Coach Shawn 80/20 Fit

Most people wait to feel motivated before they take action, and that’s exactly why they stay stuck. Motivation is a feeling, it comes and goes. Discipline is an act. Discipline is waking up and getting it done whether you feel like it or not. The people who see real results aren’t relying on emotions every day, they rely on structure, habits, and consistency. That’s the difference.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

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HOW GRIP WIDTH CHANGES BICEP GROWTH 🧬

You can't change the genetics of your bicep shape, but you can change which head takes the brunt of the load by adjusting your hand placement. Using an EZ-bar on the preacher bench allows you to isolate these heads without straining your wrists.

Wide Grip: Shifting your hands outside shoulder width forces your arms into external rotation. This suppresses the outer head and puts the mechanical advantage on the short head (inner bicep), building that inner thickness.
Narrow Grip: Bringing your hands inside shoulder width targets the long head (outer bicep). This is the part of the muscle responsible for building the actual "peak" when you flex.
Standard Grip: Keeping your hands perfectly shoulder-width splits the load evenly between both heads for balanced development.
Overhand Grip: Reverse curling hits the brachialis and brachioradialis (forearm), packing on thickness underneath the bicep to push it up higher.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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THE REAR DELT SECRET 🛠️

If you want those 3D shoulders, you have to stop performing the face pull like a row. Pulling with low elbows shifts the load to your lats and traps, leaving your rear delts flat.

The Elbow Rule: Keep your elbows high and wide, at or slightly above shoulder level, to isolate the rear delts and rotator cuff.
External Rotation: Focus on pulling the rope apart so your hands finish higher than your elbows.
The Posture Fix: This isn't just about size; it’s about building a thick, injury-proof upper back and fixing rounded shoulders.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less... Comment “READY” and I’ll help you do that.

The Routine:

1️⃣ Cable Crunch (Upper Abs) Focus on curling the spine, not just bending at the hips.

2️⃣ Cable Woodchoppers (Obliques) Rotate through your core, don’t just use your arms.

3️⃣ Hanging Knee Raises (Lower Abs) Control the movement. No swinging. Tuck the pelvis.

4️⃣ Heel Taps (Obliques) Keep the tension constant.

5️⃣ Reverse Crunch (Lower Abs) Lift your hips off the pad to really engage the lower abdominals.

THE ULTIMATE ARM FINISHER: ZOTTMAN CURLS ⚔️

If you want massive arms, you can't just focus on the biceps. You need to target the brachialis and the forearms to create that 3D thickness. The Zottman curl is the ultimate hybrid movement because it combines a standard curl with a reverse curl, hitting every major muscle in your upper and lower arm in a single rep.

The Ascent: Curl the weights up with your palms facing forward to maximize bicep activation.
The Pivot: At the top of the movement, rotate your wrists so your palms face down.
The Descent: Lower the weights slowly in a reverse-grip fashion. This forces the brachialis and brachioradialis (forearm) to handle the eccentric load.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
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THE "GRINDING IN PLACE" TRAP 🪞

Six months of effort with zero changes in the mirror is the fastest way to lose motivation. If your shirts fit the same and the scale is stuck, the problem isn't your work ethic… it's your architecture. Most "viral" workouts are built for 20-year-olds with peak recovery and high natural hormones. If you are 35 or 40, following that same logic is a recipe for burnout, not a better physique.

The Effort Paradox: Putting in more work on a broken plan just burns you out faster.
Bio-Individual Needs: As you age, your recovery windows and hormonal profiles change. Your training must adapt to your current biology.
The 30-Day Pivot: You don't need another year of guessing. You need a targeted plan designed for the body you have right now.

Stop wasting reps on programs that weren't built for you. You don't need more effort. You need a plan for the body you have right now. My RI90 program was built for guys like you to see results in 30 days or less.

Type READY, and I will send you the details

The goal was never to eat “perfect” every single day. That’s why I teach my clients the 90/10 rule. 90% of the time, I fuel my body with foods that help me perform, recover, stay lean, energized, and healthy internally. The other 10%, I enjoy myself. A dessert, a meal out, something off-grid from my normal routine… and that’s okay. That’s not cheating…

Cheating is when that 10% quietly turns into 20, 30, or 40% of your lifestyle. That’s when the “treats” stop being occasional and start becoming the foundation cheating. Remember, this isn’t just about looking good in the mirror. It’s about your energy, your hormones, your heart, your longevity, and how your body performs over time. You want a body that not only looks strong, but lasts.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

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THE TRUTH ABOUT YOUR MIDDAY CRASH 🚩

That after lunch slump isn't because your demanding meetings are long. It's because your body has lost its capacity to handle the load. When you carry extra weight and ignore your recovery, you aren't just tired… you're physically redlining. Coffee and vacations are temporary Band-Aids for a systemic failure.

Capacity vs. Load: You didn't get more work; you got less capable of doing it.
The Coffee Trap: Caffeine masks exhaustion but doesn't fix the underlying metabolic sluggishness.
The Lock-In: Energy is a byproduct of strength and health. You don't wait to feel better to train; you train to feel better.

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THE UPPER CHEST BLUEPRINT 🏔️

If your upper chest is lagging, it is usually because your exercise selection is not following the clavicular fibers. To build that "top shelf" look, you need movements that prioritize the stretch and follow the natural path from your shoulder to your collarbone.

Low to High Cable Raise: Follows the exact fiber direction of the upper chest with zero dead spots in tension.
Incline Dumbbell Press: The gold standard for heavy progressive overload and shifting the load to the clavicular head.
Incline Guillotine Press: By lowering the bar toward the chin on a Smith machine, you maximize the stretch on the upper pec fibers.
Forward Lean Fly Machine: A simple lean shifts the focus away from the front delts and isolates the chest at a more effective angle.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness

As a man, it’s important to be able to stand on your own two feet and keep moving even when nobody is around cheering you on. Having a strong circle around you is powerful, especially when everybody is locked in and pushing each other to grow, but there will be moments where it’s just you. Those quiet moments are where discipline really shows up. You can’t lose your drive just because the room gets empty. The energy, focus, and work ethic you carry by yourself is what attracts strong people back into your life in the first place.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

Comment “READY” and I’ll help you do that.