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I was recently asked on our Dad STRONG forum if there is enough volume in the program to build muscle and get lean.
Dad STRONG is made for busy men and minimal equipment.
If someone wants more volume, more work, I suggest Gladiator STRONG.
The other option our busy Dads can do is to add calisthenics on their "off days" or on the weekend, wake up early before the family and do a longer training session to add the volume you desire.
Calisthenics can also be performed one set at a time, several times throughout the day with the goal of achieving Total Reps. For example, 100 push ups and 100 squats before 8 PM, or 100 walking lunges before 8 PM.
Extra Kettlebell swings are also excellent, sets of 25 are great to achieve 100 reps by 8 PM each day.
I often do full body workouts but I also sometimes focus, more upper or more lower body during these full body training sessions. When time allows, my volume goes up. These are usually weekend workouts are if I have a day off from coaching at my school. More time = more volume.
Here's some clips from a upper body focused day yet I still did light Deadlifts with The Farm Bar as well as some heavier KB Cleans for lower volume. Full body training day, upper body focus.
In the video above I am using The FARM BAR, you can learn more about The FARM Bar and order yours HERE.
Below, more inspiration behind The FARM Bar and Thick Bar Training...
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Below you can see a screenshot of a sample week inside of Dad STRONG.
What you don't see are the notes for making adjustments for those who have injuries or don't have a barbell. The warm up / prep is also not viewable from the screenshot.
For those training without a barbell, there are modifications for using DBs or KBs instead of a barbell.
For someone with a little more time or they simply want a bit more volume, I simply have them add one more set to each exercise. Getting lean comes down to Nutrition coupled with great training.
STRONG & LEAN Over 40 Intro Course
In the Video Below, I share 7 exercises for building muscle and strength. This is applicable not just for men but for athletes as well:
As we "get older", the key is NOT comparing yourself to what you did in your 20s. Let those days go. Yes, you can still become strong but don't worry about what you did before you were busy, before you had a family, etc.
Instead, look in the mirror. Defeat who you were yesterday and last week, both physically and mentally.
Consistency is the ticket.
Strong Dads are needed to inspire and protect their family.
Make it happen.
Live the Code 365,
Zach Even - Esh
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7 Days FREE for Dad STRONG
Details HERE
