Bradley Martyn Workout and Diet
Bradley Martyn was born in San Francisco. He began lifting weights when he was 15. In his 20s, Martyn worked as a personal trainer and began posting pictures on Instagram. He won the 2011 NPC Southern California Amateur Bodybuilding Championships and the 2013 NPC Phil Heath Classic. Martyn started his YouTube channel in 2014 and now has over 2.5 million subscribers. He also hosts a podcast, owns a gym, is partner in an organic foods company and has a clothing line. Martyn has millions of followers on social media. He is 6 feet 3 inches tall and weighs about 240 lbs.
Bradley Martyn’s Diet
Martyn makes an effort to eat clean. Because he prefers natural, organic foods, he invested in a meal delivery service called Trifecta. He himself likes to keep things simple so he picks a meat and a veg and eats the same thing all week. The next week, he picks a new combo. Because of his simple clean-eating plan, he enjoys the occasional cheat without guilt. When he was bodybuilding, Martyn would engage in intermittent fasting, only eating during an 8-hour window each day, and fasting for 16 hours. He has since changed his approach and now focuses on eating fewer carbs, and more protein and fat. He says this helps keep him lean.
- Low Carb 15% 15%
- Medium Fat 40% 40%
- Medium-High Protein 60% 60%
Martyn starts his day with a protein shake made with almond milk, berries, a banana and a raw vegetable.
Vegetable of the Week
Martyn picks a vegetable and eats it for the whole week. Then, he picks a new one for the next week.
Rotate the Meat
Martyn likes to mix up his protein sources and will have beef one week and bison the next. He also likes chicken and whole eggs. He’s not crazy about egg whites.
Fear Not the Fat
While fat gets a bad rap, Martyn isn’t afraid to eat the healthy kind. He says fat helps keep you satisfied, and if you only eat low-fat meat, you’ll be hungry all the time.
Martyn will eat extra carbs when he is looking to pack on muscle. He says carbs energize him, but he’s also careful not to overdo it.
How To Not Burn Out
Martyn says that balance is the key to avoiding burnout, so cut loose once in a while. Being super-strict with your diet can also cause metabolism to slow down, so it’s okay to sometimes eat a little extra.
What to Eat
What to Avoid
Martyn on how to Get Huge
‘There isn’t a specific food that will make you huge if it’s not consumed in the right quantity.’
Martyn on Growing Muscle
‘It’s really simple. Eat enough calories to grow and make sure you’re in a calorie surplus. Once you do that, then find the macro ratio of protein, carbs, and fats that works for you to meet your caloric goal.’
Martyn on His Diet
‘I implement a lot of vegetarian meals into my diet for health, but I am not a vegetarian, vegan, or anything like that.’
Martyn on Eating Carbs
‘It helps my muscles recover faster, and it gives me a bit more energy.’
Bradley Martyn’s Fitness Routine
Martyn started lifting when he was 15 years old and has never stopped.
Not Your Standard Gym
Martyn got tired of the big, impersonal commercial gyms, so he started his own called Zoo Culture with the goal of creating a space where people are friendly and motivate one another.
Check Your Ego
Rather than be the dude who lifts the most weight in the gym, Martyn prefers to get in a full range of motion.
Listen to Your Body
Martyn does not have a set training routine. Some weeks, he may only train 3 days; others, he’ll train every day.
Guidelines, Not Rules
While Martyn may not follow a strict exercise regimen, he has certain guidelines he follows, such as not training for more than an hour and a half at a clip, and he usually does 3-5 sets and 8-12 reps for any one exercise.
Every Day Is Arm Day
Martyn always gives plenty of attention to his guns, but he also does classic splits to achieve specific goals.
A Bradley Martyn Sample Workout
Barbell benchpress: 12 reps x 4 sets
Incline dumbbell press: 12 reps x 4 sets
Machine chest press: 12 reps x 4 sets
Weighted dips: 12-15 reps x 4 sets
Weighted push-ups: 12-15 reps x 4 sets
Wide-grip lat pulldown: 10-12 reps x 4 sets
Dumbbell row: 10-12 reps x 4 sets
Bent-over barbell row: 15-20 reps x 4 sets
Pull-ups: 12-15 reps x 4 sets
Seated dumbbell press: 10-15 reps x 5 sets
Straight bar front raise: 10-15 reps x 5 sets
Dumbbell lateral raise: 20-25 reps x 5 sets
Cable pull: 15-20 reps x 5 sets
Barbell shrug: 10-15 reps x 5 sets
Barbell squats: 8-10 reps x 5 sets
Front rack lunge: 10-12 reps x 5 sets
Leg extension: 12-15 reps x 5 sets
Dumbbell lunge: 12-15 reps x 5 sets
Close-grip barbell bench press: 8-10 reps x 4 sets
Biceps curls with bands: 4 sets to failure
Seated cable curls: 10-12 reps x 4 sets
Seated overhead triceps extension: 8-12 reps x 5 sets
Standing barbell curls: 5-10 reps x 5 sets
Triceps press: To failure
Martyn on Getting Big
‘Being bigger gets you more attention, but that’s not always a good thing…Being bigger might intimidate some people, but it also might make some people want to cause problems with you because they are looking for something to prove.’
Martyn on Why He Got Huge
‘I didn’t build muscle or “get huge” for any reason other than I love lifting weights and I wanted to be better at it.’
Martyn on His Max Effort
‘I typically lean toward a weight that is 75-80% of my max and focus on the total amount of reps, not necessarily a rep range.’
Martyn on Group Motivation
‘Let’s get better together.’
Bradley Martyn’s Supplements
Martyn starts each day with a whey protein shake from his supplement line called Origin. He sometimes has one after working out too. Protein fills you up, crushes cravings, builds muscle, and speeds recovery.
Bradley Martin’s Lifestyle
Not an Early Bird
Martyn says he won’t get up early unless he needs to. Otherwise, he’ll sleep in until around 8, then he’ll take it slow, playing with the dogs until he needs to go to work around 11.
The Politics of Bodybuilding
Martyn has 2 pit bulls, Bam and Haze. He takes them everywhere with him and considers them to be his family.
Social Media Marvel
Not Playing Favorites
Work Your Passion
Martyn on Leaving a Legacy
‘Inspiring others is the greatest satisfaction in life because when you’re 6 feet deep, no one is going to remember what you had. They are only going to remember how you made them feel. This is how you become legendary!’
Martyn on His Life
‘I have never focused on my physique for any reason outside of being better in the gym. I don’t really have a life outside of that anyway, lol.’
Martyn on his Dogs
‘They are my family and have brought even more enjoyment and happiness to my life than I initially thought. I love dogs and I hope that everybody gets the same experience with their pets as I do with mine.’
Martyn on Taking Risks
‘If you want something…there are risks you’re going to have to take.’
Martyn on Listening to Advice
‘It’s not up to the others to decide if it’s right for you. That’s your choice only.’
Martyn on His Net Worth
‘To be honest, I don’t even know. I am blessed and doing better than I had ever expected.’’
Trifecta meal delivery