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RDLFITNESS
Physical Fitness Program
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Are only two exercises enough to train the whole shoulder?

The anterior or front deltoid clearly activates on a bench press. The posterior or rear deltoid clearly activates on a row.

Where does this leave the middle head?
Perform the bench press and the row properly to work the lateral deltoid, but also consider adding a weighted carry.
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- An Overlooked Key to Fitness Success -

Many find they sleep soundly after visiting the beach or when they go camping. Laboring through a long day of yardwork, watching a sport outdoors, enjoying an amusement park, and even just going to a picnic will induce the best sleep they ever had.

People assume this just occurs rarely, perhaps associating it with the event alone. They never analyze the qualities that they all share that led to their success.
Though proper sleep hygiene will improve the quality of your rest, you need good wake hygiene to sleep your best as well.
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Many trainees feel the need to loosen up their shoulders after bench pressing. 

You may watch them shaking and pumping their arms back and forth. You notice their urge to stretch, especially by placing their wrists behind their back and then drawing their elbow forward to rotate at the shoulder. 

What happens is that they are trying to relieve the pinching sensation that lingers from shoulder impingement. Their elbows and wrists may ache along with other areas such as the pec-delt tie-in region.

Yet they continue using the same form...
Learn how to choose the medium position for your grip on the flat barbell bench press.
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A principle of physics known to the general public, the law of conservation of energy, states that the total amount of energy remains constant in an isolated system. Energy can neither be created nor destroyed; it just changes form. How could someone ignore this fact? Why would your body exist as the only exception to this rule?
Though maximizing strength will stimulate muscle growth, it cannot cause you to gain weight alone.
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Bilateral exercises, or those that use both limbs at once, allow you to maintain stability and use heavier weights.

Unilateral exercises, such as the Bulgarian split squat, will make balance and skill the limiting factors instead of your strength, reducing your progress. They also risk your safety since you may fall or be more likely to drop the weight. An exception would be the single-armed dumbbell row. With the right setup, it removes those flaws. You remain on control and can use a heavy weight. 

It seems then that the most important factor here is stability. You need this for both the best results and safety. Most unilateral exercises do not allow it, so avoid them.
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Don’t be trapped by dogma – which is living with the results of other people’s thinking.

– Steve Jobs
Accommodating resistance fails to match how our muscles work best and brings other problems.
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Short cuts make long delays.

– Pippin (J.R.R. Tolkien in The Fellowship of the Ring)
Nutrition comes down mostly to calorie management, reaching minimums, and choosing the right foods for you.
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Have them in circles
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- Is Coaching the Special Edge That You Need? -

The famous trainers and coaches have to appear on the cutting-edge. They need to showcase a mystique and high level of confidence to attract more high-profile clients. It is rare to find someone at the top of this field that fails to use complicated programs and countless gadgets.

It appears then that their business needs could influence their methods. While they probably believe that these serve a genuine purpose, there are at least some reasons to doubt their value. Hard work on the basics is not sexy.
While you do not need a coach, a personal trainer, or a training partner to make progress, some will do better with their help.
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The circadian rhythm developed throughout our evolution, serving as an internal clock that aligns roughly with a 24 hour day. It operates independently of your actions, yet these actions mostly establish its pattern. This seems to have developed so as to encourage activity and rest during certain times, regardless of how you felt, such as from fatigue on a previous day. This rhythm conformed closely to the rising and setting of the sun, as the lives of humans had to revolve around it to see their environment.
You should try to train either in your late morning or throughout your early evening. These times are relative, depending on when you start your day.
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Video allows for impartiality. It works better than getting help from faulty observers. Furthermore, you know how things felt during those moments better than anyone else.
Video allows you to objectively review and improve your form. Learn tips to maximize its value.
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With tension, we need to be specific. It has two forms: active and passive. Active tension is what causes muscle growth. Evidence though seems to show that the release of energy stored through passive tension will enhance active tension.
Analyzing the difference between active and passive tension reveals some mistakes and insights.
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In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.

– Shunryu Suzuki
Learn why the barbell flat bench press, the barbell low-bar back squat, and the single-armed dumbbell row work best.
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Pittsburgh, PA
USPennsylvaniaPittsburgh
Physical Fitness Program
This website will teach you how to train hard but well while discussing related topics on fitness.
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Have them in circles
9 people
Greg Teufel's profile photo
Orkun Karabasoglu's profile photo
Mark Mills's profile photo
Edward Wells's profile photo
Jonathan Birkholz's profile photo
R Blair's profile photo
Heckaliah Smithington's profile photo
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"He is extremely knowledge and was able to cater the workout to my needs."
"Ryan is a very knowledgeable person when it comes to fitness training."
"He is able to adapt his training techniques to your needs and personality."
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Kevin Rabold
2 years ago
Ryan truly cares about his clients and makes an effort to understand their individual needs. Not only does he provide valuable assistance with your workout, but is also a great guy to talk with. I didn’t have as much time to spend at the gym as I would have liked, but Ryan was able to show me an effective routine that required only two workouts each week. I gained strength and endurance with each visit and improved through Ryan’s guidance. I highly recommend Ryan as a personal trainer and am grateful to have had the opportunity to work with him.
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Missy Stoops
2 years ago
I trained with Ryan for almost 2 years. I always looked forward to training with him. When I first started training with Ryan, in his words I was a skinny fat (never really knew what that meant but ok), but after training with him he got me into shape and I started to like how I looked. His training hours were always fun and different, he would change things so I wouldn’t get bored. When he trained me I knew I was going to pay the next day, which was a good thing because I knew that I would work hard that day. He always pushed me to do more even when I didn’t want to do so. Ryan is very good at what he does and listens to what you have to say and what you want to work on. I miss training with him but he will always be my favorite! Best of luck to you!
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Janos Audron
2 years ago
In college, I decided to challenge myself by training with Ryan, and it turned out to be one of the best decisions I have ever made. His drive and motivation is truly inspirational and my time training with him took my strength and physical fitness to a level I had never dreamed I would be able to attain. I use the methods learned from him to this day in all my exercises. The proper form, motivation, and intensity that he bestows upon those he trains form a very solid foundation that will stay with you for years to come. He continues to be a close friend and a trusted source of fitness knowledge and motivation to succeed in all my goals both inside and outside of the gym.
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Constance Ferra
2 years ago
My brother had bought me sessions with Ryan this previous summer as a birthday gift b/c I had been looking to work with a trainer (great gift idea!). We had sessions together which made it fun! We had most sessions outside at a local high school track and field, as well as inside a gym. I really enjoyed the outside elements and Ryan’s ability to incorporate what we had outside into our workouts such as the track, steps, doing exercises on a hill and bleachers. It was so great that Ryan worked with me within my limits, but also pushed me to increase my strengths and abilities. His workouts were fun in a sense that it wasn’t the same thing every time. He switched the exercises up which I really enjoyed! I highly recommend Ryan to anybody. He listens to what you want to work on and helps you during sessions as well as offers tips outside of the session with exercise and meal plans.
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David Wilder
2 years ago
3:12pm Aug 8 I first met Ryan almost two years ago at a local health club. On my first day, I worked with him for an hour during which time he assessed by physical status and goals. He efficiently evaluated my past medical history and limitations imposed by a hip implant. Gradually, over several weeks he increased the variety of exercises as well as the weights and repetitions. In a matter of a few short months, he had me back in reasonable shape and feeling much better mentally and physically. I would recommend Ryan to anyone of any age who is serious about reaching their full potential over a reasonable period of time. - David W. Wilder, M.D., M.B.A
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Robin Ceschin
2 years ago
Working with Ryan is great! He is extremely knowledge and was able to cater the workout to my needs. He tailored the exercises to make sure I got a tough workout, but modified the moves based on my pain points. It was clear he had done his research and is educated in physical fitness techniques. He works out of a nice studio-type place and has a lot of unique exercises and techniques. Some trainers have the same program for everyone, but Ryan worked with me to decide on the best options. The best part was when he showed me some stretches that helped heal some stubborn muscle pains. Overall, it was a fun experience and I'll definitely go back!
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Andrew T
2 years ago
I have been Ryan’s client for a number of years and I would definitely recommend Ryan to anyone who is looking to improve their fitness level. Before training with Ryan, I would routinely weight-train using one of the many unfounded adages about lifting, such as doing 3-5 sets of an exercise and aiming for 8-10 repetitions per set. It did not take long for me to reach a plateau. Then I started training with Ryan. One of the things that separates Ryan from other personal trainers is his knowledge about personal training methods. Ryan employs a training method called High Intensity Training, which involves working intensely for a short period of time on compound muscle groups. By using this time-effective method, I was able to break through my plateau and continue to have gains all while reducing the length of my workouts. In addition to his knowledge about training, Ryan is also a great motivator and has helped me get the most out of my workouts. If you are looking for a personal trainer that will help you reach your fitness goals, while making your workouts enjoyable and productive, I would definitely recommend Ryan!
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Jonathan Birkholz
2 years ago
Ryan's workout is as simple as it is effective. Instead of having lots of complicated exercises to remember, Ryan gave me four simple exercises: push, pull, squat, sprint. Even though I had never done free-weight exercises like bench-press or squat, right away I was doing things I never thought I would be able to do. Because all I had to remember were four tasks, I didn't feel confused or bogged down by workout hype. Instead, it was easy to get motivated & start feeling stronger each day.
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