Q&A – How To Get Back From A Shoulder Injury

Injuries suck and we absolutely should do EVERYTHING that we can to avoid them both personally and with our clients


They will happen…

So what do we do once the shit hits the fan?

In the video above I describe what to look for with shoulder injuries (one of my boys aggravated his bicep tendon and wanted to get back to benching pain free), there is always a few things that I recommend to do no matter what injury is in question

Continue reading “Q&A – How To Get Back From A Shoulder Injury”


Motivation is a battle for most.

It’s common for people (me included) to lack motivation to do hard things such as eat well, get the right amount of sleep, read, meditate, be nice to people, go to work, clean the house, walk the dogs, do the washing and then go and train hard on top of all of that.

If we rely solely on motivation we are completely screwed.

There has to be habits built in place to keep us on track in regards to the things we really want, whether it be what we eat on a daily basis or our training sessions we need a consistent structure for it to stay with us long term.

I personally know the exact times that I am training for the next 6 months and it hasn’t really changed over the past 6 months (probably even longer)…

Mon -1030am: Gi BJJ

Tuesday – 8am: Lower Body Dynamic Effort Session (1030am: Optional No Gi BJJ Session)

Wednesday – 8am: Max Effort Upper Body

Thursday – 1030am: No Gi BJJ

Friday – 330pm: Max Effort Lower Body

Saturday – 830am: Dynamic Effort Upper Body

Sunday – Walk mid morning

You can see here that this is very structured, I am literally ‘booked out’ at these times, I won’t be available for anything else but training.

If my accountant wants to meet, it’s after training

If my mum wants to come around and hang, it’s after training

If I have work today it is before or after training

These are my times and I don’t let anyone mess with them…

You see with my food it’s pretty similar, I won’t go into too much detail but what I want you to see is that my motivation is irrelevant within the domain of my body because these sessions are just non-negotiable

Worst case i will still show up and just do what I can.

With anything that matters to you yet takes will power it is imperative that the required actions are locked in and automated to take your emotions and motivation out of it, there is no better way to stay on track then by doing this.

Where in your life do you need to create habits like this?

Make the appointments, give yourself no way out and watch yourself progress faster then ever!!

-Matt ‘Routine Master’ Prince

P.S. I shot a podcast for our body transformation crew on this topic, you can check it out by clicking the link below


What Is True Wealth?

Hippies often say things like “true wealth is health” or “wealth doesn’t lead to happiness”…

These hippies are kinda right but I could guarantee that they would prefer to be sitting in business class then economy.

In the world that we live in today money is an amplifier and is a tool to help people or improve your comfort levels within your life.

This may be from not stressing about finances or by being able to live in a more comfortable house.

Most people look at wealth as it taking more time, more hours and more effort to get there, this isn’t entirely true.

You can definitely set yourself up whilst working less but it will take a radical shift in multiple areas.

The areas that I talk about in this weeks podcast (link here) are:

  • Financial Education
  • Spiritual Education
  • Professional Education
  • Academic Education

It is too deep of a topic for me to delve into in writing so what I will encourage you to do is head over to I tunes or Podbean and check out the podcast where I go deep on it all

You can listen to the episode here: https://podcasts.apple.com/au/podcast/what-is-true-wealth-money-i-ep-211/id1322308750?i=1000463428060

Don’t be one dimensional

Master Body, Mind, Money and create great experiences with your loved ones and friends..

Check out the podcast and Ill be back next week 🙂

Matt ‘Multi Dimensional’ Prince

The BEST 6 Day Training Split

You may be ready to ‘up the ante’ and start smashing out a few extra days of training

Problem is though most people train wrong when they start randomly adding more and more

This can lead to burnout, injury or worst of all a lot of hard work for no results.

This video below is what I would call the perfect 6 day split (for normal but elite minded guys like us)..

You will learn:

  • What the optimal training structure looks like
  • Why we structure it this way
  • How to set it up so you can succeed long term
  • When to add cardio and when to avoid it
  • What you need to focus on in your training

Check it out..

This stuff is important if you want massive long term growth in your body, listen and apply

If you have any questions or need help with your training feel free to hit me up on Facebook or Instagram and I’ll do my best to help 🙂

Matt ‘Optimal King’ Prince

Get Violently Fast With Upper Body Speed Sessions…

Speed kills.

We know as athletes, fighters and men wanting to become weapons speed is a necessary piece to the puzzle that we just can’t avoid….

So why do so many avoid it??? It’s HARD AF when done properly.

What the video above will do is hopefully convince you of why, how and when to use speed strength bench press session to take your body to a whole new level.

With everything from volume control, training your rate of force development and even to get a bunch of great quality volume the speed sessions that we do at Royale will help you.

Here is an example speed bench day that we would hit on a Saturday morning for you to follow along if you can’t make it to RF.

Warm Up:

Tri set of Rotator Cuff Work/Lat Pull Down/ Banded Tricep Ext 3×20

Overhead Ball Throw 4×5

BB Bench Press at 50% 1rm + 3 chains per side: 10×3 reps (change grips every 3 sets – Close, Normal, Wide)

Incline DB Bench 4×12 Superset with BB Row 4×8

Triset: 4 rounds – Laterall Raise x15/ DB Skull Crusher x15/ Hammer Curls x15

Finish with 100 Band Extensions and 100 Band Curls (light and in sets of at least 30-40)

The following week we would bench at 55% then the week after it would be 60% (then back to 50% again week 4 but with a new bar or set up)

Accessories change weekly or fortnightly but still aiming to hit the same weak points to always improve them.

I hope this helps 🙂

Happy Lifting!!

Matt “Wadda Ya Bench Bra” Prince

P.S. Check out the video and if you need any further help please feel free to hit me up or visit www.rfbacchusmarsh.com/2020 if you want to come and train with the crew.

Bad Coffee Beans

Have you ever had a bad coffee?

For coffee snobs like us it can be very hard to find a tasty, full bodied and strong cuppa especially when we aren’t close to our favorite cafe or we are out on the road passing through a small town.

The funny thing is a coffee is just hot water filtered through grounded coffee beans

So how hard could it be to get it right?

Their are two parts to getting a coffee right…

  1. A well trained barista
  2. Good quality and fresh coffee beans

The best barista would have a hard time pleasing a coffee snob if his beans are average.

An average barista would be able to ‘out do’ a coffee master if their beans were awesome.

It is impossible to make something great with the first ingredient being average or worse

This sounds obvious when we break it down but how does this idea apply to the rest of our lives?

Where in your life are you trying to make great coffee with shitty beans?

Both Will Lose

When a conflict is happening neither side will feel that they are in the wrong

Even if one knows they are in the wrong they generally will defend their actions

It isn’t until both parties take full 100% (each) responsibility for what is going on and admitting that the other person is right that there can be a resolution

This is no easy feat to accomplish

It is the sole reason that wars break out, fights happen, arguments kick on for hours and why people hold grudges

Until you both see through each other eyes, no one wins the battle

Consider this next time someone doesn’t see eye to eye with you, they probably just want to be heard.

Where You Focus

“Where focus goes, energy flows”

You may have heard this quote in success based motivation videos or in a self help seminar and it is one of the truer sentences that I have come across.

When it comes to mastery of your body; do you focus on how far you have to go or how far you have come?

Do you focus on the fat you have or the fat you have lost?

Do you focus on the strength gains made or the difference between you and the guy who has been doing it for an extra decade?

Depending on which side of the experience you pick to focus on will give you a really good insight on why you’re stuck or why you are feeling the way you do about your progress.

You see when we focus on the negative side of things we always feel shitty about not being perfect, we can literally never win

When we focus on the success or the wins we seem to keep snowballing those wins and achieving more and more

“Where focus goes, energy flows”, remember this next time you’re stuck and you will be able to work how to get out of that plateau.


When people think of addicts they think of the alcoholics, the drug users and the broke gambler who puts having a punt in front of saving for his house or being with his family

These people generally get put in the same box as the criminals, the street gangs and that weird guy that’s always walking around the streets… People either feel sorry for them or they avoid them completely

The sad thing is that we are all addicts

Addicted to our phone, work, Instagram, Facebook, food, caffeine, money, fitness, gaming and what ever else that you can think of.

We always need to be stimulated or we look for one of our ‘addictions’ to pass the time

Does the fact that we are addicted to our phones make us better than someone addicted to alcohol?

Comparing our vice against their vice will always make us feel better about whatever we are doing but the real question is
Why are we so addicted to doing this?

Is it for the little dopamine rush we get when someone likes our post?


Do we actually rely on and feel comfortable with that mild anxiety from always being on and chasing more money?

These examples can go on forever but my challenge to myself and to you is a simple one

Stop judging other peoples addictions and trying to change them

Focus on yours and work out why you are doing it

If you don’t look now you may start looking for harsher and more exciting ways to distract yourself

This is what happened to the drug addict that you were judging last week..

Which way are you running?

The question has been asked of endurance athletes “are you running from something or running towards something?”

When we go to work to earn money we are either going to work towards bigger and better things or we are working in a comfortable space to avoid the growth we really want deep down inside

When we train our bodies or go on a diet we are either working towards a powerful and weaponized body that serves us and amplifies the rest of our life or we are training to escape disease, the feeling of self loathing or being the fat guy at the beach

These examples can go on and on but the biggest question I have for myself and for you today is very simple

Are you running away or are you running towards?