The Ultimate Guide to Shawn Calder’s Fitness Lifestyle

Shawn Calder, widely known as @watchshawnflex, has carved a niche for himself in the fitness industry with his chiseled physique and particularly his impressive pectoral muscles. As a social media influencer and the CEO of 3VOLVE, Calder’s journey is a blend of disciplined workouts, a strict diet, and a holistic approach to well-being. This article delves into the secrets behind his physique, his daily routine, and how he maintains his stellar form.

Early Life and Fitness Journey

Shawn Calder’s journey into fitness began early in his life, driven by a passion for sports and physical activity. His commitment to staying fit and healthy was evident from a young age, laying a solid foundation for his future endeavors. Calder’s initial foray into bodybuilding and fitness training was marked by a relentless pursuit of knowledge and a desire to improve.

Achieving the Pectoral Perfection

Calder’s chest workout is a crucial component of his fitness regimen, focusing on exercises that promote muscle growth and definition. Here’s an in-depth look at his chest workout routine:

1. Cable Flies: 4 sets of 20 reps

• This exercise helps in isolating the chest muscles and providing a deep stretch, which is essential for muscle growth.

2. Bench Press: 4 progressive sets

• The bench press is a compound movement that works multiple muscle groups. Calder increases the weight with each set, ensuring progressive overload.

3. Incline Bench Press: 4 sets of 12 reps

• This exercise targets the upper chest, helping to build a balanced and proportionate chest.

4. Decline Iso Hammer Press: 4 sets of 12 reps

• The decline press focuses on the lower chest, contributing to the overall definition and fullness of the pectorals.

5. Push-Ups: 3 sets to failure

• Push-ups are a staple in Calder’s routine, used to exhaust the chest muscles completely .

Calder emphasizes using a weight that allows for controlled movements and making the last rep challenging to ensure optimal muscle activation and growth. His dedication to form and technique is key to his impressive pectoral development.

Daily Routine and Lifestyle

Calder’s daily routine is a harmonious blend of physical, mental, and spiritual practices. Here’s a breakdown of his typical day:

Morning Routine

• Spiritual Practices: Calder begins his day with prayer, Bible reading, and journaling. These practices help him maintain mental clarity and emotional balance, setting a positive tone for the day.

• Positive Affirmations and Flexing: He incorporates positive self-talk and frequent flexing to enhance the mind-to-muscle connection, which he believes is essential for muscle control and growth .

Nutrition

Calder’s diet is meticulously planned to support his intense workout regimen and overall health. He partners with Trifecta, a meal delivery service that provides clean, balanced meals tailored to his dietary needs. His diet includes:

• High-Quality Proteins: Essential for muscle repair and growth.

• Complex Carbohydrates: Provide sustained energy throughout the day.

• Healthy Fats: Crucial for hormone production and overall health.

• Hydration: Staying hydrated is vital for muscle function and recovery.

• Supplements: Calder uses performance-enhancing supplements to boost his workouts and recovery .

Holistic Health Philosophy

Calder’s approach to fitness extends beyond the gym. His philosophy centers on a holistic lifestyle that includes spiritual, mental, and physical health. Through his brand, 3VOLVE, he offers coaching and programs that integrate all aspects of well-being. Calder’s commitment to this balanced approach is evident in his daily practices and the motivational content he shares with his followers.

Maintaining Mental and Emotional Well-being

Calder’s emphasis on mental and emotional health is a cornerstone of his fitness philosophy. He believes that a positive mindset and emotional balance are as crucial as physical fitness. His daily practices include:

• Journaling: Helps in organizing thoughts and setting goals.

• Spiritual Reflection: Regular prayer and Bible reading provide him with peace and guidance.

• Positive Environment: Surrounding himself with supportive and positive influences to maintain mental health .