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Bryce USC DPT MS/BS EXERCISE SCIENCE NASM CPT

@dr.bryceps

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Bryce | 2027 DPT, CSCS
I help men 30-55 train around back, knee & hip pain
1000+ lifters coached
⬇️ Free Pain-Free Starter Guide

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No time to play around I’ve got a goal and nothing will keep me from it 💪🏻 flexing on my haters yall my biggest supporters by @dr.bryceps

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4 years ago

WOW! can’t believe that these pictures are Two years apart feels like yesterday. In the First pic, I was unconfident, self-conscious, and the depressed Fat Guy.
I didn’t want to take my shirt off at the pool and was always worried about all girls looking at me as the" FAT guy" fast forward to now feeling comfortable in my skin getting fitter by the day and preparing for my competition. It’s truly amazing to see what hard work and consistency can do. They benefit not just your physical fitness, but your mental and emotional health as well
I know the struggles: ❌Looking in the mirror and HATING the person looking back at me
❌ I CAN'T wear that because I'll look TOO FAT
❌I CAN'T go to the beach because then I have to take my shirt off and if I don’t people they’re going to think I’m weird for not taking my shirt off.
Now I look for any opportunity where I can take a picture of my shirt off because I am proud of how I look.

Everyone confuses bodybuilding as this musclehead male bravado sport and yes it is to a certain extent. However, the root of bodybuilding is building your ideal body a body you can be proud of in public or on stage. Everyone's WHY is different whether it’s playing with your kids, playing sports, look good for women or men. The WHY doesn’t matter to anyone but you it’s about YOU and building the body into something that you’re proud of, believing in yourself that it can be accomplished, and being comfortable in your skin and being body confident. #gym #fitness
#entrepreneur #physique #tattoos
#gymmotivation #motivation #lasvegas
#dowork #fitness #motivation #grind
#gym
#fit #workhard #hustle
#workout #fitfam
*healthy #training #work #fitlife
#bodybuilding #inspiration
#entrepreneur #instalike #lifestyle
#success #nodaysoff
#fitnesslifestyle by @dr.bryceps

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4 years ago

Proof I don’t just wear tank tops and gym clothes #cleanupwell #drbriceps #uscdpt2025 #jackednnerdy #swollectuals #intellectualbodybuilder taken in Keck Medicine of USC by @dr.bryceps

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4 years ago

8 minutes against a wall beat cardio for blood pressure in this analysis.

A 2023 review pooled 270 randomized trials with 15,827 people. Isometric holds like wall sits lowered resting blood pressure by an average of 8.24 points on the top number and 4.00 on the bottom number. That was the biggest drop of any exercise type tested, ahead of cardio, weights, combined training and HIIT.

The routine in the research was simple: 4 holds of 2 minutes, rest 2 minutes between, 3 times a week.

The safety part matters: pressure can spike during a hard hold, so breathe normally and never hold your breath. If you have high blood pressure or take medication for it, check with your clinician first. This adds to your routine. It does not replace medication.

Have you ever tried a wall sit for 2 full minutes? Tell me how long you lasted below.

Save this for your next short session. Send it to someone who is watching their blood pressure.

Educational content, not medical advice.
Source: Edwards et al., British Journal of Sports Medicine 2023, 270 trials, 15,827 participants. by @dr.bryceps

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an hour ago

The whole training system, in one free book.

Strong After 35 is my 100-page training playbook. Inside: an eight-week strength and muscle plan with 2, 3 or 4 day schedules, 34 exercise cards with 68 demonstration photos and written cues, and the decision pages for adjusting a workout, progressing, and getting back on track after a setback or a missed week.

It is free. Comment STRONG and I will send it to you.

What knocks your training off track most: your schedule, your joints, or not knowing what to do next? Tell me below.

Send this to a friend over 35 who keeps starting over.

Educational content, not medical advice. by @dr.bryceps

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3 hours ago

A 10 minute walk after a meal beat a 30 minute walk later.

In a study of 41 adults with type 2 diabetes, walking 10 minutes after each main meal lowered blood sugar after meals by about 12 percent compared with one 30 minute walk a day. After dinner, the biggest meal for most people, the drop was about 22 percent.

You do not need a perfect walk. You need the timing.

Do you sit after dinner, or do you get up and move? Tell me below.

Save this for tonight. Send it to someone who sits after dinner every night.

Educational content, not medical advice.
Sources: Reynolds et al., Diabetologia (2016); Buffey et al., Sports Medicine (2022). by @dr.bryceps

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4 hours ago

Your playlist is a legal performance boost.

A 2020 review pooled 139 studies and 3,599 people. Exercising with music felt easier, mood was better, and performance went up a little. Fast songs helped more than slow ones.

It is not magic, and it will not do the work for you. But it can make the work feel smaller.

What is the one song that never misses for you? Drop it in the comments.

Save this for your next session. Send it to the friend who trains in silence.

Source: Terry et al., Psychological Bulletin (2020), meta-analysis of 139 studies on music in exercise and sport. by @dr.bryceps

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8 hours ago

Only free on weekends? It still counts.

In a pooled study of 63,591 adults aged 40 and over, people who fit the full weekly activity guideline into just 1 or 2 sessions had about a 30% lower risk of dying than inactive adults. People who spread the same activity across the week: about 35% lower.

The weekly total mattered more than the spread.

The honest part: this was observational, so it shows a link, not proof. And ease in gradually. One huge Saturday after months of nothing is how people get hurt.

Weekend warrior, or a little every day? Tell me your schedule below.

Save this for the next busy week. Send it to a friend who thinks it is weekday workouts or nothing.

Educational content, not medical advice.
Source: O'Donovan et al., JAMA Internal Medicine 2017, 63,591 adults. by @dr.bryceps

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8 hours ago

Your core isn't weak.

Most people never got taught the other half of core training. Crunches teach you to bend. They don't teach you to brace, and bracing is what makes you feel steady when you squat, hinge, carry, or pick something heavy up off the floor.

Try the test on slide 4. Breathe in wide, brace like someone is about to nudge you, then try to keep breathing and talk. If the tension disappears, that's the skill to practice.

Honest question: could you pass that test right now, or does your brace vanish the second you breathe?

Save this for your next workout, and send it to the friend who does abs every day but still feels shaky under a load.

Educational content, not medical advice. by @dr.bryceps

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8 hours ago

Walking backwards helped sore knees in a real trial.

68 people with knee arthritis. 6 weeks. The backward walkers ended with less pain, easier daily movement and stronger thigh muscles than the control group.

The honest part: forward walking helped too, and this one trial did not prove backward beats forward. It is an option worth knowing about. Do it on a clear, flat path or a treadmill with rails, and start slow.

Would you try it, or is walking backwards a hard no? Tell me below.

Save this for the next sore knee day. Send it to someone whose knees hate walks.

Educational content, not medical advice.
Source: Alghadir et al., BMC Musculoskeletal Disorders (2019), randomized trial of 68 people with knee osteoarthritis. by @dr.bryceps

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8 hours ago

You do not need a gallon of water a day.

For most healthy adults, thirst plus pale yellow urine beats any magic number. Food counts toward your water. Coffee and tea count too. Hot days, hard workouts, and sick days mean you need more. Forcing water way past thirst is not better.

Be honest: are you team gallon jug or team drink when thirsty? Drop your team in the comments.

Save this for the next time someone judges your water bottle, and send it to the friend who carries the jug everywhere.

Educational content, not medical advice. by @dr.bryceps

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8 hours ago

You can feel fine leaving the gym and barely manage the stairs two days later.

That is DOMS: delayed onset muscle soreness. It is not lactic acid. That clears within about an hour. The soreness tracks the repair process, and it hits hardest when the workout is new to you.

Sore does not mean it worked. It mostly means it was new.

Be honest: do you judge a workout by how sore you are the next day? Yes or no?

Save this for your first week back, and send it to someone who takes the stairs sideways after leg day.

Educational content, not medical advice. by @dr.bryceps

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3 days ago