building. Thats what I
recommend for people, and like I said, Clinton, for myself, for my own workouts, since I gain
muscle easily and Im a rather big guy, Im about 61 and usually around 200lbs or 210lbs, I like
to focus on getting as strong as I can in the gymnastic exercises, because, to me, the gymnastic
exercises are hard as hell for me! Climbing a rope at 61 210lbs is a lot harder than climbing a
rope at 56 160lbs. I try to focus on the things that Im bad at, and generally speaking, if I go
train on the barbell, I can work up to a double body weight dead lift pretty quick. Thats not
very hard to me. When I work on it, Ill go for a double body weight. If I wanted to get a triple
body weight, thatd be more work, but I dont see that as an impossibility in my mind. Triple
body weight dead lift? Give me a year, no problem. One-arm chin at 61 200lbs? That, to me,
sounds impressive. That, to me, sounds like a challenge. Ive been spending the last four years
working on my one-arm chin, and Im getting closer and closer every year, but Im still a far cry
away from it, and I understand thats because I dont have the body type for it. I want to be
able to do things like all of these cool, complex handstands, ring training, one-arm chins, front
levers. I want to see people look at a big 200lbs guy and watch him do a back walkover where
you fall into a bridge and kick over just like a little girl would do in gymnastics. That, to me, is
more impressive than somebody with my body type bench-pressing 315lbs for twelve reps. I
dont focus particularly on muscle building because I feel like I have adequate muscle. I focus on
skill and performance, which is what I really love to do, so thats what I do with my own
training.
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Clinton: Yeah, I like that, Tyler. Im big on developing skills and whenever I do some kind of
strength training, its always geared towards mastering a certain skill and having the necessary
strength so that I can do that skill better and better. What are your thoughts on there are lots
of people who believe in just body weight exercises, lots of people that believe in free weight
exercises. What are your thought about that?
Tyler: Thats fantastic. Youve got great questions, brother; I really appreciate that. Heres
what I do Ive had this question asked to me in some seminars that I put on before, and its
really simple. I try to simplify it for people because theres a lot of bullshit going on out there
with, Body weight exercises are the best and, Weight training is the best. Heres the deal
you can learn how to move your body better, or you can learn how to move something outside
your body better. Thats it. Those are the only two ways tot train. You can develop intrinsic
coordination and strength of your own self, or you can develop extrinsic coordination and
strength around controlling external objects. To me, if I focus on body weight exercises
exclusively, Im going to get really good at controlling me, but as soon as I get into a fight with
somebody, Im not going to know what the fuck to do with them because I never practiced
controlling something else! Or, if I go to pick up a heavy sand bag, I may be stronger than the
average person, but Im not going to be as strong at picking up the heavy sand bag as the guy
who practiced picking up dead lifts, barbells, heavy sand bags. If youre doing body weight
training and youre not doing any sort of external resistance training, youre missing the ball.
Youre short-changing your results. If youre doing external resistance training and youre not
doing any body weight training, youre not learning to control yourself better, youre missing
the ball on your results. You have to do both; no question. I think youre out of your freaking
mind unless you train both of those capacities.
Clinton: Absolutely. I guess that really forces the idea that strength is a skill set and its about
skill and the neurological aspect as well. Do you have a ritual for your exercise routine, before
or during or after?
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Tyler: I wish I could say I had a solid ritual. I just had a baby a few months ago, and I dont
know if you have any kids or not, but when you have kids, everything gets thrown in your you
know when somebody is riding a bike and somebody throws a stick in their spokes and they go
flying through the air? Thats how I felt after having a baby. In addition to that, I run three
businesses, so Im a busy guy, so I try to do this with my training program I use what I call
flow-gramming. People talk about programming, like, Im going to lift this much weight for
this many reps. Guess what I tried that, and I would go out to my gym, and some days, Im
just tired. Some days, Ive got all the energy in the world. Ill typically go in my gym a few days a
week I dont work out every single day like some people might think. On an average week, if
its a really insane week and Im just exhausted, two days. If its an awesome week and I have a
bunch of free time, I might work out four or five days. Ill go out there and Ill work on the skills
that I want to possess. Right now, Im particularly working on bar muscle-ups. I cant seem to
string explosive bar muscle-ups together. Its driving me nuts, because I can do ring muscle-ups
all day long. Im working on bar muscle-ups; Im working on freestanding handstand pushups. I
can do handstand pushups all day long against a wall, but when it comes to doing them without
the wall, freestanding, its much more challenging for me, so Im working on those. Then, I work
on gymnastic bridge kick overs, falling into a bridge, kicking over, and standing back up like a
little girl does in gymnastics. Im working on those as my skill portion. For my strength portion,
Im working on, again, that unilateral stability of my legs. One day a week, Im typically doing
one-legged dead lifts. One day a week, Im working on my one-legged squats. Then, one day a
week, I might be doing some heavier dead lifts or some partial dead lift range of motion stuff.
Then, Im typically working on weighted pull-ups, rope climbs, and barbell bent over rows for
my pulling exercises. Im working on Turkish get up and press, two arm barbell press, and
weighted ring dips for my pressing exercises. I always like to work the core, so Im always doing
a lot of rollouts, a lot of hanging leg razors, a lot of L-sits right now. I also love to work the grip,
too, so Im doing a lot of thick grip and pinch grip training right now, a lot of farmers walks,
battling rope training. I just go out there and I know what I want to work on, Clinton, so I have a
list of twenty or thirty things that I want to work on, and Ill just go out there and Ill work on it.
Ill consistently try to get better. If Im tired some days, then it might be some skill work and
some stretching. If Im feeling on fire, it might be an hour and a half session of skill work,
strength training, metabolic conditioning, mobility, and then I go hit a cold shower, take a
sauna. I might go the whole gambit with it. I havent been having as many of those days lately
because I run so many businesses and have a baby and everything, so I just try to stay on top of
my game, have fun with my training. I feel like Im strong enough that I can represent my online
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community, I can represent my clients. When my clients start getting stronger than me in a lot
of ways, they dont feel concerned. Ill start training harder because I want to up the game a
little bit more, but for me to be able to teach the average person what Im trying to educate
them in and all the stuff that Im trying to educate them in and teach them, Im already good
enough at it, so I dont feel like Im super concerned about progressing right now at this point in
my life. I want to just have fun, I want to grow my skills, grow my strength, but on my own
terms where Im having fun, Im not killing myself, Im not sweating the fact that I missed a
workout because I wanted to go walk on the beach with my family. I just like to have fun in my
training. I like to flow with it. Instead of programming, I like to flow-gram, which just means
that, if Im on fire, Im going to train hard, and if Im tired, Im just going to do some strength
and some stretching or some skill and some stretching. Thats what I do with my own training.
Clinton: Absolutely. Your energy level is an important thing youve got to take into account.
Sometimes, youre just flat and youve got to take it easy. Sometimes, youve got heaps of
energy and youve got to make the most of it. So, how has strength training affected your life
for the better?
Tyler: Like I talked about in the beginning, I was unhealthy, fat, sick, and tired, and learning
how to properly exercise, properly eat, my whole lifestyle what I call the warrior lifestyle,
thats just been a life changer for me, man. I make my living at this, I help people at this, I
literally have hundreds of testimonials of people writing in and saying, Heres how you helped
me, and it just melts my heart sometimes to see before and after transformations or people
healing injuries. I get people who are 400lbs writing me an email, Hey, I started your programs,
and in the last six months, Ive lost 75lbs, and I love it. Im on the right track. I feel like your
progressions are simple and easy to understand. Thank you so much. I live for that nowadays.
If I didnt get any stronger than I am right now and all I did was help more people to learn what
Ive learned, then I will die a happy man. Youll see my gravestone, Here lies Tyler Bramlett,
the Garage Warrior. He had a great family and he died a happy man. Thats what my whole
focus is, is helping other people. The strength training stuff has just completely changed my life,
and I see this happen over and over again, Clinton. I see personal clients of mine come and
work with me, and theyre in a dead-end job and theyre fat, sick, and tired, and I change their
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diet, I change the way they think about themselves, I change the way they exercise, and guess
what happens? These people start talking about quitting their jobs, becoming a trainer or a
nutritionist, going back to school, educating themselves, because what happened is, they
stepped outside of their beliefs. They said they dont think to themselves, Im fat, sick, and this
is who I am as a job, and Im just stuck in this dead-end job. They say, I can transform my
body. I can transform my life. I can do anything I want with this one life Im given. Thats what
happened to me when I learned how to do strength training, when I learned how to eat right,
when I learned how to live a proper lifestyle, is I realized I can do anything I want. Now, Im just
out there trying to teach other people that sometimes, the best vehicle to change is taking
small steps on simple things like your physique. I literally just said, I went from being fat to
seeing my abs. Guess what? If you can go from being fat to seeing your abs, you can probably
make $1,000,000 if you wanted to. You could probably start a business if you wanted to. You
could probably make the best family you possibly could if you wanted to. To me, strength
training is a vehicle for life change, and I just love it. It completely transformed my life.
Clinton: Sometimes, it just starts with changing something about your health or your body and
other things can just follow through afterwards.
Tyler: Yeah, absolutely.
Clinton: Any final thoughts for the listener?
Tyler: No, you know, man, I think that we talked a lot, you had some great questions on the
call. I think the biggest thing is to understand that everything is that progression. The biggest
thing that I see as a fundamental flaw in the global fitness community is that sense of needing
immediate gratification. We look at the thirty-day fat loss and the sixty-day fat loss. Well, thats
great and that sells and you can actually get some great transformation in thirty or sixty days,
but what I want is, I want a life change. I want people to make a life change. You guys have
listened to this call all the way up to this point thinking. Guess what? I know youre interested in
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changing your life, so how do you do it? You take baby steps, and you consistently move
forward. Thats the biggest thing, is that you keep moving forward. If youre training hard and
starting to get results, youre starting to Olympic lift, all this cool stuff is happening, and then
you blow up your knee in a gymnastic accident just like I did, and the doctor tells you that you
probably wont be able to squat again, guess what. Im going to find a different way to keep
moving forward, and you should, too. Consistency, baby steps, over time, thats when you see a
dramatic change in the way you look, feel, and perform, and thats when you see a
transformation in your life.
Clinton: Okay. Fantastic. Thank you for your time, Tyler. Its been great talking to you. I hope
that you listeners have gotten a lot of insight from that.
Tyler: Awesome, man.
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FitnessAces.com and Myself
Its been a reward and a pleasure putting Muscle Mindset together and extracting the
answers from all the experts in this ebook. Now its my turn for a little shameless promotion. So,
I would like share with a little about who I am and what Im about, and also about Fitness Aces,
what thats about and my mission through it.
Who am I?
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Im a fitness enthusiast that loves martial arts, personal growth and am greatly inspired by the
many styles of movement that the physical body can perform whether that is the various styles
of martials arts, dance, free running or many techniques performed through sports.
What my story?
Even though fitness and exercise comes to me naturally through my love of martial arts, my life
didnt start that way. I sometimes find it hard to believe that I used to struggle with respiration
when I was a kid. I used to get constant asthma attacks to the point that I had to repeat the 1st
grade from lack of attendance.
My overall fitness and wellbeing improved after moving to Australia with my mother and 2
siblings. That was because a year and half later I got introduced to taekwondo due to a bullying
problem in school. Over the years of training in taekwondo, my respiration got better, I got less
and less asthma attacks, my stamina became awesome, I got pretty skilled with my legs, plus
many many more good things.
A little later in my early adulthood, I had built up a desire to explore other styles of martial arts.
I had previously experienced a free introductory session of capoeira with some friends and that
experienced had stuck with me. I wasnt about to let my limited budget stop me from learning
more, so I decided to study the style by picking up where I had left off in that intro session and
kept refining by teaching myself. I went on to teach myself and refine my skills in other styles,
such as wing chun, boxing, bagua and xinyi and now Im in a place where I find myself
fascinated by other styles of movements like dance (hip hop especially) and parkour.
What am I about?
I look around and see a lot of people struggle with their health and fitness. While I have a
natural motivation for keeping myself in shape and committing to my fitness, I have a desire to
help people who struggle with being in shape to have the natural desires, motivations and
inspirations that I experience with my fitness. It pains me to see people stuck in a paradigm
with their health and wellbeing whereby in order to look after it, they HAVE to do things that
they do not naturally enjoy. Its the equivalent of being stuck in a bad job and its not necessary.
Let me tell you, there IS a better way.
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What is my message?
Fitness through inspiration or aspiration.
Fitness and exercise should be a rewarding and enjoyable expression of the human body. My
message is to connect your physiology to what inspires you or to what you aspire to. Your body
is a versatile machine and can perform many skills, techniques and attributes. That alone is
inspiring by the sheer fact that our facility can do some pretty amazing things.
What amazing things can your body do?
What would you like it to do?
What movements, skills, techniques or feats are YOU inspired by?
Whats my mission and purpose through FitnessAces.com?

My mission is to guide people to that inspiration and aspiration in their fitness so that they too
can integrate it as a rewarding part of their life that not only looks after their body, health and
wellbeing but also looks after their spirit and quality of life.
Inspired by fitness,
Clinton Boucheix
CPT
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Links
I hope that youve enjoyed this ebook as much as I have creating it. If you want to check
more of my message, Ive included some links. Go ahead and check them out, my greatest hope
is that my message helps you to live a healthy, fitter and more inspired life through exercise.
FitnessAces.com-My Home page

FitnessAes.com/blog-My blog
FitnessAces.com/Exercise%20motivaion1.pdf-Free Special Report: Exercise Motivation
FitnessAces.com/6-top-fitness-mindset-secrets-weight-loss-special.html-Free Special Report: 6
Top Fitness Mindset Secrets
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Acknowledgement
Id also like to thank everyone that has contributed to
MUSCLE MINDSET-CONVERSATIONS WITH STRENGTH TRAINERS AND BODY BUILDERS
Special Thanks to:

Nate Williams
Mike Thiga
Vince Del Monte
Logan Christopher
Paul O Brien
Tyler Bramlett
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Table of Contents

I was always a scrawny kid. My mother had even been questioned by a

3). What's your attitude around workout plateaus or

5). How do you take care of yourself to avoid injuries

8). What are your thoughts on the body weight vs free

to be tough, and I know any physical challenge that comes my way

2). Tell me about your philosophy around strength training

3). What's your attitude around workout plateaus or

4). Have you ever had an injury or physical limitation that

5). How do you take care of yourself to avoid injuries or over

6). What's your nutrition plan for maximum gains?

7). What's your preferred approach to gaining mass in your

Vince Del Monte

2). Tell me about your philosophy around strength training

3). What's your attitude around workout plateaus or

4). Have you ever had an injury or physical limitation that

5). How do you take care of yourself to avoid injuries or over

6). What's your nutrition plan for maximum gains?

7). What's your preferred approach to gaining mass in your

2). Tell me about your philosophy around strength training

3). What's your attitude around workout plateaus or

4). Have you ever had an injury or physical limitation that

5). How do you take care of yourself to avoid injuries or over

6). What's your nutrition plan for maximum gains?

7). What's your preferred approach to gaining mass in your

Paul Batman OBrien

2). Tell me about your philosophy around strength training

3). What's your attitude around workout plateaus or

4). Have you ever had an injury or physical limitation that

5). How do you take care of yourself to avoid injuries or over

6). What's your nutrition plan for maximum gains?

7). What's your preferred approach to gaining mass in your

I have specific mass building routines known as Maximetrics

* 6 Min HIIT + 3 Min Iso's.

SpecialBonus Transcript: Tyler Bramlett

Tyler: Yeah, absolutely.

Clinton: Any final thoughts for the listener?

Tyler: Awesome, man.

FitnessAces.com and Myself

Whats my mission and purpose through FitnessAces.com?

FitnessAces.com-My Home page

Special Thanks to:

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