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RT Results Factory | Trainers Rob & Tim

@rtresultsfactory

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💪We help men build muscle, lose fat, and boost testosterone
👊Not your average gym bros
Get Strong No-BS Playbook for Men 30+👇

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Live your life, do your thing, and be unapologetically yourself.

Just remember, your future self might appreciate a body that’s still capable of living life to the fullest…

So maybe consider a little time in the gym, too. 💪🏼😂

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Added a bench to reverse cable flies and… holy shit. 😂

The bench takes your torso out of the equation without pinning your shoulder blades in place. No maintaining a hinge. No body swing. Just a stable base while the scapulae can still move naturally.

And because the cables cross over at the top, we can bring our arms farther across the body and load the rear delts through a HUGE stretched position.

We’re still getting some rhomboid and mid-trap involvement as the shoulder blades retract — which is completely fine — but the rear delts are doing plenty of work through all that horizontal abduction.

Simple change. Absolutely disgusting rear-delt pump. 😂

Try these and report back. 💪🏼

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No leg drive. No pushing into the floor.
Almost impossible to cheat.

Cable Seal Rows. 🔥

With your chest supported and your feet completely off the floor, you’ve essentially removed your lower body from the equation.

That lets you focus on taking the back muscles you’re actually trying to train closer to failure.

Then you get all the advantages of cables: constant tension throughout the rep, tons of grip and attachment options, and a resistance vector you can change depending on where you place the bench and pulleys.

Want to build a wider back?
Pull low toward the hips with the elbows tucked to bias the lats a bit more.

Want more upper-back thickness?
Pull higher with more elbow flare to shift more emphasis toward the traps, rhomboids, and rear delts.

Roll that bench over to the cables and you get the stability and strictness of a seal row + the versatility of cables.

Cable Seal Rows.
Give ’em a shot and let us know what you think. 🔥

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Heavy single-arm presses challenge you to move serious weight while your entire body fights rotation. And keeping the empty arm off the bench means there’s no easy way to brace through it.

Chest, shoulders, triceps — with a whole lot of core stability thrown in.

This isn’t the best exercise out there if hypertrophy is your only goal. But that’s not why I do them.

At the end of a killer chest day, I’ll mix these in to build anti-rotational strength and stability — especially through the obliques and transverse abdominis.

I promise it’s not just to make heavy shit unnecessarily difficult. 😂

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These only taste like a cheat meal... 🤤

With macros this good, you can fit this into almost any plan and stay on track! 🙌🏼

510 calories | 67g protein | 12g carbs | 19g fat

These High Protein BBQ Chicken Nachos are ridiculously easy, take just a few minutes to make, and absolutely HIT when you’re craving something cheesy, crunchy and loaded. 🤩

@questnutrition chips & @taste_flavorco BBQ sauce come together to make magic!

Proof that staying on plan doesn’t mean eating boring food!

👇🏼 Comment “NACHOS” and I’ll DM you the full recipe & instructions!

Make sure you follow @timstagramcpt so that message can come through!

#HighProtein #HighProteinRecipes #HealthyRecipes #MacroFriendly #NotSponsored

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Read that again. ☝🏽

Share this to your story. Someone you know needs this message today. 🙏🏼🙌🏼

#resilience #acceptance #letitgo #alwaysforward #priorities

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Take a look at your new favorite high-protein snack! 🤩🤤

These Everything Bagel Cottage Cheese Crisps are ridiculously simple, surprisingly filling, and about 4g of protein per crisp for only 25 calories!

They have crispy edges with a slightly chewy center. And that touch of sriracha just pops off of the Everything Bagel seasoning.

Fair warning: these disappear FAST. 😅 You’re going to want to save this one!

Comment “CRISP” and we’ll DM you the full recipe & instructions! 👇🏼

And be sure to follow @timstagramcpt so you don’t miss the message.

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#HighProtein #HealthySnack #CottageCheese #EasyRecipes #ProteinRecipes

And a big thank you to @_macro_daddy for the inspiration on this one!

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1 pound for every year of American freedom. 🇺🇸💪🏼

Happy 250th, America. Have a safe and happy Fourth… and say a prayer for everyone whose dogs think the sky is falling tonight. 🙏🏼

👉🏼 Follow @timstagramcpt for daily gym humor, fitness tips, and motivation.

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#FourthOfJuly #America250 #GymHumor #DogDad #FitnessLifestyle

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This protein-packed custard tart gives cheesecake vibes you’re going to love. 🤯

It’s made with simple ingredients like Greek yogurt, cottage cheese, bananas, and eggs, with vanilla protein powder and a few flavor boosters to bring everything together.

The whole tart comes out to roughly 1,250-1,300 calories with 140-150g of protein.

Cut it into 12 slices and you’re looking at about 105 calories with 12g protein per slice.

Enjoy it on its own or pair it with some berries for a refreshing treat that still supports your goals.

👇🏼 Comment TART and I’ll DM you the full recipe. Be sure to follow @timstagramcpt first to make sure my message goes through!

Please note: I’m not a graphic designer!! I used AI to create these images and tried to make them as accurate as possible, but don’t be surprised if your final result looks a little different.

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#HighProteinRecipes #ProteinDessert #HealthyDessert #CottageCheeseRecipes #ProteinCheesecake

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These might be the best protein brownies I’ve ever made.🤤🍫

They’re rich, fudgy, packed with chocolate flavor, and each brownie comes in at under 100 calories with 10g of high quality protein.

No boxed mix.
No weird ingredients.
Just a few simple ingredients blended together and baked.

Save this post so you can make them later, and if you want the full recipe sent directly to you…

Comment BROWNIE below and I’ll DM it to you. 👇🏼
👉🏼 Be sure to follow @timstagramcpt first, to make sure the message comes through!

‼️Please note: I’m not a graphic designer!! I used AI to create these images and tried to make them as accurate as possible, but don’t be surprised if your final result looks a little more like a custard/cheesecake than cake!

❄️ My wife likes these better frozen, too, so try tossing one in the freezer! ❄️

#HighProteinRecipes #ProteinDessert #ProteinBrownies #FatLossFoods EasyHealthyRecipe

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You need to train harder.

Don’t stop when it gets hard. It was supposed to get hard.

Don’t stop because it burns.

Don’t stop because the reps slow down.

Don’t stop because you’ve already hit the number on the spreadsheet. Fuck the spreadsheet.

Stop when your body simply won’t let you do another rep.

If the program says 8 and it takes 13 reps to get there, do 13.

The goal isn’t to hit a rep target.

The goal is to create enough stimulus that your muscles have no choice but to adapt.

👉🏼 Follow @timstagramcpt for daily fitness content. 👈🏼

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#TrainToFailure #Hypertrophy #BuildMuscle #LiftingTips #StrengthTrain

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