Most men only think about their spine when something hurts.
Neck pain. Back stiffness. Shoulder problems. Headaches that never fully go away.
But by the time pain shows up, the damage has usually been building for years.
In this episode of Driven For Health, Coach Brian sits down with spine specialist Dr. Ryan Wohlfert, who has spent over 25 years helping men correct spinal dysfunction before it turns into chronic pain, low energy, and long-term health problems.
Dr. Ryan is a Certified Mindset Specialist, Certified Chiropractic Sports Physician, and Certified Chiropractic BioPhysics® physician. He uses a precise spinal correction protocol designed to restore proper alignment, reduce stress on the nervous system, and help men move, breathe, and function the way they were designed to.
In this conversation, you will learn:
Why spinal degeneration starts far earlier than most men realize
How poor posture increases stress on your nervous system and drains energy
The hidden link between posture, breathing, mood, and confidence
Why chronic neck and shoulder pain often has nothing to do with the muscles
How screen time and daily habits quietly accelerate spinal breakdown
Simple posture and movement checks you can do at home today
Practical corrective strategies to reduce pain and protect long-term health
This episode goes beyond pain relief.
It connects spinal health to leadership, energy, mental clarity, and longevity. If you sit for long hours, train hard but still feel stiff, or rely on pain meds just to get through the week, this conversation will hit home.
Resources from Dr. Ryan:
Spinal Hygiene Miniclass Download
https://www.drwohlfert.com/spinalhygiene
Virtual House Call
https://www.drwohlfert.com/house-call
Listen in, apply one change immediately, and start treating your spine like the foundation of your health, not an afterthought.
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Ready to take control of your health instead of reacting to pain?
If you are a man over 40 who knows your body is not keeping up with your responsibilities, The Call To Rise is my 100-day coaching experience designed to rebuild strength, energy, and confidence without chaos or guesswork.
You do not need more information for what to eat. You need a system, accountability, and leadership over your health.
Learn more and apply here:
https://www.thecalltorise.com
This episode is your wake-up call.
What you do next is the decision that matters.
Most men over 40 think aging is just something that happens.
More fatigue.
More belly fat.
Less strength.
Less drive.
They chalk it up to stress, work, kids, or genetics.
In this episode of Driven For Health, Coach Brian sits down with Janet McConnell, a Healthy Longevity Advocate and Senior National Champion Bodybuilder who is turning 70 and thriving, to break down why men feel older every year and what actually stops the decline.
Janet shares her wake-up call at 46 when a doctor slid prescriptions across the desk and told her she was on track for early heart disease. Instead of accepting that future, she took control of her health and rebuilt her body, strength, and energy over the next two decades.
This conversation goes deep into:
Why aging is inevitable but physical decline is optional
How strength training protects your brain, not just your muscles
Why leg training matters more than most men realize after 40
The real reason belly fat becomes stubborn and dangerous
How insulin resistance quietly accelerates aging and disease
Why retirement without purpose destroys health faster than stress
How men can rebuild strength, energy, and identity at any age
This is not about extreme workouts, biohacks, or chasing abs.
It is about building a body that can carry you through work, family, travel, and the next chapter of life without breaking down.
If you are a man over 40 who feels tired, stiff, heavier than you should be, or worried about where your health is heading, this episode will hit home.
Aging is happening either way.
The question is whether you let it weaken you or you train for what comes next.
Listen in and decide who you want to be ten years from now.
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Janet McConnell is a Healthy Longevity Advocate and Empowerment Speaker who helps men and women in midlife and beyond reclaim their strength, confidence, and vitality. After facing a serious health crisis in her 40s, Janet transformed her life through sustainable strength training and lifestyle change, a journey that ultimately led her to become a Senior National Champion Bodybuilder in her 60s.
Today, she blends her personal story, decades of fitness expertise, and research-backed strategies to teach people how to age with intention. She specializes in the connection between strength training, metabolic health, and cognitive resilience, helping adults understand how their choices in their 40s, 50s, and 60s shape their quality of life for decades ahead.
She is also the author of Elements of Aging Well and the creator of the AgingStrongforLife platform, where she delivers practical, achievable habits for long-term health.
Her mission is simple: stay strong, stay sharp, stay engaged at every age.
🎬 YouTube: https://www.youtube.com/@AgingStrongforLife
💼 LinkedIn: https://www.linkedin.com/in/janet-mcconnell-65703a1b2/
📘 Book: https://tinyurl.com/2bs4m7mv
🚀 Website: www.ignitefitnesswithjanet.com
📧 Email: janet.mcconnell@gmail.com
About the GuestConnect with Janet
This is episode 35 of the Driven For Health Podcast and the very first Health Hot Seat.
In this episode, I coach a real man, Jeff, whose over 50 who feels stuck with his health. He works hard. He stays busy. He feels like he should be making progress, but the scale is not moving and his energy is not where it should be.
This is a live coaching session and not a lecture.
We break down his work schedule, stress, sleep, eating habits, and workouts. Then I show him exactly where things are breaking down and how to fix them without blowing up his life.
If you are a man over 40 dealing with stubborn weight, low energy, or inconsistent habits, you will hear yourself in this conversation.
In this episode, we cover:
• Why fat loss gets harder after 40 even when effort is high
• How stress and long workdays slow progress
• The most common nutrition mistakes men make
• Why eating too little can stall fat loss
• How to structure meals without tracking every bite
• What realistic consistency looks like for busy men
• Simple changes that create momentum fast
This episode is for men over 40 who are tired of guessing and want a clear plan that fits real life.
The Health Hot Seat is where I help men get honest about where they are and what actually needs to change. No extreme diets or confusing information. Jeff gets a deep dive into clear direction and practical coaching for his lifestyle and goals.
If this episode hits close to home, you can apply to be on a future Health Hot Seat and get your own personalized game plan.
Hereis the application form.
https://forms.gle/viBo1VvHaW7P5wrz5
Listen in and you will likely hear the exact reason your progress has stalled and what to do next.
In this episode of Driven For Health, I sit down with Lucas, a financial analyst who found himself stuck in a sedentary job, living in a new city, and slowly gaining weight without realizing how far he had slipped from a healthy lifestyle and body.
At 25 years old, Lucas hit 236 pounds, his highest weight. He also found out his cholesterol was high. That got his attention. He knew he needed a real plan, not another short burst of motivation.
Lucas joined The Call To Rise and over 100 days he dropped to 205.7 pounds. That is over 30 pounds lost.
This talk is not only about weight loss. It is about the habits and identity shifts that changed his life.
We cover:
• How a sedentary job and a big move can quietly wreck your routine
• Why structure beats willpower
• What Lucas tried before, like keto, carnivore, fasting, and cutting bread
• The simple habits that helped him get results, including steps, calories, and better food choices
• How sleep improved when he stopped scrolling before bed
• How changing his social habits made staying on track easier
• Why confidence improves when you keep promises to yourself
• Why most men stay stuck trying to do it alone
Lucas also shares something big. He is now planning to run a marathon in 2026. A few months ago, he would have laughed at that idea.
If you feel stuck and you know your health is sliding, this episode will hit home.
If Lucas’s story connects with you, visit www.thecalltorise.com and let’s talk.
Your Most Common Questions on Fat Loss, Food Noise, Creatine, and Training Phases
If you have lost weight and regained it, struggle with strong cravings in the evening, feel unsure about creatine, or feel confused about whether you should focus on fat loss, maintenance, or building muscle, this episode will help you sort it out.
In this Q&A session, Coach Brian addresses real questions that men in their forties and fifties ask every week. You will hear practical explanations, clear direction, and simple strategies that fit into a busy life.
In this episode you will learn:
This conversation gives you useful tools that you can apply immediately.
Fellas, if you’re in your 40s or 50s and you’ve been carrying extra weight for years, you already know the truth:
you don’t need more motivation… you need a plan that actually fits your life.
That’s why I built 30 Tips in 30 Days — 30 straight days of simple, proven habits that help you drop fat, control cravings, boost energy, and finally get consistent.
No calorie math or starving yourself and let’s the gym marathon sessions too.
Just the exact daily habits I use with men who lose 20–30 pounds and keep it off.
If you’re tired of watching the scale creep up, tired of feeling slow, tired of promising yourself “Monday”…
get on this list. One tip a day. One win a day. This is how your comeback starts.
Go.brianparana.com/30days
In this episode, you’ll hear the real story of Doug and Barb, a retired couple who decided they were done settling for low energy, creeping weight gain, and feeling older than they actually were.
Doug hadn’t been under 200 pounds in more than 30 years. Barb felt tired, achy, and uncomfortable in her clothes. They traveled often, loved being active, and wanted to enjoy retirement without feeling limited by their health.
Twelve weeks later, everything changed.
You’ll hear how they each dropped 15–20 pounds, built consistent habits, learned to eat in a way that fits real life, and finally broke through patterns that held them back for decades.
Their mindset shift, their honesty about what wasn’t working, and the way they supported each other will give you a roadmap for your own comeback.
In this episode, we cover:
• Why their old approaches — keto, cutting carbs, intermittent fasting — never delivered long-term results
• Doug finally breaking the 200-pound barrier after three decades
• How Barb rebuilt her energy, confidence, and strength before a family wedding
• The simple nutrition strategy that helped them stop guessing and start progressing
• How they learned to eat out, travel, and stay social without derailing results
• What changed in their mindset once they invested in real coaching and accountability
• The habits they now rely on to stay consistent in their 60s and beyond
If you’re a man over 40 who keeps telling yourself you “know what to do” but still can’t get results that last, this story will push you to rethink everything.
Doug and Barb are proof that your best years can still be ahead of you when you commit to getting your health back.
Ready to Drop 20+ Pounds in the Next 100 Days?
If Doug and Barb’s story lit a fire under you and you’re tired of trying to figure this out on your own, it’s time to step into The Call To Rise — my 100-Day Fat Loss Program designed for busy men who want clear direction, proven systems, and real accountability.
You’ll get a personalized plan, daily support, and the exact framework that has helped men drop 20–30 pounds while improving energy, confidence, and long-term health.
Start your rise here: www.thecalltorise.com
Most men in their 40s and 50s don’t fail because of effort. They fail because no one ever handed them a clear plan that fits real life.
In this episode, Coach Brian breaks down the 10 habits every man must master to get lean, strong, and energized again. These are the same habits his clients use to drop 20 to 30 pounds in 100 days without living in the gym or eating like a monk.
You’ll learn how to build a foundation you can trust, how to create structure that actually works with a demanding schedule, and how to fuel and train your body in a way that supports testosterone, strength, and sustainable fat loss.
Inside this episode, you’ll learn:
• Why weighing in every morning is the most underrated tool for accountability
• How to use resistance training to protect muscle and lift metabolism
• The simple planning system busy men use to stay consistent all week
• How a controlled cheat meal keeps you sane and supports progress
• Why sleep is a core fat-loss skill for men over 40
• What whole foods actually do for your metabolism
• How hydration sharpens energy, focus, and fat loss
• How staying occupied prevents overeating
• Why active hobbies beat traditional cardio
• How 30 days of calorie tracking can permanently change your results
If you’re ready to rebuild your body and feel strong again, this episode gives you the exact blueprint to start today.
For more support and to join the 100-Day Call To Rise Challenge, visit www.thecalltorise.com.
In this milestone episode, Coach Brian opens up and shares the core non-negotiables he teaches every man inside The Call to Rise.
These are the daily habits that help busy men over forty lose weight, build strength, improve energy, and finally gain control over their health again.
After 23 years of coaching and helping thousands of clients, these principles remain the foundation of every long-term transformation.
Brian also shares more of his personal story, from childhood athletics to owning two CrossFit gyms to coaching a CrossFit World Champion. His journey shows why these non-negotiables matter and why they work for real men with real responsibilities.
You will learn simple and effective strategies for nutrition, portion control, hydration, movement, eating out, alcohol, and building a lifestyle that supports sustainable fat loss.
If you have been struggling with weight loss, low energy, or inconsistency, this episode gives you a clear path forward.
Ready to rebuild your health with structure and support?
Visit www.thecalltorise.com to learn more.
A late-night bathroom break turned into a full-blown wake-up call.
In this episode of Driven for Health, I sit down with coach and former restaurant operator Brian Nase.
He went from waking up five to six times a night with unquenchable thirst and a blood sugar reading of 374… to living medication-free, lifting regularly, and building a coaching business with his son at 56.
We walk through how his Type 2 diabetes diagnosis forced him to confront years of extra weight, poor habits, and “I’ll deal with it later” thinking, and how a denial for life insurance became the second slap in the face that finally changed everything.
Inside this episode, we break down:
If you are a man over 40 carrying extra weight, waking up at night, or staring at a growing pill box by the bed, this conversation is a clear signal that you can turn things around. You do not have to wait for a crisis to make a change.
Coach Brian
The Call To Rise
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Connect with Brian: Instagram / Facebook / TikTok: Time Tension PT
We’re a father–son team, and together we bring two generations of experience, perspective, and passion to the fitness world. What makes us different is more than just certifications or degrees, it’s the bond we share and the unique way we combine our strengths to help others create lasting change.
For me, Brian Nase, life began in the restaurant industry, where 30+ years of long hours and late nights eventually caught up in the form of Type 2 diabetes. Eight years ago, that diagnosis became a turning point. Through dedication, nutrition, and training, I reversed the disease and am now medication-free.
Along the way, I became a NASM Certified Personal Trainer and Nutrition Coach, committed to showing others that it’s never too late to take back your health.
For Vincent, my son, the journey started in college at Florida State University, where he studied Psychology with a focus on habit transformation. During that time, he discovered a love for the gym, body transformation, and the powerful connection between mindset and results. Now also NASM certified in training and nutrition, Vincent helps clients break free from old patterns, build healthier routines, and unlock their best selves.
Together, we embody two sides of the same coin as proof that change is possible whether you’re just starting your journey or reinventing yourself later in life. Our father–son relationship isn’t just rare in the fitness space, it’s our greatest strength. We understand discipline, accountability, and the importance of support. And we bring that same dynamic to every client we coach.
This isn’t just about workouts or meal plans. It’s about building healthier lives, one sustainable habit at a time guided by the experience of two generations working side by side.
Time Under Tension
Tut@timeundertensionpt.com
Alcohol is part of many men’s lives, but most do not realize how strongly it affects fat loss, muscle growth, energy, sleep, and recovery.
In this episode, Coach Brian breaks down what alcohol really does inside your body and why men over 40 feel the effects more than they used to.
You will learn how alcohol pauses fat burning, slows muscle building, disrupts hormones, increases cravings, and ruins sleep.
More importantly, you will learn practical rules that let you enjoy a drink without destroying your progress. This episode gives you the truth, the strategy, and the steps you can use right away.
If you want a simple and effective way to improve your nutrition, your energy, and your habits, join my 30 Tips in 30 Days series.
It is a free email plan that gives you one practical tip each day to help you eat smarter, move better, recover faster, and feel more in control of your body.
These tips take only a few minutes to read and work well for busy men over 40.
Join for free at go.brianparana.com/30days.
Tyler is an airline pilot who spends most of his life in hotel rooms, airports, and new time zones.
When he came into the program he was dealing with headaches, low energy, and the constant struggle of trying to “eat healthy” on the road.
Three months later he walked out with a system he can run anywhere. Home. Hotel. East coast. West coast. It no longer matters.
This episode breaks down how he did it. If you travel for work, feel like your routine is always disrupted, or keep telling yourself you’ll “dial things in” when life slows down, Tyler’s interview is the wake-up call you need.
What you’ll learn from this conversation with Tyler:
• How he went from daily headaches and energy crashes to steady energy with simple nutritional adjustments
• The exact way he packs for a five-day work trip without relying on junk, airport food, or expensive restaurant meals
• How he balances hotel breakfasts, in-flight snacks, and “free food” without blowing up his macros
• The mindset shift that helped him see food the same way he reads his instruments
• Why tracking for a short period gave him years of nutritional confidence
• How to build meals that fit your schedule instead of forcing your schedule to fit your meals
• The difference between knowing nutrition and being able to apply it in real life
• How to enjoy good food while traveling and still stay on track
If you want the skills and structure to take control of your health no matter how busy your life is, visit www.thecalltorise.com.
In Part 2, Coach Brian takes the holiday game plan even deeper. This episode focuses on real world strategy: how to handle big meals, how to prepare for parties, how to stop the leftover spiral, and how to get through the season without falling into all or nothing thinking.
Grab the Holiday Survival Checklist and put this into action today.
https://thecalltorise.com/holidaysurvivalguide
You will hear holiday moments every man can relate to, from Aunt Sally’s warm rolls to office cookie trays that never stop coming. These stories will help you see your own patterns and give you practical ways to stay in control.
You will learn how to use systems, curiosity, and simple routines to protect your progress. You will also learn how to build an identity that supports long-term health, even when your environment pulls you the other way.
If you want to finish the season feeling lighter, more consistent, and proud of how you handled the toughest time of year, this is your episode.
Most men fall into the holidays with good intentions and end up crashing into January heavier, tired, and frustrated. They only hope that Santa got them larger clothes to fit when they go to work on January 2.
This episode gives you a new way to approach the season so you stay in control without skipping every meal or party.
Grab the Guide Here:
https://thecalltorise.com/holidaysurvivalguide
Coach Brian breaks down why the holidays are not the real problem, how to use the Holiday Survival Checklist to stay steady, and how to build simple minimums that carry you through Thanksgiving, Christmas, and New Year with confidence.
You will hear real stories about late-night kitchen raids, family traditions that pull you off track, and the quiet habits that slowly add weight over the season.
If you want to enjoy the holidays without the usual setback and feel lighter, clearer, and more in control by January, start with Part 1.
Download the Holiday Survival Checklist and Blueprint in the show notes and follow along.
https://thecalltorise.com/holidaysurvivalguide
Cutting fat in your 40s does not require extreme diets or complicated rules.
Most men simply need a plan that fits real life and still delivers steady progress. In this episode, Coach Brian explains how to design a cut that works for busy fathers, husbands, and professionals who want to feel strong, lean, and confident again.
In this episode, you will learn:
How to know when it is the right time to start a cut
How to set your calories and macros without guessing
How to keep muscle while dropping fat
How to use cardio and steps without burning out
How to handle cravings and low energy in a healthy way
How sleep, stress, and digestion affect fat loss
How to build a plan that survives work, travel, and family life
This is a simple, practical guide for men who want a healthy body weight, more energy for their kids, and the confidence to feel good without a shirt on.
If you want a simple and effective way to improve your nutrition, your energy, and your habits, join my 30 Tips in 30 Days series.
It is a free email plan that gives you one practical tip each day to help you eat smarter, move better, recover faster, and feel more in control of your body.
These tips take only a few minutes to read and work well for busy men over 40.
Join for free at go.brianparana.com/30days.
In this final installment of the Strength Pyramid series, Coach Brian breaks down the truth about tempo and rep speed. Most men spend years overthinking how fast to lift while ignoring the principles that actually drive muscle and strength.
In this episode, you will learn why tempo is the least important layer, how to use it correctly, and how to avoid the common mistakes that slow down progress.
What You Will Learn in This Episode
You will hear a full recap of the entire Strength Pyramid, what tempo really does in the gym, and the straightforward approach that helps you train with more confidence and better results.
If you want simple easy to follow tips to implement into your every day life then check out my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build small daily routines that actually last.
Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days
and start building a healthier, more confident version of yourself today.
hcaZ
Zach's Favorite Workout!
Full Body
100 mountain climbers each leg
90 squats
80 pushups
70 situps
60 walking lunges each leg
50 dips
40 leg lifts
30 side to side squat jumps over a line
20 burpees
10 pikes
(Perform each exercise until that number of reps is complete)
Use it at your next workout!
Let me know how it goes
Most men rush their rest periods, cut their workouts short, or rely on old rules that no longer help them build strength.
In this episode, Coach Brian breaks down what rest periods actually do for your training and how to use them the right way so you can lift heavier, recover better, and stay consistent as a busy man in your 40s and 50s.
What You’ll Learn in This Episode
If you want daily help building better habits, join my 30 Tips in 30 Days series. It’s a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build routines that actually last. Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days and start building a healthier, more confident version of yourself today.
Rise Up
Coach Brian
Level 5 references
http://www.ncbi.nlm.nih.gov/pubmed/25...
http://www.ncbi.nlm.nih.gov/pubmed/20...
http://www.ncbi.nlm.nih.gov/pubmed/25...
http://www.ncbi.nlm.nih.gov/pubmed/24...
http://www.pubfacts.com/detail/251483...
http://www.ncbi.nlm.nih.gov/pubmed/24...
bonus reference from my comment on the lack of effect of physiological effects of growth hormone on muscle growth
In this episode, you’ll hear how John, a 60-year-old business owner, father, and grandfather, turned his health around after years of slow weight gain and neglecting himself.
He came into the program in the 230s, tired, stressed, and frustrated with how far things had slipped. Today he sits at 181 pounds with more energy than he had in his 40s.
We break down the real changes that moved the needle for him. How he learned to fuel his body the right way.
How tracking his calories and protein finally gave him clarity.
How his energy, strength, and confidence completely shifted.
And how building consistent routines allowed him to stay active with his grandchild, enjoy weekends again, and handle life with more presence and purpose.
If you’re a busy man who has put yourself on the back burner for years, John’s story will show you what’s possible when you commit and follow a plan that actually works.
To learn more about The Call To Rise 100 Day Fat Loss Challenge, visit www.thecalltorise.com.
In this episode, Coach Brian continues breaking down the Strength Pyramid with a deep look at exercise selection.
How to choose the right lifts, avoid wasting time, and build strength that lasts.
You’ll learn:
This episode helps you cut through the noise and focus on what matters most in the gym. Whether you train for performance, aesthetics, or longevity, these principles will help you build a program that actually works for your body and your lifestyle.
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It’s my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build small daily routines that actually last.
Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days
and start building a healthier, more confident version of yourself today.
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Workout of the Week: Full-Body Strength Builder
Goal: Build balanced strength and lean muscle Equipment: Dumbbells or barbells, adjustable bench, pull-up bar, cable or band Format: 4-5 sets per exercise, 8–12 reps per set Rest: 60 seconds between sets
Chest
Incline Dumbbell Press Focus on a full range of motion and slow control on the way down.
Back
Pull-Ups or Lat Pulldowns Use controlled reps, and if needed, use assistance bands to complete all sets.
Shoulders
Seated Dumbbell Shoulder Press Keep your core tight and drive the weights straight up, not forward.
Legs
Goblet Squats or Barbell Squats Keep your heels grounded and control the descent. Add load only when form is perfect.
Core
Hanging Knee Raises or Planks (3 rounds, 30–45 seconds) Focus on keeping tension in your core, not swinging or arching your back.
Optional Finisher: Farmer’s Carry – 3 rounds, 40–60 seconds per walk. Helps strengthen grip, core, and posture.
Coach’s Note: Stick with this routine 2–3 days per week, focus on improving form and adding small increases in weight or reps each week. Consistency builds strength, not variety for the sake of change.
Music by: “More Power” Liborio Conti
Most men hit the gym but stop seeing progress because they never learn how to properly advance their training.
In this episode, Coach Brian breaks down exactly how to build consistent strength using the Progression layer of the Muscle and Strength Pyramid.
You’ll learn how to:
This episode connects the dots between structure and results — giving you a clear path to get stronger without burning out.
If you’re ready to stop guessing and start progressing, this one’s a must-listen.
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👉 If you’ve been wanting to take better care of your health but don’t know where to start, I’ve got something for you.
It’s my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build small daily routines that actually last.
Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days
and start building a healthier, more confident version of yourself today.
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4-Day Strength Progression Plan (Coach Brian’s Prescription)
Goal: Build strength, maintain muscle, and recover well.
Program Duration: 4–6 weeks before deloading.
MONDAY – Upper Body A (Bench Press Focus)
TUESDAY – Lower Body A (Squat Focus)
THURSDAY – Upper Body B (Pull & Overhead Focus)
FRIDAY – Lower Body B (Deadlift & Posterior Chain Focus)
Progression Guidelines
👉 Sample Programs from the Podcast itself.
These are examples, not prescriptions. Use them to see how the pieces fit.
Example 1: Strength-leaning template
Monday (Upper)
Tuesday (Lower A)
Alternate which pair you run week to week.
Thursday (Upper)
Friday (Lower B)
Notes:
Chest, delts, and triceps get enough quality sets across the week.
Back volume comes from rows, chins, and the pulling demands of deadlifts and RDLs.
In this episode, Coach Brian breaks down the 3 key training variables that determine how fast you build muscle, strength, and consistency — Volume, Intensity, and Frequency.
These aren’t just numbers on a spreadsheet. They’re the gears that control your progress, recovery, and longevity in the gym.
You’ll learn:
• How to find the right balance between lifting heavy and lifting often
• Why fatigue, not effort, is what usually stalls progress
• How to structure your training week for strength and muscle without burning out
• Practical rep, set, and frequency targets that work for busy men over 40
Whether you’re just getting back into the gym or trying to break through a plateau, this episode gives you the roadmap to train smarter and finally see consistent results.
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👉 If you’ve been wanting to take better care of your health but don’t know where to start, I’ve got something for you.
It’s my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build small daily routines that actually last.
Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days
and start building a healthier, more confident version of yourself today.