ATHLEAN-X™
ATHLEAN-X™
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JDCav24 is the home of ATHLEAN-X™ on USa-video! This is where you can find all the latest FREE workouts, nutrition and supplement advice to get you on your way to ripped 6 pack abs and a more muscular, athletic body in record time.
Learn from the physical therapist and strength coach Jeff Cavaliere, exactly what he does with his professional athlete and celebrity clients. You can learn how to get six pack abs, bigger biceps, more muscle definition, better legs, a bigger chest, wider back and how to improve your overall athleticism.
Subscribe to this channel now to be sure not to miss out on any of the free weekly workouts. Then, head to www.athleanx.com and get the exact same program that is being used to get the top celebs and athletes in peak shape. If you want to look like an athlete...you've got to train like an athlete! Now you can with the ATHLEAN-X™ workouts here on USa-video!
Send Pro Athlete / Celebrity Training Requests to: Mediarelations@athleanx.com

Video
Jesse’s Final Video (GOODBYE)
Jesse’s Final Video (GOODBYE)
23 hours ago
It had to happen. The transformation of Jesse has reached a turning point. His confidence has turned into arrogance. His brawn has turned into balls. It cannot be tolerated anymore. It is with great dismay that I must announce the firing of Jesse from ATHLEAN-X. We can look back with a smile however. The blossoming of a once shy and skinny young man into a much less shy and only slightly less skinny 25 year old is something to behold. What started as simply a set of eyes burning holes into the souls of those watching had become a human being that was damn near lovable. His muscle growth inspired many. His intros inspired none. Well, let me be clear on this. His previous intros brought nothing to the table but that is not to say that he did not have a new new new new intro that would have stunned even the likes of Scorcese and left Hollywood clamoring for more Jesse. But alas, there is nothing left to say but goodbye. Jesse we loved you, but don’t let the door hit you in the ass on the way out. From now on I’ll continue to make videos with your suitable replacement, Raymond the skeleton. Don’t worry, the viewers may never recognize the difference. In the meantime, if you’re looking for a program to help you build muscle (none of which Jesse availed himself of in the time he spent at A-X) then be sure to head to athleanx.com at the link below and pick the program that best matches your goals. Train like an athlete and build ripped, athletic muscle fast. For more videos and to remember Jesse fondly, be sure to subscribe to our channel here via the link below and remember to on your notifications so you never miss a new video when one is published Step by Step Workout Plan - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Lose “Stubborn” Belly Fat (GONE IN 4 STEPS!)
How to Lose “Stubborn” Belly Fat (GONE IN 4 STEPS!)
5 days ago
If you want to see how to lose stubborn belly fat and get rid of it once and for all, then this is a video that you don’t want to miss. Here I’m going to ask you 4 tough but important questions that you will need to answer honestly. When you do however, I can promise you that you will lose your belly fat for good and never have to worry about it coming back again. Losing fat is one of the easiest and hardest things to do when it comes to getting in shape. This is because science makes it very clear what the process is. The issue however is that sticking to what science says we should do can become challenging and fat loss can stall pretty quickly. That said, the first thing we all must do is look in the mirror. No, not to look at the areas where you are storing your stubborn fat like on your belly, hips or love handles. Instead, you need to look in the mirror to face the tough assessment that is often times needed to get over the hump. You first must be willing to address the “how to lose stubborn belly fat” question. Is it really stubborn? Meaning, are you carrying just too much fat around your waist because your overall body fat levels are high or are we talking about the last few percentage points of fat levels that stick around despite your best and most consistent efforts. If it’s the former, then increasing the consistency with which you do the right thing will quickly get you to the next level of fat loss. If however you believe you are doing everything you can but still can’t seem to get to the lean ripped level you want to be, then the additional questions will help to dig into the “why”. We start with drinking. I understand that the desire to drink is driven far more by social benefits than it is by simply trying to quench your thirst. For this reason, it is often something that many people are unwilling to forgo. I can tell you this however. With the rapid pace that one is able to consume and pile up liquid calories along with the metabolic impact that alcohol has on your ability to burn fat, drinking is always going to make it more difficult to get ripped and lean and to lose body fat than not drinking. That said, you have to ask yourself how important it is for you to have a six pack. If that doesn’t mean as much to you as partaking in certain social activities then you will have to find the balance that makes you most happy. This is going to be individual for everyone and nobody should place their expectations on you, me included. Next we have to discuss your nutrition. No pursuit of fat loss can occur without a frank discussion about what you are consuming every day. In order to lose fat you have to be in a calorie deficit, period. How you get there however, is very important. If you use crash diets and carbohydrate exclusion methods, you are likely never going to see the long term success you should in trying to lose fat and will be unhappy when you put back on any weight lost. If you are in a deficit but still have to lose belly fat, then you have to assess three other areas discussed in this video. The first is the cleanliness of your diet. How healthy are you really eating? Often times, this is not as good as you may think it is. If however you insist that it is good but you have more fat to lose then you next must evaluate your portion sizes. If this is good still, then you have nothing left but to be honest about your consistency. Here is where an assessment of your cheat meal frequency comes in. From here, your training must be evaluated. You must train. Diet alone is never going to be enough when it comes to losing belly fat forever. A training plan that consists of more than just cardio is necessary if you want to build lean muscle tissue capable of helping to increase your metabolism and get you burning more calories more easily. Here is where 3-5 time per week weight training with an inclusion of barbell complexes is ideal. Finally, ab training is something you will want to do as well. Not because there are any spot reduction benefits of this but because when these muscles are developed you get a visual impact that often helps to motivate you to keep doing more of the other things mentioned earlier. If you are looking for a step by step workout and meal plan that will get rid of belly fat, get you more ripped than ever and help you to build athletic muscle, be sure to visit athleanx.com at the link below and check out any one of the ATHLEAN-X programs that best matches your current goals. If you are looking for more videos on how to burn fat as well as ab workout videos to lose belly fat, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
12 days ago
If you want to get a bigger chest at home, this one pushup workout will help you to build a big chest in just 22 days. The key to this home chest workout is that it progresses you through various pushups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your chest while increasing the number of pushups you can do in one set by half. The way this pushup workout works is by first establishing your max pushups to failure in a set. From here, you rest two minutes and attempt to complete one and a half times this number in something we call “grinder style”. This means, you are allowed to rest along the way but you cannot put your knees on the ground, stand up, or lift more than one hand off the ground at any one time. From here, we start a series of three non-testing days. In these workouts, the goal is to perform a specific pushup variation for the same number of reps that you did on your max pushups from the most recent testing day. Here however, you are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pushups over the next 3 weeks. The second half of the non-test day workouts require that you go back to performing standard pushups, except this time you have to complete your maximum plus 10 percent (on the first non-test day in a block) 20 percent (on the second non-test day in a block) or 30 percent (on the third and final non-test day in a block). Again here, you do not have to perform these pushups unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause if needed to do so. The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pushups at the start of each new block since you will likely be increasing your overall pushup and chest strength meaning that your number is going to increase. Each block is based on the number of max pushups that you are able to achieve on the test day that starts the block. We continue until we reach our final day of the 22 day workout for a bigger chest. Here, you are to go back to your original max number of pushups from day 1 and attempt to complete one and a half times this number, unbroken. This is not to be performed in grinder style. These are straight pushups. You will be amazed at how many more pushups you can do now than you could just 21 days ago. When you want to build a big chest fast, you have to attack your pecs with a plan. This 3 week workout will progressively overload your chest and introduce variations of pushups that will build not just your chest but help you get bigger shoulders and triceps as well. The fastest way to build a big chest at home is to increase the volume of the most classic chest exercise there is. This home chest workout will get your chest growing quickly. Try it out and be sure to share it with a friend to see who makes the better chest gains in three weeks. Push each other to keep at it and keep checking back to make sure you never forget which chest exercise you need to do along the way to your final test. If you’re looking to get a bigger chest and more, and only want to use your own bodyweight workouts to do so, be sure to look at the ATHLEAN XERO program available at athleanx.com via the link below. Start trading in workout length for intensity and see how much bigger your chest can be with intense home chest workouts like this. For more videos on how to build a bigger chest and the best home chest workout, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)
10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)
19 days ago
If you have just 10 minutes and want a home shoulder workout that will let you build big shoulders at home, then this is the video for you. Here I show you a workout for shoulders at home that requires just a single heavier dumbbell or a pair of lighter dumbbells. No matter which one you choose, you will be able to complete your shoulder workout in just 10 minutes and start seeing results fast. The key to this shoulder workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of light dumbbells laying around. Furthermore, we often have a single dumbbell that is on the heavier side. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done. That said, let’s start breaking down the lighter dumbbell shoulder workout. The key to the effectiveness of this home workout for shoulders is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the shoulder exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes. If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your delts, simply rest as briefly as possible and get back to cranking out your reps until the time is over. The exercises, sets and reps in this lighter dumbbell home shoulder workout are as follows: Light Home Shoulder Workout - 1 1/2 Laterals - 45 sec on / 15 sec off x 2 - Dumbbell H Raises - 45 sec on / 15 sec off x 2 - Dumbbell W Raises - 45 sec on / 15 sec off x 2 - Urlachers - 45 sec on / 15 sec off x 2 - Kneeling Speed Presses 45 sec on / 15 sec off x 2 If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this shoulder workout. Just like the lighter version, you will be able to do this entire workout for your shoulders at home. The best part is, you will only need a single heavy dumbbell to get the job done. By alternating the reps on many of these exercises, you will effectively split the load between the right and left shoulders during the one minute period which will allow you to get about 10-12 reps on each arm before the time of each set is complete. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level. The exercises, sets and reps in this heavier dumbbell home shoulder workout are as follows: Heavy Home Shoulder Workout - Cheat Lateral - 1:00 on / 1:00 off - 1 Arm Clean and Press - 1:00 on / 1:00 off - 1 Arm High Pull - 1:00 on / 1:00 off - Gravediggers (biceps) - 1:00 on / 1:00 off - DB Pressouts - 45 on / 15 off - Power Pushaway Burnout x 1:00 Keep in mind, following your last db press out exercise, you will take just a 15 second rest before you finish off your workout with a power push away bodyweight shoulder exercise for 60 seconds. The goal is to try and complete the entire minute without falling to your knees. This is tough but something you can do if you put your mind to it. If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan. For another at home shoulder workout and workouts for shoulders at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)
Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)
22 days ago
If you wake up with stiff, tight muscles and wish there was a single simple stretch you could do that would make you feel amazing, you have come to the right video. Here I’m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back and shoulders that anyone can perform in just seconds. The key to understanding the benefits of this morning stretch is to first take a look at what it is we are trying to undo from sleeping. In general, people sleep with their arms down at their sides all night. This will lead to tightness in the lat muscles that can only be relieved with a raising of the arms up overhead and out in front of the body. The hip flexors tend to get very stiff and tight as well. This is because, as we sleep, the pelvis sinks into the soft mattress bringing our hips into slight flexion. At no point will the hips reach full extension let alone slight hyperextension, and therefore the need to really bend backwards and get that motion is extremely present when you first jump out of bed. The next spot up the kinetic chain, the thoracic spine, is another place that tends to get stuck in a flexed position from the soft mattress. This is called kyphosis. Not a permanent one mind you, but one that is induced by sleeping on your back for 6, 8, 10 or even 12 hours a night. Spending too much time in this position is sure to create adaptive tightnesses that need to be addressed if you want to feel amazing within the first few minutes of waking. Throw in the additional factor of a lack of thoracic rotation and you have one more thing you want to be sure you address in order to feel loose and spry. Sleeping on your side does not fix this issue. In general, when you sleep on your side you bring your hips along with you. This lack of differential between the hips and shoulders will do nothing to promote the healthy rotation through the thoracic spine that is needed to keep you feeling fully mobile and loose. So what do you do? One simple morning stretch that is going to promote proper motion of all the joints mentioned above while at the same time activating the glutes (a chronically underactive muscle group) that can be done by anyone no matter what their age, strength or ability level. All you have to do is lay on the ground and do what is called a bridge reach over. To perform the bridge reach over, bend the knees to about 90 degrees and dig your heels into the ground. Lift your butt up in a normal bridging motion and as you do, reach your right arm up and over your left shoulder (attempting to touch the ground with your hand). You will need to drive extra hard with the glute on the right leg to help you do this. By doing so however, you will find that you reach a level of full hip extension that you simply cannot achieve with a normal hip bridge. Lower the hips and bring the arm back down to your side and immediately alternate to the opposite arm. Continue alternating reps, 5 to each side for 1-2 sets, and you will feel an immediate difference in how loose your joints and muscles feel. The bridge, as mentioned, will not only activate the glutes and get them to work in concert with the hamstrings but their activation will help you to reach further overhead to promote a better hip extension mobilization. The thoracic spine extension and rotation is going to be assisted by the distance of your reach. Push up harder with the glutes, reach further with the hand, promote more thoracic extension and rotation of the mid and upper back. Throw in the extra stretch that you’re getting on your lats by the forward and elevated reach of the arm and you’ve got an incredible stretch that you can do every morning that will provide instant relief of stiff, tight muscles. If you are looking for a complete program that approaches all elements of your training (stretching, training, nutrition, and supplementation) with the same science based approach and want to be able to do it at home without any equipment at all, click on the link below to check out our XERO program at athleanx.com. For more videos on how to stretch properly and the best stretches for hamstrings and hip flexors, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get Brutally Strong at Home (WORKS FAST!)
How to Get Brutally Strong at Home (WORKS FAST!)
26 days ago
If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your strength gains as a result. The key to building strength and getting stronger on all of your big lifts like the deadlift, bench press and squat is understanding that you are only as strong as your weakest link. The home environment actually gives you a chance to work on those weak links even better than you can at the gym. The reason for this is mostly due to time and convenience. Let’s face it, many of us hit the gym with a limited amount of time to get our work accomplished. Spending our time working on smaller corrective exercises is likely not going to happen. Instead, while we are there we focus on the bigger picture. Performing sets of squats, deadlifts and bench are going to be much more valuable given the limitations we are training under. That doesn’t mean however that the stuff you don’t get to is unimportant. This is where the big misconception is. Instead, you need to find time to get the corrective exercises in, and when you realize you can perform many of them without any equipment or minimal equipment, the possibility of getting these done separately at home becomes that much more likely. So we identify 5 simple moves or areas of focus that will deliver the biggest bang for the buck. The first of these is something called “straight arm scapular strength”. The key to improving this is that it helps to maintain stability of the shoulder girdle through movement, particularly on the deadlift. If you lack stability in the shoulder blade you will never be able to stay tight enough on the deadlift to lift as much as is possible let alone perform the more difficult calisthenic movements like the front lever or front lever raise. You can do this with a band by doing either a straight arm pushdown or by performing an assisted front lever raise. The key is to keep the arm as straight as possible while you drive down into the bar and lift your body via this downward force, not by lifting with the abs. The next thing you will need is to work on horizontal pressing stability. The key takeaway here is that this has a high degree of translation over to your performance on the bench press. A properly executed bench will consist of a bar path that goes lower on the chest on the descent and higher up towards the head at the top. Given this information, the front delts provide a great deal of the stability to the bar at the bottom of the lift. You can train this via the saw variation of the pushup shown here. If you want a greater carryover to the close grip bench press, you can simply change the position of the hands to angle 45 degrees backwards. This will get you greater triceps long head engagement and assist your strength levels for the same reasons as above when you go back under the bar to do the close grip bench press. To round out the big three, you need to find ways to increase your squat as well. Here, the bulk of your additional efforts should be on strengthening your ability to maintain proper thoracic extension. The reason? Whether you are doing high bar squats or low bar squats, thoracic extension is key to not only keeping the bar positioned safely and properly on your back but to maintaining proper bar path during the lift. The hips are also an area of needed extra attention. The mistake people make is focusing too much on how they work in the sagittal plane. They are probably even more important to be strengthened in the frontal and transverse plane. We can do this while working on the abductors and adductors of the hips as well as the hip rotators with a few simple banded exercises or even some bodyweight exercises that don’t require any additional equipment. Finally, overhead pressing or vertical pressing strength is another area of critical attention if you want to maximize your strength. Here it is the shoulder stabilizers that often go underserved. A few options are shown depending on the level of your ability. For a complete program that overlooks none of the important physical aspects needed to be brutally strong, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how fast you build your strength while at the same time, developing an impressive physique that stands out from the rest. For more videos on how to get strong fast and tutorials on how to deadlift and bench press for maximum strength, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
15 Minute Fat Burning Home Workout (NO EQUIPMENT!)
15 Minute Fat Burning Home Workout (NO EQUIPMENT!)
Month ago
If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym. The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it. There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level. If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly. There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round. Here are the specific exercises in this home fat burning workout. Lower Body Segment: Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Sidewinders x 30 seconds all levels Rest 30 seconds and move onto Upper Body Segment Upper Body Segment: Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Hover Pulses x 30 seconds all levels Rest 30 seconds and move onto Core Segment Core Segment: Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) V-Sit Pulses x 30 seconds all levels Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken. This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level. Keep attempting to move up a level if you are easily completing it at the current one. For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete in the confines of your own home living room. For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
How to Build Big Biceps at Home (NEVER DO THIS!!)
How to Build Big Biceps at Home (NEVER DO THIS!!)
Month ago
To build big biceps at home, you have to start by doing the right exercises. Doing things like the biceps pushup is not going to help you in your pursuit of bigger biceps. In this video, I show you exactly why by breaking down the movement and showcasing the lack of true biceps function in the increasingly popular calisthenics exercise. To begin with, it is imperative to understand that a muscle is built through overloaded tension and resistance. In the case of the biceps pushup, this is sorely lacking. As a matter of fact, the only muscle group getting the necessary applied tension and overload is the one on the opposite side of the joint - the triceps. If you break down any pushup movement you will see that the work is being done to overcome the flexed elbow position to get your elbow into an extended or straightened position. This is crucial to understand. Overcoming a resistance to elbow extension is a accomplished by the triceps not the biceps. It doesn’t matter that your elbow is in a flexed position at the bottom of the home exercise. That is happening for free. The downward force of gravity is going to drive your body down flat to the ground without any extra help from your muscles. So it helps to break down the real function of the biceps to better understand what is happening here. First, and most important, the biceps muscle has the ability to flex or bend the elbow (bring the hand closer to the shoulder by bending the elbow joint). As mentioned, while this bent position is achieved at the bottom of the biceps pushup you are not actively working to get into this position. Your body is simply dropping to the floor and giving into the force of gravity to get here, diminishing any work being done by the biceps. Second, the biceps has the ability to supinate the forearm. Once again, while the forearm is in a position of supination (facing forward) at the bottom of the exercise it doesn’t mean that it was actively contracted to get into that position. As a matter of fact, you are actually locking your forearm into this forward facing position by placing your hands on the ground, further negating any active contraction of the biceps to keep you there. Third, the biceps are capable of weak shoulder flexion. This is the only element of the three that might even remotely be taking place in this biceps home exercise variation. That said, even here however you are not flexing the shoulder to shoulder level at all but simply taking it from a position of great extension behind the body to one in less extension (thereby flexing it somewhat to get to the finish position). Nonetheless, the amount of biceps contraction that contributes to this is minimal at best. The only thing the biceps can contribute, however minimally, is to the stability of the body during this home exercise. If you think about it, the tendency would be for the body to lose balance and tilt forward at either the top or bottom of the movement. This is because the hands are placed back towards the hips, shifting the center of gravity backwards and creating the tendency to be off balance to the front. What the biceps would do here is simply try and contract to pull your body backwards and rebalance the center of mass. The problem again however is that the biceps cannot do this since the hands are unable to move or slide on the ground, meaning that there is no active shortening of the elbow. Once again this minimizes any real significance of the muscle. If you are trying to build big biceps at home you need to look elsewhere. The first place you can look is to other bodyweight exercises for biceps if you lack any equipment. There are a few to pick from. The key element to all of them however is that they resist elbow flexion not extension. Realize that all of these, while options, are decent but inferior to things you can do with a pull-up bar. With a pull-up bar, things like chinups, weighted chinups, eccentric chins, biceps chin curls and even one armed chinups are exercises that can be done to build big biceps without ever needing to step foot in a gym. The key is understanding what it is you are trying to accomplish with the home exercises that you are using and that is when all new arm gains and big biceps can be achieved. If you are looking for a complete program that requires no equipment at all and uses just your own bodyweight for the resistance, head to athleanx.com and check out the ATHLEAN XERO program. You can see first hand just how quickly you can build muscle at home with home workouts by training like an athlete for just 6 weeks. Visit the link below to check it out. For more home biceps exercises videos and home workouts for biceps, be sure to subscribe to our channel here on youtube via the link below and do not forget to turn on your notifications so you never miss a video when published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)
The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)
Month ago
The 10 greatest home exercises you can do to build muscle at home and hit your entire body are laid out here on one comprehensive video. Some tough choices had to be made, but what you have here are the best home exercise options for hitting the back, chest, legs, arms, shoulders and even your rotator cuff. The criteria for the selections of these was that they were primarily bodyweight exercises that could be done without a large home gym or expensive equipment. We start the list with the two best home exercise routines for the back. Here we can’t look anywhere else but to the pull-up. This amazing back builder is one of the kings of all upper body movements regardless of whether you’re training at home or in the gym. All that is needed is a simple doorway pullup bar, which is a rather inexpensive piece that you’ll want to grab. Because the back is so important and often undertrained when it compares to the anterior chain muscles like the chest and shoulders, I’m including a second exercise. This one is called the human pullover. The key to performing this one is to not let the abs do the work but rather the arms. This is similar in appearance to the human flag but it works the lats if you do it right. Instead of lifting with the pelvis, think of pulling the lower body up towards the ceiling by driving your hands into the fixed anchor point. Next we hit the chest and the best way to do that is with a variation of the pushup that includes the all important adduction of the shoulder to maximize chest contraction. Normally, with your hands fixed on the ground during a push-up, you are unable to drag your hands closer together as you come up to complete the squeeze on the pecs. If you rotate your body however, you can get more adduction at the shoulder on every rep. This can be done as an incline if you need a slightly beginner home exercise option instead. The biceps are easily worked in the home gym with nothing more than the pull-up bar we already mentioned. Perform the biceps chin up to build bigger biceps at home. Instead of pulling your body straight up and down however you want to slightly lean yourself back and pull close as you come up. This is basically to simulate the curling of the bar during a barbell curl except this time you are curling your body up to a fixed bar. The triceps are hit with the upright dip. This can be done with a pair of chairs. Maintain an upright torso to keep your arms held tight to your sides and maximize the contraction of the long head of the triceps. When your arms are out in front of you during a traditional chest dip, you are unable to get this complete contraction of the long head making this variation invaluable when building triceps at home. The legs can be trained quite effectively in a home workout if you are willing to invest in a resistance band. The extra resistance is something that is often needed to overload the stronger muscles of the quads when access to barbells or extensive gym setups is not an option. The Bulgarian Split Squat with a band is an amazing way to train the quads, simulating around 40-50 pound dumbbells with one single piece of resistance tubing. The glutes and hamstrings are hammered quite well with the combination of the glute/ham raise and the slick floor bridge curls. Remember to keep both the glutes and hams engaged and firing together to enable them to assist each other, as they desire to perform, throughout both of these exercises. Finally, the shoulders are easily able to be overloaded via the handstand pushup. This is one brutal upper body builder and can fit into any workout program for building big shoulders at home. Take the set to failure and watch as your shoulders grow practically before your eyes. If you can’t do this quite yet however, you can always do the dive-bomber pushup alternative shown here as well. This showcases what I believe are the 10 greatest home exercises of all time. Your picks may be different. The key is this, no home workout program can be complete with just 10 exercises. You need to hit your body from more angles and with more exercise variation to get the most out of what you are capable of in terms of muscle growth. The XERO program at athleanx.com is designed to do just that without requiring any equipment at all. Check it out at the link below. For more videos on how to build muscle at home with the best home workouts and the best home exercises for building muscle, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
Home Chest Workout for Hardgainers (NO EQUIPMENT!)
Home Chest Workout for Hardgainers (NO EQUIPMENT!)
Month ago
If you wish your home chest workout would help you to build a bigger chest without equipment but it hasn’t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big chest at home without dumbbells, bench press or any equipment at all. The key to the structure of these exercises is that they are stacked in order of difficulty. You pick the one that is most challenging to you and work your way backwards from there. Here is how it works. Start by identifying the chest exercise that is most challenging for you and that you can get a maximum of 3 to 8 reps on before reaching failure. This becomes your starting exercise. Perform 4 sets to failure of this movement and immediately perform a crossover isometric squeeze to fully adduct the arms across the chest and take advantage of the complete chest contraction. Your goal is to squeeze this contraction of the pecs as hard as you possibly can for the entire 30 seconds. As soon as you are done with this, rest 2 minutes and repeat until all 4 sets of your most difficult exercise are finished. From here, you move backwards through the alphabet 3 letters. So if you were to complete the E exercise as your first chest exercise then you would be doing a drop set of the D, C, and B exercises. The goal of your chest drop set is to not rest between the exercises and to take each one to failure. By training to and through failure, you are eliciting a strong metabolic stimulus for overload. In the absence of the heavy weights more commonly associated with training in a gym, this home chest workout option gives you a strong alternative for taxing your chest muscles without equipment or machines. The exercises are stacked in such a way so as you should be able to continue to perform reps even after you have reached failure because they are mechanically easier than the one that preceded it. For example, even in the beginner version of the workout you will be ending with a combination of hand release pushups from your toes, incline pushups (which takes some of the load of gravity off of the body to make them easier) and finally pushups from your knees (which further unweights your body and makes it even easier to continue). The point is, you should always be able to come up with three exercises that are sequentially slightly less difficult giving you the option to keep repping out even when you thought that you had nothing left in the tank. Don’t feel constrained by this workout on the high end either. You can always choose a few more difficult versions of the pushup (some shown in the video) that can serve as your F exercise or even a G exercise. If you were able to do this crazy G exercise then you would perform 4 sets of that supersetted with the crossover isometrics and then perform your 3-4 rounds of the giant set drop set, this time with F,E and D chest exercise comprising it. The key is, there are no excuses when training outside the gym and performing home chest workouts for mass. You can still get results, you just have to change the stimulus that you are attempting to create on the pecs to drive that growth. In the case of chest workouts at home, the best thing you can do is know how to utilize progressive exercise difficulty to your advantage to create an overload that can help you to grow a bigger chest anywhere. If you’re looking for a complete home workout program that builds more than just your chest, head to athleanx.com via the link below and check out the ATHLEAN XERO program. This 6 week program will help you to build ripped athletic muscle without leaving your home and includes a meal plan to help you get shredded and lean at the same time. No guesswork, just impressive muscle fast. For more videos on how to build a big chest at home and the best home chest workout to follow, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)
How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)
Month ago
The pushup is one of the most versatile upper body exercises you can do and it doesn’t require any equipment at all. The key to its versatility however is understanding all the different pushup variations that allow you to hit every muscle with this popular home bodyweight exercise. In this video, I’m going to show you 18 different pushup variations that will allow you to hit your chest, quads, shoulders, back, triceps, core and even your legs. We start with the obvious chest targeting that the pushup affords. The push-up is probably best known for its ability to help you build a bigger a chest, especially when training from home. That said, you can increase the stimulation on the chest if you do what is shown. First, instead of trying to push your body off the ground you want to think about squeezing your body off the ground. The best way to do this is by applying an inward force on the hands which will create an isometric adduction of the arms. This increases chest muscle activation and recruitment. You can also perform something called the rotating pushup. This uses relative adduction which also helps to increase the activation of the pecs and better chest results over the long term. We can also influence the amount of shoulder work we get from the pushup. Here, you want to move your hands back closer to your waist. This immediately shifts the majority of the workload to the front delts rather than the chest. Obviously, changing the angle of your body will also have an impact on the amount of work done by the shoulders. A pike or handstand pushup variation is sure to place a heavy overload on the delts. Even a middle delt variation can be done to simulate the action of a side lateral raise without needing a single dumbbell. The interesting thing is that not just the triceps, chest and shoulders can be influenced by the right variation of a pushup. You can also get muscle groups involved that aren’t typically involved in this popular bodyweight exercise. The best example of this is with the sliding pulldown pushup. You are re-creating one of the best back and lat exercises, the straight arm pushdown, and adding a pushup to the end of every rep. Here you lay face down on a slick floor like a tile or wood floor. You pull your body across the floor by adducting your elbows tight and into your sides. At the top of the pull, perform a pushup and then smoothly slide your body back out until you get a great stretch on your lats. Other more direct back exercises such as the back widow can be performed as well to hit more than just the lats. The upper back muscles including the rhomboids, upper traps and posterior deltoid are hit hard by this amazing posterior chain pushup version. Lastly, it’s not only possible to train your legs with a pushup but one variation in particular may be one of the best of any pushup you can do. This would be the glute/ham raise push-up. Here you are going to eccentrically contract the glutes and hamstrings to lower yourself to the ground and utilize the push to get yourself back up to the halfway point, at which point your glutes and hams can contract to power you back to the top. The quads can also get in on the action with a more conditioning based variation called the rolling squat pushup or something more targeted to their prime action of extending the leg under load with the TKE pushup. The fact is, this exercise can be much more than just a great chest, tricep and shoulder builder. Use some of the push-up variations shown here and see just how much more muscle growth you can get out of your body with just a single move. If you are looking for a comprehensive, step by step home workout program that requires no equipment at all, be sure to head to athleanx.com via the link below and check out the ATHLEAN XERO program. For more pushup variations and home exercises to build chest and upper body muscles, be sure to subscribe to our USa-video channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The PERFECT Home Arm Workout (Sets and Reps Included)
The PERFECT Home Arm Workout (Sets and Reps Included)
Month ago
Home arm workouts often don’t produce the same results as those workouts performed for your biceps and triceps in the gym. That doesn’t have to be the case however. In this vide, I’m going to give you a complete home workout for arms that is going to help you build bigger biceps and triceps without having to feel as if you are leaving gains on the table. The key to the effectiveness of this perfect arm workout is the use of some common household items that you may never have known were so valuable for creating killer arm exercises. This home arms workout consists of both a beginner and an advanced version so everyone has something to do. The variations on the two versions however are minimal as most of the exercises can be done by all with a small modification made to the amount of weight being lifted. That said, the differences will be highlighted and the complete workouts will be posted for each level at the end of the video as always. As mentioned, this arm workout is designed to help you build bigger arms when you are not training in a gym. There are no sacrifices made here so you can feel free to continue to do this even if training at the gym is an option for you. Most of the arm exercises included here are ones that are designed to maximize hypertrophy and muscle growth. The rep ranges performed are going to largely be in the lower to mid rep range with the goal being to modify the exercises in such a way so as to create muscle failure within those ranges. Here is how to construct the perfect home arm workout: HOME BICEPS EXERCISES 1. WEIGHTED CHINUPS 3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range) Note: Beginners may swap in seated chinups here if chins are too difficult. 2. BICEPS CHINUPS 2-3 sets of 10-12 reps to failure Note: Beginners may swap in inverted chin curls if this exercise is too difficult. 3. WAITER’S CURLS 2-3 sets of 10-12 reps to failure 4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS 2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failure HOME TRICEPS EXERCISES 1 WEIGHTED UPRIGHT DIPS 3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range) Note: Beginners may swap in feet assisted dips here if dips are too difficult. 2. TRICEPS PUSHDOWNS 2-3 sets of 10-12 reps to failure 3. TRICEPS PUSHAWAYS 2-3 sets of 10-12 reps to failure 4. TRICEP PUSHUP TRIO 2-3 sets to failure on each pushup as one giant drop Note: Beginners will perform each of these variations from their knees. If you are doing this workout just to try it out, be sure to give it your best effort. The key to home workout effectiveness is to put in as much effort as you would the gym. Many get comfortable training in their home and they approach their workouts with a different level of intensity. As long as you train hard here, the arm exercises chosen for this home arm workout are going to deliver bigger biceps and triceps in a relatively short period of time. For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks. For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. The perfect home workout is just one example of a total body workout that you’ll want to be sure to check out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)
Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)
Month ago
If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques. The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life. It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer. That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs. The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens. That said, here is how this extinction style ab workout breaks down. There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibers. The key to getting six pack abs is that you perform them for the given rep or time range. If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the workout and complete it in the same manner. The exercises are as follows: W Raises x 5 reps (lower abs) Black Widow Knee Slides x 45 seconds (bottom up rotation) Butterfly Sit-ups x 10 reps (midrange) Seated Corkscrews x 45 seconds (obliques) Levitation Crunches x 10 reps (upper abs) Sit-Up Elbow Thrusts x 5 reps each side (top down rotation) This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed. This is a killer but it is an ab workout that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body. For more ab workouts to get a 6 pack, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes
NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes
2 months ago
Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In fact, it is possible to build muscle at home with little to no equipment if you get all of these right. So that said, let’s dive in and start making sure you are. First, you must not focus so much on the equipment that you don’t have and instead look around at the opportunities you do have. I covered in a recent home workout video how you have countertops, stairs, doorways, hardwood floors and even tables that you can use to get a complete total body workout with nothing but your own bodyweight. Watch that if you feel like you are out of ideas for what to do now that your gym is closed. Next, in a rush to overcompensate for the lack of a gym people will attempt to do home workouts and exercises that are simply too difficult for them. What happens here is that they either get hurt or just become discouraged when the results aren’t satisfactory. This is because they would have gotten much more out of doing the exercises that were appropriate for them and that they had done with proper form and intensity. Third, exercise variety is key when it comes to training at home. This is not because you are trying to create muscle confusion or “shock the muscles”. Instead, this is because the variety of home exercises is what provides the easiest path for overload. Slight changes to the same exercise can provide a totally unique stimulus to the muscles you are trying to train and lead to new muscle gains. Speaking of overload, the fourth mistake relates to how many will program for it in the form of specific rep counts with home and bodyweight workouts. This is a mistake. One size does not fit all when it comes to calisthenics. Instead, train to failure or just shy to ensure that you are neither underserving or over serving your abilities in your workouts. The fifth biggest home workout mistake is relying too much on cardio or hiit movements instead of strength building exercises. Look, I love burpees, mountain climbers and jumping jacks but they are not going to build muscle. Doing too many of them in your home workout routines will cause you to lose muscle instead of build it. You need to focus the majority of your efforts on exercises that build muscle like pullups, handstand pushups and more. The sixth biggest mistake is forgetting to train your back at home. Not only will this lead to an underwhelming physique but it will create muscle imbalances that lead directly to the seventh mistake and that is bad posture. Finally, the last three relate to the implementation of your workout routine into a new routine. If you don’t plan to get your workout in at home it is too easy to find yourself being too random and skipping your workout all together. Schedule it into your day and FaceTime a friend if needed to hold yourself accountable. Don’t do it in your living room either if you can avoid it. Too tempting to hit the couch during a rest period and never get off of it. To build muscle at home you have to be willing to avoid the biggest workout mistakes. These are just a few of the things that people tend to do at home when they are doing total body workouts that hinder the muscle gains that they see. If you want to build muscle at home and do it without equipment you have to use a workout that doesn't make mistakes like these. If you are looking for a complete home workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Build solid muscle at home without any equipment in just 6 weeks and see how powerful the right bodyweight training can be. For more videos on how to build muscle at home and the best home workouts you can do to build bigger muscles, be sure to subscribe to our channel here via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
Home Pull-Up | Push-Up Workout (ALL LEVELS!)
Home Pull-Up | Push-Up Workout (ALL LEVELS!)
2 months ago
A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it. We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too. If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare. If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups. Finally, even if you can’t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead. That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout. You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds. After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2. The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can’t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases. You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout. Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx.com at the link below to check out our total bodyweight workout called ATHLEAN XERO. No bars, bands, benches or bull involved in this program. Just results. If you want to see the perfect home workout video or other workouts you can do from home, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
29 Home Exercise Hacks (TOTAL BODY!)
29 Home Exercise Hacks (TOTAL BODY!)
2 months ago
If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to get your workouts in doesn’t mean that you can’t effectively train your body. All you have to do is open your eyes to the possibilities in your immediate surrounding. Many people think that they don’t have enough room or money to afford a good home gym. That’s not true. You can do so many exercises that you may never have realized you could just by using some handy pieces of equipment around your house. The first is your staircase. In the gym, either a bench or a plyometric box is used to perform lower body step up variations, box jumps and even lunge combinations. The stairway in your own house or apartment complex can be just as useful. You even have the option of stepping up one or two stairs at a time to decrease or increase the difficulty as needed. The upper body can be worked too, such as using it to perform decline pushups for your upper chest. The kitchen is also an amazing place to find new exercise opportunities. For instance, if you have a corner to your kitchen counter you can do all sorts of dips (for the chest or triceps) as well as hanging ab exercises. Instead of having to hang on a bar at the gym to perform hanging leg raises or knee raises for example, you can simply support your body in the corner and do the exact same movements without having to sacrifice the benefits. Ever thought about using your hardwood or tile floors to your advantage in your workouts? This is one of the best ways to get your posterior chain muscles fired up. Take off your shoes and leave your socks on. Perform exercises like the hamstring bridge and curl to make your glutes and hams work in concert as intended. Turn over and perform upper body pulldowns for your lats, an area that is often hard to work when you don’t have the normal equipment options from the gym. Don’t underestimate the value of your doorway either. As long as you have a solid door jamb, you can use it to perform either pullups or chinups. The extra benefit of the climbers grip makes it even more demanding than a normal pullup on your forearm and gripping muscles. The door jamb itself can be used to work your shoulders too. Both the deltoids and the rotator cuff can be trained by either an isometric lateral raise or the home face pull variation just covered in a recent video. If you are looking for replacements for the dumbbells or weights that you would use at a gym there are actually plenty. One of my favorites is a poland spring water jug. When full, these weigh in at 40 pounds. This can be used for biceps curl variations, one arm shoulder cleans and even shoulder pressing over and back. The extra benefit of the sloshing of the water is that it demands more muscle stability and control throughout the explosive movements making them even more challenging. Broomsticks, tupperware lids and even your own computer are other helpful things laying around your house that can be turned into exercise machines by the time this video is over. Don’t be afraid to explore all of them. If you are looking for a complete home workout program that you can do without any equipment at all, and have a step by step meal plan included as well, be sure to check out the ATHLEAN XERO program at athleanx.com at the link below. For more home workout videos and home exercises that you can do anywhere, be sure to subscribe to our youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
Do This Home Exercise EVERY Day! (NO EQUIPMENT)
Do This Home Exercise EVERY Day! (NO EQUIPMENT)
2 months ago
If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym. The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don’t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it’s going to take to get the benefits mentioned above without turning this into a workout of its own. The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation. As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine. The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don’t want, especially with the elevation of the arms if you choose to do so. The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull. If you don’t have a towel but do have your old gym bag (that you’re not using right now as you stay at home to workout), you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don’t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise. Finally, if you don’t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally. As always you have the option to add the extension of the arms overhead for the extra lower trap engagement. Give this a try and let me know how it works for you. Remember, just because you train at home doesn’t mean that you can’t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to check out athleanx.com at the link below and grab the ATHLEAN XERO program. For more home workout videos and exercises to build muscle at home, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle at Home - athleanx.com/xero Subscribe to this channel here - usa-video.net/u/jdcav24
The PERFECT Home Workout (Sets and Reps Included)
The PERFECT Home Workout (Sets and Reps Included)
2 months ago
Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups 3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) 4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls 5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week. For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks. For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get Big Shoulders (FROM THE SIDE!!)
How to Get Big Shoulders (FROM THE SIDE!!)
2 months ago
If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look of wider shoulders when viewed from the front the rear and front delts are going to create that bigger delt when viewed from the side. In this video, I’m going to show you a few new ways to build both your front and rear delts that will compliment that exercises you’re already doing to make them bigger. Now, there’s no replacing the benefit of the overhead press and bench press for building big shoulders. That said, thinking that you can do only those two exercises and that you will have the most gains possible is a mistake. Many find that adding in even a few extra sets a week of direct front delt training is a great way to build up the size of the shoulders even faster. To do this, I present the first of a few exercise options. This one is called the accommodating front raise. This takes advantage of the stretch that can be placed on the front deltoids while sitting on an incline bench that does not exist when more commonly performing this movement standing. Not only are you getting a better stretch but you are able to overload the stretch position by doing it this way. If you were to just do it from here and not do anything else however you would be limiting the range of motion that you could get on the exercise and the overall work done by the front delts in the process. This is easily solved by simply sitting up at the end of the lift. This gives you an additional twenty degrees of elevation and allows for more tension on the delts for a longer period of time. Both great stimuli for muscle growth. The next exercise that is great for building the front part of the shoulders is the dumbbell press out. The best part about this movement is that it gives those that tend to have some shoulder pain with overhead pressing an option. Even better, as you start to fatigue with the shoulder exercise you can simply shorten the distance you press out the dumbbells to keep the tension going for even longer. In that same vain, you can perform the plate 8. This movement provides more of a metabolic overload that is another known stimulus for muscle gains. Simply try and keep the plate moving at chest level or higher for 60 to 90 seconds. When the burn sets in, do everything in your power to resist giving in. Moving on to the rear delt, there are some great exercise options here as well. Keep in mind, the most important thing you can do biomechanically is get your arm into extension behind the body when trying to build this head of the shoulders. Many will do the rear delt fly thinking that this is enough to build massive rear delts. It isn’t for two reasons. The first has to do with the fact that we stop the arm before we get into extension. The second is due to the fact that we don’t ever weight the rear delt heavy enough (though it is capable of handling it). To overcome this we can do the rear delt row. Here you want to concentrate on getting the elbow back behind you and to externally rotate the shoulder as much as you can by pointing your thumb behind you at the top. The heavy seated row is a classic back exercise but it also has tremendous abilities to grow the rear delts. Modify the hand position as shown and get those elbows high. You’ll feel a level of contraction like you never felt before while still being able to load up the weights on this exercise. Of course, we can’t forget to include the face pull and the modified version of the exercise with a lat pulldown machine for those looking to really grow their rear delts. If you’re looking for a complete workout program that will help you to build the most muscle possible while training the smartest, you can head to athleanx.com at the link below and start training like an athlete today. I’ll walk you through every workout step by step to help you maximize your athletic gains. For more videos on how to build big shoulders and the best way to get wider shoulders and delts, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)
8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)
2 months ago
The worst bodyweight exercises are often times the most common calisthenic exercises. In this video, I’m going to show you 8 bodyweight exercises you’ll want to stop doing, and more importantly, the exercise substitutions you should make to keep the gains coming and prevent injury from doing the wrong things. We start with the popular bench dip. The reason people do this exercise for their triceps is to get a complete contraction on the muscle by getting the arm behind the body which allows for better activation of the triceps long head. The issue here is the position of the shoulder that many assume just to get in position to perform it. The head of the humerus is thrown anteriorly, which stretches and weakens the anterior shoulder capsule (an area already chronically weak and unstable on many). You can either vary the hand position as shown or switch to the cobra pushup as a way to get the same tricep benefits without the shoulder joint compromise. Next we have the popular plank. Now, while this is a core exercise performed by many it doesn’t mean that it’s a good one. Besides the fact that it is entirely remedial for almost everyone that does it (not providing nearly enough of a core challenge to adequately stimulate or strengthen your core muscles) it also tends to reinforce some postural imbalances that are already all too common, with the posterior chain muscles getting too little stimulation in favor of the anterior chain. See the plank alternatives in the video linked at the end of this video. The hurdler’s hamstring stretch is not at all the best way to stretch your hamstrings. Many will perform it but not understand why it’s so ineffective for creating actual length increases of the hamstring muscles. The issue is the amount of posterior pelvic tilt that occurs when you perform it. When this happens the hamstrings are put on slack and the stretch is greatly minimized. Instead, either do so out of a taller posture where the pelvis is rotated anteriorly or try the standing hamstring wall stretch for a much better effect. Neck bridges are just not something you want to do to your neck. Yes, they are incredibly effective for creating overload and developing larger neck muscles, but at what expense. You only get one set of cervical vertebra in your lifetime. Protect them. Avoid the compression and shearing stresses piled on your discs with this exercise in favor of the flexion and extension isometrics shown. Kipping pullups are not pullups. No further discussion needed! Scorpions are performed to increase spinal mobility and movement. The problem is, increased lumbar rotation is not something you should be aspiring to create. The lumber spine is designed to be stable. Mobility in the area should come from the hips not the low back. Instead, opt for the t-spine mobility drill shown here to attack the area most capable of giving you the rotation that you seek. Sissy squats are another bad bodyweight exercise you should avoid. It’s not so much the knees over toes that is the issue but that it is combined with the extra stretch on the quads from above that creates a tremendous amount of stress on the quadriceps and patellar tendons. Opt for a single leg modified pistol squat instead. Finally, while popular, the pushup is one of the most often misperformed bodyweight exercises around. Be sure not to cut the range of motion even a few inches here if you want to see the real benefits of the exercise. For a complete workout program where all of the exercises are selected based on science, be sure to head to athleanx.com at the link below to see how to train like an athlete and look like one in just a few months of proper training. Our Xero program is 100 percent bodyweight and requires no equipment at all. For more bodyweight exercise videos and the worst exercises you should avoid, be sure to subscribe to our channel at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
8 Minute Home Ab Workout (GUARANTEED ABS!)
8 Minute Home Ab Workout (GUARANTEED ABS!)
2 months ago
If you have 8 minutes, you have plenty of time to follow along with this brutal 8 minute home ab workout that requires nothing more than a single pair of dumbbells and some room on the floor. Many times, when people are doing their ab workouts at home they forget to incorporate some of the amazing ab exercises and principles that makes their gym workouts most effective. In the case of ab workouts, they forget to include the weight. Weighted ab exercises are one of the best options for developing the strength of your core and the look of your abs, especially when you are short on time. You are best advised to not simply continue to repeat exercises for super high rep counts when you have the capacity to load the exercise up with some dumbbells and create more overload on the rectus and obliques in the process. Remember, adaptation to physical stress is how muscles get developed to be stronger and more resilient. You want a strong core for more than just aesthetic reasons. Having strong abs and a rigid core are important for spinal stability and maintaining proper form when you attempt your heavier compound lifts in your main workouts. There are no shortages to the benefits you can derive from getting stronger abs, and this follow along workout will help you to do just that. So here’s what you do: Set an interval timer or stopwatch for 8 minutes. Perform the first three ab exercises for 1 minute each. Try and continue repping out for the entire minute, however if needed, you may stop and rest briefly with the idea being that you want to get back to the exercise as quickly as you can. The weight used is going to be the way that you will scale this workout depending on if you are more of a beginner than an advanced ab trainee. The first exercise up is called the dumbbell wiper. This ab exercise is designed to hit the lower abs due to the bottom up initiation of the movement. The idea is to simultaneously curl the pelvis up off the ground while twisting it. The twist will engage the obliques through bottom up rotation and help you to hit both of these muscle groups in one shot. Target the right dumbbell with your knees and then the left dumbbell by twisting your knees the opposite way. Perform this amazing lower ab exercise for 1 minute without stopping if possible. After a brief 3 second rest to simply transition to the next exercise, you are going to hold the dumbbells as if you are going to bench press them off the floor. From here, you perform an exercise called the dumbbell power-up. This move will more effectively target the mid and upper rectus abdominis and allows you to utilize more power and strength than the first exercise did. Perform this for 1 minute as well, resting only if needed and even then making sure to keep the rest period brief. After another brief 3 second rest, move onto the next exercise called the seated dumbbell twist. This exercise is a great oblique movement. This forces the obliques to control the momentum gained by the twisting dumbbells in one direction or the other. The further out to the sides that you hold the dumbbells the longer the moment arm and the more work your abs and obliques will have to do to control the weights. Try to do this for 1 minute as well. Finally, it’s time to challenge your core through a postural exercise that is sure to crush you at this stage of the game. The idea here is to simply press the weights up overhead and sit as tall as you possibly can. Maintain that extended position through the lumbar spine and don’t collapse down onto your ribcage. See if you can last the entire 30 seconds without breaking posture. This is challenging but you can do it. Rest for the remaining 30 seconds and you will have completed your first of two rounds through this brutal 8 minute home ab workout routine. If you are ready for it, attempt to complete one more round of this torture to really put that core of yours to work. Here is how it looks like all laid out: Dumbbell Wipers x 1 minute Dumbbell Power-Ups x 1 minute Seated DB Twists x 1 minute Seated DB Overhead Hold x 30 seconds Rest 30 seconds and repeat for one more round if able. If you are looking for a complete core training program that takes your entire core (including your lower abs, upper rectus, obliques, serratus and lower back) for a 12 week journey to a ripped and powerful midsection, be sure to check out the Core4 Abs program at athleanx.com. Train your abs like an elite athlete and see just how quickly you can turn a so so midsection into a powerful and impressive one in no time at all. For more follow along amazing ab workout videos and ab exercises for your entire core, be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Ripped Abs in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
How to Get Jacked Forearms (CONTROVERSIAL!)
How to Get Jacked Forearms (CONTROVERSIAL!)
2 months ago
If you want to get jacked forearms and you aren’t sure what forearm muscles to concentrate on, you’re going to want to watch this video. Here I show you that one of the biggest muscles in the forearm, responsible for a major portion of the size, is not even technically a forearm muscle. The brachioradialis is a powerful elbow flexor that also has abilities to pronate the forearm. Many will focus all of their forearm workouts and exercises on wrist curls and wrist extensions. This is a mistake when trying to build up mass in the forearm muscles. To start, it helps to revisit the anatomy of the lower arm. The brachioradialis starts on the upper arm bone, the humerus, and inserts on the distal end of the radius (the bone on the thumb side of the forearm). This muscle does not cross the wrist joint and therefore has no action on the wrist. This means that the brachioradialis does not extend or flex the wrist like the other forearm muscles does. In order to work it the most you need to spend your time focusing on the actions of the elbow, specifically flexing the elbow. The position with which you do this matters however. If you do it with the forearm supinated you will instantly place most of the load on the biceps rather than the brachioradialis. To get the brachioradialis you will want to have your forearm either in neutral or pronated. Here is where some controversy comes in. Many will point to the fact that the brachioradialis is strongest in the neutral position of the forearm. This is true. That does not mean however that the muscle is most fully shortened or activated in this position. It can achieve a greater level of contraction when it is both flexed at the elbow and pronated at the forearm. Does this mean that you should not train it out of the neutral position? No. It means that you can choose exercises that allow it to be trained heavier for progressive overload in this position but that you still need to include forearm exercises that allow it to be trained from a pronated position. The most classic forearm exercise when it comes to this is the reverse barbell curl. Here, you can do it with either a straight bar to achieve the fully pronated position or with an EZ bar to get a more neutral position. Remember to adjust your weights accordingly to stimulate the muscle as discussed above. Also, the amount of brachioradialis activation is higher with elbow flexion above 90 degrees so remember not to cut the range of motion short on any rep. You can also do this with dumbbells. As shown, you can hold the dumbbell with an offset grip which will help you to overload pronation at the same time that you can flex the elbow to train the brachioradialis optimally. The version shown here is good at accomplishing both and can be done with most dumbbells at the gym. The lat pulldown variation is another great option for achieving a reverse curl and training the brachioradialis to get bigger forearms. The key is to keep the bar moving behind the head and not just to the head to take advantage of the greater activation with greater elbow flexion. When it comes down to it however, if you want to get jacked forearms one of the easiest things you can do is remember to pick up the weights when you’re done with them. Yes, the position of carrying plates and racking them is one of the best ways to activate this muscle and get it to grow with the additional volume you achieve by doing this repeatedly during the workout week. Not just that, you’ll be more liked at the gym for not being that guy who never picks up his weights. If you’re looking to get bigger forearms and want to build your entire body at the same time, be sure to head to athleanx.com at the link below. Start training like an athlete and get ripped forearms and a strong athletic body in just 90 days by using the ATHLEAN-X Training System that matches your exact goals. For more videos on how to build big forearms and a stronger grip, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!
Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!
3 months ago
So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything else you’ve tried. The key to a bigger chest is making sure that you are activating the pecs and not your shoulders and triceps during your pressing. Some of the limitations of the bench press are known to be inhibiting the very activation that you are seeking. These are worsened by the fact that some people just aren’t genetically as predisposed to flourish with the bench press. Let’s start by discussing the biomechanical limitations of this popular chest exercise. First, the range of motion. We know that horizontal adduction of the arm across the chest (at the shoulder joint) is one of the primary functions of the pec major / chest muscles. During the bench press, your arm only goes through about a total of 80 to 90 degrees of adduction. This comes from a negative fifteen degrees at the bottom of the bench press up to about 70 degrees or so at the top of the rep. When people have a hard time building their chest they simply don’t get enough activation of the pecs to stimulate growth. This is worsened by the fact that they often substitute pec contraction for deltoid and triceps activation to move the bar. The second thing to note is that the strength curve of the bench press is descending, meaning that as the bar moves away from the chest the exercise gets easier and tension is lost on the pecs. So when the shoulder is in its most adducted position, the corresponding tension on the pecs is at its lowest. This again does not bode well for the exercise in its capacity to add lots of mass to the chest. Biologically speaking, certain individuals have lower proportions of fast twitch fibers in their chest, which only further decreases the responsiveness of the exercise to a heavily loaded exercise like the bench press. Don’t misunderstand, the bench is a formidable exercise for your chest in terms of its ability to be progressively overloaded and to create chest growth by simply applying more tension to the chest than other pec exercises. It just isn’t enough. The length of ones arms can also be a negative when it comes to seeing chest gains during the bench press. Those with longer arms will have a harder time creating the leverage needed to lift heavy weights on the exercise and therefore tend to struggle more with letting the chest lean on the delts and triceps too much for assistance during the lift. The answer to your problems is to incorporate the cable chest press with adduction as well. This powerful chest mass booster is one of the most underrated and effective exercises for building a bigger chest. The key to the success of this chest movement is the fact that it addresses all the primary weaknesses of the barbell bench press. Not only can you get much more adduction from the movement but the tension on the chest at the peak of adduction is far greater, leading to more overall stimulation during the exercise. Additionally, the strength curve compliments that of the barbell bench press and allows for a much better stimulation of the chest over a greater portion of the range of motion. Using this along with the bench press performed heavy, is one of the best one-two combos you can use when you are trying to build a big chest. Be sure to follow the tips for setting up this exercise correctly and how to perform it with proper form so as not to leave any of the potential gains on the table. I include setup instructions in the video as well. If you are looking to build a bigger chest fast and feel glad you found this video but wish you had a complete workout program that would get you results without thinking, be sure to check out my programs at athleanx.com via the link below and start training with science. By putting the science back in strength, you can get your muscles to grow faster and better than ever using the same workouts used by today’s top professional athletes. For more videos on chest workouts to build mass and the fastest way to build a bigger chest, be sure to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Wider Lower Lats (V-TAPER!)
How to Get Wider Lower Lats (V-TAPER!)
3 months ago
If your lats don’t seem wide enough and they look like they end shortly below your armpit, you will want to watch this video on how to get a v-taper. Here I show you 5 lat exercises for getting a wider back by focusing on the lower lats. The key to getting sweeping lats is to not only train your back with the right exercises but by making sure you are performing them the right way. That said, if you want to build a wider back and lats you have to do two very important things in your back workouts. First, you must be willing to take the exercises you are doing through a full range of motion. Simply focusing on the middle portion of every row, pullup and pulldown is not going to give you fully developed lats just as doing this with your curls will give you fully developed biceps. Beyond that, if you don’t ever focus on creating a peak contraction of the lats by digging your elbow into your hip at the bottom of every rep, then you won’t get the muscle to grow as much as it is capable of. Each of the lat exercises shown here will help you to do exactly this. They will take your lats through a full range of motion and get you to place extra emphasis on the contracted position of the muscle. The first exercise shown is called the tripod underhand row. It is important to note that the grip makes all the difference in the effectiveness of this exercise in targeting the lats. When you perform it with an overhand grip you shift most of the focus of the move to the muscles of your upper back rather than the latissimus. When you switch to a supinated grip your elbow becomes much easier to tuck into your side, drive towards your pelvis and ultimately obtain a greater contraction of the lats in their fully shortened state. The second exercise is the wide grip underhand pulldown. This one actually helps those that struggle to feel what it should feel like to get your elbows driven into your hips. Because the movement starts with your elbows out wide, the only place for them to travel is down and in closer to your hips and pelvis. The underhand position once again helps to allow the elbows to ultimately get closer to your sides and increase the contraction of the lats. The rocking pulldown is another awesome back exercise for building wider lats because it adds the additional ability to get rotation of the torso as you drive your arm down into your side. Being able to focus on one side at a time helps those that struggle to feel a strong contraction in the lats even more. If ever there was a face pull for your lats, the high cable row would be it. This allows you once again to train one side at a time in a very athletic manner - by standing on your feet with the ability to include rotation for a v-taper back. This enables you to separate your hips from your shoulders by rotating them in opposite directions which really increases the stretch on your lats and allows for a more powerful contraction. Not just that, the up and away position of the arm creates an even more significant stretch on the lats attachments which tends to allow the user to feel a stronger contraction of the lats at the end of each rep. The incline single arm stretch pulldown is an amazing lat exercise for growing a wider back. This setup does require that you have access to an incline bench and a cable apparatus, but if you do, it’s worth the extra effort. Here you can get an amazing stretch on the lats by letting your arm drift high up overhead, with a clear target for your elbow to be driven down towards your hip on every rep. The contraction you should feel on this in your lower lats will be intense if performed correctly. Finally, there is no better lat exercise for building straight arm scapular strength than the straight arm pushdown. Performin the move one arm at a time as shown in the video. Look to not just get to the level of your back but past it to really increase the squeeze on the lower lats in the bottom position. All of these lat exercises are great for building a wider back and lats. You do not have to do all of them to get results. In fact, if you mix in one or two with your standard heavy rows, weighted pullups and deadlifts, you will notice a wider back in no time. If you are looking for a complete workout program that will build not just a wider back but a more muscular and athletic body overall, be sure to head to athleanx.com at the link below and check out the ATHLEAN-X training systems. For more videos on how to get wider lower lats and a v-taper torso, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Bigger Legs Fast (QUARTER SQUATS!)
How to Get Bigger Legs Fast (QUARTER SQUATS!)
3 months ago
If you want to get bigger legs fast and you feel like you’ve tried everything, you may want to make sure you watch this video first. Here, we revisit the abbreviated range of motion squat, or quarter squat. I’m not just going to show you a new benefit to a long ago dismissed leg exercise but I’m going to offer a second variation that will strengthen the weakest part of your squat and unlock all new size and strength gains in the process. We have to start with the elephant in the room however, and that is, the idea that the quarter squat is an entirely useless leg exercise incapable of helping you to build bigger legs. Not so fast. If performed properly, this is no different than a pin press used to improve your bench press or a trap bar deadlift used to improve your conventional deadlift. It’s just a shortened range of motion on an exercise that is more commonly performed through a longer range. That said, the load capacity of the exercise is greatly enhanced and must be taken advantage of if you want to see the real benefits of the movement. For instance, the top portion of the squat is the strongest portion of the lift. Quarter squats must therefore be loaded with much more weight that you would typically handle on a full range squat given that you won’t have to move the weight within the bottom and middle ranges where manipulating that weight would be much more challenging if not impossible. Secondly, you’re going to have to check your ego at the door. No amount of weight lifted on this exercise qualifies you to be posting about it on social media or claiming a new PR. It simply isn’t that kind of lift. It is mechanically advantageous and exists to simply let you more appropriately weight the exercise in an area of the lift that you are stronger. Third, you are not allowed to substitute quarter squats for full squats in your training. This is simply to be done as a complimentary leg exercise in your leg workouts not a replacement exercise. When it is combined however, it does seem to amplify the results you get from your traditional leg training as it currently exists because of the benefits it provides to cleaning up the stability and strength of that lift. Fourth, you must be willing to perform the exercise correctly. As it is, the movement is not at the top of the list of difficulty when it comes to leg workout exercises used to build bigger legs. But there is a distinct importance on making sure you aren’t simply bending from the knees when you do these but rather hinging at the hips and loading the posterior chain when you perform them. If you don’t do this, you actually run the risk that you will not load the quads properly and any of the gains that you may get from this are unrealized. Throw in the added benefit of saving your knees from unnecessary anterior shear stress and you’ve got plenty of reasons to get this right. Now that said, the real benefit of the quarter squat doesn’t even come from the version of the exercise we just discussed. No, in fact it comes from flipping the script and performing the quarter range of motion from the other way around; the bottom up. Here you want to lower yourself to about 10 degrees below parallel and stand up until you are about 20 degrees above parallel. Keep moving back and forth here. This is a ball buster and one capable of driving all new strength, size and stability to your lower body. It helps to groove the proper knees over toes position and posture at the area of the squat when this is most likely to present the greatest challenge. In order to maintain a tight core and straight back posture during the squat you need to learn how to engage the hips and core and unite it’s upward movement with that of the chest. Once again, this is where performing this reverse quarter squat will strengthen your ability to maintain the squat position without the segmental breakdown that often occurs when core strength is lagging. On top of this, the timing of the exercise suggestion may be just the ticket you were looking for to offload the low back in the squat and place more emphasis where it matters, on the quads you’re trying to grow. If you find the video helpful and you’re looking for a complete step by step workout plan that puts the science back in strength to not just get your quads growing but every other muscle in your body, be sure to head to athleanx.com via the link below and check out my training programs. Each one is designed to match your exact goals and get you looking like an athlete faster than ever before. For more videos on how to build bigger legs fast and the best leg workout for mass, be sure to subscribe to our channel via the link below and don’t forget to turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)
Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)
3 months ago
Ever wonder what the right body fat for abs to show should be? In this video, I’m going to not only show you what your body fat level should be, for both men or women, but also the best way to go about getting there regardless of where you are right now. The key to identifying the proper body fat level is to first try and figure out what level you are at right now. There are generally three types of ways to do this. The first way to measure body fat is with a more sophisticated testing method like the DEXA scan or a Bod Pod. These are generally more expensive and logistically a bit more difficult to come by for those looking for a fast answer. The second is with the use of calipers. While less accurate, this is something that you can have tested at a local gym for free or inexpensively. The third method is the one that I like to use the most and that is with the quick, visual eye test. These charts are something that I have had up on my website for almost 10 years. While certainly not perfect, they give you a quick reference to the general appearance of someone at that stated body fat level. If you would like to see them you may do so at the following locations: Men’s Body Fat Percentages - athleanx.com/articles/body-fat-percentage-where-are-you-at-and-whats-your-goal Women’s Body Fat Percentages - athleanx.com/for-women/women-body-fat-percentage-photos Once you know this, these charts also help to make it easier for you to visually identify the body fat goal you have in your mind. The key to point out here is that body fat levels can vary greatly when it comes to seeing your abs. In fact, the body fat level required to see your abs can span almost 17 percent body fat! Of course, there are very unhealthy ranges of body fat that while allowing you to be totally shredded, are not sustainable and not recommended for health. But what is key to realize is that depending on the level that you would be happy with, the amount of work required to get abs and then keep them will be dramatically lessened the higher you go. For instance, requiring body fat levels low enough to see your abs without even flexing is likely going to require a dedicated nutrition plan that allows for absolutely zero cheat meals and too rigid a lifestyle to be enjoyable. On the other hand, if you choose to want a 10 percent to 15 percent body fat percentage, you will find that you will still be able to enjoy some of your favorite foods and drinks without having to worry about blowing the appearance you set out to achieve. This applies whether you are a man or a woman. Just realize that the absolute numbers will not relate to each other given the different body fat levels men and women carry strictly based on hormonal differences and the child bearing capabilities of females. There is also a significant boost you will get from training your abs in addition to watching your nutrition. Even at higher body fat percentages, you will be able to see your abs more clearly if you are willing to do some direct ab exercises and training. This can make the nutrition requirements even a bit more forgiving not to mention the strength and core health benefits that come from training these muscles as it is. Overall, the body fat for abs to show is something that surprises many people. They feel that the number has to be in the single digits or they simply won’t be able to see a six pack. This often then becomes a deterrent to even starting and can discourage many from even attempting to get in better shape than they are right now fearing that they will never get to their main goal. This does not have to be the case. The best way to do this will always be with a combined effort of improving your nutrition and including ab exercises and training to your weekly training routine. The Core4 Abs program is a new plan that I created that does exactly this. It provides step by step meal plans for abs and exercises for a six pack that will get you a stronger core and a more ripped, defined midsection within just 90 days. Fast changes happen when you have a gameplan for getting to where you want to be. You can get this and all other A-X programs at the site linked below. For more videos on how to get a six pack and the best body fat percentage to be ripped, including a complete daily nutrition plan of what Jeff Cavaliere eats in a day, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
5 Best Shoulder Exercises You're NOT Doing!
5 Best Shoulder Exercises You're NOT Doing!
3 months ago
If you’re looking for the best shoulder exercises outside of the overhead press and side laterals to build your delts, you’ve come to the right place. In this video, I’m going to show you the 5 best exercises for your shoulders to help not only get bigger delts, but to increase the weight on the exercises you’re already doing. The Z Press is a modified overhead press that has you sitting on the ground with your legs straight out in front of you. By taking the lower half of your body out of the exercise, the exercise demands more stability through the core which we often get lazy with in the standard version of the press. The stronger your shoulders get while performing this exercise, the more weight you will be able to press overhead when standing, leading to even bigger, stronger shoulders. One major drawback of an overhead press is the lack of stretch on the front delt. Without gaining full stretch on the muscle, you’re missing an opportunity for bigger, stronger shoulders. The DB Scoop Press puts the elbows behind the body which puts the shoulder into extension, allowing for stretch on the front delt. By putting the muscle into a stretched position in the same exercise where it goes into peak contraction allows the muscle to move through it’s full range of motion to help get bigger shoulders. As a bonus, I am including the Jammer. Not everybody has access to this piece of equipment, but if you do, it should become part of your shoulder training. This is an explosive movement that involves the lower half of your body, allowing you to train your shoulders with power while still pressing overhead. Utilizing power will allow you to handle heavier weight which will translate to a stronger overhead press and overall stronger shoulders. The side lateral raise is a staple shoulder exercise that should be in everyone’s training routine. I often advocate using light weights to increase the quality of the reps and the tension directly placed on the middle delt. However, DB Cheat Laterals allow for you to move a heavier weight to overload the shoulders further. Taking advantage of heavier weight will also contribute to the amount of weight that you can use during strict lateral raises. The DB Cheat Lateral is going to be helpful in building rounded, capped delts. No shoulder training would be complete if you are ignoring the rear delts. Remember, just because you can’t see them, doesn’t mean you can’t train them! The DB Urlacher is a great exercise that not only will increase rear delt size, it helps with shoulder health. With the elbows elevated and behind the body, you are placing direct tension on the rear delt, something that isn’t done with traditional shoulder exercises. The external rotation also means that you are strengthening the rotator cuff which is important to shoulder joint health and longevity. If you have access to a cable machine, a great way to hit the rear delts (besides doing facepulls,) is by performing the Wraparound Rear Delt Row. This shoulder exercise is great because it not only gets the shoulders into external rotation, but it puts the rear delt on stretch at the bottom position of the exercise. This is an awesome way to hit those shoulder muscles you might’ve been neglecting all this time. If want to build not only better shoulders but every muscle in your body faster, then you need to put the science behind every exercise and workout that you do. To get a step-by-step training program that does exactly that, check out our ATHLEAN-X Training System by visiting the link below. For more videos on how to build bigger, stronger shoulders and how to take your muscle gains to the next level - be sure to subscribe to our channel here on USa-video at the link below and remember to turn on your notifications so you’ll never miss a new video when I put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Fix Low Back Pain | 5 Red Flags (WARNING!)
Fix Low Back Pain | 5 Red Flags (WARNING!)
3 months ago
If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I'm going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could cause low back pain in the future. The first red flag for identifying and fixing pain in the low back is tight hip flexors. Because of their attachment to the lumbar paraspinal muscles, the hip flexors will pull on those muscles, which will then manifest itself as low back pain. To check the tightness of the hip flexors, we are going to use a modified version of the Thomas Test which will require nothing but a bench and our own body. Addressing the tightness in the hip flexors will help to alleviate any back pain you currently have or may be at risk of having in the future. Next, we need to look at the glutes! Having weak glutes will cause the muscles in the lower back to do extra work, leading to overuse and fatigue in those muscles which will lead to low back pain. A good way to test our glutes is to look in the mirror - a flat butt means a lack of muscular development. Another test for our glute strength is to perform a hyper-hold for at least 2 minutes. If you fail to hold that position for 2 minutes, you're likely suffering from a glute weakness. This means you need to start adding glute strengthening movements into your training utilizing exercises such as barbell hip thrusts, rdl's, and sprinter lunges. Strong glutes will directly help to preventing low back pain. The third red flag for low back pain is the inability to stand for more than 20 minutes without pain, constant shifting, and no anterior pelvic tilt. If you notice that this keeps happening, that means that the muscles in the low back do not have the endurance to hold yourself up for extended periods of time. To fix this, we utilize the hyper-hold. If you find yourself falling into anterior pelvic tilt while standing, you are only going to make the low back pain worse. An anterior tilt will cause the hip flexors to not only pull on the muscles in the low back, but will also cause those lumbar paraspinal muscles to do more work to hold your body up. The next red flag for low back pain is having flat feet. The pronation of the foot (collapsing of the arch) will cause a valgus of the knee which, going up the kinetic chain, leads to internal rotation of the hip and altered glute fiber firing patterns, which then affects the muscles in the low back and causes pain. People with flat feet will notice they often stand with their feet crossed as it will put more pressure on the outside of the foot, trying to alleviate some of that pain. If you have flat feet, make use of orthotic inserts as they will help support the arch of your foot. By removing that over-pronation, you will notice that the pain that goes up the kinetic chain starts to lessen, including low back pain. Last, you need to take note of your sitting posture. Sitting slumped in a chair with a posterior pelvic tilt is a good indicator that you'll be experiencing low back pain in the near future because it is indicative of the fact that the muscles in the low back are weak. Let's face it; sitting upright takes work and requires low back strength to hold over time. Now, we also need to look up the kinetic chain at our shoulders and thoracic spine as well. If you have rounded shoulders as well as rounding of the thoracic spine, the slumping posture will pull the low back into posterior tilt as well, again showing itself as low back pain. For a complete training program that overlooks none of these issues, check out our ATHLEAN-X Training System by heading to athleanx.com using the link below. All of our programs utilize science in the exercise selection to make sure that no dysfunction goes unchecked. For more videos on dealing with everyday pain, posture and dysfunction such as how to fix rounded shoulders or training with medial elbow pain, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. How to Fix Plantar Fasciitis - usa-video.net/72p58Iy6u7M-video.html How to Fix Rounded Shoulders - usa-video.net/oLwTC-lAJws-video.html How to Fix Anterior Pelvic Tilt - usa-video.net/K-CrEi0ymMg-video.html Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
The PERFECT Workout to Lose Weight (Sets and Reps Included)
The PERFECT Workout to Lose Weight (Sets and Reps Included)
4 months ago
If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan. The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest. For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format. Let’s break down what the workouts look like in this perfect workout to lose weight plan. First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference. The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so. The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term. Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout. Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour. Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes - as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts. For a complete step by step plan, be sure to head to athleanx.com via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off for the long run. See how much easier it can be when you have a sensible approach to eating that you can actually live with. For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
4 months ago
When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training, First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body - when you bring the bar up, you do not want your body moving past that imaginary line. Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well. To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves. I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps. To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further. As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn’t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook. There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selection based on science, anatomy, and biomechanics; click the link below to check out the the ATHLEAN-X Training System. By putting the science back in strength, you can increase the speed of your gains and continue seeing them for years to come. For more videos on how to build bigger biceps, be sure to subscribe to our channel here on USa-video by clicking the link below. Remember to turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The World’s FASTEST Chest Workout (INTENSE!)
The World’s FASTEST Chest Workout (INTENSE!)
4 months ago
If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to complete. You will be working hard. We are going to trade in workout length and junk volume for intensity and effort. To start, you will ideally have access to a dual cable machine. If you do not and are doing this chest workout at home, you can easily substitute these out for resistance bands. The key is that the cables or bands provide an element of resisted adduction which is not found when simply using dumbbells and a bench. You want to choose a weight that you will reach failure in at the 8-10 rep mark. With only transition rest, stand up and adjust the cables up (or the bands) so that you can perform the next chest exercise in this workout; cable crossovers. Here you want to choose a 10-12 rep max and work each arm to failure. Don’t worry if you find that due to the fatigue you are only able to get out 8 or 9 reps. The key is that the drop sets are set up in such a way that it is meant to accommodate your fatigue and allow you to do some work where you wouldn’t previously be able to do any. Finally, the third exercise in this first circuit is the pushup. When doing these, you want to once again rep out until failure. The idea here is to not just push your body away from the ground but to think of it as squeezing yourself off the ground. This will engage more of the chest and work on recruiting more chest fibers as you incorporate an element of resisted adduction. This whole first drop set should take you somewhere around two and a half minutes to complete. Next, move immediately over to the second chest workout circuit. This one starts with a pair of dumbbells and the floor press exercise. Again, the weight used here should be something that challenges you and causes you to reach failure in the 8-10 rep range. Go to failure on this exercise and then pick up one of the dumbbells for the second adduction focused exercise of the workout; the Cavaliere Crossover. Perform 12 reps on each arm and then head over to the dip station for the final exercise in the workout. If you don’t have access to a dip station you can easily perform this at home in the corner of a kitchen counter. Do your dips until you reach failure and your second circuit is done. Once again, this entire circuit should take you about two and a half minutes with the entire workout clocking in around 5 minutes to this point. From here, head back to the original circuit and perform it for a second round. Do the same for the second circuit as well. If you have to adjust the weights down slightly to accommodate the mounting fatigue you may do so. Keep in mind, the most important thing you can do is keep the effort level high and take your sets to failure. At the end, you should be done in about 10-12 minutes tops. You do have the option to to through this one more round for a total of 18 high effort sets and a workout time that will barely surpass 15 minutes. The key to the effectiveness of this chest workout is that it is condensing the amount of work being done by the muscles into a shorter period of time. This type of workload can have a stimulatory effect on the muscle and lead to muscle hypertrophy through multiple mechanisms, one of which being a metabolic training benefit. Try this out and let me know how you like it. If you want me to make more in this series just let me know and I’ll create videos and workouts for each of the main muscle groups as well as a total body fastest workout option as well. You can find all of these videos on this channel. Be sure you’re subscribed if you haven’t already at the link below and turn on your notifications so you never miss a new video when it’s released. For a complete step by step workout plan that shows you how to build muscle fast and gives you day by day workouts that are designed to build ripped athletic muscle without having to waste long hours in the gym, be sure to click on the link below and check out the ATHLEAN-X program that best matches your current goals. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
7 Reasons Your Muscle Gains Suddenly Stopped! (NO GROWTH)
7 Reasons Your Muscle Gains Suddenly Stopped! (NO GROWTH)
4 months ago
If your muscle gains seemed to have slowed down lately or maybe even stopped completely, then you are going to want to watch this video to see what you can do to reverse the course. Building muscle is not a linear process. There will be bumps along the way. That said, you should be able to see consistent progress in different areas as long as you aren’t making any of the big muscle gain mistakes I’m going to showcase for you here. Let’s start with strength. We all know that strength training and progressive overload is one of the most important ways to build muscle. That said, it is a lot easier to add weight to the bar when you are first starting out and your neuromuscular system is rapidly adjusting to the stress than it is when you are a gym veteran and have exhausted all your newbie gains. That doesn’t mean that you shouldn’t keep trying to responsibly add weight when you can. You just may have to settle for the two and a half pound plates instead of the bigger plates to keep the gains coming, even if a little slow. Speaking of strength, you want to make sure that it alone has not become the sole obsession of your training. There are a lot more ways to build muscle than simply focusing on progressive overload in the form of added weight. Remember, you can overload a muscle by increasing the amount of tension applied to it, even if with lighter weight for longer periods of time. Interference is an uninformed excuse for those thinking strength is the only way. Athletes need to include different types of training stresses to their workouts, and as long as they have a correlation and aren’t completely different physical pursuits you will see faster results from doing so. When it comes to nutrition, it is not uncommon for people to see a stall in their gains simply because they haven’t adjusted their nutrition to meet the demands of the muscle they added to their bodies earlier in their training pursuit. Remember, more muscle will require more nutrients to sustain it. The Rock and Jeff Cavaliere are not going to require the same amount of food and calories in a day. The old version of you and the newly muscled version of you won’t either. Make the adjustment if you want to see continued gains. Next, never underestimate the value of sleep when it comes to building muscle. Perhaps more significantly than any other factor, it is here that your body recovers and repairs itself to allow muscle hypertrophy to occur. The gym is where you stimulate the process, sleeping is where you experience the benefits of it. Sleep habits can often times be interrupted due to stress or physical ailment and lead to the most sudden of all stoppages in your gains. Be alert to these and make the adjustments needed to restart the muscle gains that seemed to have stopped. Be sure that you have the right expectations for how much muscle you should be gaining from year to year. Again, the earlier you are in your training history the more muscle you should be building. With each new year of experience gained you will see a drop in the rate at which you add new lean mass. If you are educated on this then you won’t be deeming slow progress for no progress and the confusion will end. The next one requires that you honestly look yourself in the mirror and answer the following question: Are you training hard enough? If not, then you either have fallen victim to the volume is king misconception that is all too rampant these days or you simply don’t like to train with enough effort. Start. If you do, you will not only see faster gains but you will be able to save your joints from the accumulated stress that junk volume places on them, which is completely avoidable. Finally, never overlook the value of mind muscle connected training. As mentioned earlier, focused tension is one of the three main ways to build muscle and is necessary particularly since the strength gains won’t come as quick the more experience that you gain in the gym. Try to make every contraction more meaningful instead of racking up the number of less meaningful reps and you will be rewarded. If you are looking for a step by step plan for building muscle without the stalls that might occur from having either a bad plan or no plan at all, be sure to click on the link below and visit athleanx.com for all of the latest training programs used by today’s top athletes to build lean muscle and keep it. For more videos on how to build muscle fast and not lose gains, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
HOW TO TARGET THE OBLIQUES! | 10 Best Exercises
HOW TO TARGET THE OBLIQUES! | 10 Best Exercises
4 months ago
If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant. It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction. The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices. First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep. The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques. Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work. The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress. The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them. The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan. For a complete step by step workout plan for your core and a meal plan that will help you get shredded obliques at the same time, be sure to check out the new Core4 Abs program available at athleanx.com at the link below. Start training your core in a whole new way and be prepared for a whole new set of results from your workouts. For more oblique workouts and exercises for a ripped midsection, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
4 months ago
If you want to flatten your lower belly you actually have to do more than just diet. In this video, I’m going to show you how even if you create a caloric deficit you still might have a protruding lower abdomen because the muscles in this area, particularly the transverse abdominis, are not as toned and developed as they should be. This is something that can be addressed however with something as simple as one move that can be done first thing in the morning for less than a minute. The exercise is called the stomach vacuum. This is an abdominal exercise you may associate with old time bodybuilders, but there is more value to it than preparing you to step on a stage you likely never had any desire to in the first place. The role of the transverse abdominis muscle is to act like your own internal weight belt. When contracted, it will shorten and in doing so, cinch down on the lower abdomen and tighten up your waist. The key to getting this right however is not simply to suck in your belly. That is not going to contract this muscle as it needs to be. Remember, the orientation of a muscle’s fibers will always tell you the preferred function of the muscle. Here, the fibers run east to west around your waist. When toned, this muscle will sit naturally tighter (ie. shorter) than it will when untrained and de-conditioned. Just like the upper back muscles will often lead to forward rounded shoulders and a slumped posture when they are not trained or strengthened, the same thing happens here. That said, the fix is quick and easy and will not take much added effort on your part. The only thing you may have to do is practice the movement just a little bit to get a better feel of how to contract the muscle. So here is how you want to do it. First, it may be easiest to practice this by leaning onto something like the edge of a bed or table since engaging the transverse abdominis is going to be more immediate from this position than it will be in standing. Lean forward onto your elbows and take a big deep breath in. From here, slowly expel all of the air out of your lungs, I mean every last bit that you can consciously get rid of. At that moment, instead of breathing in, try to pull your belly button back to touch your spine. If you did this right, you will find that it is fairly easy to do this because of the vacuum or negative pressure you have created up to this point in your abdomen. Pull the belly button back and keep the contraction held for as long as you can. In the beginning, you are going to find that you will not want to take a breath in during the process since you will likely lose the ability to keep the contraction. As you get better at it however, you will not only be able to hold your breath for longer but you will be able to take small breaths in without sacrificing the quality of the contraction. Work up to three 20 second holds but start with 4-5 repetitions of shorter duration holds. The key is not holding for many many repetitions but rather the consistency of doing this every day that will have the biggest benefits for you to achieving a smaller flatter abdomen. Of course, if you want to get rid of the body fat overlying this area then you are going to need a good meal plan to follow as well. We have them included in all of our programs at athleanx.com at the link below but the best option for you is our brand new Core4 Abs program that will train every muscle in your core as it was supposed to be. Get a flatter, tighter midsection and a meal plan to support your fat loss day by day. For more videos on how to flatten your lower belly and get rid of love handles, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes
NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes
4 months ago
The pull-up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I’m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do one, you’ll find this incredibly helpful and I guarantee you will be doing more reps by the time the video is over. The first thing you need to be aware of is how you are gripping the bar. If you grip too narrow you will shift the focus of the movement from the stronger back muscles to the weaker muscles of the forearms. You want to make sure you are just outside of shoulder width with the hand placement for optimal performance on this exercise. That said, the brachioradialis and brachialis are muscles that are going to be contributing to the pullup and your ability to do the most reps possible so you are going to need to train them. You just don’t want them being the main drivers of the exercise. To supplement your back muscles in the exercise, be sure to include some cross body hammer curls as shown to increase the strength of the forearms and your overall strength on the pullup. Regarding the grip placement, it isn’t enough to just get the hand spacing down. You also want to be sure that you direct your pressure in the right way. Most people simply pull straight down on the bar or worse, they pull outwards because they’ve been told this will increase the activation of the lats. Both of these aren’t optimal. The best thing you can do is squeeze your hands inward towards each other and down at the same time. This will engage much more upper body muscle activation that will make your body feel as if it is floating up above the bar on every rep, instantly. Much of this has to do with plugging kinetic looseness (or energy leaks as I call them). You can take this even a step further by contracting other areas of your body that often get ignored during the exercise like your legs, ankles and core. Instead of dangling from the bar and letting your knees hang loosely, tighten you quads, point your feet down and really contract your core muscles and you will see an instant improvement in your ability to lift your body up over the bar. Now you don’t want to take these measures and then let it all loosen up when you get to the bottom of the rep. Most importantly, you do not want to get lax during the hanging portion of the pullup. This will place too much strain on the shoulders and is called unpacking. Instead, even though you want to get fully straightened at the elbows you want to keep your shoulder blades pulled down and back to create shoulder stability. This will allow for a lifetime of injury free pullups and more growth from the exercise. There are other biomechanical flaws that you will want to avoid with your pullups that I cover here but I also want to point out a couple of the programming issues that are often done incorrectly as well. For instance, you don’t want to always save your pullups for the end of your workout. Too often, because they are a bodyweight exercise, we save them for after we have already done our rows, deadlifts or pulldowns. You will never get the most out of the exercise when done in a fatigued state like this. Try moving them to the front of your workout and you will be surprised at how quickly you see gains just by making the switch. Finally, the exercise like any other, will respond to intensification techniques like drop sets and changes in the weight used during it. Use a band to accommodate your fatigue and get more total reps done in a workout - either as a drop set or as a simple lightening of the load as you would with any other traditional back exercise in your workout. If you’re looking for a program that will help you to do many more pullups while at the same time getting you in the best overall shape of your life, head to athleanx.com at the link below and follow the same step by step training that has created ripped athletic bodies for men and women of all ages and all levels of athleticism. For more videos on how to increase your pullups and proper pull-up form, be sure to subscribe to our channel here on youtube at the link below and make sure to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
5 “Old School” Ab Exercises You Should STILL Be Doing!!
5 “Old School” Ab Exercises You Should STILL Be Doing!!
4 months ago
If you have forgotten about these old school ab exercises, then it’s time for a refresher. I’m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them. Each one will be broken down into the component reasons for why you need to put these back in your ab workouts starting today. First up is the dragon thrust. This ab exercise is a variation of the classic Bruce Lee move called the Dragon Flag. The idea is that you are trying to keep your torso rigid as you extend it out at length. The key differentiator between this and say a plank (another exercise that works on keeping the body rigid) is that this one requires the glutes and posterior chain muscles to fire instead of the anterior chain muscles to make it work. We often get too much work in our anterior chain anyway and not enough on the backside, making this a tremendous core stability move you need to start doing again. The second exercise is called the ab scissors. This was a favorite lower ab exercise done by the bodybuilders of yore. The key here is to position your body in the right way before doing the movement and then working on keeping it there for the duration of the exercise. Here you want to sit at the end of a bench and lean back until your pelvis is in a posterior tilt. This will engage the abdominal muscles. The legs should be held straight out in front of you with the knees straight. Simply lift one leg up to about 45 degrees from the floor and crunch your torso forward to reach a peak contraction at the top. Unlike traditional lower ab exercises that require you lift your legs while laying on the floor, this has much less chance of tilting you into anterior tilt and stressing the lower back while at the same time keeping the tension on the abs at the moment you want it the most. A traditional leg lift will get easiest at the top of the movement, not the ab scissor. Next is the broom stick twist. You’ve likely seen this out of every classic old school bodybuilder, but I’m not sure that they were doing it in the healthiest way for their backs. This should not be a movement you do for high reps and with great range of motion. Instead, you want to round the thoracic spine and posteriorly tilt the pelvis to limit rotation and keep it confined mostly to the thoracic spine. From here, a small 20 degree twist in each direction is enough to fully engage the obliques and get an incredible contraction. Be sure to lean back while doing this to increase the demands of the exercise. The single sided dumbbell carry is one of the most traditional exercises you can do for your core. That said, a carry with a dumbbell in each hand will negate the majority of the core benefits this exercise provides. The offset dumbbell demands that the muscles on the opposite side of the torso contract to keep your shoulders level with your pelvis while you walk. No matter how far you wind up walking with this, the key is to keep the pace natural and the body from tilting. Finally, some think the captain’s chair ab exercises are somehow easier versions of the exercises done from a hanging bar. This is true in only one sense and that is, on your grip. That said, if your goal is maximum abdominal development then you don’t want your grip to be the thing that takes you out of the game in your ab workout. Instead, let the chair bear the weight through your forearms and take your ab exercise arsenal to another level while you fry your abs with each move shown. The key to ab training is not just to make sure you’re getting the most out of every rep you do but to make sure you’re covering all of the key functions these versatile muscles are capable of. My new Core4 Abs program will do just that. I’m putting the science back in ab training to get your abs and core not just showing, but stronger than ever before in just weeks. You can find it at athleanx.com via the link below. If you haven’t already done so, be sure that you subscribe to our channel here on youtube at the link below and catch all of our latest ab exercise videos and follow along ab workouts to get a taste of what real core training can do for you. It’s time to get a six pack and this time, keep it. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Stop Trying to Touch Your Toes!! (NOT GOOD)
Stop Trying to Touch Your Toes!! (NOT GOOD)
5 months ago
If you have been told that being able to touch your toes is a good barometer of your overall fitness and flexibility, then you need to watch this video. Here I’m going to show you why you not only want to stop trying to touch your toes and instead do the move I show you as an alternative. All you have to do is look at the implications this position has for hiding postural flows and imbalances and you will see quickly why it’s something you will not want to keep doing to help you feel more flexible. It starts by letting you test yourself. Can you actually touch your toes? Many people will be able to, but many more will not. Even if you cannot, I can make it much easier for you if I tell you to be sure you roll your butt underneath you before you attempt to bend down. This will place a lot less of a stretch on the hamstrings making it easier for you to fold. The issue with this modification is that many people do this naturally anyway in order to cheat their way to their toes. This really isn’t giving them any valuable information regarding their own flexibility and the health of their posture. In fact, it’s doing them a disservice by convincing them that they are more flexible than they really are and therefore allowing them to shrug off doing anything about it. When you slump forward to touch your toes you are actually initiating much of the range of motion through the thoracic spine. You are flexing forward into severe kyphosis in order to achieve the hands to the toes position. This is only reinforcing a bad tendency for having slumped posture. It gets worse from there however. The low back is forced to round and the pelvis is thrown into a posterior tilt. This is the exact position that someone who is aged and has lost all semblance of good posture will adopt. Even more, the shoulders themselves slump forward and are lacking any kind of scapular stability. All of these issues combined are a recipe for disaster when it comes to proper posture and the insinuation that being able to get into this position of hands to toes is in some way a good thing is misleading to say the least. Instead of being obsessed with whether you can still touch your toes I’m asking you to try something else. Stand about 3 foot lengths away from the wall and reach forward with one leg until you can prop your toes up against the wall. Immediately, you should feel a stretch on the calf of that leg and likely already the hamstring. From here, reach your hands up against the wall slightly over shoulder height and place your palms flat against the wall. Simultaneously walk your hands up the wall while leaning your chest in. The goal should be to ultimately touch your chest against the wall without any care towards whether you are bending down or forward. You are simply supposed to reach your chest forward. If you cannot get there, don’t worry, this is normal. You will however want to work towards getting your chest closer over time. Hold this position for 30 seconds to a minute and don’t forget to repeat on the other leg to balance out both hamstrings. The benefit to this position rather than the slumped forward posture that bending over to touch your toes places you in is the fact that you can maintain thoracic extension while at the same time keeping your pelvis in an anterior tilt. This position of the pelvis is going to place a higher demand on the hamstrings, however in doing so, will reveal any tightnesses in them that you will want to address rather than hiding them by simply allowing your pelvis to roll back during the stretch. This is just one example where old school methods of measuring and working on your flexibility are not helping you. If you really want to get to the bottom of your postural flaws and figure out ways to improve your forward head, rounded shoulders and slumped posture be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. If you want to get a complete workout program that will get you strong, lean and muscular while at the same time helping you to fix bad posture and muscle imbalances, be sure to head to athleanx.com at the link below and get the ATHLEAN-X Training System that best matches your current goals. Start training like an athlete today and stop overlooking the important things in your workouts. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Bigger Arms Fast (RAPID RESULTS!!)
How to Get Bigger Arms Fast (RAPID RESULTS!!)
5 months ago
If you want to get bigger arms there are five things you absolutely have to do. In this video, I’m going to show you the best way to build bigger biceps and triceps, especially when you want to see rapid results. From the way you want to split up your workouts to the exact exercises that are going to deliver the fastest gains, you will not want to miss this. It starts by acknowledging that, despite what you may have been told, you are going to have to go back to adding an “arm day” to your routine. At the very least, if you are training with a full body split you are going to have to add some direct arm exercises like a barbell curl and triceps extension to your workout day. The reason is, though the compound lifts are essential to building a base of strength and size, the specific arm focus you achieve by doing dedicated big lifts for your arms is going to have additional size payoff. Whether you are following a total body split or a push pull legs split, find a way to add at least one big arm movement for each the biceps and triceps to the end of your training days. Alternatively and likely more effective, simply add a dedicated arm training day to the end of your training week. For instance, if you are doing a full body workout on Monday, Wednesday and Friday, add an arm workout for biceps and triceps to either Saturday or Sunday. Now on that arm day, there are a few things you want to keep in mind to make sure you’re getting the most from your workout. First thing is, you don’t want to be excessive with the number of exercises that you are performing to build bigger biceps and triceps. Remember, the elbow is a simple hinge joint that can be trained with just a few solid exercise choices. In fact, early on in my training I attributed almost all of my arm gains to just three exercises; the chin-up, barbell curl and lying triceps extension or skullcrusher. If you want to get elaborate, limit yourself to one exercise in each of the following categories: a stretch position loaded exercise, contracted position loaded exercise and a main compound movement. This would go for both the biceps and triceps. Some sample exercise selections are provided in the video that meet these criteria. Whichever arm exercises you do select, remember to always accentuate the eccentric or negative portion of the lift. That means, always work on slowing down the return portion of the repetition. Don’t simply drop the bar at the end of every rep. Fight to resist it’s return to the starting position and I promise you the gains you see from this will be very quick (especially if you haven’t been doing this up to now). If you are in need of something new, since it seems you’ve been training arms for awhile now and your gains have stalled, there is something you can try. The biceps waiter curl is something that will not only help you to add arm size by building your biceps but it will help you to take the forearms out of the movement to focus on building bigger biceps peaks. The lying EZ bar extension / JM Press combo is a powerful way to manipulate the fatigue that you experience during either version of the exercise to get the most out of both. Either way, whichever exercise choices you make, be sure to never overlook the value of stretching your biceps and triceps at the end of every workout. Just like all other muscles in your body, these can get tight and when they do, they impair the performance of them in the bigger lifts and hold back the size you can see in them from your workouts. Stretch them at night for best carryover and longevity over time. If you are looking for arm workouts that will build not just big arms but your entire body, be sure to head to athleanx.com at the link below and check out our Ultimate Arms program. See how training your entire body like an athlete can have a profound effect on building bigger arms as well. For more videos on how to build bigger biceps fast and the fastest way to add an inch to your arms, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
5 Red Flags You’re NOT Gaining Muscle!
5 Red Flags You’re NOT Gaining Muscle!
5 months ago
Ever feel like you may not be gaining muscle as fast or as much as you would like to, despite going to the gym and being consistent with your workouts? In this video, I’m going to show you 5 red flags that can help you determine that this may be the case before it’s too hard to do something about it. Each of these early warning signs will serve to get you to take notice and quickly change up your training so that you can start making nothing but gains. We all know that gaining muscle is something that will take us an extended period of time, especially once we are past the newbie gains stage of our training. That said, when it seems like an eternity without seeing any appreciable progress it can become pretty frustrating and sometimes even to the point where we want to give up. That would be a mistake. You can do something to get back on the right track and to seeing muscle building goals being reached very quickly. The first red flag to be on the lookout for is the lack of a pump from your workouts. Once believed to be only a side effect to please your ego, the pump is now recognized as something much more important. Through intracellular tension stress on the muscle cell, the pump is capable of driving a stimulus for muscle growth that was once overlooked. Beyond this, the lack of one can be a hint that you may be too one dimensional in your training focus. Time to switch it up or at least, mix it up. Second, you need to get sore in your training. Well, not that kind of soreness. What I mean is that when you attempt to contract a given muscle as hard as possible you should be able to feel a discomfort within the muscle belly indicative of a strong mind muscle connection. If you are not, then even your bigger compound lifts are struggling since they represent the sum effort of all the individual muscles to the task at hand. Third, you can learn a lot from the color of your urine. If you are peeing too yellow then you are likely not taking in enough water and are in some state of dehydration. This is a major problem. Just as it is impossible to grow a flower without water, growing a muscle in a dehydrated environment is not a good idea. Beyond the clarity however is the frequency. At a minimum, you need to be going to the bathroom at least 10 or 12 times a day. If you are going less than this then you need to up your water intake as soon as possible if you want to see muscle growth and gains. The fourth red flag has to do with your recovery from your training. If you are not recovering between workouts then you are likely not having an anabolic effect from the next workout you are about to do. That is a problem. You can stave this off and foretell when this is about to become especially problematic by taking out the old school bathroom scale and squeezing it with two hands as I show you. Take the reading and look for a ten percent drop-off from morning to morning. This would indicate that the central nervous system is not as recovered as it should be, which is often the first to fatigue before the muscles stop responding. Finally, take a note of your performance in your workouts from set to set. If you are seeing more than a 10-15% drop-off in the amount of weight you can handle from one set to the next (especially early on in your workout) or a greater than 30% drop in the number of reps that you can perform when resting 90 seconds between sets, then you are likely not recovered and will start to see muscle gains come to a halt. Increase the amount of time you rest between sets to see if that corrects the issue. If it does not, take a hard look at your training and be willing to make changes to get yourself back on track. So to recap for those that prefer lists: 1. Lack of Pump 2. Lack of Contraction Soreness 3. Not Peeing Clear at Least 10 Times a Day 4. Grip Strength decreasing - CNS burnout 5. Intraset Recovery - 10-15% Drop Off in Strength Between Sets If you are looking for a training program that will help you to get nothing but gains, without overtraining, be sure to head to athleanx.com at the link below and get the program that matches your exact goals. Start training like an athlete and see how much faster you can see uninterrupted muscle gains within even the first few weeks of workouts. For more videos on how to build muscle and the biggest muscle gaining mistakes and lessons learned, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Do This EVERY Day | NO More Low Back Pain! (30 SECS)
Do This EVERY Day | NO More Low Back Pain! (30 SECS)
5 months ago
If you suffer from occasional or even chronic low back pain, you are definitely going to want to watch this video. I’m going to show you a single exercise that you can do anywhere, every single day, that won’t take you more than 30 seconds to do and will help you to get rid of that low back pain forever. Understanding the selection of the exercise however requires a brief discussion of the reasons for your lower back pain in the first place. In general, pain the low back can be categorized into one of two categories; neurogenic or muscular/joint related. The nerve related pain is almost always due to an issue with a lumbar disc or the nerve roots that exit the spine and travel to distant regions of the body. When you have nerve related pain it is always best to get examined by a doctor to confirm and then form a treatment plan specific to resolving the issue. When the issue is muscular in nature however, or has had consequences on the joints of the low back because of the tight and weak muscles, then it is time to take matters into your own hands and do something about it. The irony of low back pain is that most of the time the pain you feel is simply a symptom of a bigger issue somewhere else. For instance, the lower back should be a stable area of the body. The joints should provide very little movement in the form of rotation or side bending and the muscles should be capable of providing rigid, almost girder-like support, of this region. This is usually the case however, when the muscles of the hips below get weak…they often look to the muscles of the low back to assist. This places a demand on the lumbar paraspinals that they are simply not equipped to handle. It is then that you are likely to experience tightness or spasm that provides the stability that was compromised but in a very unhealthy and unpleasant way. Likewise, when the hips do not maintain the mobility they need given their ball and socket structure, then the low back is often the area that is asked to pitch in and lend mobility. As discussed earlier, this is a problem since this area of the body is designed to be stable. The key to changing the course of your low back pain is learning how and how often to intervene before any of this happens. This is where the reverse hyperextension exercise comes in. This is incredibly powerful because it is driven from the ground up as the kinetic chain desires. The glutes are the muscles that drive the low back instead of the other way around. Additionally, this is an exercise that can be done virtually anywhere that you can lay down and let your feet hang off the edge. I show it on a bench, a glute ham raise and even reference how you can easily do this on your bed each morning. The key is initiating the contraction in the glutes as opposed to trying to lift the legs with your low back. While the hyperextension is another great way to strengthen the lower back, it is one that is likely to be more difficult (especially for those suffering from lower back pain or weakness at the moment) and less likely to be able to be performed without modifications. Try this once or twice a day, aiming for 10-12 high quality repetitions. Don’t worry about racking up more and more reps here. The key is that you only do ones that you can control and be sure you are initiating the right way with the glutes rather than the low back muscles. If you find this helpful, please do me a favor and share it with a friend. If you are looking for a complete workout program that never overlooks the importance of the smaller exercises or movements and builds them in seamlessly to the heavier training you do to build muscle and develop a powerful athletic physique, head to athleanx.com at the link below and get the program that best matches your goals. For more videos on how to fix low back pain instantly and the best way to treat a disc issue if you have one, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
BIG Biceps | LIGHT Weight (6 Minute Workout!)
BIG Biceps | LIGHT Weight (6 Minute Workout!)
5 months ago
If you want to build big biceps you don’t necessarily have to always focus on lifting heavy weight. In this video, I’m going to give you a complete biceps workout that you can do with lighter weights than you normally lift and still get massive growth in your biceps. This entire workout will take under 6 minutes if you are willing to trade in workout length for intensity and effort. It starts in an odd position to do a barbell curl, sitting down. The seated barbell curl provides you with two distinct advantages when doing it versus a traditional standing barbell curl. Both have to do with the limited range of motion in the bottom 20 degrees of the lift. First, when you are sitting and you take away that first portion of the movement, you are decreasing the amount of cheat and sway that you use to lift the bar. This forces the biceps to do more of the work and decreases the contribution of the front delts to the lift. This should allow your arms to get a better stimulus from the exercise when they are most fresh. You want to take this first set to failure and immediately stand up and perform a drop set to failure again. The standing position allows you to get that full range of motion at the bottom of the curl and take advantage of some of that momentum to keep the set going through failure and push the metabolic fatigue even further into the hypertrophy zone. From here, you strip off 10 pounds from each end of the bar and repeat the process again. The second major benefit of the seated barbell curl is an anatomical one. When you take away the first twenty degrees of the range of motion on the curl you decrease the contribution of the brachioradialis from the exercise. This smaller muscle lies distal to the biceps and is often first to fire when it comes to getting the bar through the sticking point of the exercise. The problem with this is that this muscle is also likely to first fatigue, which would shortcut the efforts of the very muscle that you’re trying to develop. Instead, save it for the second half of the combo so that it can add to the strength of the overall exercise, especially when the biceps is fatigued and can benefit from the additional help. Finish out with one more drop set combination - this time with just the bar - and try to complete this entire 3 set drop set in under 3 minutes. One of the most valuable elements of this workout is the condensed time period in which you are supposed to complete it. This demands that much more work is being done by the biceps than it may be accustomed to - yet another stimulus for growth. The second and final half of the biceps workout occurs with an EZ Curl bar up against the wall. The strict curl into cheat curl is one of the greatest and most powerful biceps building exercises you can do. To perform the strict curl, make sure that you keep the back of your head, upper back and butt up against the wall at all times. Resist the urge to let any of them release from the wall in order to swing the weight up. Go to failure and then step away from the wall to perform one more drop set to failure, this time using momentum. Do this in three drop sets like you did the seated barbell curl and your biceps should be fried. This is an amazing way to torch your arms in just under 6 minutes and feel as if you have been training them for an hour. Remember, you don’t have to train long if you’re willing to train hard. If you’re looking for a complete program that helps you to build big biceps without having to use heavy weights all the time, you can head to athleanx.com and check out the programs that I have available. Start training like an athlete and build an amazing body in the new year by following the step by step plans. If you are looking for more bicep workout videos and exercises for biceps to build your peaks, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
6 BEST Triceps Exercises (ANATOMY BASED)
6 BEST Triceps Exercises (ANATOMY BASED)
5 months ago
When it comes to choosing tricep exercises, there are many to choose from. In this video, I am going to give you the top 6, or as I like to call them, the Super 6 exercises to build your triceps. To make these selections, we first need to dive into the anatomy of the triceps and their function. We know that all 3 heads of the triceps cross the elbow in order to provide extension at the elbow. However, the long head attaches to the scapula as opposed to the upper arm, which means that it’s level of stretch and contraction differ from the medial and lateral heads of the triceps. In the case of the long head, to reach full stretch, the arms must be raised overhead while peak contraction is gained by extending the arm back behind the body. In order to optimally build the triceps, the 6 exercises that I chose were based on placing all 3 heads of the triceps into peak contraction, full stretch, and the ability to provide progressive overload. ======================== 1. Triceps Rocking Pushdown ======================== I love this modified triceps exercises because it allows for peak contraction of the long head while maintaining the optimal line of resistance that you might otherwise be missing when doing traditional tricep rope pushdowns. By rocking backwards while simultaneously pushing the rope down, you are able to keep the cable (line of resistance) perpendicular to your forearms which means the triceps are continuously under tension. ============================== 2. Lying Overhead Triceps Extensions ============================== This traditional triceps exercise is great for putting the long head of the triceps into full stretch while under load. You don’t want to bring your arms all the way vertical because with the arms standing parallel to gravity, the triceps are no longer under optimal resistance. When at the stretch position, allow your hands to drop a little further to the ground as this will give peak stretch to all three heads of the triceps ====================== 3. Incline DB Power Bombs ====================== This is another triceps exercise that puts the long head on stretch while under load. I prefer this exercise to the classic standing overhead extension because the incline position allows for the elbows to be in front of the body and in the scapular plane. The standing version places your elbows out to your sides which we know is a position equivalent to the behind the neck press. ==================== 4. DB Triceps Kickbacks ==================== Now, before you call this a sissy movement, I believe that the db kickback is great triceps exercise, especially to hit the long head. Why? You are able to get the arms back behind the body, which by this point, we know means the long head of the triceps is now under peak contraction under load. Remember, you don’t have to use super light weights on this triceps exercise! ===================== 5. Close Grip Bench Press ===================== The close grip bench press is a great way to build triceps mass in all three heads. While the exercise doesn’t allow for peak stretch or contraction of the long head, you can load this exercise heavier than most other triceps exercises. The amount of load will still have a great stimulus for growth on all three triceps heads and also provides an opportunity for progressive overload. ==================== 6. Weighted Upright Dips ==================== This is another triceps exercise that allows us to train under greater load that helps to make up for the lack of peak stretch and contraction of the long head of the triceps. One trick to help give better influence over the long head is the lean forward a little bit, allowing the arms to be a little further back in relation to the body. The further back the arm is, the closer it is to peak contraction. Next time you are looking to build your triceps, take a look at this list not only to see what my 6 favorite are, but what you should be looking for in each exercise. Remember that long head takes up 2/3 of the triceps, which makes up for 2/3 of the upper arm. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selections based on anatomy and biomechanics, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come. For more videos on how to build bigger triceps, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Jesse vs. Greg Jennings (MADDEN CHALLENGE!)
Jesse vs. Greg Jennings (MADDEN CHALLENGE!)
5 months ago
Jesse really bit off more than he could chew this time. He decided to challenge two time pro bowler and Green Bay Packer Super Bowl Champion Greg Jennings to a game of Madden Football. As you may or may not know, Greg Jennings has been quite synonymous with this popular video game after video footage years ago showed him carrying the team on his back doe, all with a broken leg! The groundwork for this challenge was laid in a recent visit to Jeff Cavaliere’s gym for a training session. Jesse decided to open his mouth and wasn’t prepared to be taken up on his challenge. Greg Jennings, Madden Football player and actually in the game, was ready to step up and put a beatdown on the cameraman from ATHLEAN-X. No broken leg or even the hardest hitting safety in the league is enough to keep the champ down. Watch as the game unfolds and see if you can predict the final score before it happens. Keep in mind, this is only a one quarter long game. If you would rather see an actual workout than Jesse and his poor video game skills, be sure to check out the full NFL player workout with Greg and Jeff Cavaliere on this channel. You can subscribe at the link below. Be sure to turn on your notifications so you never miss a new video when it’s published. In the meantime, if you want a step by step program for building ripped, athletic muscle be sure to head to athleanx.com at the link below to get a 90 day workout and meal plan to guide you through every workout. Check out Greg’s instagram @theofficialgj for updates on his training progress.
How to Get THIS Lean (YEAR ROUND!)
How to Get THIS Lean (YEAR ROUND!)
5 months ago
If you want to get a lean, ripped body and keep it year round you are going to want to watch this video where I share how I do it. Be forewarned, there are no secret shortcuts or gimmicks to doing this. As a matter of fact, there are many sacrifices that have to be made in order to get to an ultra lean body fat level and you will have to ask yourself whether it is worth it to you to proceed. That said, here are the major components of how I do this year round. First, I believe it’s important to discuss when you are deciding to first make this your goal to be lean and ripped. If you are doing this for the first time in your life in your late thirties or even older, it is going to be much more difficult to achieve ultra lean levels of body fat than had you started training and watching your nutrition in your teens or twenties. This is mostly due to the habits that are required to maintain the discipline to get this ripped as well as the fact that hormonally you are providing an opportunity to improve an already impressive body comp the more lean and muscled you are as opposed to someone who has much higher levels of body fat and lower levels of lean mass. That said, there is no reason to be discouraged about starting at any age. You can look absolutely amazing no matter where you start from and it takes a dedication to the following main areas when you do decide to start. We first start with nutrition. As a matter of fact, your diet or how you eat is going to be the absolute most important part of how lean you look. There is nothing that can overcome a bad diet when it comes to getting ripped (even cardio as we’ll talk about in a second). When it comes to nutrition many will opt to be exclusionary to either fat or carbohydrates in their pursuit of leanness. I think that this is a long term mistake. It is never a good idea to adopt an eating style that requires you to eliminate or drastically cut down one of the three main macronutrients from your diet. Instead, it is much healthier and successful long term to consume all three but to make wiser food choices from within the categories. I share in the video some of the repercussions I faced early on from being exclusionary when it came to dietary fats in my eating plan. When it comes to training, there is no truth to the myth that you should train with light weights and high reps to get ripped. As a matter of fact, you can actually build muscle using light weights if you do it properly and it’s something that you want to make sure that you do along with lifting heavy weights and training to eccentric failure. It’s not a choice of one over the others. Your job, when you are trying to get ripped and lean, is to train with all of the options in your arsenal to build as much lean body mass as possible knowing that it is going to help you long term to maintain very low levels of body fat. Other things I do are I take my supplementation seriously and aim to provide my muscles with the highest quality ingredients at the times that are most likely to satisfy their needs. The ATHLEAN-Rx supplements are heavily relied on here as well as some one off vitamins like green tea extract or raw foods like ginger and cinnamon. Sacrifices, as mentioned earlier, are going to have to be made however if you want to achieve this level of leanness and maintain it all year. I for instance, do not partake in drinking alcohol or eating sweets (but for one or two times a year). Is this a requirement for you to look lean and muscular? Not at all, however to maintain very low levels of body fat you will likely have to forego some of your current habits and that may not be something you want to do. Ultimately, the choice is yours. I just wanted to be able to share with you the process I go through and that helps me to maintain my leanness well into my forties and beyond. If you are looking for a step by step meal plan and workout plan that will help you to follow the same thing I do to get this lean and stay this lean year round, you can find all of our plans at athleanx.com via the link below. Start training and eating like an athlete and you’ll be amazed at how quickly you can change the entire look of your body. For more videos on what I eat in a day, a full day of eating and meal plans to build muscle and get ripped, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Brutal Lower Ab Workout | 6 Minutes (FOLLOW ALONG!)
Brutal Lower Ab Workout | 6 Minutes (FOLLOW ALONG!)
6 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW If you want to get six pack abs you may think that you have to spend hours a day trying to get them. That is not the case at all. If you are able to commit to a consistent but short effort you will be amazed at how much better your abs could look in a short period of time when combined with a focused attention to what you are eating as well. In this video, I have a short 6 minute lower ab workout for you to do along with me. As you will see and feel, an ab workout does not have to be long to be effective. As a matter of fact, I would probably say that the longer the ab workout goes, the less effective it becomes. The key to this working is that it is short enough to allow you to do it consistently without having to fight to schedule it into your normal routine. Remember, the key to getting six pack abs is consistency. Now, don’t think that just because you might be doing the same set of exercises that it is becoming less effective. It is not. The choice of ab exercises in this workout is broad enough so as to cover the major functions of the lower abs. There are bottom up movements that better are better able to influence lower ab muscle fiber recruitment while still including rotation which will train the core as it is meant to be. The point of this video is to give you a follow along lower ab workout that you can do anywhere. There are no special pieces of equipment needed to do this. All you need is your body and some space on the floor. You might actually need a bit more than that, and that would be a heavy dose of determination to try and resist the burn of these exercises as you do them. Remember, the pain from ab training is usually only temporary. As soon as finish the exercise and the lactic acid starts to clear the abdominal muscles, you feel normal again. See if you can follow the entire lower ab workout along with me, resting when I do. If you need extra rest for some reason, don’t be bashful - take it. Maybe you can only do 45 seconds of one of the 60 second exercises. That’s ok, do what you can and rest for the remainder of that exercise. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows: Figure this 8’s x 30 seconds Hands Back Raises x 60 seconds Twisting Pistons x 60 seconds Rest 30 seconds Seated Ab Circles CW x 60 seconds Seated Ab Circles CCW x 60 seconds Scissor V Ups x 30 seconds 21 Crunch x 30 seconds So there is a lower ab workout you can do at home with no equipment that will get you started on getting that six pack you’ve always wanted. If you want to speed up the process you will want to make sure your diet is in place as well. If you want a step by step meal plan to get you ripped fast, head to http:/athleanx.com and get the ATHLEAN-X Training System. For more ab workout videos that you can follow for a six pack, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and be sure to turn on notifications so you never miss a new video when it’s posted.
THIS is How to Lose Fat (WORKS EVERY TIME!)
THIS is How to Lose Fat (WORKS EVERY TIME!)
6 months ago
If you are wondering how to lose fat then you are going to want to watch this video. It doesn’t matter which diet plan you are following right now to lose weight, the key to your long term permanent success lies much deeper. Even science based diet plans that claim to prove the fastest way to lose body fat won’t stand the test of time if you are unable to do the most important thing when it comes to nutrition, and that is stay consistent with your approach. In this video, I show you the number one truth about nutrition and losing weight. Without consistency, your chance of keeping off the weight you lost is almost zero. The most important thing you can do is not turn to the latest pubmed studies to supposedly prove how you should be eating but rather determine if the way you decide to eat is going to be something you can do forever. I’m actually not one to demonize one way of eating over another. Instead, I encourage everyone to adopt the nutrition plan that is most conducive to their lifestyle and is going to be something that they can do for the foreseeable future. This often revolves around a much deeper ideology and one important unavoidable truth. And that is, getting ripped and losing fat is going to take commitment. Period. It is going to take a long term permanent commitment to either spending a bit more time than you are right now or money to get where you want to be. This can be boiled down to a simple three words and how they interplay together to formulate these requirements. These are fast, cheap and good. When it comes to nutrition and eating you can get fast, cheap and good but you can’t get all three. In fact, you can only choose two of these three options. In only one world is it possible to get fast, cheap and good nutrition and that is if you are living at home with your parents and they are spending the time, money and effort to prepare your foods for you but even in this example, someone is still sacrificing something - it’s just not you. More realistically, you are going to have to choose from these other options. In fact, there are only two viable options to diet success since the fast and cheap option is usually one that isn’t conducive to what you’re trying to achieve with your body goals. When you go this route you are left with foods that are likely not healthy or good. This is a quick road to disaster and not one that is recommended. This leaves the other two options. If you go the fast and good route then you are likely going to have to take advantage of pre-cooked foods in your local Whole Foods or even start using a meal prep company to provide your meals for you. Both of these are going to require a financial commitment that you may or may not be able or ready to make. On the other hand, if you would prefer to save a good bit of money you can purchase these foods yourself in their raw, natural states and then cook them yourself. This of course if going to take much more time and is going to require that you are willing to make the time commitment to getting this done consistently. Even if you do a full day meal prep or choose to prepare your meals daily. The fact is, you can’t escape nutrition commitment when you want to get your diet right and lose weight. Losing body fat is one of the hardest things you can do because it takes a 24/7 commitment that many people can’t make. Anyone can get themselves to go to the gym for an hour a few times a week but it takes a lot more effort to be conscientious of what you’re eating for the remaining 23 hours. Don’t get fooled by quick fixes. There is no such thing when it comes to getting ripped. If you’re looking for daily guidance on how to make this process much more automatic for you, then I think I can really help you out. My step by step meal plans are available in all of our programs available at the link below, depending on your exact training goals right now. Learn how to make eating almost automatic and take the stress out of nutrition once and for all with the X Factor Meal Plan at athleanx.com. For more videos on nutrition and the best diet plan for getting ripped and losing body fat, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Train Like an NFL Player (FOOTBALL WORKOUT!)
Train Like an NFL Player (FOOTBALL WORKOUT!)
6 months ago
If you ever wondered whether you could cut it as an NFL player, you first have to see if you can make it through an NFL football workout. In this video, I take former Green Bay Packers Super Bowl Champion Greg Jennings through a dynamic leg workout to help him build explosive strength and athleticism. See if you can keep up as you follow along this complete leg workout. To start, we have to make sure we warmup. Most of the time, people turn their warmups into workouts by making them too long. The only goal of your warmup should be to prepare your body to be capable of performing the exercises of the workout without form compromise or injury. The leg swings and hurdle unders are two of the fastest ways to mobilize the hips and muscles of the legs to prepare you for the work to come. First exercise up is the banded box squat. As part of a lower body dynamic workout, the goal for this training is not strength. Instead, you want to focus on speed of movement and overall athleticism and power. This means that the overall system load you want to subject yourself to is about 60 to 75 percent of your 1RM in combined resistance (from both bands and the weight on the bar). Ideally, you will put about 20-30% of this in the form of bands. Realize, in the case of this example, Greg is being represented as a 300 pound squatter. Sixty percent of this would be 180lbs. With one hundred and thirty five pounds on the bar and fifty pounds in band resistance, we are able to reach the goal system weight total. Keep in mind, this resistance is only realized at the top of the movement where the bands are fully stretched. At lower depths, the bands are more slack and there is less tension being contributed to the bar. This does help to match up the strength curve of the added resistance to the natural resistance of the squat as an exercise however. Next, we perform a combination of a front side loaded bulgarian front squat with a backside loaded version. The difference is simply the position of the body in space. When standing upright, the load is going to be borne by the quads primarily. When leaning forward, the hamstrings and glutes will take the lion’s share of the workload. The key in either environment is not to place your front foot up on a box if your back foot stays on the floor. This either limits range of motion of the working leg or completely eliminates the tension on this leg at the top of the rep. To finish up the workout, you have to add more to this banded exercises and unilateral leg exercise. It’s important to include a dynamic jumping or sprinting exercise. In both cases, you can either do a straight vertical exercise, horizontal exercise or change of direction movement. Here we do twisting box jumps for that athletic change of direction. The reps should be kept precise and at high energy. If you find that you are fatiguing and that the quality of the jump is declining then you need to stop your set and regroup before continuing. Finally, the hip hinge is a critical component that needs to be trained. We choose the cable pull through as a great option to get this done. Just like the upper body equivalent, the face pull, it is key that you fire up the right muscles here to perform this exercise correctly. Make sure that the often underactive glutes are what does the work here by keying on their firing and sequencing on every rep you perform. This is just a sample of one type of lower body workout that an NFL player might do. Of course, you want to be sure that you are working on your max effort strength levels as well. For a complete program that works all of these training methods into one step by step program, be sure to head to athleanx.com at the link below and check out the Monster Maker program. For more videos on how to train legs like an NFL player and the best football workout for building big strong legs, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when we put one out. Train Like an Athlete - athleanx.com/monster Subscribe to this channel here - usa-video.net/u/jdcav24
Free Weight vs. Bodyweight Exercises (BACK EDITION!)
Free Weight vs. Bodyweight Exercises (BACK EDITION!)
6 months ago
If you had to choose between free weight exercises or bodyweight exercises for building muscle and strength, which would you pick? In this video, I’m going to break down the most popular back exercises to show you the differences between equivalent movements as they relate to the motions performed in the exercises. Beyond that, you’ll see which versions hold certain advantages over the other as well as which exercise you should be swapping in when you only have access to either the bodyweight or free weight version. We start today by looking at the back exercises. This series will eventually cover all of the major muscle groups in the body and arm you with the ability to make smart exercise selections regardless of what environment you’re training in. When you do your back workouts it is helpful to think of the different planes of motion that the back can be trained in to make sure you overlook none of them in your training. First, we look at the the vertical pulling movements. Right away, the bodyweight back exercise that should stand out to you here is the pullup or chinup. Depending on which direction your hands face on the bar will determine which of these you do, however mechanically they are very similar. If you wanted to transfer the pullup or chinup to a free weight exercise in the gym however, the obvious choice would be the lat pulldown. Again, here you can perform this with either an overhand or underhand grip. Keep in mind, when you perform either the chinup or the underhand pulldown, you are getting a heavy involvement of the biceps as well. While the pullup and the traditional pulldown are better at focusing the work on the lats. The biggest difference between the muscle activation of these two different exercise options is the involvement of the core muscles. When performing this back exercise as a free weight lat pulldown, your abs and core don’t work nearly as hard as they do when doing the bodyweight pullup. This is because of the activation of the hip flexors pressing up into the pad to lock yourself into the machine. When the body is suspended on the bar and free to rock and sway, it is the abs that have to contract hard to make sure this doesn’t happen. Next, we look at the horizontal pulling movements. On the free weight side is the classic barbell row. On the bodyweight side is the inverted row. Both of these work the back muscles in the same way in the same plane of movement. That said, there are some distinct differences that you want to be aware of when making your selection. First, the barbell row clearly provides an opportunity for more precise progressive overload and is therefore a much better strength option. That said, the inverted row can be modified to make it more difficult. You can simply straighten out your legs or even place them up on top of a box for a greater challenge if needed. Additionally, while the barbell row can be somewhat strenuous on the lower back if you are having back weakness or pain, the inverted row will place no such stress on this area. Finally, the straight arm pushdown is one of the best free weight exercises you can do for your back. This allows you to work on developing your straight arm scapular strength, an overlooked element of a complete back workout. If you don’t have access to a gym however, all is not lost. As promised in this series, I show you an alternative you can do with bodyweight. This is the inverted straight arm pushdown. By pushing down into the bar and initiating with the lats, you are working your back muscles in the same way and have an opportunity for great benefits as well. As you see, there are back exercise equivalents regardless of whether you are using bodyweight exercises or free weight exercises. The key is to understand what it is you are trying to accomplish with each move so if you have to make a swap due to limited equipment or skill, you know exactly which move to make. If you are looking for a step by step workout program that will guide you with the best exercises at the right time to get you the fastest results possible, be sure to head to athleanx.com at the link below and check out the programs to get started training like an athlete today. For more bodyweight versus free weight exercises and complete workouts, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Hrithik Roshan 60 Day Transformation (THE TRUTH!)
Hrithik Roshan 60 Day Transformation (THE TRUTH!)
6 months ago
Hrithik Roshan is a famous Bollywood actor who has stirred up a buzz with his incredible body transformation where he went from fat to fit in just 2 months for his newest movie WAR. In this video, I am going to delve into what I believe is the truth behind his transformation and what you can learn from it. The first thing to note about Hrithik Roshan’s transformation is that in his before & pictures, there is not much difference in size in his arms and shoulders, as well as an outline of abs. The biggest difference isn’t the amount of muscle that he put on, but more about shedding the fat. By getting much leaner, Hrithik’s transformation appears a lot more drastic than it really is. The next thing that we need to look at with this body transformation is that there is a possibility that Hrithik’s transformation did not actually take place over the course of 60 days. In an interview with Aamir Khan, he clarified that his personal transformation for Dengal took place over the course of several years to build muscle and that the shedding of fat is what occurred in 5 months. Thus, it is likely that Hrithik Roshan’s transformation is being misconstrued. The next and possibly the most important thing is that when looking at body transformations, such as Hrithik or Aamir’s, is to look at the default state of the individual prior to the transformation. Hrithik Roshan is known as the Greek God of Bollywood, and for good reason. Before his fat state, he was known for being in incredible shape and taking great care of his body. It is much easier, especially in your 40s and 50s, to get fit if you have had some sort of training base in the past. To make a 60 day transformation such as Hrithik’s, it would be incredibly difficult to achieve those results if he had not been in as great shape prior to his weight gain. Hrithik Roshan’s transformation also involved an alteration to his training. Suffering from disc problems, he had to make sure that his training was safe but effective and did so by using what he called “Zero Momentum Reps” - a training style that I have been a proponent of in the past, especially when dealing with injuries. You should also take note that it is important to change your training styles when you start to notice your progress stalling. You can’t rely on progressive overload forever, so you need to change the style with which you change, just as Hrithik did. Lastly, it is important to understand that nobody can make a transformation like Hrithik Roshan did in just 60 days unless they have their nutrition in check. To lose that amount of fat and to become as lean as he is, he had to make sure that he was eating the right foods. However, that’s not the end of it; Hrithik has said himself that he found it much easier when he discovered the healthy foods that he enjoyed eating. If you can find foods that you enjoy eating, your diet will be sustainable and become a part of your lifestyle. So, when looking at body transformations, such as Hirthik Roshan’s transformation or Aamir Khan’s transformation, it is important that we don’t just look at the start and end points, but that we look at how they made that transformation. In Hrithik’s case, it was having a default state that was lean and muscular, his muscle building took course over many years prior, he adapted his training, and he found sustainable eating habits. If you are looking to make your own body transformation with a science based, step-by-step workout and nutrition plan that will help you achieve the body that you’ve always wanted, click the link below and check out the ATHLEAN-X Training System that is best suited for your goals. For more videos on how to make your very own transformation using free training tips, nutrition advice, and injury prevention; be sure to click the link below to subscribe to this USa-video channel and don’t forget to turn on your notifications so that you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get a WIDER Back (V-TAPER!)
How to Get a WIDER Back (V-TAPER!)
6 months ago
The fastest way to get a wider v-taper back is to focus your attention on the muscles in the back that contribute the most to width. In this video, I’m going to show you the best back exercises you can do to build up your lats, teres major and teres minor in order to get the widest back possible. We are breaking out the science here to get you the best results you can from your workouts. First, it always helps to look a bit at the anatomy of the muscles you are trying to develop. In the case of back width, the three that have the greatest impact are the latissimus dorsi, teres major and teres minor. Odds are, you may have been focusing a pretty good amount of attention at developing your lats but have you ever stopped to think what you should be doing for those other two muscles. The truth is, if you want to build a great v-taper back then you need to look at the best ways to train all of these muscles. The good news is, all it takes a few small tweaks to exercises you may already be doing to shift the focus of the workload onto either of these three muscles. When you see just how easy this is to do you won’t feel overwhelmed at all and will be excited to go try some of these small exercise tweaks right away. First, let’s talk about the lat pulldown machine. Actually, this machine is a little misnamed since you can preferentially train more than just the lats here. That said, if you want to hit the lats the most you want to be sure to perform an underhand pulldown or a rocking pulldown. The key here is that you want to get the elbows out in front of your body as far as possible to place a greater stretch on the lats. Also, as you pull down, each of these exercises will give you the best chance to keep your arm tightly adducted to your side to maximally activate the lats. If you wanted to shift the focus to the teres major all you have to do is take a much wider, overhand grip on the bar and do a pulldown. This takes away some of the lat favorability of the exercise and shifts the load more to the muscle you are trying to develop. By attaching a rope to the pulldown machine you can incorporate external rotation at the shoulder and do a better job of recruiting the teres minor (a rotator cuff muscle) to perform the exercise. The name of this exercise is the face pulldown, and it’s a fantastic exercise for building up the complete va taper of your back. Keep in mind, all of these variations can help you develop a wider back and all of them can be performed on a pullup bar if you don’t have access to a lat pulldown machine. Additionally, you can target the teres major with a landmine setup as shown in the video. Once again, remember to keep your elbow out wide away from your torso and position yourself perpendicular to the landmine olympic bar setup. Want more lats? Just step to the side of the bar and pull it up parallel and tight to your body and you’ll shift the focus instantly. Finally, the one arm hi pulley row is a great way to place the lats on tremendous stretch and take them through their full range of motion. This may be one of my favorite ways to build a wider back. Shift the attachment to a rope handle and perform the tried and true face pulls and you’ve just added another exercise to your teres minor building arsenal. The key to building a wider back is to understand which muscles you want to focus your efforts on and which back exercises to the best job at getting the job done. Here I’ve just shown you quite a few options to do that. If you’re looking for a complete program that will help you to put the science back in all of your workouts, be sure to head to the link below and check out the athlean-x training system best suited to your current goals. For more back workout videos and the best science based tips for building a wider v taper back, be sure to subscribe to our channel using the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get Wider Shoulders (FAST!!)
How to Get Wider Shoulders (FAST!!)
6 months ago
If you want to build wider shoulders fast you need to narrow your shoulder exercise selection and broaden the weight selection you use when performing them. In this video, I show you how a simple side lateral shoulder raise can do everything you need it to do to create extra width in your delts. You just need to be willing to perform the shoulder exercise with both heavy and light weights. First, let’s start with a little shoulder anatomy. The middle head of the delt is the one that is most visible when looked at from the front. It is the one that is going to create the most lateral width in the delts. That said, both the front delt and rear delt has overlap anatomically with the middle delt and doing exercises to improve them will only benefit the way your shoulders look from any angle. That said, when it comes to building up the middle head of the delts your best exercise option is the side lateral raise with a dumbbell. First of all, it is a good idea to do these only one arm at a time instead of two arms at the same time. This will give you a better chance to concentrate on doing the exercise correctly and limiting the amount of muscle substitution that occurs when you do your lateral raises. The second benefit here is that when you have to lift two dumbbells at once, you are asking that your core be able to stabilize the combined weight of the dumbbells. This is twice as hard than if you were to introduce just a single dumbbell at a time, thereby putting the focus more on the delts than on the core and helping you to get more from it. When you are ready to perform the exercise you have two major options; both of which need to be performed if you want to maximally build up your shoulders. The first is to grab a light dumbbell and do the lateral raise with a focus more on muscle recruitment and metabolic overload. The light dumbbell should give you a chance to isolate the middle delt as much as possible and make it do the lion’s share of the work. The increased workload will go a long way towards improving your muscle growth while helping you to establish a better mind muscle connection with a muscle that often times sorely lacks this. When performed with the lighter weights, you are able to crank out more repetitions and get a metabolic stress reaction. The accumulation of both lactic acid and hydrogen ions in the muscle (the things that cause your muscle to burn when you are performing the exercise) provides a chemical stimulus for growth that cannot and should not be ignored. That said, lifting light weights alone would rob you of a chance to provide muscle growth and width in the shoulders from an alternative stimulus - heavy weights and progressive overload. This is where the cheat lateral raise comes in. Here you want to swap out the light dumbbell for a heavy one. The initiation of the movement is less about isolated muscle contraction and more about getting more weight to the top of the exercise. From here, you do your best to eccentrically contract the middle delts to slowly lower the dumbbells back to the starting position. The acceleration of the weight on the concentric part of the lift takes advantage of another growth stimulus - compensatory acceleration - that helps to recruit more type II muscle fibers which are more capable of growing faster than slow twitch fibers. Either way, my best recommendation for getting wider shoulders fast is that you not only be sure that you lift both heavy and light weights when you perform you shoulder lateral raises but that you immediately start prioritizing whichever you aren’t doing enough of right now. For example, if you lift mostly heavy weights for your shoulders then introducing the lighter dumbbells is going to have a fast impact on the response you see from this exercise. On the contrary, if you introduce heavy weights to a regimen that is mostly build around lifting lighter weights then you will be shocked at how quickly your shoulders respond to the cheat lateral raises. Just remember to not become attached too much to a single way of loading your shoulders and be sure to include both if you want to see the best results from your training. If you want to build not only your best shoulders but every muscle in your body faster, then it is time you start putting science behind every workout and exercise you do. I’ve done that for you already in a step by step plan available at athleanx.com at the link below. Click there and grab the ATHLEAN-X Training System and start training like an athlete (and growing like one) today. For more videos on how to build bigger, wider shoulders and to see the perfect shoulder workout be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Squatting Knees Over Toes (THE TRUTH!)
Squatting Knees Over Toes (THE TRUTH!)
6 months ago
If you squat you have likely been told to never let your knees go past your toes. If you do, you will likely damage your knees, tendons and integrity of your joints. In this video, I’m going to tell you the truth about squatting knees over toes and break down the biomechanics of the squat exercise to help you better understand this controversial opinion on this popular leg exercise. To start, it’s helpful to understand that the squat is performed with coordinated movement between the hips, ankles and knees. When there is a limitation at one of the joints in the kinetic chain there will be compensations that occur that alter the biomechanics of the squat exercise and can lead to breakdown and issues down the line. When we squat too much with our knees, you see the characteristic forward movement of the knees over the toes without much hinging going on at the hips. This is incredibly stressful on the anterior knee joint and actually takes out of the exercise one of the largest and strongest muscle groups that should be contributing to the lift - your glutes. This can also be seen readily on an exercise like the Sissy Squat - which should be avoided at all costs and is demonstrated in the video. The second way to squat is to hinge properly at the hips when you perform the movement but to be careful not to allow the knees to travel past the toes at any point during the squat. This creates a tendency to keep your center of mass back a bit and away from the proper midpoint of the foot. When this occurs, the anterior stress on the knees is diminished but so is the proper transfer of forces throughout the lower extremity kinetic chain as you’ll see in a minute. The final way to squat would be to let the hips travel backwards as far as they can go while allowing the knees to travel forward as far as they can go. This would result in a bottom position on the squat that placed the knees significantly ahead of the toes but the hips and center of mass properly distributed above the mid foot. Now, getting into this position is actually harder than it looks because of tightness that often exists in the ankle joint. Limited range of motion into ankle dorsiflexion is one of the main reasons we can’t get forward tibial travel during the descent of a squat. This can either come from muscle tightnesses in the calf and achilles or from bony impingement that occurs in the ankle joint. Either way, limited dorsiflexion is causing the buildup of force that is created by the quads and glutes to be stalled in the knee joint rather than flow through to the ankle along the kinetic chain. In order to have pain free squatting in your knees you must figure out a way to allow the tibia to move anteriorly during the squat. You can do this by being conscious of the desired movement and trying to figure out a way to facilitate the motion. The best way I know how to do this is to stop trying to lock your big toe down into the floor when you squat. Instead, you want to pin the inner and outer portion of your foot to the ground, but along the mid foot and not the toes. Push down through the heel, outside and inside of the foot but allow the toes to remain free. In fact, if you want to really assist the tibia in getting into the proper position during the exercise you want to try and pull your big toe up slightly into extension as you drop down into the squat. This will help to assist the movement of the knees over toes while staying in balance with the hips that are moving posteriorly through a proper hinge. When done right, you will have a bottomed out position of the squat that places your knees over your toes but results in no knee pain and a stronger, more biomechanically sound squat. If you have a history of knee pain when squatting, you will definitely want to try this and see for yourself. I guarantee that you will squat with less knee pain and will be able to experience better balance and strength during the exercise the very next time you try it. If you want to see how much better you could strengthen your entire body and stay away from injuries by training like an athlete for just 12 weeks, be sure to head to athleanx.com at the link below and get one of the programs that best suits your current goals. See and feel the changes quickly when you trade in your training approach now for one that is backed by science and anatomy to get you where you want to be faster than ever before. For more videos on how to squat with proper form and the best way to increase your strength on the squat, be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get a BIGGER Butt? Just Do THIS!!
How to Get a BIGGER Butt? Just Do THIS!!
7 months ago
If you have ever wondered how to get a bigger, stronger butt, you might find that you were missing something in your training. In this video, I am going to explain the benefits of having strong, larger glutes from both a strength coach and a physical therapist’s perspectives, as well as the one exercise that will help you to get a nicer butt. As a strength coach, the importance of building bigger, stronger glutes comes from how much strength and explosive power comes from these muscles. The muscles in your backside play an essential part in balance, change of direction, running, and jumping. By increasing the strength of the gluteus muscles, your butt will not just look better, but they will help you to perform better overall as an athlete. Another benefit of building a nice butt comes from the physical therapist perspective. Having weak glutes can lead to pain and injuries throughout the body. Those with weak glutes are prone to lower back pain, hip tightness, and hamstring injuries because these muscles are taking on the brunt of the load that is supposed to be supported by the muscles in the butt. Having stronger glutes will help to alleviate some of these issues as they will be able to take on the load that they were meant too. When it comes to training benefits, having a nice butt with a strong gluteus muscles will directly carry over to other compound lifts, such as the squat and deadlift. By keeping the glutes strong, you will be able to handle weight more efficiently and generate more force through those muscles to support the lift. When it comes to the squat, when there is a major weakness in the muscles in your backside, it can lead to a desegmentation of moving parts in the lift. With the chest and hips meant to move together in unison, having weak butt muscles can lead to the lower back taking over too much and the result is lifting the bar with your back (which can lead to injury in the lumbar region of the spine). To help develop a nicer, stronger butt; I recommend that you include the Pullthrough into your training. Start by setting the cable at a low anchor point, grabbing the rope between your legs and stepping out from the machine. Without moving your arms, hip hinge back and allowing the weight to pull your hands back towards the machine. Leaning forward slightly to counterbalance the weight pulling you back, squeeze your glutes to stand straight up. Don’t allow your torso to move backwards at all. If you look from the side, it will look just like you are standing up from a squat. Your shoulders should not move from a vertical line, just like proper bar path. You can also perform this exercise with a band, if a cable machine is not available. By including the Pullthrough into your training, you will notice improved carryover strength to other lifts. Getting a better butt is not just about aesthetics, but there are athletic, training, and health benefits from building stronger glute muscles. To do so, start including the Pullthrough into your leg training right away and start noticing the benefits almost immediately. Remember, all muscles matter and by putting the science back in strength, we can learn how to train them the right way. If you are looking for a program that overlooks nothing in your training and gives you not just the how, but the WHY behind exercise selection, get the ATHLEAN-X Training System by clicking the link below. For more videos on building bigger muscles and avoiding pain and injury, make sure to subscribe to our channel here on USa-video. Click the link below and be sure to turn on your notifications that you never miss a new video when it’s released. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel - usa-video.net/u/jdcav24
The Perfect PUSH-UP Workout (3 LEVELS)
The Perfect PUSH-UP Workout (3 LEVELS)
7 months ago
It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required. To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises. Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever. As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout. Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout. Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete. If you are looking for more perfect workouts that you can do for your chest, back, total body, shoulders, biceps and triceps, be sure to subscribe to our channel here on youtube and turn on your notifications via the link below to be sure you never miss a new video when it’s published. For a complete step by step workout program that will help you to build ripped athletic muscle in just 90 days, be sure to head to athleanx.com at the link below and start training like an athlete today. See how much faster you can get results when you put the science of strength back into your training routines. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Big Chest Workout Mistakes (SKINNY GUYS!)
Big Chest Workout Mistakes (SKINNY GUYS!)
7 months ago
When it comes to building a big chest, there are a few mistakes and disadvantages that are common occurrence for skinny guys in their chest workouts. In this video, I am bringing in our resident hardgainer, Jesse, to show you what those disadvantages and mistakes are, as well as how to address them. These chest workout mistakes are not limited to skinny guys only and I think anyone will be able to take something away from this video. To start, we need to take a look at the anatomy of a skinny guy and how that relates to the mistakes that skinny guys make when trying to build a big chest. Skinny guys are often cursed with long lanky arms, which is a disadvantage when it comes to bench pressing, in comparison to shorter, stockier guys as the weight has further to travel. Skinny guys also have a naturally shallow chest, which means that when they bench press, the range of motion is increased yet again. With these anatomical features, there are compensations that come along for the ride that prevent skinny guys from building big chests. When it comes to skinny guys building a big chest, we have to realize that there is no changing the anatomy of their bodies. However, with a few tweaks, they can make a world of difference in their chest workout. This particular issue presents itself with the long, lanky arms. While they cannot be physically shortened, they can be relatively shortened so that the weight does not have to travel as far. One mistake a skinny guy makes in their chest workout is that they do not create enough of an arch when they bench press. By creating an arch, which is safe in the performance of a bench press, the shoulders are placed down and back, opening the chest and making it broader. This arched position is actually safe for the shoulders as it begins to mirror the mechanics of a decline bench press (a very safe position of the shoulders when it comes to benching). This arch also allows for a shorter travel of the weight through the range of motion in the bench press which means more weight can be used. Another mistake that is common amongst skinny guys trying to build a big chest is allowing the compensations, due to their anatomy, to take hold of the bench press. Because of the long arms and shallow chest leading to further travel of the weight, to get the weight all the way to the top, they find themselves leading with their shoulders. I’ve said time and again, to build a big chest, you need to lead the exercise with your pecs, not your delts. It is also common to shortchange the reps as well. To address this problem, skinny guys should incorporate alternating dumbbell bench pressing with an isometric hold at the bottom of the rep (as opposed to the top) as it will increase the time under tension for the pecs. I also recommend using a heavier weight as accelerating the dumbbells to easily can again lead to the shoulder taking over the exercise instead of the pecs, which would diminish the opportunity to grow a bigger chest. Next time you are doing a chest workout, keep these mistakes and tips in mind, even if you aren’t a skinny guy. To build a big chest, it’s important to not only know what exercises to do, but HOW and WHY they are performed. If you want to get a bigger chest and build ripped, athletic muscle, make sure you clock the link below and use the program selector to help you find the program that matches your current training goals. By putting the how and why back into your training, I’ll help you achieve your best results ever over the next 90 days. For more videos on how to build a bigger chest as well as other tips for skinny guys, check out the ATHLEAN-X channel here on USa-video by clicking on the link below. Remember to click subscribe and turn on your notifications so that you never miss a new video when it’s released. Build More Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel Here - usa-video.net/u/jdcav24
The BEST Dumbbell Exercises - ABS EDITION!
The BEST Dumbbell Exercises - ABS EDITION!
7 months ago
When it comes to ab training, you would be making mistake if you did not include dumbbell exercises into your workouts. In this video, I’m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I’m going to cover the categories of strength, power, hypertrophy, metabolic training, total body, corrective exercise and a miscellaneous movement that needs to find it’s way into your routine. We start with strength. Here it is worth noting that often times, any lower ab exercise (or movement that requires you to lift your legs) is going to be challenging enough and create overload. This is because the weight of the legs provides enough external resistance to bring down the rep counts and ramp up the intensity. That said, there is a big difference in our ab strength levels when moving from the top down and bottom up. For that reason I included two different weighted ab exercises to cover each. The first is the single arm Otis-Up. This is a no-momentum movement that requires you get your back off the floor without the assistance of your legs or feet pushing into the ground. Get to a high sitting position and slowly lower yourself back to the ground. From the opposite end of the kinetic chain we can do the weighted Dragon Thrust. This involves placing a dumbbell between your feet and lifting the pelvis off the ground to engage the lower abs. This may be too difficult for some beginners but it does provide an option for those that are ready for it. Next, we move onto power. This involves not just moving a weight but being able to do so quickly and explosively. The best movement for this is the dumbbell twisting toe taps. This upper and lower body timed movement allows for you to preload the abs by placing them on a rotational stretch on every repetition. The kick of the leg on the opposite side gets the body to move in it’s preferred cross pattern and allows the stored elastic energy of the core to do it’s job on resisting and creating rotation. For hypertrophy we want to be sure to include an ab exercise that allows for a stretch to be placed on the abdominal muscles. Given that most ab exercises are done on the floor, the ability to extend beyond neutral is something that isn’t possible. That’s why the introduction of a physioball as shown here is so valuable. You can stretch the abs over the ball and get an eccentric overload when performed with a dumbbell in hand. Slowly crunch up on each rep to ensure a good, purposeful contraction and optimal ab development. Next is the metabolic training category. While some have concerns about accumulating a lot of reps or time flexing and extending the spine (I am actually not one of them if the abs are trained properly and the stability of the supporting core musculature is maintained), this would allow for both without worry. The Rock the Boat and the Hollow Rock are isometric challenges for the core and involve maintaining stability rather than dynamic contraction. Less strain but still maintain all the benefits of the burn inducing metabolic overload that has been shown beneficial to development. Other categories covered here are the total body ab exercise, corrective ab exercise and a miscellaneous option that hits the neighboring muscles of the abdominal region especially well. All of these exercises are going to be effective for their intended purpose and make for a super effective dumbbell workout routine for abs if you choose to do them together. If you are looking for a complete ab workout that guides you through every day in just minutes of training, be sure to check out the Google Play Store and App Store for the “6 Pack Promise” app by ATHLEAN-X. If you are looking for a complete training program that trains all of the muscles of your body to be ripped, athletic and strong, be sure to head to the link below and check out the A-X program that is best suited to your current goals. For more ab exercises and dumbbell ab exercises you can do to carve out a ripped core and get show stopping abs, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. There’s no exercise video topic that hasn’t been covered. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Can't Get Big Quads? Just Do THIS!!
Can't Get Big Quads? Just Do THIS!!
7 months ago
If you have skinny legs and can’t seem to get them to grow, I have good news for you. In this video, I am going to give you a simple tip that you can implement into your leg training immediately that will help to finally grow those chicken legs. I’m bringing Jesse in to show how incorporating this change to his squat has helped him to get bigger legs. First off, if you want to build big legs, you need to be squatting. It’s called the king of leg exercises for a reason! One major problem that many people have during the squat, however, is that they fail to actually load the quads. It’s been repeated ad nauseam that you need to break parallel when you hit the hit the bottom of the squat. Why? Because the femur are perpendicular to the force of gravity, the quads are receiving maximum tension. By stopping the rep short of parallel, you are sacrificing the potential to overload the muscles, which is necessary if you want you’re quads to grow. Remember, if you want to build big legs, you need to be squatting to the proper depth! Continuing with the idea of loading the quads…for a number of reasons, people often believe that you should be squatting with an extra wide stance. The problem with this method is that with the knees so far out, the adductors are doing the most work instead of the quads. As I mentioned previously, to get bigger legs, you need to load the quads with maximum tension. Jesse shows the difference between an extra wide stance versus a stance that is just outside shoulder width. With that wide stance, Jesse, like many others, felt a great amount of strain on his adductors when coming out of the hole on the squat. When he narrowed his stance, he noticed an immediate difference in the amount of tension placed in his quads as compared to the adductors. Narrow up your stance and load those quads if you plan on building bigger legs. Next, introducing a box can make all the difference in the world when it comes to squatting. You will want to make sure that you find a box that is the right height for you to be reaching parallel when you hit the bottom of the squat. Don’t worry if the box is too short, you can add a plate on top of it to make sure you are hitting a comfortable depth at or below parallel. This will not only give you a good target of how deep you need to squat, but it also provides a sort of safety net. If there is fear of not being able to get up out of the hole, the box allows for a reassurance that you will not come crashing down to the ground. Lastly, when you squat down, don’t sit on the box. You want to just barely reach the surface, almost “kissing” the box with your butt. The rep doesn’t stop there, though. I have talked about the importance of pause squats before when it comes to building strength and size of the legs and it doesn’t change here. Once you reach that target, hold the rep (with maximum tension on the quads) for 2-3 seconds before ascending. By pausing the rep, you are trying to “convince your quads” to do the work necessary to get you up and complete the repetition. By utilizing these simple steps the next time you squat, you will be on your way to growing bigger legs. If Jesse could grow his quads in a relatively short amount of time by doing making these changes, then you can build big legs by doing the same. Remember, it’s not just what exercises we do, but it’s how we do them that matters. If you want to build bigger legs along with the rest of your body, be sure to click the link below and use the program selector to help you find the program that matches your current training goals. By putting the science back in strength, I’m going to help you achieve your best results ever over the next 90 days. For more videos that breakdown popular exercises in order to give you the most information to make the most growth, check out our channel here on USa-video by clicking the link below. Don’t forget to click subscribe and turn on your notifications so that you never miss a new video when it’s published. Build More Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel Here - usa-video.net/u/jdcav24
The PERFECT Home Chest Workout (Sets and Reps Included)
The PERFECT Home Chest Workout (Sets and Reps Included)
7 months ago
If you are going to do a home chest workout to build a bigger chest then you better make sure it’s as close to perfect as possible. In this video, I’m going to show you the perfect home chest workout to work your entire chest from top to bottom, putting the latest in sports training science behind the exercise selections. Make no mistake, training at home does not have to be a compromise. I’ll show you how to build bigger pecs regardless of whether you have a gym membership or not. To start, you have to cover a bit of the anatomy of the chest to better understand your workout attack plan. The chest has two distinct portions with separate nerve innervation. These are the upper or clavicular area and the lower or sternal area. The lower portion is actually comprised of two distinct zones as well that can be influenced a bit further by the direction that you move the arms in space and the fibers that get placed at a better mechanical advantage. The bottom most portion of the chest, the abdominal head, is something that therefore can be hit better with some chest exercises than others and will be considered in this perfect chest workout. We start with the first exercise combination of an archer pushup supersetted with a banded crossover horizontal to midline. The key to most bodyweight exercises done at home is to make sure that you are training them with enough intensity to cause muscle growth. The best way to ensure this is to take these both to failure. Too often, when people prescribe rep counts on bodyweight exercises they fail to take into consideration the dramatically different strength levels different people may have. By prescribing the exercise to failure, we equalize these discrepancies and ensure max effort. Next, we want to do a second middle chest exercise, this time it’s the banded pushup. The difference between the two exercises is that the archer pushup has a strength curve that places the majority of the tension overload on the chest in the bottom most position of the rep (like the bottom of a bench press) while the banded pushup flips the strength curve to be most difficult at the top with the added tension of the band. Here again, you want to superset that first exercise with another banded crossover done horizontally to get the workout started. In each case you would want to do 3-4 sets of the combos in the first two chest exercises in this workout. We move onto the third exercise in the perfect chest workout and this time we want to hit the upper chest. To do this we actually want to place our body on a decline, as with the decline wall pushups, in order to change the orientation of the arms in relation to the body. By doing this, we get an arm that is relatively higher than our torso (as it would be doing an incline bench press if we had one) and this will recruit the clavicular fibers the best). Superset this again with a crossover but this time take the band in a low to high path to really target the upper chest the most. Next, we have to hit the abdominal head or lower chest fibers. The best way to do this is by switching rooms in the house for this home chest workout and find a corner of your kitchen counter to do dips. Now you may not have this as an option but that doesn’t mean that you are out of options. Instead, you can do the incline pushup off a bed and choose either the easier plyo clap version or the behind the back version which requires more strength. Once again you want to take this to failure and then superset it with a crossover with a band - this time high to low. Finally, we end the workout with an alternating twisting pushup. This is a killer finisher and helps to create relative adduction of the arms across the chest by twisting the torso into the arm rather than bringing the arm across the chest. The effect is the same and the burn it creates to end this perfect workout is the final icing on the cake. For a complete workout system with all of your sets and reps spelled out to get you not just a perfect chest workout but perfect workout for every muscle in your body, be sure to head to the link below and check out the ATHLEAN-X program that is best suited to your current goals. Build ripped, athletic muscle in just 90 days with me coaching you through every single workout. For more videos in the perfect workout series or for a complete gym version of the perfect back, leg, chest, biceps and triceps workouts be sure to click on the link below to subscribe to our channel here on youtube and turn on notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
He Did This One Biceps Exercise for 30 Days (WOW!!)
He Did This One Biceps Exercise for 30 Days (WOW!!)
7 months ago
If you want to build bigger biceps peaks that look like mountains sitting on your arms, then I’m going to ask you to include this one dumbbell curl variation into your biceps training. All you’ll need is a single dumbbell and proper technique to build bicep peaks that rival Mount Vesuvius. In this video, I am going to show you how this one exercise will not only help to increase the height of your biceps peaks, but I’m bringing in Jesse to show off the results he got from adding this exercise to his training over the last 30 days. I’ve told this story a number of times, but when I was younger and wanted big arms like the action heroes I saw in movies, my brother gave me access to a single dumbbell. For someone wanting to build big biceps, a single dumbbell doesn’t sound like much to build big biceps, let alone tall biceps. However, having seen a professional bodybuilder claim to build his giant biceps using the exercise I show you in this video (one that requires just one single dumbbell), it became my go-to exercise until I was able to gain access to more equipment and ultimately it went on the back-burner. When Jesse asked me what he could do to help increase the height of his biceps peaks, I immediately thought back to this exercise and told him to include it into his training and to report back in 30 days to see if there were any noticeable results. Full-disclosure, Jesse didn’t do this exercise for 30 consecutive days; it was over a 30 day period in his current training split. That averaged 9-12 times in that period that he made use of this biceps peaks curl. I told Jesse that for the next 30 days, that whenever his programming called for him to do traditional dumbbell or barbell curls, that he should swap them out for this waiter curl variation to increase the height of his biceps. Now, he still included rows and weighted chins in his training, so not all bicep work was removed for this exercise; just the standard curls. At the end of the 30 days, Jesse noticed that the height of the bicep peaks were increasing and that his biceps stood noticeably taller. This exercise is awesome for building bicep peaks because it targets the long head of the biceps and not only that, but to perform the movement correctly, it requires the use of the biceps master tip - taking the wrists out of the movement. Turn the dumbbell on its side and grab the underside of the top of the dumbbell, holding the dumbbell as far down as your arms will allow, making sure the very top of dumbbell is parallel to the ground. Curl the weight up, making sure to get peak contraction of the long head off the biceps. The key here, however, is to make sure that the top of the dumbbell stays parallel to the floor (taking the wrists completely out of the equation as the master tip instructs). Return the weight back to its starting position, but again, take the wrists out and keep the dumbbell’s ends parallel to the floor. So, next time you are looking build the peaks of your biceps and increase the height at which they stand; I want you to incorporate this variation of the waiter curl into your training. I want you to remember the key aspect of the technique on this exercise which comes from removing the wrists contribution to the movement. Regardless of what exercises you do, whether to build your bicep peak or not, I want you to remember that it’s not just what exercises you do, but how you do them. By putting the science back in strength, I want to make sure that you are getting the most out of everything you do so that you can see the absolute best results. If you are looking for a science based step-by-step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come. For more videos on how to build bigger arms or taller bicep peaks, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Top 5 Ab Rollout Mistakes (FIXED!)
Top 5 Ab Rollout Mistakes (FIXED!)
7 months ago
The ab rollout wheel is an incredibly useful tool to help build strong abdominal muscles, IF you perform the exercise correctly! In this video, I am going to show you the 5 biggest mistakes that people perform when doing ab rollouts and what you can do to fix them. By making these small tweaks, you’ll be fixing those mistakes that you might not have even known you were making. The first mistake that we need to address when using an ab roller is the positioning of the arms; more specifically, the elbows. Without even realizing it, we often bend our elbows when performing the ab rollout - a compensation that our body is making without us even realizing that it’s happening. By not having straight arms, we take a good portion of the load (all of which is supposed to be directed to the abdominal muscles) and offload that tension to the triceps. This compensation makes the exercise a heck of a lot easier to perform than if you were to keep your arms locked out through each repetition. Keep your arms straight to make sure that you are getting the full benefits of this exercise. Speaking of arms, the second ab rollout mistake is using your arms to pull the ab roller back in instead of using the abs. It is not uncommon to see someone pull the ab rollout wheel at least half way using their arms before engaging their core to finish the rep. Remember, it’s called an ab rollout, not an arm rollout! Make sure that each repetition has the abs engaged throughout the movement and leave the arms out of it. They are simply there to hold on to the wheel. The third ab rollout mistake that you commonly see being performed has to do with the hips. This might be one of the biggest issues I’ve seen with this exercise being performed and it is flexing them after they’ve been set. Typically, this mistake rears its ugly head in the form of the butt breaking past the imaginary line that is formed at the knees. Imagine that there is a wall that is going straight up from your knees and it is there to block your rear end from crossing that plane. This will make the exercise more difficult, but it is the proper way to perform it. Just because there is an easier way to perform the exercise, doesn’t mean you are getting the full benefits from it! Next, we have the issue of the pelvis dropping into anterior pelvic tilt throughout the exercise (especially when we roll all the way out). The problem with this is the amount of strain on the lumbar spine. The way to fix this mistake when using the ab roller wheel is to keep in mind that the pelvis should be at least neutral to a posterior pelvic tilt. By making sure to keep the pelvis out of anterior tilt throughout the repetition, you are also making sure that the abs are taking the brunt of the work performed in the exercise. You will also notice that any low back pain that you were having when doing this exercise, will disappear. Lastly, the 5th ab rollout mistake is always rolling straight forward. While we know the abdominals work in the sagittal plane, we mustn’t forget that another function of the core is to counter rotation of the trunk. In order to train this movement pattern, rolling the ab wheel straight out is not going to cut it; you will have to roll out at angles outside of center. Now, this doesn’t mean taking a drastic angle to each side, because that will shorten the distance that needs to be traveled by a significant amount - this makes the exercise easier and less effective. So make sure to add in some slight outward angles the next time you perform the ab wheel rollout. By keeping these 5 ab rollout mistakes in mind, you will be able to get the most out of the exercise. As I have said previously, the ab rollout wheel is one of my favorite pieces of equipment when it comes to training my abs and I believe that everyone should utilize it. However, it’s not just what exercises we choose, but HOW we do them. By putting the science back in strength, I am looking to make sure you get the most out of every exercise because the choice is not the only thing that matters. If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days while putting the science into each exercise to explain how and why to perform them, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required. For more videos on how to avoid common exercise mistakes that you might not have known you were making be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Do This EVERY Day for Better Posture (GUARANTEED!)
Do This EVERY Day for Better Posture (GUARANTEED!)
8 months ago
If you have poor posture, you are likely aware of it and looking for a quick, easy fix. In this video, I am going to show you one simple stretch that you can do to help undo that ugly, slumped posture. Doing this stretch everyday, I guarantee that you will notice an immediate change in your posture that will have you standing upright and feeling better overall. When it comes to addressing posture, our common thought process is to attack the weak muscles in our upper back and the tight muscles in our chest. However, we often overlook our lats, which when tight, pull our shoulders down and forward. Throughout the day as we work and night as we sleep, we don’t often bring our arms overhead (which would create stretch on the lats.) Instead, we opt to have our arms down and tight by our sides. Thus, we need to address this tightness with an effective and efficient stretch that can be done every day. Before getting into the stretch for the lats, it’s important to take a look at the anatomy of the lats to understand how to properly stretch them. The attachments of the lats are the spinous processes of the T7 to L5 vertebrae, the iliac crest of the pelvis, the inferior border of the scapula, and the humerus. As I will mention later, to stretch the lats in the best way possible, we need to get the upper attachments of the lats further from the lower attachments. Next, I want you to try a quick test; raise your arm straight overhead, one at a time. See how far up it goes (without forcing it.) I bet you will notice that its not very far and that is indicative of what your posture looks like. We’ll come back to this after the stretch. Now, bend your arm and raise your elbow up, bracing it against a door frame. Then, drop your leg (on the same side) back behind your other leg while dropping the pelvis. Next, to bring the spinal processes further from the upper attachments, rotate your trunk in the direction of the arm that is posted into the door frame. Now that the upper and lower attachments have increased their distance from each other, you can utilize manual soft tissue mobilization by using your free hand to move the stretched lat back and forth. Do this for 30-45 seconds each side. Back to that test I asked you to perform. Again, raise your arm straight up overhead and notice how much further it goes. You will even notice that you are standing more upright than you were prior to this stretch, thanks to mobilization of the lats and a release of the tight upper thoracic region. This simple lat stretch does not take very long and can be done in junction with your other posture fixes that you’re performing every day (such as hanging from a bar or doorframe in the morning.) As I mentioned before, you will notice an immediate difference by taking 60-90 seconds to address a problem that you didn’t even know was causing your poor posture. For a complete program that addresses posture while allowing you to build muscle and burn fat at the same time using science backed and results proven methods, head to athleanx.com and get the ATHLEAN-X Training System. Starr training like an athlete so that you can start feeling and looking like one in no time at all. For more videos on how to fix posture as well as muscle imbalances and weaknesses, be sure to subscribe to the ATHLEAN-X channel here on USa-video at usa-video.net/u/jdcav24
Stop Doing These 11 Exercises (DO THESE INSTEAD!)
Stop Doing These 11 Exercises (DO THESE INSTEAD!)
8 months ago
Nobody wants to waste their time doing exercises that don’t work. That said, even good exercises can become bad ones when they are performed incorrectly. However, certain movements deserve the title of the "worst exercise ever" simply because of their low reward, high risk nature. In this video, I’ll show you 11 of the worst exercises for building muscle and what you can do instead. As a physical therapist and strength coach for professional athletes and celebrities, I have to know where the risks outweigh the rewards. If you know the science of training there are always other ways to get the desired result without jeopardizing the health and safety of your athletes. So, without further adieu here a few of the 11 worst exercises we cover in the video: 1. Chest flies - I've covered before but I can’t say it enough. People swear they feel an amazing stretch on their pecs by doing this exercise. They also claim that the adduction at the end of the movement gives them an incredible contraction. Both of these are actually exaggerated as the resistance of adduction is absent at the top of the movement and the stretch being felt is actually more on a secondary muscle than it is on the pec. Floor flys and standing crossovers are much better options for reasons explained in the video. 2. The Behind the neck press - The problem with this exercise is that it is just plain bad for your shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders. 3. Upright Rows - I’ve gone on extensively about the problem with this exercise. It is possible one of the worst things you can do due to the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation. 4. Concentration Curls - You may be wondering how this ended up in the graveyard. Sure the concentration curl isn’t dangerous but it surely isn’t the best tool for job. To understand why, we need to look closer at the movement. Pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement. For a more effective biceps builder you should look to the standard barbell curl. People ask “how did you get such big biceps?’ The answer is right here, by doing effective exercises like the barbell curl and by avoiding things like concentration curls! 5. Leg Extensions - This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the compressive stresses on the kneecap and lack of hamstring co-contraction, and you've got a recipe for disaster. These are just a few of the worst exercises covered in this video. Make sure to watch the whole thing to see how things like the popular rack pull above the knee, cuban press and even the tried and true dumbbell side bend earned the title of something you should avoid. As always, I’m putting the science back in strength to show you not just why these should get nixed from your workout but which exercises should take their place. As you can see there’s a lot of though that goes into tossing an exercise in the iron graveyard. When your health and safety matters the stakes are high especially for people training in and over their 30’s and into their 40’s. If you want to make gains and stay safe be sure and keep the 11 exercises covered in this video where they belong… in the iron graveyard! For safer (and better) exercise options it's time you start training like an athlete. Follow the program used by today's top pro athletes and celebrities to build ripped athletic muscle while protecting their joints and becoming more resilient to injury. Get the ATHLEAN-X program at athleanx.com by clicking on the link below. For more videos and tips to help you avoid the worst exercises and to get the best exercises for building a ripped athletic body, be sure to subscribe to our channel on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
No More “Flabby Chest” (NO BULLSH*T!)
No More “Flabby Chest” (NO BULLSH*T!)
8 months ago
Do you have a flabby chest or a lower chest that sags and you hate looking at it? In this video, I’m going to show you a simple and straight forward four step plan to getting your pecs to be more muscular and look better than ever, without the B.S. The key is going to be to make sure you don’t skip any part of this since it will all lead to a combined best result when you do. This means, we have to start with fixing your posture. That’s right. Posture can be one of the main contributors to a saggy chest. The problem is actually two-fold. First, just slumping your shoulders forward will instantly give your chest the appearance of being a lot smaller and saggier than it actually is. This often comes from having a tight pec minor and weakened upper back muscles. Do the pec minor stretch shown and foam roll your upper back to get more thoracic extension while not forgetting to work on your weak muscles with the corrective exercises shown. Next, we have to talk about nutrition. Far too often, the chest looks much worse than it should because of the amount of body fat that you’re carrying. You can do a simple test to determine how much of your problem is coming from having too much fat versus simply having underdeveloped chest muscles. Look in the mirror and see if you can see your upper two abs. If you are unable to do so then you are likely to have at least 15 percent body fat and this is going to be a problem since men often times will accumulate a good portion of fat on their lower chests when their overall levels get too high. The simplest way to fix this problem is to start eating better. The key is consistency however and randomly approaching your nutrition plan is going to leave you frustrated over the long term. Instead, try adopting the plate division method I show you in this video. It makes eating any meal a lot easier when you can just visualize the plate in this way and partition the macronutrients of proteins, fibrous carbs, starchy carbs and healthy fats accordingly. You will likely find this much less frustrating and easy to stick to long term. For a list of all of these macronutrient suggestions in one place you can visit athleanx.com/carbs and see my favorite choices in each of these categories. Last but not least we have to address the training side of the equation. There are actually chest exercises that do a better job than others at hitting the lower chest and helping to get rid of that saggy or flabby appearance. These are all going to have in common the direction of movement of the upper arms. In general, to hit the lower chest fibers in the abdominal head of the pecs the best you need to take your arm from a high and away position to a low and in position. You’ll see that all of the ones shown here do just that. Additionally, applying tension and pausing in the stretch position on every one of the reps you do in any of these exercises will help the chest muscle to undergo a more effective stimulus for change. Don’t skip this part or rush through it if you want to see the best results for your saggy lower chest. To put it all together, I would recommend the following: - Perform the foam rolling for the thoracic spine and the pec minor stretch each time you do your chest fixing routine. - Choose one of the three exercises (face pulls, band pull aparts, tubing external rotation) and perform 3 sets of 12 high quality reps as a neuroactivator of the pecs prior to your training. - Choose 4-5 chest exercises shown and perform 3 sets of each if you are going to perform this as a dedicated chest only workout worked into your current training schedule. If doing this as accessory work to your current total body training split, I would recommend dropping this to just 2-3 exercises for 3 sets each since this will be done a second time during the week in this instance. If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required. For more videos on a chest workout to build a bigger chest and the best exercises to get rid of a flabby lower chest, be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)
8 months ago
There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get to be a little older. The first is the warmup. This one is tricky since many people forget to warmup at all when they are getting ready to lift weights. On the other hand, those that turn their warmups into workouts themselves are doing far too much and it’s actually holding back the progress they should see on their workouts. Four sets working up to your working weight on compound exercises and 2 sets working up to your working weight on single joint exercises is a good recommendation of what is needed. A general total body core temperature raiser like jump rope or a bike is also important for overall prep. When it comes to the actual training you can never forget to prioritize strength training. It doesn’t matter what age your are, training for strength via progressive overload on the big lifts should always be the base of your training pyramid. The issue comes when the pursuit of that strength comes at the expense of responsible training. This means that chasing numbers at the expense of your joints and muscle health is a big mistake. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity. Not including enough of a focus on developing your mind muscle connection (and maintaining it as you age) is the next big workout mistake for men over 40. This is because the ego tends to get in the way and focusing on getting the weights from point A to point Z becomes more important than ensuring that the muscles you were trying to train to get them there are actually doing the job. Since we focus on quality of reps, the way to expand this out to the entire set and the whole workout is to include some metabolic training into your plan. This is actually important for trainees at all levels since metabolic stress is one of the three known drivers of muscle growth (along with eccentric muscle damage and progressive overload) but it is particularly so for men over 40. The reason this works so well is that it doesn’t leave you with the soreness that makes it tough to recover between workouts and the joints are given a break by the lighter weights. Next you cannot forget to do what we preach all the time on this channel, and that is train like an athlete. This not only means taking a scientific interest in the type of training that you do but to actually get out there and include some athletic activities in your workouts. Things like running, jumping and doing agility work are all things that your body will lose if you don’t use them. The old phrase of use it or lose it has never been more true. This also brings about the importance of doing corrective exercises. Things like face pulls and band pull apart may seem like small and unnecessary exercises but they are not. Particularly when you get older, these exercises have a high value and allow you to get more out of the more commonly performed exercises simply by making sure there are no imbalances in place to get in the way. As you can see, there are many things that you must make sure you’re getting right if you want to look your best not just in your 40’s but well past. This is what the ATHLEAN-X Training Systems allow you to do better than any other program out there. If you’re ready to start training like an athlete again and look better than ever before, click the link below and start training with me today. For more videos on how to build muscle at any age and the biggest muscle gaining mistakes to avoid, be sure to click the link below to subscribe to this channel right now. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The Official Pull-Up Checklist (AVOID MISTAKES!)
The Official Pull-Up Checklist (AVOID MISTAKES!)
8 months ago
To perform a picture perfect pullup, there are few things you need to keep in mind. This checklist will lay the foundation for proper pullup form, whether you are working on your first pullup or you’re trying to do even more pullups than you are doing now. In this video, I am going to give you details on the prerequisites. setup, and execution of the pullup, including one all-important caveat that will help to keep your shoulders healthy. Before you even jump up to the bar, there are a few prerequisites that are important to take note of. To start, it is important to strengthen your abs, as they help provide strength and stability throughout the exercise, but also train them while hanging from the bar. Secondly, you should work on strengthening your deadlift as well as you’re working on pulling strength that will transfer to the pullup. You should also note the importance of strong scapulae, as they are key in the execution of a pullup. You can do this by including straight arm pushdowns into your workouts. Finally, the last prerequisite is your bodyweight to strength ratio. Carrying excess weight / body fat will make the pullup incredibly difficult as you are pulling more weight. Next, is the setup of the pullup and that starts with your grip, elbow positioning, and what to do with your legs. The bar should be deep into your grip as to help avoid undo stress on the deep flexor tendons that can cause medial epicondylitis. However, a hook grip can be used sparingly in order to perform as many reps as possible, but is not ideal in the long term. You should be grabbing the bar just outside shoulder width as this will give you the optimal pulling position. Too narrow or too wide can cause the wrong muscles to take the brunt of the work, as well as limiting the number of pullups that you can do. Proper grip width is also related to elbow positioning, as too wide will also take the elbows away from the front of our body and more to the outside, instead of infront of your body (the ideal position). Your legs should be out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks. When it’s time to execute the movement, make sure to squeeze the bar through the pinky and ring fingers as they are the weakest digits involved in the pullup. Make sure to look up at the bar on your ascent and don’t think of pulling your body off the floor and to the bar; think of pulling the bar to your body! The last point to remember on the execution is to “attack the bar” with your chest. This will open your back into thoracic extension which is important to scapular movement. For that all important caveat in the execution of the pullup, when you reach the bottom of the movement, don’t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to ears when you hang from the bar, keep your shoulder blades down and back. This, in conjunction with thoracic extension (attack the bar with your chest) allows for stable but mobile scapular upward rotation and will help to keep your shoulders healthy. As you can tell, the pullup is not just as simple as grabbing the bar and hoisting yourself up. It’s not just what exercises you do, but how you do them, that matters the most. If want to be able to do more pullups or any other exercises without missing any of the all important details, be sure to click the link below and use the program selector to help find the program that matches your training goals right now. Put the science back in strength and witness your best results ever in the next 90 days. For more videos on pullups as well as other important exercise checklists, make sure to subscribe to our channel here on youtube using the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workout Subscribe To This Channel Here - usa-video.net/u/jdcav24
How to Get a Wider Chest (INNER to OUTER!)
How to Get a Wider Chest (INNER to OUTER!)
8 months ago
To get a wider chest and broader pecs you need not do any crazy exercise. Instead, you need to focus on how you’re doing the chest exercises you’re already doing in your chest workout. In this video, I’m going to show you the best way to perform a bench press, dips, cable crossovers, flyes and pushups to build a wider chest than you are already getting from doing these exercises. The key is to take each through their full range of motion, which is something that isn’t often being done. To start it helps to understand a bit of the anatomy of the pec muscle. We know that there are three heads of the pecs; the upper or clavicular head, middle or sternal head and the lower or abdominal head. Only the first two are separately innervated and therefore responsive to slightly different stimulation from exercises. The sternal head however is only capable of contracting as an all or one unit. There is no such thing as targeting the outer portion of the pecs specifically. That said, you can heavily influence the appearance of the outer pec depending how well developed your chest is overall. In other words, the chest muscle is going to be much broader and overhang your ribcage if you increase the size of it through proper training. Beyond that however, it is going to be most responsive to your growth inducing workouts if you don’t forget to take the chest muscle through it’s full available range of motion on every exercise and apply focused tension in the longest stretch position of the pecs. We can do that very easily on a dip. All too often people perform the dip and cut short the time they spend in the bottom of each rep. It is at the bottom that the pec major is under its most stretch tension. You do not want to short change the benefits of keeping the pec loaded here. Of course, you do this safely by pulling the shoulders back and expanding the ribcage. Never allow your elbows to bend more than 90 degrees at the bottom and don’t weight this unless you have the strength to hold the position. You want to do the same thing on a dumbbell bench press. Instead of just getting to the bottom of the rep and bouncing out of it you want to perform a slight 1-2 second pause on each rep. This will once again not only ensure that a more full range of motion is being applied to the chest but that you are loading the pec muscle in this position and providing a stretch stimulus for growth. From here, you also want to ensure that you initiate the contraction with the pecs instead of letting the shoulders or front delts dominate and take tension off the chest. Next, you can apply these techniques to a pushup. Think about attacking the ground with your chest rather than simply falling to the ground. This way, you’ll apply a greater stretch to the chest and each rep will help with the tension being developed and applied to the very muscle you are trying to grow. Finally, the chest fly is a great option - but only if you don’t perform it on a bench but rather on the floor. As I’ve talked about many times on this channel, performing a bench unsupported version of the fly you are placing a great deal of strain on the anterior capsule of the shoulder when going too low with the arms and also not providing a safety net of sorts to prevent an overextension of the arm. The floor fly prevents this. Take a small half of a foam roller and put it under your back for a few extra inches of stretch on the pecs without risking the same injuries you might incur with the unsupported position of the bench. As you can see, it’s how you do the exercises you do that makes all the difference not just what exercises you do. If you want to see just how much faster you’ll be able to grow a wider chest as well as the rest of your body, be sure to head to the link below and use the program selector to find the program that matches your body goals right now. Start training like an athlete and start seeing your best results ever in the next 90 days. For more videos on chest workouts to grow a big chest and how to get wider pecs, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
PERMANENT Fix for IT Band Pain!!
PERMANENT Fix for IT Band Pain!!
8 months ago
If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’m going to show you a permanent fix for your IT band that is not going to involve a single bit of foam rolling. That’s right. All too often people rush to foam roll their Iliotibial band to treat their pains and all it does is result in more pain than when you started. To get to the bottom of this problem it helps to first understand the anatomy of the IT band. This is not a structure that is going to be able to be influenced by a little, or even a lot, of rolling it on a piece of foam. I don’t care how hard the foam roller you’re using is either. It simply is too resilient and incapable of being influenced by this type of activity. Instead, it helps to understand the muscles that attach and feed into the IT band. In this case, there are two in particular that need your focus. The first is the TFL or tensor fascia latae. This muscle runs vertically down from the top of the pelvis into the IT band and provides a tension or pull upward on the structure, especially when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is one of the most important in your entire body and often times, the weakest. In the case of IT Band Syndrome, the imbalance of pull between these two muscles is what causes the resultant pull and pain you feel along the band or down at the knee. When the glutes are weak they contribute little if any to the balance of the forces on the IT band and the TFL will get reactively even more dominant - just further contributing to a problem that already exists. So what do you do? Well, the first thing as I’ve said is never to foam roll the IT Band. This poor structure is already taking a beating because of the imbalances you placed on it in the first place. Instead of trying to beat it into submission by rolling it, try to take a long term approach to getting to the real root of the problem. That is where the exercises shown in this video come into play. But first, work on the TFL by watching the video I put up on the channel, that is linked at the end of this video. You want to floss the tissues of the TFL using a small structure like a fat grip that I used in that demonstration. Move your hip into flexion and external rotation while downward pressure is being placed on the TFL and not the IT Band. This will work to decrease the overactivity of this muscle and set the stage for the changes you are about to make to the Glute Medius. For the glute medius you want to first test its strength. You can do this by laying down on your side and getting into the position Jesse demonstrates. If you can’t hold this position for 60 seconds without an intense burn developing in your hip then you are too weak and need to strengthen this muscle. You can do this by simply performing repetitions of this movement as shown. If needed, a band can be used for added resistance if you get to the point where your glutes are even strong enough to handle that. The other drill is one that places resistance on the glutes while in different degrees of hip flexion. Remember, the flexion and extension of the hip and knee in a repetitive manner is what most often leads to the onset of IT band issues. When the weakness is present in the glutes, it can cascade into the pain felt down the side of the leg and knee. Do the band resisted seated abductions 10 in each position and you will quickly see a strengthened hip and elimination of your IT Band pain for good. If you are looking for step by step workouts that will build your body into its strongest version yet without pain, be sure to check out the ATHLEAN-X workouts at the link below. For more videos on how to fix IT Band syndrome and the best stretches for tight hips, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.
Full Day of Eating - Jeff Cavaliere (REVEALED!)
Full Day of Eating - Jeff Cavaliere (REVEALED!)
8 months ago
What does Jeff Cavaliere eat in a day? In this video, I’m going to reveal what I eat at every single meal; breakfast, lunch, and dinner as well as snacks throughout the day. Many people have wanted to know what to eat to stay ripped and shredded year round without sacrificing hard earned muscle or being too skinny. This will show you exactly what to eat to build muscle and stay lean 365 days a year. It starts with breakfast. Here my staple meal is pumpkin walnut oatmeal. One thing you will see is that I don’t often measure any of the foods I eat. I find this to be too time consuming and likely to turn eating into too much of a process. Once a person becomes even the slightest bit inconvenienced by the process, they opt for an easier (and often times unhealthier mechanism) and the quality of the nutrition suffers greatly. Here however, I show that I have about a cup of uncooked oats in my oatmeal. This equates to about 300 calories. When you add in the maple syrup, pumpkin, walnuts and brown sugar you are looking at about 550 calories for this portion of the breakfast. I get in additional protein however in the form of an egg white soufflé. This is made by putting in about 7-10 egg whites into a microwave safe bowl and cooking them for a little over 2 minutes. Finish with some pickled ginger and salsa and you have an incredibly fast and tasty side dish. I have a glass of skim milk as well which brings this breakfast to about 850 calories. Moving on, for lunch I tend to have a grilled chicken wrap with grilled or sautéed veggies. For this particular wrap it’s zucchini and eggplant. On top, I usually have a combination of hot sauce and pesto (for some additional healthy fats) at a fairly large size wrap, which brings the total to about 550 calories. Throw in a full fat greek yogurt with some whipped cream and the lunch totals just about 755 calories. Dinner usually varies quite often but follows the plate concept that I shared in a previous video on youtube. I like to divide my plate into zones. The two occupying the largest amount of space on the plate are my protein and fibrous carbohydrates or vegetables. The remainder of the plate is filled up with a starchy carb or two. On this particular night I had grilled chicken as my protein with a mango ginger salsa on top. The fibrous carb was corn but could just as easily be asparagus, broccoli, grilled mushrooms, etc. The starchy carbs are a combo of sweet potato mash (with butter and cinnamon) and pasta. I have sparkling water with this (and almost every other meal as well) since it makes hydration more interesting and helps me to ensure I’m getting in enough fluids throughout the day. The total amount of calories here (when included with the tomato chicken orzo soup is around 900 calories or so. I finish the night with dessert. That’s right. I may only eat carrot cake once a year but I have a dish of fat free frozen yogurt with whipped cream every single night. I do tend to stick to the lower calorie variations for dessert since I don’t want to turn this into a mammoth calorie bomb at night before going to bed. I feel this would certainly cost me my leanness. The meals or snacks in between consist of an RX2 X-LR8 protein shake. I don’t show this since I didn’t want to turn this into a commercial for the supplements. While I believe I have the highest quality supplements on the market I don’t want you to feel as if you need to have them to get results eating the way I do. You will. The supplements simply make it easier to stay consistent with getting the high quality nutrition that my muscles need from their hard training. While these are calorie estimates, the most important thing is that you can see that I’m not taking in 1400 calories to stay as lean as I do. I’m also not eating in excess of 5,000 calories in a day. I take in just about 3000 to 3500 calories in a day to support my efforts in the gym. The key is my consistency in doing it. If you want to see best results you have to stay consistent with the quality of the nutrition that you take in each day, regardless of which style of eating works best for you. For a step by step meal plan that comes with almost every single program I create, head to the link below and get the program that best suits your training goals. Along with that will be a day by day meal plan telling you exactly what to eat to get ripped and build muscle at the same time. For more videos on how to eat to build muscle and the best foods to avoid to lose fat, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get Wider Triceps (WORKS EVERY TIME!)
How to Get Wider Triceps (WORKS EVERY TIME!)
8 months ago
If you have skinny triceps that you want to make wider, especially when viewed from behind, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your triceps and get bigger, thicker arms in the process. Many times people focus on the front of their arms by working on the biceps. While bigger, wider biceps are definitely impressive, this approach is not the best for maximal width as the triceps make up two thirds of the upper arm girth. When triceps width is the goal, you have to look to the back. This video is going to show best triceps exercises to hit both the medial and the long heads. We’ll start with the long head. The long head makes up most mass. When training the long head, people make the mistake of just doing overhead triceps work. This can work but to get maximal stimulation you also have to put the muscle into a fully contracted position. The two best ways to do this are Lying Triceps Extensions and Drag Pushdowns, keeping your elbows back behind body to keep long head fully shortened. If, however, you are short on time and want one effective, simple exercise that can pull double duty, it's this Dumbbell Overhead / Kickback combo. To perform this move, take two dumbbells and perform the overhead extension while making sure to keep elbows in front your body. Upon completion, lean forward and perform a standard kickback. When performing this combo move, be sure to use lighter weight to be able to perform the kickback. Because we are able to use a heavier weight in the overhead extensions, you will have to perform more reps in that position compared to the kickback - approximately 2:1 or 3:1 rep ratio for the extensions to kickbacks. The overhead extension portion of the move provides maximum stretch on the triceps, while the kick back puts the triceps into a fully contracted position. From there we move onto the medial head. The medial head is responsible for stabilizing the elbow while in full extension. Common mistakes here are that most people never fully extend elbow on any triceps exercise and therefore miss out on those last few inches where medial head gets the most activation. Any triceps exercise that extends the elbow, done to full lock out, is going to adequately train the medial head of the triceps. Examples are Pushdowns, Diamond Cutter pushups with full extension, and Thumbs Up Elbow Tucked DB Bench Press. Interestingly and not surprising, powerlifters almost never have under developed medial heads of their triceps because their competitive lifts are judged on full lockout. If they don't hit full lockout, their rep is not counted. As a result, they usually have superb medial head development. If you are looking for a science based step-by-step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come. For more videos on how to build bigger arms or wider triceps, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!
“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!
9 months ago
If you have shoulder pain when you bench press you are definitely going to want to watch this video. You may even think you have a justified reason for having the shoulder pain if you have either a rotator cuff or labrum tear, bursitis, ac joint issue or impingement. While that may be true, that sort of focus on the structure is often times undermining your ability to get to the root cause of the problem which is the instability of the shoulder instead. You see, the structure (while compromised) can always be protected against further injury if the stability of the shoulder is not compromised. The muscles of the scapulae and rotator cuff are there to serve an important function to stabilize the humerus as you perform each rep of the bench press. This occurs both on the way up and on the way down on every rep. Things that hurt at the bottom of the bench press could be a torn labrum or biceps tendon, which get placed in a disadvantageous position at the fully stretched position near the chest. When you get further up towards lockout you may experience additional biceps tendon pain as it slides in and out of the groove of the upper arm, or even a bursitis or impingement of one of the other supporting structures or tendons of the shoulder. Either way, it really isn’t about the structure that is hurting as much as it’s about the fact that it is likely hurting because it is not stabilized by the muscles that should be stabilizing it. So what you can do is easy and will take just a single set to convince yourself of this. Simply take a weight that is one half of what you would normally use for a 10-12 rep set taken to failure. For the purposes of the demonstration in this video I’m using a light dumbbell. First start by setting the shoulder blades down and back. Don’t just get them to this position and forget about them. Get them here and then focus on keeping them in this stabile position from the first rep to the last. The key is that you establish this stabilized position first and never let it up. The second biggest key is the tempo. When you lift each rep on the bench press this slowly and mindfully it forces you to prioritize stability over load. I’m not saying that you lift this way exclusively. What I’m saying is that this can be used as both a diagnostic tool and a method of convincing yourself just how possible it is for you to bench press without shoulder pain. You can opt to try and progressively increase your strength in this stabilized position by gradually adding weight to the lift without allowing the onset of pain. The key is that you not feel any more pain in your shoulders when you bench. It is entirely possible. Simply focus on what I’m showing you here and institute it the very next time you bench press and I promise you will not feel pain. From here, it would be important that you train your chest with this classic strength building exercise and stop omitting it from your training because it hurt you in the past. If you’re looking for a complete program that will help you to build back up the size and strength of your chest without the shoulder pain you’ve become accustomed to, be sure to click the link below and head to athleanx.com where you can get the program that best matches your current goals. Start training like an athlete and start feeling more powerful, explosive and strong in the next 90 days and beyond. For more videos on how to bench press and the proper form when doing an incline bench press or flat bench press, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The BEST Dumbbell Exercises - BACK EDITION!
The BEST Dumbbell Exercises - BACK EDITION!
9 months ago
The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. In this video, as I’ve done in this entire series, I’m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload, total body, corrective and low back strength. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals. When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pullup. The pullup alone is one of the all time greatest back exercises. Add some additional weight by either gripping a dumbbell between your feet or hanging it around your waist with a belt and you’ll be positioned to progressively overload your lats each time you perform the exercise. Next, when trying to optimize power you need to choose a dumbbell back exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell dead row is a perfect option for doing this. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. It is essentially a deadlift up to the level of the knee, at which point the elbows are driven behind the body with the strength and power of the lats. To create hypertrophy of the lats you want to switch the focus from one of blended muscle involvement to more isolation. Here, the dumbbell pullover is the winner. By dropping the hips as shown, you’ll be able to increase the stretch on the lats and place an even greater eccentric stretch on the muscles (a known stimulus for muscle growth and size). Add in the drop set to the forced eccentrics and you will be able to get even more out of the set when you thought you had already reached failure. As a metabolic option, the goal for creating overload is to get to the point of muscle burn and find a way to sustain it. This is a great opportunity for the lats but is often compromised by the fact that the lower back is the area that fatigues first, prior to the lats themselves, especially if you perform a standing row as your exercise choice. You can avoid this by simply putting your body in the position of a chest supported row. The low back is protected and the lats can take the continued fatigue that comes from taking this set to and through the burn. The corrective exercise of choice is the W raise. This not only hits all of the muscles of the back and mid-scapular area but most importantly, the rotator cuff. People forget just how important the rotator cuff muscles are to the overall development of the back. By performing this exercise that requires external rotation of the shoulders to get in the right position, you will be sure not to be overlooking this anymore. Total body and lower back options are also covered in this video for the best dumbbell exercises for back. The key is that there are no limitations to the gains you can make from your back workouts just because you are training with or limited to just dumbbells. If you have the right exercises for back in mind, you’ll be able to get great gains regardless. If you’re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to visit the link below and grab the ATHLEAN-X Training System that best matches your current training goals. For more videos on how to build a thicker back and the best back workout for getting big lats, be sure to subscribe to this channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Do This Exercise EVERY DAY for Gains! (Skinny Guys)
Do This Exercise EVERY DAY for Gains! (Skinny Guys)
9 months ago
If you are a skinny guy and you struggle to put on muscle with your traditional heavy workouts, you are going to want to watch this and start doing the exercise I show you here every single day. This is something you can do whether you work out that day or not and it is going to provide benefits beyond just strength and size. The exercise is the carry. Not only is it one of the most versatile, as it can be performed with dumbbells, barbells, farmers bars, kettlebells or even plates, but it can be done in either a large area of space as in gym or walking back and forth in a small space if training at home. Jesse from Athlean-X has incorporated this exercise into his foundational strength exercises like the squat, deadlift and bench press and it has been helping him to get bigger and stronger on all of his lifts. The main benefit of the carry is that it is especially helpful for those guys that are very skinny when they start lifting and don’t have enough muscle mass on their frames to comfortably support the weight on the bar. It is for this reason that I actually prefer the deadlift to the squat for really skinny guys since they can more easily train with weights that their body can accommodate. When trying to rest a heavy barbell on the “shelf” of upper back muscles that doesn’t exist, it can be distracting and counterproductive for the very hardgainer to get past this early on. The carry however is something that allows you to get around this issue and start adding significant amounts of weight to the total system (you plus the weights you’re carrying). In addition, because the dumbbells or bars can be held at your sides in line with your center of gravity they are going to allow you to not have to load the spine or compress the vertebrae as much in the process of performing the lift. Beyond the strength benefits of the farmer’s carry there are many other significant and often overlooked ones. Most importantly is the posture improvements the carry provides the lifter. As was the case with Jesse, a beginner with terrible forward rounded shoulders and head posture, the carry promotes an upright torso with proper activation of the muscles of the upper back and traps. The fact that this can be done for time allows for an endurance benefit to these quick fatiguing muscles that helps to correct the issues long term. As a conditioning exercise, the carry is one of the best you can do particularly for skinnier guys who are hardgainers. This is due to the fact that the exercise itself is far more muscle sparing and less catabolic than a long 8 mile run daily would be. The caloric expenditure is lower but the weight bearing stress on the bones and muscles is something that is a net positive in terms of muscle gain. This also allows for good trap development without having to subject the shoulder joint to the abnormal dow and in motion that something like the rack pull would do. For this reason, this exercise is one that can build the traps without excessive risk to shoulder health. This exercise can and should be done every day because it does not impede on recovery from your workout. With no significant eccentric muscle stress applied to the body, it is easy to perform just a few laps of this exercise at the beginning or end of your workout for that day (or even on non-training days) and see all of the benefits mentioned above. If you’re looking for a complete training system that never underestimates the value of the carry as a good muscle gainer for everyone, be sure to check out the TOTAL BEAXST program at the link below and start seeing all new gains. This total body training program is going to add muscle to your body faster than any other workout you’ve tried. For more videos on exercises you should do every day, including the face pull, and why they are helpful for maximizing the muscle gains you see, be sure to subscribe to our channel with the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
I Did the “Baby Shark Ab Workout” for 30 Days (THIS IS WHAT HAPPENED!)
I Did the “Baby Shark Ab Workout” for 30 Days (THIS IS WHAT HAPPENED!)
9 months ago
There are ab workouts and then there are ridiculous ab workouts. In this video, Jesse shows what happened when he followed the “Baby Shark Ab Workout” for 30 days. This was the result of losing a bet with his buddies. Given that he works for a fitness company, they thought it would be funny if he followed this sequence of ab exercises as his punishment. The catch is, he didn’t wind up losing after all. In fact, after 30 days of doing this bodyweight ab routine Jesse had an even better looking set of 8 pack abs than before. The Baby Shark Ab Workout is something that was created for kids as a way to get them exercising. The problem is, it is certainly not easy. Utilizing some serious time under tension and a sequence of floor based v-sit ab exercises, it takes the user through a series of 8 moves without rest. See if you can keep up with the exercises before your ears burn out from listening to the song. Ab Workout: - Scissors - V Sit Hold - Alternating V-Sit Leg Raises - V Sit Hold - Double V-Sit Leg Raises - V Sit Hold - Alternating V-Sit Knee Tucks - V Sit Hold - Double V-Sit Knee Tucks - V Sit Hold - Mountain Climbers - V Sit Hold - V Sit Wipers - V Sit Hold - V Sit Backstroke Don’t let the ridiculousness of this ab workout fool you. Now, this certainly isn’t a song that I would recommend you work out to, but I can tell you this. Music has a way of distracting you from the burn that you might otherwise focus on too much when training your abs. If you can find something to listen to that will distract you in a good way from the difficulty of what you’re doing then you may find that it is easier to get through your ab workout. The other benefits to this type of training are that the exercises are being performed to a time rather than a rep count. For instance, ab routines that prescribe 10 reps of a certain exercise may be challenging for some and not even the slightest bit difficult for someone else. When you use time to failure as a metric of work you will find that it is much easier to equalize the workload despite the difference of ability. Here, you could perform the same exercise for multiple characters in the song rather than limit it to just one if you were more advanced. The next key is that the abs remain under constant tension from the first rep to the last. This is because even during the rest periods, the user is maintaining the v-sit hold position. This is an isometric ab exercise and one that definitely is not easy, especially as fatigue continues to set in and make each new task more difficult. Now, is this the ultimate ab workout for training like an athlete. Not at all. I’d much rather see you get on your feet and perform more rotational ab exercises if possible, but as far as something that may get more people trying it simply because of the novelty of the idea I think it could be a good thing. After all, the more times people will engage in fitness that otherwise wouldn’t we are doing something right. If you are looking for a step by step workout program that will train you much more athletically and still get you the 8 pack or 6 pack abs you may be looking for, be sure to click the link below and get the ATHLEAN-X Training System that best fits your current goals. Start training like an athlete and looking like an athlete faster than ever before. For more ab workouts and ab routines that you can do at home without any equipment at all, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Increase Your Bench Press (FASTEST WAY!)
How to Increase Your Bench Press (FASTEST WAY!)
9 months ago
The bench press is one of the most popular chest and strength exercises performed. While many would like to continue to increase their bench press they find it difficult to break through plateaus that can stagnate their strength on the lift. In this video, KC Mitchell joins me to show you three more bench press accessory exercises that will assist you in increasing your traditional bench press totals as fast as possible. The key behind the success of these lifts is that it takes you away from doing the straight bench press. Contrary to what some believe, the most successful bench pressers in the world almost all spend more time doing lifts other than the bench press in a given training block. For instance, while the bench press, done traditionally, will be done once a week…the variations of the bench and the other accessory movements to the bench will be done far more frequently. Last year, KC came by the gym and discussed three of his favorite accessory lifts for the bench. These were the lean back pulldown, barbell floor press and the seated shoulder press. Each of these lifts was performed with a different purpose in mind. They all had in common the fact that they were able to positively impact the bench by strengthening a different portion of the lift. This time around, we were back in the gym and wanted to show a few more variations that could improve your bench press gains. The first is the pause bench. Due to the fact that each rep is going to be paused and held in the bottom of the rep, the time under tension will obviously increase but more importantly, the momentum of the rep will be removed. The stretch shortening cycle will be taken out of the equation and pure strength and leg drive will be responsible for moving the weight off the chest. This is great for those that still struggle to feel the contribution of leg drive to their bench press that was talked about in the last video we did on the exercise. Next, we address a variation of the floor press. This time instead of doing it with a barbell we use dumbbells. Not only are they easier to set up with in a crowded gym but they provide the additional stability benefits that are inherent to using dumbbells and help to groove the elbows and wrists into their proper position on the rep. The limited adduction that occurs with a fixed barbell is also something that is able to be overcome by splitting the load into two hands which can help those that fail to feel the contraction in their chest to finally feel it. Finally, the static incline dumbbell presses are an amazing variation that will have high carry over to the bench press. Not only are you learning to develop isometric strength that will compliment your concentric strength on the lift but you are having to learn how to tap into a deeper well of concentric strength because of the fatigued state that you will find yourself in after the isometric contraction. These are tough but very helpful and will certainly carry over to the pause bench discussed earlier as well. The use of accessory lifts in training cannot be understated. Too often, people continue to bang away at the lift they are trying to get stronger on failing to realize how likely it is that they will not see significant strength gains (or at least fast ones) by continuing to do that. Instead, by instituting bench press variations, they are providing a unique stimulus for their muscles that tends to provide a stimulus for better neural connection and ultimately performance on the traditional lift when you go back to it. If you’re looking for a program that builds these accessory bench press movements right into the plan exactly when you should do them for best gains, be sure to head to the link below and check out the TOTAL BEAXST program from ATHLEAN-X. For more videos on how to increase your bench press and a complete bench press tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get Bigger Biceps (TALLER & WIDER!)
How to Get Bigger Biceps (TALLER & WIDER!)
9 months ago
If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when you see and feel how to perform this move, you’re going to start getting more out of your bicep exercises that may have not felt as effective as they should have in the past. It starts with understanding how the body prefers to work. When trying to accomplish a task, the body is always going to look for ways to compensate in order to be more efficient. It does not want to waste any unnecessary energy and therefore will look for other muscles that it can ask to chip in to complete the task, whether you wanted them to or not. When it comes to strength training, this is a great thing. Moving the most amount of weight from point A to point B is essential when it comes to getting stronger. In fact, it is the definition of strength. The more you can lift the more strength you have. That said, when you are trying to simply grow the size of a muscle, in this case the biceps, your job is to find ways to make sure the muscle in question does all of the work without the help of others. When it comes to the biceps, the forearms are the enemy of your gains. This is because this nearby muscle group (the flexors of the forearms) are not just in the immediate vicinity of the biceps but share a similar function in that they like to contribute to the pulling exercises in your workouts. This means that when you are doing bicep exercises that pull the weight towards you (as in every variation of a curl or even a chinup or a row) the forearms will contribute - if you let them. I say if, because if you want to take them out of it you can greatly minimize their contribution by consciously making a tweak to the position of your wrist on every bicep exercise. You want to allow your wrist to bend backwards as opposed to curl towards the upper arm when doing your exercises. This will take some practice and awareness but if you try the two handed waiter curl that I show you in the early part of this video you will be able to feel what it is that you are trying to recreate on every other movement. From here, you can do this on every other biceps curl exercise or chin up and get the same feelings and benefits. The key is never to let the bar or pullup bar drift too far towards the fingers. Grip them deep in the palm. This will prevent unnecessary overload on the distal deep finger tendons which will place an undue stress on the medial elbow tendon attachment. Give this a try and let me know how it works for you. I promise you, if you do exactly what I show you here in this video you are going to start building bigger biceps starting in your very next workout. It doesn’t take long to start feeling and seeing the benefits of this one powerful tip. If you’re looking for a step by step complete workout program to not just build bigger biceps but an overall more ripped and powerful body, click the link below and start your 90 day transformation. For more videos on how to get bigger biceps and the best way to build big biceps fast, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Lifting Weights STUNTS Growth (THE TRUTH!!)
Lifting Weights STUNTS Growth (THE TRUTH!!)
9 months ago
Have you been told that lifting weights will stunt your growth if you start at too early of an age? In this video, I’m going to dig into the science of workout stress and see what impact it plays on developing bones and ultimately the height of the person lifting the weights. Is there a real cause for concern or is this something that can be almost completely ignored when it comes to your exercise plans. Many pediatricians and parents have either been told, or told someone themselves, that lifting weights before puberty is a bad thing due to the potential damage it can place on the long bones of the body and the growth plates. When these growth plates are affected negatively, the continued growth of these bones is stunted and height increases halt. This needs some investigation. Mostly, this needs to be looked at more because of how perpetuated this advice is. That said, we have to see where this even originated. Most of these concerns come from the correlations that are made between many of the highest profile Olympic and Power lifters that are extremely short in stature. The same can be said for muscular gymnasts who are also very small in height. But before any conclusions can be jumped to you have to ask yourself the age old chicken and the egg question. That is, are these people short because of their participation in lifting weight at an early age that potentially led to damage to their growth plates or are they competing at the highest level of their sport because inadvertently being short was something that contributed to them being the best at what they do. I will tell you one hundred percent it is the latter. When you are shorter, the mechanical leverages are improved significantly on lifts like the bench press and squat that allow you to be relatively much stronger than someone with longer limbs. Not only that, the distance the bar has to travel in space are minimized greatly compared to someone who is significantly taller. The combination of these two things makes it easier for someone shorter to excel and therefore rise to the level of public prominence that is going to skew the perception of weightlifting causing it’s practicioners to be short. The truth is the growth plates at the ends of the tibia, femur and humerus are not going to be impacted by the forces present in normal, controlled weightlifting. In no way does the squat, bench press or deadlift for example provide the type of forces and stresses to the bones that leads to growth plate injuries. These are almost always incurred by asymmetrical distorted forces to the bones that comes from falls or accidents on skateboards, snowboarding or even contact sports like football and basketball. In fact, weightlifting provides benefits to developing adolescents who will get stronger bones and joints from learning the proper way to move a bar at an early age and start adding to that over time. The best thing a young adolescent can do is learn the basic movement patterns and then be ready to take advantage of the hormonal benefits that come when they reach puberty. If you are looking for a complete training program that helps you to train your body the right way and learn the techniques needed to see faster muscle growth when the time is right, head to the link below and look for the ATHLEAN-X Training System that is most aligned with your current goals. Start training like an athlete and start looking like one quickly by improving the way you work out. For more videos on how teens can build muscle and the best total body workout plan to use to build a foundation of strength and muscle, be sure to click subscribe at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Can’t Get Bigger, Wider Delts? Just Do THIS!!
Can’t Get Bigger, Wider Delts? Just Do THIS!!
9 months ago
If you want to build wider, capped delts and bigger shoulders then you need to watch this video. I’m going to show you a simple step by step method that is guaranteed to help you get wider shoulders if you just follow the advice. Surprisingly, this is not going to require you to lift heavy weights or start doing extra sets of overhead presses. It’s actually quite the opposite as you’re going to need to use lighter weights and focus more on how you’re doing your shoulder exercises you’re already doing. Now look, there is no substitute for barbell overhead presses or even dumbbell presses when it comes to building stronger, more explosively powerful shoulders. That said, there is a big difference between shoulder strength and shoulder size. As a matter of fact, with the shoulders being perhaps the biggest muscle group of the body that tends to lean on other muscles to help it compensate when training, it is imperative that you limit these compensations when wanting to create shoulder and delt hypertrophy. That is where the use of much lighter weights comes in. Take the classic side lateral dumbbell raise for example. This is one of the best exercises for getting that popular “capped” appearance to your delts when viewed from the front. The hypertrophy and growth of the middle delt is what makes your shoulders look wider and more muscular and is easily targeted when you know the right angle to lift your arm during the exercise. The problem comes in when you realize how often we tend to use weights we cannot handle on this exercise. In an attempt to try and force muscle growth from the delts we instantly aim for a dumbbell weight that is too heavy and forces us to immediately start compensating and swinging the weight in order to lift it on every rep. This is exactly the opposite of what will create the best results and the most muscle growth in the shoulders. Instead, drop the weights way down and do exactly what I show you in this video. Start by grabbing a pair of 5 or 10 pound dumbbells. Stand with a slight lean forward in order to position the middle deltoid squarely against the downward force of gravity. Lean too far forward and you will shift the focus too much to the rear delt. Stay too upright and you will let the front delts do too much of the work. From here, lift your elbow out to the side but keep it bent. Your first should be pointed forward as if you are getting ready to throw a punch. The tension felt on the middle delt should be significant. If it isn’t it is likely a good sign that you are lacking the mind muscle connection with the delts and this is something that will benefit you greatly. This bent elbow position is easier to perform because of the shortened moment arm so it will give you a better chance of feeling this properly. From here, keep the tension on the delt as you straighten out the elbow fully. When you think it’s straight, straighten it some more! This will really turn up the heat on the delts. From here, slowly raise the arm up another inch or two. Slowly lower the entire arm down to about 30 degrees from your body and repeat. You may continue to do your reps in this fashion or you can do strictly the straight arm variation shown later, as long as you don’t lose the focus and intent. This type of modification shows you once again that it isn’t necessarily what exercises you do but how you do them that matters the most. If you want to get a complete step by step program that helps you to get the most out of everything you do in your workouts, head to the link below and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than ever thought possible. For more videos on how to get big shoulders and the best shoulder workouts for doing that, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Get “V” Cut Abs (NO BULLSH*T!)
How to Get “V” Cut Abs (NO BULLSH*T!)
10 months ago
If you want to get v-cut lower abs but you just can’t figure out how to do it, you will definitely want to watch this video. I’m going to give you the no b.s. hard science on how to effectively develop the muscles of the abdominal region to make your lower abs more visible with a prominent v line. Some will tell you that this is genetic and you either have it or you don’t, they simply don’t understand anatomy and are doing you a disservice by making you watch their videos. Here’s the truth. The first thing that you will need to do beyond anything else is get your body fat levels down. For men, this is particularly important since the area that tends to be the most stubborn, where body fat accumulation is the last to come off when leaning up, is the lower abdominal region. This means, no short term diet or nutrient restriction is going to get you the v-cut abs you’re looking for. You’re going to have to dedicate yourself to a proper nutrition plan for awhile in order to get lean enough to see a difference. That said, there are ways to make this a lot easier than it has been for you up to this point. The first is in a video that I will link at the end of this one where I show you how to lose weight and body fat without having to count calories. It has to do with utilizing your own plate for dividing up your food in a way that takes the complexity out of getting ripped. That said, there is some encouraging news as well. You don’t have to wait until you get low body fat to start seeing the benefits of your hard work. Because men tend to drop body fat from their upper abdominal region first and due to the fact that the obliques are muscles that run all the way from the ribcage, you will be able to see their development even at higher body fat levels. The exercise I’m going to show you is going to help you to target the obliques as will many others on this channel. When it comes to the obliques, there are two separate muscles. The internal obliques (which are deeper and further from the surface) and the external obliques. These muscles actually run perpendicular to each other and serve two entirely different functions. The external obliques insert onto the iliac crest and have a tendinous sheath that blends into this attachment called the aponeurosis. This is the “v’” cut line that you are familiar with in the lower ab region. The internal oblique has fibers that run perpendicular to the v-cut line. They too have a shared tendinous sheath that feeds directly into the thickening and also share a common connection with the deepest of the abdominal muscles - the transverse abdominis. We know that when we can transmit force through a muscle and it’s fibers that we can also relay this into the fascia and tendinous attachment of this muscle to the bone. With the three steps shown here we can maximally activate and contract this area known as the v-cut line. First you want to flatten the belly by contracting the transverse and bringing your belly button closer to your spine. Next, you want to posteriorly tilt your pelvis and activate the rectus abdominis from the top. Finally, rotation to the same side that you are trying to contract is going to recruit the internal oblique the hardest. Do this three step combo and you will feel a contraction in this area like never before. Continue to train this muscle 3-5 times per week at the end of your other ab training and workouts and you will get much more neuromuscular control of it. It won’t take long, when combined with a solid nutrition plan, to start seeing the development of this often times neglected area. If you’re looking for a complete step by step workout plan that includes my meal plan and how I eat to stay lean year round, be sure to head to the link below and find the ATHLEAN-X program that best matches your goals. Start training like an athlete today and you will be shocked at how quickly you cannot only start moving and feeling better, but looking better in just weeks. For more videos on the best ab workouts for getting lower abs and how to get ripped, be sure to subscribe to this channel on youtube at the link below and turn on your notifications to make sure you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The PERFECT Total Body Workout (Sets and Reps Included)
The PERFECT Total Body Workout (Sets and Reps Included)
10 months ago
Constructing a single perfect total body workout is a challenge when you consider all of the muscle groups that you will need to hit in that workout. That said, I’m going to deliver exactly that in this video. If you want to try just a single total body workout routine if you are new to this type of training, then you will want to do the A workout. If instead, you want to adopt a more rigorous total body split workout routine, then you will want to pair this up with the B workout and perform them in alternating fashion on Monday, Wednesday and Friday. First, it helps to discuss the benefits of total body workouts. This type of workout split allows you to train the bigger muscles of the body utilizing the more compound exercises. These are the exercises that lend themselves to increased strength at a faster pace and also help to coordinate multiple muscle groups into one action, making them more athletically based and functional. Given the fact that science will support the fact that stimulation and re-stimulation of a muscle every 48 hours produces the most amount of muscle growth with the least amount of wasted time, you will find that total body workouts take advantage of this. By allowing you to train your entire body every other day you are getting more frequent stimuli for protein synthesis, more accrued volume and more sessions in over a given period of time. In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts. The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done. That said, let’s start breaking down the workouts. Here is how to construct the perfect total body workout A: 1. 3D Lunge Warmup - 2-3 x 7 reps each direction 2. Barbell Squats - 3 x 5 3. Barbell Hip Thrusts - 3-4 x 10-12 4. Barbell Bench Press - 3 x 5 5. Weighted Chin Ups - 3 x 6-10 to failure 6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight 7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality) Here is how to construct the perfect total body workout B: 1. 3D Lunge Warmup - 2-3 x 7 reps each direction 2. Deadlifts - 3 x 5 3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10 4. Barbell OHP - 3 x 5 5. Barbell Rows - 3 x 10-12 6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight 7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week. Other total body splits exist as well. These include doing a complete push (including both upper and lower body) and pull that simply gets alternated six days a week. There is also the most comprehensive and effective of all and that is the TOTAL BEAXST program that I created and provide on our website at athleanx.com. This plan is designed to not just build as much muscle as possible in 90 days but also help to build your athleticism and prevent unwanted injury that occurs often with other total body workouts. If you’re looking to become a beast with a step by step plan based on total body split training, then head to the site via the link below and get ready to let the gains begin. For more videos on how to design the perfect workout program and workout split as well as other complete total body workout routines, be sure to subscribe to our channel on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Add 40 LBS to Your Bench Press (NEXT WORKOUT!)
Add 40 LBS to Your Bench Press (NEXT WORKOUT!)
10 months ago
If you want to increase your bench press by as much as 40 pounds the very next time you perform the exercise, then you will want to watch this video. I’m going to show you how to add up to 40 pounds to your bench in your next workout just by incorporating two commonly misperformed elements of the bench press. For this, I’m bringing in powerlifter and expert KC Mitchell (That 1 Legged Monster) to help showcase exactly what it is that I’m teaching. The first thing that many people overlook, which is costing them a significant amount of weight lifted in the exercise, is the lack of leg drive. The force of the bench press literally starts with the drive of the feet on the floor. More than that however is, the direction of that force. Many people think that the direction you want to push your feet is straight down into the ground. This is incorrect. In order to properly perform your leg drive you need to learn to push your feet away from your head. This will drive your body up the bench if performed the right way. When you understand this concept you see how this ties into the second tip given in this video about proper bar path. We will get to that in a little bit. For now however, the feet will initiate the upward power of the lift and are therefore needed to be positioned properly. You can do this by setting up as you normally would under the bar and then sliding your body down the bench. From here, bend the knees and bring the feet back as far as you can under your body. You will point your toes down into the ground to apply the brakes and anchor your body in place. From here, when you push you want to think about trying to perform a leg extension. The toes should want to extend out as if you were straightening your knee. This will want to drive your body up the bench and slide your head closer to the top of the bench. If you contract your glutes while you do this however you will stay in place and transfer the upward and angled momentum into the bar instead. This is where bar path comes in. Many will incorrectly try and push the bar straight up over their head instead of back toward the rack. This is a mistake. Physics will dictate that a path of efficiency is what we are after when pursuing maximal strength. The most efficient path to press the bar is on an angle rather than steeply opposed to gravity. Drive that bar from the point on your chest back on a straight but angled line back to the rack. The leg drive shown will assist you in getting this right every single time. You also want to be sure that you are sliding your body far enough down the rack to perform the lift or you will have no room to push the bar back without it hitting the pins. This is going to be best accomplished by having a spotter who can help you unrack the weight. It doesn’t matter how little weight you are using, never feel intimidated or self conscious about it. Instead, perfect your form by lifting what you can control in the right way and your strength will increase quickly. If you are looking for a program that will help you not only get stronger in the bench press but in all of your key lifts while building a ripped, athletic body then head to the link below and get the ATHLEAN-X Total Beast program. Use my total body workout program to build strength, muscle and size in just 90 days. For more videos on how to increase your bench press and the best exercises to build a bigger chest by subscribing to our channel at the link below and turning on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!
Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!
10 months ago
If you want to avoid muscle loss or wasting time in the gym you need to pay attention to your body’s natural early warning sign. Grip strength is one of the easiest and earliest ways to detect when your training is about to become unproductive, long before the negative side effects start to become apparent. It doesn’t have to be a surprise however. In this video, I’m going to show you the best way to test the strength of your grip and hands without having to spend a lot of money or take up a lot of time. First, why is grip so important. We know that your grip strength correlates to your performance on the bigger compound lifts. Due to the irradiation effect of a strong grip to more of the proximal muscles, as well as the stability provided to the entire kinetic chain that starts with a strong grip we will always need to strengthen our hand strength if we want to realize our true potential in the gym. Next, the interesting thing about grip strength is that it is driven perhaps more than any other element by neuromuscular efficiency. When your body is not up to maximal function, like when tired or ill, the strength of the grip is one of the first and most direct ways to realize this. Attempting to squeeze your hand and make a tight fist when feeling this way will show you just how impossible it is to obtain max strength. The same thing happens when you are approaching a state of under recovery. Many times, people will continue to add new things to their weight training regimens because they want to try something they’ve seen. The issue comes in when nothing else is replaced. Continuing to add more and more volume to a muscular system that already has reached it’s capacity to recovery from is a way to send your body into a deeper state of woe and make it harder for you to see new gains. You will see this in the form of decreased strength, a lack of desire to train, a plateau in new muscle hypertrophy or strength that seems to go on forever. All of this is avoidable if you just start testing the strength of your grip on a daily basis with a 2 minute procedure that you can do with an ordinary bathroom scale. The hand grip dynamometer shown in the video is the gold standard used by physical therapists for measuring grip strength but it is expensive and as you’ll see, not needed to get a fairly accurate snapshot of where you stand right now. Take the non-digital bathroom scale and support it on one knee. Position your hand on it so that your thumb is pointing up and your fingers wrap around the scale to squeeze it. Squeeze the scale as hard as you can and take note of the number in pounds that you generate. The key from here is now to consistently measure yourself and look for comparisons. If you see a drop of more than 10 percent from your baseline number then you want to take action to intervene on your current workout. You may need to take a reload week. You may need to decrease the volume of your overall work or even just lighten the loads that you are using to give your central nervous system a break. Even if this takes about a week or so to bounce back to baseline, you are going to be far better off for doing this than you would have been by banging away at your workouts in this state of under recovery. The key to avoiding this beyond just consistent measurement is to follow a training plan that doesn’t have you do more than what your body can recover from. All of the ATHLEAN-X programs available at the link below are designed to get you training to the edge but still allow your body to build itself up to be bigger and stronger from workout to workout. For more videos on how to gain muscle and the best way to build muscle without overtraining, be sure to subscribe to our channel here on youtube and at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The BEST Dumbbell Exercises - LEGS EDITION!
The BEST Dumbbell Exercises - LEGS EDITION!
10 months ago
Dumbbell exercises do not have to be less effective when it comes to building your legs - as long as you choose the right dumbbell leg exercises. In this video, I will show you the best dumbbell exercises for legs that will hit your quads, hips, glutes and hamstrings. As always in this series, I’m showing you which moves are best for the different training goals you might be shooting for. I will cover the best exercises for building strength, muscle hypertrophy, power, metabolic overload, a total body option, corrective movements and a specialized exercise for the outer hips and lower back. First up, we cover strength. Here, is is always most challenging to find exercises for the legs since the most effective and utilized leg movements for building strength are done with a barbell; namely the squat and deadlift. That doesn’t mean however that you cannot build strength with dumbbells if you choose the right exercise. The dumbbell reverse lunge is great at doing this while at the same time protecting the knees. Make sure that you keep your torso upright while stepping back and out to keep a wide base of support and not let poor balance undermine your ability to use this to progressively overload. For the posterior chain you would perform a Romanian Deadlift. The key here is to mimic the movement path of the bar as you would on a traditional RDL and keep the tension and driver of the exercise as the glutes and hamstrings. For hypertrophy there is no better dumbbell exercise for legs than the Bulgarian Split Squat. The fact that you can either front load the exercise to better hit the quads by standing upright or back load the exercise to better hit the glutes by leaning forward, gives you a great option and flexibility here as well. The best part about this leg exercise is that it also allows for intensification techniques to be added, like one and a half reps, that can further induce overload and muscle growth. For power, I love the dumbbell jump squat. The exercise trains triple extension through the ankles, knees and hips and is a great precursor to performing the power clean, hang clean and even the squat clean shown later in this video as the total body option. Make sure to land soft and eccentrically load through your quads, reset and perform the next rep with precision and quality. When training for power it isn’t about training to failure or fatigue but producing a limited amount of highly precise reps. Speaking of the total body movement, my pick here is the dumbbell squat clean. This is great because it requires you to lift the dumbbells from the floor and clean them. You can add an additional press overhead if desired to involve even more upper body and make this an even better total body movement. The metabolic dumbbell exercise of choice is a killer. This is called Walk the Box. This is something that I did when the USO’s and Sheamus from the WWE came in for a lower body workout and it brought them to their knees, literally. The idea here is that you want to train to metabolic fatigue and find a way to resist the burn for as long as you can. The buildup of metabolites creates a chemical stimulus for muscle growth that is dependent on exploring this type of brutal but effective training. For the correctives and specialized dumbbell exercise categories we want to target the hip complexes. One from the outside in and the other from the inside out. The adductor muscles are hit incredibly well with the Goblet Adductor Lunge shown. Make sure that all of the work to get back to the standing position is being done by the muscles on the inside of your leg. On the offset lunge, make sure you keep your pelvis level and stable to make the glute medius do all the work. As you can see, there are plenty of ways to build bigger better legs without having to throw in the towel if all you have is dumbbells. This is one of the benefits of training like an athlete. When you know why you’re training the way you are, then you can expand your exercise repertoire to include dumbbell exercises for legs that will still get the job done. If you’re looking for a complete training program that puts every workout in your hands step by step, head to the link below. For more dumbbell leg workouts and leg exercises for building bigger quads and hamstrings, be sure to subscribe to our channel here on youtube by clicking the link below and turning on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Deadlifts are KILLING Your Gains (OH SH*T!)
Deadlifts are KILLING Your Gains (OH SH*T!)
10 months ago
The deadlift is one of the most fundamental exercises you can include in any strength program, but is it killing your gains? In this video, I react to the recent interview Robert Oberst did with Joe Rogan on the JRE podcast in which the world champion strongman stated that unless you were a competitive deadlifted, you should avoid the movement all together in your workouts because the risk reward ratio is not worth the potential injury particularly if you are a professional athlete. I think it’s fair to start by saying that I have been known to bury a few bad exercises in my iron graveyard. Specifically, I believe that the upright row and behind the neck shoulder press are two of the worst exercises you could ever include in your workouts and should be avoided at all costs. Not only are they highly likely to lead to injury but there are superior alternatives that nullify even doing them in the first place. That said, the deadlift is not one of those exercises that I would suggest not doing. I believe it is one of the most fundamental movement patterns for not just our training plans but for every day life. The need to perform it correctly however is magnified due to the fact that the loads capable of being lifted on this exercise exceed what may be able to be done on any other single exercise. I do think it’s helpful to apply some context to what Robert is saying however. He is coming from an experience set that demanded he lift as much as he possibly could in order to win whatever competition he was competing in. The difference between first and second place could come down to lifting a weight or not. If a compromise in form was needed to do that, so be it. The end result however was that along with some titles came some unwanted body breakdown that could lead to regrets down the road. The comments made about the reality of pro sports weight rooms are very true. I can tell you having spent a great deal of time in professional sports training athletes that these guys are not often the best lifters. They got to where they are because of their incredible innate talents and physical gifts. Often times, they learned poor lifting technique at an early age and their ability to compensate through it makes it difficult to spot as they make their way up through college and to the pros. Forcing these athletes to perform lifts that are supposed to be good for them when their bodies may not be prepared for them properly, could lead to repercussions that could cost them their careers and the purpose of why they are where they are in the first place. This is especially true when you realize that there are other exercises like the power clean and hang clean that can give a training effect with fewer side effects if they are dealing with deadlifting limitations. This all underscores the importance of redefining what strength really is. It is not simply adding more and more plates to the ends of the bar. Instead, it is realizing that strength is founded on stability. The ability to keep your body free from compensation and lift a weight as mechanically intended without subjecting areas of the body to stresses they shouldn’t normally incur. This doesn’t always manifest itself as blatantly bad form. As discussed in the video, it can be a lot less obvious. The bottom line is, the deadlift is an important exercise that I believe should not be avoided. It should be learned and learned early however. If you’re looking for programs that teach you how to do this important lift the right way and program it into our day by day workout programs, be sure to click the link below and pick out the ATHLEAN-X program that best suits your specific goals. For more videos on how to deadlift and the best deadlift tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Can’t Build Big Triceps? Just Do THIS!!
Can’t Build Big Triceps? Just Do THIS!!
10 months ago
If you have a hard time building big triceps then you are going to want to try this. It takes just 6 minutes and it takes the science of triceps contraction to a new level to get your triceps to respond better to all of the exercises you perform for them. This has to do with building a better mind muscle connection with the triceps muscle by taking it through the components of its two joint contraction capability. If you do not have good neuromuscular control or proprioceptive awareness of your body and joints then you will almost surely have issues developing a muscle to its fullest. We can test just how much of a problem this is for us by going through the three steps shown in the video. First, you want to try and straighten your elbow and squeeze your triceps as hard as possible. Be sure that you are actually straightening the elbow to lockout rather than leaving the last two inches of the extension unstraightened. This is key. Full triceps contraction only occurs when the joint is extended fully and maximum shortening of the muscle is achieved. You want to see if you can generate any contraction discomfort by squeezing in this position. If you don’t then you have some degree of mind muscle disruption but you will want to move onto the next test. Now, keeping your elbow straight, try and move your arm back behind your body and evaluate once again what type of discomfort (if any) you get from this position. If you have a good mind muscle awareness you will definitely feel a tight squeeze or slight cramp in the triceps muscle from putting your arm in this position. Finally, add one final component of the test by externally rotating your shoulders and getting your forearms to face forward. Repeat the drill by getting your straight arm back behind your body and once again evaluate what type of cramping, discomfort or tightness you may have in your triceps. If you don’t feel any of that in any of the three positions then you definitely have to do something about it since this is holding back the effectiveness of all of the tricep work you are doing. To rectify this, try the simple 6 minute routine shown here. 1. Perform a pulsing triceps pushdown in just the final few inches of the rep for 45 seconds. You can use lighter weights here. The focus is on driving a hard contraction via the triceps muscle and not on worrying about progressive overload or strength. Rest 15 seconds and move onto the next movement. 2. Lying face down on an incline bench, take two light dumbbells and move them back behind your body while maintaining straight elbows. Pulse your straight arms back even a few more inches, making sure not to let them drop past the level of the torso. Do this once again for 45 seconds and rest 15 seconds before moving onto the last exercise. Note, if needed, you may use no weight here if needed in order to ensure strong contractions. 3. Finally, rotate your shoulders from this same position so that your forearms are pointing down towards the floor. For this final movement you not only want to keep your arms behind your body with your shoulders turned back but you want to once again reinforce the final two inches of elbow extension by quickly bending and extending the elbows just a little bit on every rep. Perform this for 45 seconds, rest 15 seconds and repeat this entire 3 minute circuit one more time for a total of 6 minutes. You will be able to do this quick routine for your triceps throughout the week without having to worry about it interfering with your currently programmed strength or hypertrophy work. With the absence of eccentric overload and the fact that it is not neurologically demanding as rep max strength work would be, you will be able to work on improving your mind muscle connection without taking away from current training goals. Try this and I guarantee you will find some amazingly quick results from doing it. If you are looking for a step by step workout plan that will help you build a ripped, athletic body quickly by putting the science back in strength - be sure to click the link below and get the ATHLEAN-X program best suited to your current goals. Start training like a pro athlete and watch as you take your body to the next level you may never thought capable. If you are looking for more videos in this series to help you build a bigger back or bigger biceps, be sure to subscribe to our channel at the link below and turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Home Chest Workout | 10 Minutes (FOLLOW ALONG!)
Home Chest Workout | 10 Minutes (FOLLOW ALONG!)
11 months ago
If you want to build a bigger chest and prefer to use a home chest workout to do it, then you have found the right video. In just 10 minutes, I’m going to show you how to train your chest, shoulders and arms to build bigger muscles with just your own bodyweight and a single chair. You won’t even need a lot of space to get this workout done, making it perfect for those that are traveling or simply can’t afford an expensive home gym or membership. The workout is also going to be scalable from rank beginners all the way up to the most advanced. The key to the structure is that it uses reverse tabata timing and progressively easier exercises to ensure that even as you get fatigued, you’ll be able to keep the pain coming for each of the 20 intervals that make up this workout. The first thing you have to decide is whether you consider yourself a beginner, intermediate or advanced when it comes to your upper body strength and chest development. If you are a beginner, you will start with exercise six and proceed through exercise ten. If you are a more advanced, you will start with exercise one and proceed to exercise five. Finally, if you are intermediate (which is what I’m going to show you in the video) then you will start with exercise three and go to exercise seven. The key is to perform each of the five exercises for four rounds (a total of two minutes each) with a 10 second on and 20 second off cadence. If you want to stick with the same exercises from workout to workout, you can always make this progressively harder and add progressive overload by gradually increasing your work time and decreasing your rest time. The best place to increase to would be 15 seconds of work and rest time each round. For this home chest workout, you are going to start with 10 seconds of work time and 20 seconds of rest. You will find, as I said, that no matter which level of difficulty you start with you will be performing easier versions of the pushup exercise as the minutes wear on. This doesn’t mean that the workout is easy however. Because the cumulative fatigue is going to become a factor, you will want to be sure that you don’t underestimate the challenge that lies ahead of you. Having done the intermediate version of this home chest follow along workout, I can tell you first hand that this is no walk in the park. The hardest part is making sure that you are ready to go from the very first second of the work interval. You are only doing 10 actual seconds of work each round so you want to be sure that you aren’t moving too slowly during the transition that will cost you a valuable rep or two in the process. If you like the intensity of this quick but effective 10 minute home chest workout then you are likely to love what my complete home total body workout plan XERO could do for you in just 6 weeks. You can find the complete chest workout available at our website in the link below. Train without a bar, bench, bands or anything at all and see how to build ripped lean muscle in less then 50 days. For more videos on how to build bigger pecs and a big chest without equipment and the best home chest workout for mass, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The PERFECT Abs Workout (Sets and Reps Included)
The PERFECT Abs Workout (Sets and Reps Included)
11 months ago
The perfect abs workout should consist of exercises for not just the six pack or rectus abdominis but other important muscles of the core as well. That said, even that doesn’t make the ab workout complete. In order to round out your midsection you will need to hit the obliques, transverse abdominis and serratus with a variety of carefully selected ab exercises to hit every function of the abs in the right sequence. That is what we do in this video. The problem with ab focused training isn’t just that it trains simply a fraction of what the core muscles are capable of but also that many people choose the wrong exercises or ones that duplicate the same function. For instance, if you look at the basic crunch, you will see that there are many different ways to perform it. Most of them are just duplications of the same top down motion. Putting too many of these too early in your ab workout is going to make it nearly impossible to perform the more difficult lower ab movements or rotational oblique exercises later on. You see, there is a specific sequence of ab exercises that is going to give you the best chance of performing them with optimal energy. You ideally want to start with movements that move the legs towards the rib cage. The weight of the legs alone can be enough resistance to challenge the muscles of the abs (particularly if you are a beginner). General fatigue from your ab workout is going to make it imperative that you start here. Then, you want to incorporate rotation into these lower ab movements, followed by the rotationally driven oblique exercises. Finish up your routine by transitioning to bottom and top half moving together (in our midrange movements) and then all top down and top down rotational exercises. The final piece of the puzzle is the serratus. Many people will overlook this muscle as an important core muscle but it truly is. Because of it’s role in stabilizing the trunk by keeping the shoulder blades in contact with the rib cage, they have an integral role working with the obliques. Both control rotation. The obliques controlling the rotation of the entire torso while the serratus are controlling the rotation of the scapula around the rib cage. The other important element of a perfect ab workout is making sure that you hit each of the major functions of the abs and midsection muscles. It’s not enough to just curl your trunk up as if you are doing a crunch. The role of the abs is sometimes to prevent motion all together. In this perfect ab workout, there will be anti-rotational exercises as well as anti-lateral and anti-extension movements. As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The sledgehammer swing is a perfect example of this at the advanced level. Perform this powerful ground based ab exercise explosively and you will learn to use your lower body to generate force that your core has to command. Here is how to construct the perfect abs workout for beginners: 1. ISO Reverse Crunches x 30-60 seconds 2. Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions) REST 30 SECONDS 3. Recliner Elbow to Knee Tucks x 30-60 seconds 4. Opposite Side Tuck Planks x 30-60 seconds REST 30 SECONDS 5. Oak Tree Stepouts x 30-60 seconds each side 6. Banded Pulldowns x 30-60 seconds 7. Plank Pushaways x 30-60 seconds Here is how to construct the perfect abs workout for more advanced lifters: 1. Hanging ‘X’ Raises x 30-60 seconds 2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists) REST 20 SECONDS 3. Tornado Chops x 30-60 seconds (alternate right and left chops) 4. Opposite Scissor V Us x 30-60 seconds REST 20 SECONDS 5. Sledgehammer Swings x 30-60 seconds each side 6. Banded Pulldowns x 30-60 seconds 7. Plank Punchouts x 30-60 seconds When you put this together in the format as I’m suggesting here, you not only now hit the abs through their full functions but you hit them in the best sequence to ensure your success. This is just one example of how to apply science to your ab workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body. For more ab workout videos that also hit the obliques, love handles and six pack, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Lose Weight WITHOUT Counting Calories!!
How to Lose Weight WITHOUT Counting Calories!!
11 months ago
In this video, I’m going to show you how to lose weight without ever having to count calories again. One thing I hear all the time is “how do you stay so lean year round”. People assume you have to eat like a bird or be hunched over a scale calculating every crumb you put onto your plate. The reality of the situation couldn’t be any further from that. I don’t really give nutrition that much thought anymore because I’ve been using the same effective approach for the past decade and it has allowed me to stay lean and ripped year in and year out for over 20 years now. One of the reasons people get nutrition wrong is that they are overwhelmed by choices. Low carb, low fat, Keto, IF, IIFYM, the carnivore diet. Which is the best? What about calories in / calories out? Just measuring everything and entering it into an app? Where do you start? Which one works…and which one works the fastest? The truth is, they all ‘work’. From a purely scientific perspective they’re all accomplishing the same goal, limiting the amount of calories that you consume. They’re just doing it different ways. The problem creeps in when you’re stuck with an eating plan that doesn’t really fit your lifestyle for the long term and you end up abandoning it for your old, unhealthy way of eating. You know, the one which got you out of shape in the first place. I realize that there are people who choose to do specific diet plans because of potential health benefits that they might enjoy. For example, some people who suffer from inflammation have reported having relief with a Ketogenic approach. If your meal plan is meeting your personal needs and your health goals; it’s fine with me. More power to you. I’m not trying to convert people to my way of eating. For the majority of people out there however, they just want to look good, get leaner and maybe even carve out a six pack. For them, no matter what they do they often end up right back to where they started from often with an additional few extra pounds. If that’s you, you should give my easy to follow approach a try. It’s worked for me and it’s what I have all of my pro athletes doing. To start I divide my plate into thirds and dedicate a full third to my preferred protein. The remainder of the plate is divided up again for carbs with twice as many fibrous carbs occupying space compared to starchy carbs. For an example of this, be sure and check out the video where I demonstrate how I divide the plate and also show some specific meals I eat. It’s also important to mention that just because you’ve divided your plate up correctly doesn’t give you license to start stacking it higher and higher. That would defeat the purpose. You might be wondering how this could possibly work, how could he be eating pasta and rice without measuring or entering data into a calorie counting app to ensure he’s staying up on his macros. The fact is, if you’re making a conscious effort to fill your plate the way I describe, the rest sort of automatically falls into place. Fibrous carbs will provide you with the vitamins and minerals, your protein needs as an athlete are going to be met as we’ve prioritized protein by giving it the most real estate on our plate. To ensure you have plenty of energy (and your sanity) you’re still getting plenty of access to delicious carbs like rice, potatoes, pasta, couscous etc… Eating to be healthy and lean doesn’t have to be complicated, if you’ve found yourself banging your head against the wall trying to decide between wether you can eat breakfast or you should be writing off rice for the rest of your life, give my approach a shot. In even a few short weeks I bet you start to see a difference. What’s best, your going to get results without having to put forth all that much effort. If you’re looking for the latest in sports nutrition to assist your ab getting goals, be sure to head to athleanrx.com or head to athleanx.com at the link below and get access to the same if you meal plan I use for building muscle and staying lean year round. For more muscle building meal plans and diet tips to getting 6 pack abs, be sure to subscribe to our videos here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Carb Options - athleanx.com/carbs Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
I Lost 1” On My Arms By NOT Doing This ONE Exercise!
I Lost 1” On My Arms By NOT Doing This ONE Exercise!
11 months ago
In the past year, I’ve lost an inch on my arm size. The good news is, I know how it happened and I can make sure it doesn’t happen to you too. In this video, I’m going to show you the single exercise that accounted for this extra inch of triceps mass. Beyond this, I’m going to show you the science of how it works and the right way to perform this triceps exercise. First, it helps to understand the back story. Back when I was with the New York Mets, I made a friendly wager with Carlos Beltran that I could throw a ball from the rightfield corner to third base on the fly. I lost more than the bet. I wound up tearing the labrum in my right shoulder and spent years having to train around the injury without surgery. Last year, when trying to brace a fall and not land on one of my infant sons, I landed awkwardly on my outstretched left arm and did the same damage to my left labrum. During this time, I have had to make modifications to my arm training. These modifications, while allowing me to heal my shoulder once again without surgery have not come without some repercussions. Mostly, I have experienced a drop in about an inch of the size of my arms, and I can attribute it to not doing a single exercise. The exercise I stopped doing the way I normally do, or even all together, was the lying triceps extension. Some call this a nosebreaker or a skull crusher. To understand how significant this triceps exercise is to the overall mass of your arms it helps to look at the anatomy. Different from the other two heads of the triceps, the long head has an attachment at the shoulder blade. This bodes differently for how you want to train it. In order to work the muscle through it’s full range of motion, you want to find some movements that place the triceps on stretch. In order to do this you have to raise the arm overhead to create more distance between the elbow and the point of attachment on the back of the shoulder blade. This is easily accomplished with exercises like the seated overhead dumbbell extension and the more effective lying triceps extension. The issue is, not only does this position place the most amount of stretch on the triceps but it also places a shoulder that has issues in a compromising position. With the injury to my labrum, I was unable to reach the same levels of depth on the exercise or even the same range of motion without feeling discomfort in the shoulder joint and labrum. I stopped doing the movement because of this. What resulted, was a decrease in the size of my arms. The good news however is, I did train smart and gave my arm a chance to properly heal without needing to resort to surgery to fix it. Now, with the arm feeling good again, I can already see a return of the size of my arms by getting back to the staple bicep and tricep exercises I used to build up the arm size in the first place. If you want a complete program that shows you how to train hard and smart without having to set yourself back forever when injuries or issues come up, head to athleanx.com and get the ATHLEAN-X program that best matches your current goals. See how to build your arms fast and build ripped athletic muscle in just the next 90 days at the link below. For more videos on how to build bigger arms and the right triceps and biceps exercises to build your arms fast, be sure to subscribe to the channel here on youtube below and make sure to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Stop Doing Rack Pulls Like This! (SAVE A FRIEND)
Stop Doing Rack Pulls Like This! (SAVE A FRIEND)
11 months ago
If you’re thinking about adding rack pulls into your workout, be sure to check out this video before you do. If you’ve looked up the exercise online you’ve probably found video after of video of guys performing rack pulls. Generally you’ll see it done one of two ways, from a position slightly below the knee as an auxiliary lift to support the deadlift, or from a much higher position above the knee typically done to overload the traps and glutes. The latter version has gained a lot of popularity in recent years, mostly for its ability to allow the athlete to load up the weight…a lot. When you’re using some of the largest, strongest muscles in the body for a such a short range of motion the weight can get really heavy, really fast. It’s not uncommon to see people doing rack pulls with upwards of two or three times their best deadlift. For someone with a meager deadlift that can still amount to 700-800 pounds. That’s significantly more weight than on any other exercise they’re likely performing, and therein lies the problem. For athletes who are eager to keep loading weight on the bar, it’s easy to fall into the trap of performing the exercise with rounded shoulders. When the weight gets that heavy it becomes difficult to keep the shoulder blades retracted and tight. What they don’t realize is that this compressed thoracic posture under tremendous load can set you up for thoracic outlet syndrome. While thoracic outlet syndrome is commonly seen in people with repetitive overhead motion, it can still occur by improperly performing an exercise such as the rack pull. Scapular retraction is often the weak link in this type of move, in order to accommodate the extra loads, the lifter will likely let their shoulders drop forward and hang down. This can cause the collar bone to rotate downward and put pressure on the delicate veins, arteries and nerves that are in the thoracic area. The result is pinching, stretching and unwanted downward traction on the Subclavian artery, Subclavian vein and Brachial Plexus an already long nerve which runs from the neck to the hands. Sufferers of thoracic outlet syndrome experience a number symptoms including muscle wasting in the fleshy base of your thumb, numbness or tingling in the arm or fingers, pain or ache in your neck, shoulder or hands as well as an overall weakening grip. The worst part is that these symptoms don’t occur instantly allowing the athlete to pin point the exact cause, but rather gradually, over time. Athletes often experience shoulder pain and attribute it to too much pressing in their workouts, not realizing the true cause. If you’re looking to build your traps, grip and posterior chain you’d be better off performing a traditional deadlift where the sticking points of the exercise will likely limit the weight to something that your body can handle. Faults in a deadlift are easy to spot and can be quickly corrected. If you want to supplement your deadlift with an exercise that allows you to overload more you could perform the rack pull below the knee. The greater range of motion prohibits you from making such huge weight jumps which will likely allow you to keep your shoulders back and stay in good upright position. Whichever you choose, be sure to engage the shoulder girdle, remain tight and hold strong posture. If you want more videos to help you to put the science back in strength, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
**CRAZY LOUD** Back Crack (INSTANT RELIEF!)
**CRAZY LOUD** Back Crack (INSTANT RELIEF!)
11 months ago
Be prepared to hear a loud back crack and pop as Jesse gets his upper back mobilized and you learn how to do the same thing to yourself. In this video, I’m going to show you how to restore thoracic extension so that you can stand up straighter with better posture and perform some of your bigger lifts more effectively. The squat, front squat, row, overhead press and deadlift are just a few of the exercises that require that you have adequate thoracic extension to perform them properly. This self mobilization will make sure you do every single time. It start with understanding how the spine is set up. The spine is divided into three different zones; the cervical, thoracic and lumbar areas. The cervical spine consists of 7 vertebrae and runs to about the level of your shoulders. The thoracic spine consists of 12 vertebrae and runs down to about the navel. Keep in mind however, the curve in this area is not all convex. This will be key when it comes to performing this adjustment properly. Finally, the lumbar spine has 5 vertebrae that ultimately meet with the sacrum at the level of the pelvis. When we perform weightlifting, the demands of thoracic extension are high. In order to properly elevate our arms overhead without compensation or maintain a proper posture we have to make sure that we maximize the full available extension through the thoracic spine. Unfortunately, it is quite common that we start to round our shoulders and assume a slumped posture that limits our ability to keep the proper posture when we need it the most. That is where the self adjustment comes in here. You want to be able to push your vertebrae that are in the rounded, flexed position back into extension. You may never actually get into extension with the mobilization but you will be extending them from the flexed position they are stuck in. First, it is easiest to visualize if someone else does it for you. You can see that this is what I’m doing to Jesse in the video. I ask him to lay flat on the floor on his stomach and rest his arms at his sides. This will open up the thoracic spine and get the shoulder blades out of the way to allow for a good spinal adjustment. I feel for the area of stiffness between the level of his shoulders and the bottom of his shoulder blades. I ask him to take a deep breath in and then slowly exhale. While he does, I direct the sides of my hands down and up to create an anterior force which will generate the extension. To perform this yourself, all you need is to have a heavy medicine ball or object that you can place on your chest and a foam roller (a weight plate will do as well, but you just need to remember to hug around the plate to create the space needed in the back when the shoulder blades are cleared). Line up the area of your upper back that feels most stiff and slowly allow the ball that starts resting on your chest to drop over and back down towards your chin. This will drive you into a posterior direction that will accomplish the same thing as the partner assisted mobilization. If you perform this a few times to the areas that are stiff just prior to training, you will find that all of the exercises mentioned earlier will be easier to perform properly and your posture will be much better. If you are looking for a complete program that puts the science of physical therapy back into every workout you do so you get better results, click on the link below to start training like an athlete today. For more videos on joint mobilizations for working out and the best way to loosen tight hip flexors and hamstrings, be sure to subscribe to our channel here on youtube below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Fix Tight Hips (WITHOUT STRETCHING!)
How to Fix Tight Hips (WITHOUT STRETCHING!)
11 months ago
If your hips feel tight when you squat, and you’ve tried every stretch to try and loosen them up and it isn’t working, then you need to watch this video. Here I’m going to show you the real reason why your hips feel tight and what you can do to make your squat better. I will take you through a step by step process for identifying the real root cause of your hip tightness and how to fix the problem without ever having to stretch your hip flexors. We start with an evaluation that can be done at home just laying on the ground. You want to test your range of motion of each hip into flexion, internal rotation and external rotation. While this is easier if you have a therapist to do it for you it isn’t necessary to get the information that you need to move forward. Once you find the restriction in your range you can start to address the issue. In Jesse’s case he has tightness into external rotation of his left hip. This is actually quite a common problem. Hip internal rotation restrictions are also common but more often when the issues are driven by arthritic changes in the hip or from an acetabular impingement that would likely cause a good amount of pain with the testing. If you are looking for things that you can fix more easily however, you will likely find that external rotation is limited. This is especially important when you realize that it is often coupled with a limitation in flexion. The combination of flexion and external rotation is something that is critical to performing a properly executed squat. The first thing you can do is skeletally make some changes to ease the demands on your body. You would want to rotate your legs outward (not just your feet) and take a somewhat wider stance. These will allow the bones in your hip to clear into flexion without experiencing a natural anatomical block. If this improves your range but you still feel issues and tightness in your hips then you want to move to the next level and look at the hip capsule. Here is where most of the restrictions will lie. Try the combo hip external rotation and flexion mobilization shown here and assess how you feel in the squat once again. If you see complete correction then you know you need to work on this more. If you see some improvement but not all then you need to keep going to the point of evaluating the muscles around the hips. The hip has many muscles that cross it or influence its motion. It’s not just the flexibility of these muscles that matters however. You also want to evaluate their strength and their stability. If the hips are tight they are likely getting called to do a job they aren’t supposed to be by a stabile joint that isn’t doing it’s job. The hip tightness is being recruited as a compensation for instability elsewhere, often in the low back. Watch as this unfolds and how to correct this. Finally, you want to check for the intrinsic strength of the hip rotators. You will likely be shocked at just how weak your hips are. With the right strengthening exercises, you will be able to quickly address your weaknesses and get your hips feeling right again every time you squat. If you find this video helpful and think you could benefit from a step by step program that puts the science back into strength, head to the link below and get one of the ATHLEAN-X Training Systems. Start approaching your training seriously like a pro athlete would and you will start seeing the benefits of doing so. If you want more videos to help you correct other hip related issues like anterior pelvic tilt or tight hamstrings, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Stop Doing Abs Like This! (SAVE A FRIEND)
Stop Doing Abs Like This! (SAVE A FRIEND)
11 months ago
When it comes to doing abs, people every day are making some big ab workout mistakes that are making it take longer to see results. In this video, I’m going to show you the biggest ab training problems that I see and help you to fix how you do your ab exercises to get much more out of them. The best part is, the issues shown here can apply to almost every single ab exercise that you do, instantly making them work when you include them into your workouts. The first thing most people do wrong when it comes to training their abs is speeding through their reps. This is obviously something that people do on other lifts as well but it seems to be even more common on ab exercises. You get no points for finishing more reps of ab work. Instead, you get better results when the reps you do are high quality. This is something that we have mentioned many times before in our ab videos and that is, stop counting reps and instead make your reps count. Every rep should be initiated by the muscles of your core that you are trying to train instead of using momentum and assistance from every muscle but the one you want to develop. The next thing people mess up is the tendency to cut the range of motion short on all ab exercises. All you have to do is look at a standard floor crunch to see this in action. Most lift their shoulders off the ground at the very start of the exercise and then never put them back down again until the set is over. That isn’t correct. Instead, take every rep through its full available range of motion (which is already short in most ab exercises) and you will get more out of every set you do. Next is the incorporation of an incorrect breathing pattern on every repetition. It is generally accepted that when you exert yourself on a rep of an exercise you should exhale and breathe out. That is good. The issue comes with what you allow your abdomen or belly to do when you do this. You want to exhale your breathe but pull down on your belly and cinch it tightly to your spine via the contraction of the transverse abdominus muscle. So think not about blowing your belly out as you blow the air out but tightening the waistline as you blow the air out and you will get this right every time on every ab exercise. Next up is the tendency of people to skip oblique training for fear that it will give them a blocky waistline. This couldn’t be further from the truth. As a matter of fact, at higher body fat levels, the upper obliques are actually something that could still be visible and would contribute to a tapering effect of the torso. When the lower abdominal fat is lost over time, the development of the lower obliques is going to give you that much desired V taper that only comes from training the obliques. Finally, we can never talk about getting great looking abs without making sure you realize that your ab training begins outside the gym. Nutrition is and always will be the key to seeing your abs (or not). Start including some calf and jaw exercises into your workouts and I promise you’ll start to see the results of your ab exercises and workouts much sooner. Remember, no ab exercise by itself will ever hold the key to getting a ripped six pack. Only the right nutrition plan combined with smart training will. If you’re looking for a step by step meal plan to go along with your daily ab exercises, head to athleanx.com at the link below and start seeing what it’s like to train like an athlete. For more videos on how to get abs fast and the best exercises for a six pack, be sure to subscribe our channel here on youtube at the link below and turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How Much Muscle Can You Build? (CALCULATE THIS!)
How Much Muscle Can You Build? (CALCULATE THIS!)
11 months ago
People say that how much muscle you can build is entirely determined by your genes. Could that be true? While the shape of your muscles, and overall skeletal frame are heavily influenced by your parents and the genetic code they’ve passed on that doesn’t mean that you’re destined to a life of baggy shirt sleeves. In this video, I look at a few different formulas that just MIGHT give you a glimpse into your genetic potential for building muscle. One particular test is centered around your wrist circumference. Why the wrist? The wrist is a pretty good objective measurement of your overall skeletal structure. What’s more, the wrist doesn’t store a lot of body fat so even if you go up and down in weight your wrist circumference is likely to remain relatively unchanged. So what’s the test? You start by taking an accurate measurement of your wrist then add 10 to that number. That should give you the genetic potential for you upper arm. These formulas go even deeper into ‘predicting’ your maximum body weight. That’s right, there’s a formula that supposedly can predict your overall size potential. To get that you would simply take your height in centimeters and subtract 100. That gives you your max potential body weight at a 6% body fat. For those in the US, convert to pounds by simply multiply the number by 2.2 What if you’re not at 6% body fat? There’s a formula for that too, just add 10lbs, or 4.5 kg, to that final number for every additional 2% of body fat that you’re storing. Tests like this are a lot of fun to do, especially when they prove to be accurate, but does that make scientific? At ATHLEAN-X we put the science back in strength, with that said, these type of formulas are fun but I wouldn’t put TOO much stock in the answer. Either way it shouldn’t make you feel deflated about your own potential. No matter what your genetic make up is, I’ve never met an athlete, soccer mom or average joe who wasn’t able to make their body look, feel and move a whole lot better with the proper training and nutrition. Does that mean anyone can be the next Arnold, Dwayne The Rock Johnson or Antonio Brown? Unfortunately no. If you’re 5’9 with tiny bone structure there’s no amount of training that’s going to turn you into one these iconic monsters, but that doesn’t mean you can’t make significant improvements to how you look. Growing up I knew I didn’t have the genetics to be the next Arnold, so although I admired his physique and work ethic I looked to others. Guys like Sylvester Stallone, Frank Zane, Jean Claude Van Damme and others all built iconic physiques on frames much more similar to my own. If you take away anything from this video I hope it is that anyone can improve their body, movement, and the way they feel. If you have a good work ethic, a good training program and a clear goal, anyone can make that change. I say it all the time, if you change your body, you’ll change your life! When you are ready to make that change and take your body to the next level, be sure to head to athleanx.com check out the ATHLEAN-X Training System. You can start building a ripped, athletic body regardless of what you feel is lacking right now. For more videos on how to look, feel and move like an athlete be sure to subscribe to our channel here on youtube at the link below… Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
8 Things We DON'T Miss About 90's Bodybuilding!
8 Things We DON'T Miss About 90's Bodybuilding!
Year ago
The 90’s were known for bodybuilders that rocked Zubaz pants, fanny packs and even sunglasses in the gym. Beyond that however, there were some ridiculous training programs, beliefs and practices that we all would love to forget in addition to the fashion. In this video, I’m going to cover the 8 things we don’t miss at all about nineties bodybuilding and what we can learn from these mistakes. We start with excessive spotting. It seems that no matter where you turned in Gold’s Gym, somebody was getting spotted through an exercise. Heck, even if you didn’t want one someone was always willing and ready to give you a lift no matter what you were doing. Whether it was curls, bench press, or even tricep pushdowns, someone was there to help you lift the weight and do at least fifty percent of the work for you. Today, your muscles are better off for your move to independence. Let’s keep it that way. Next, it only takes a brief skimming of one of the most popular bodybuilding magazines of the day - Ironman Magazine - to see how too many sets were being prescribed in every workout. They literally had us doing 29 sets for chest on a Tuesday and then coming back on a Friday to finish up with another 31. That is just pure insanity. Today we have learned how more is less when it comes to balancing out the quality of the training you do with the time it takes you to do it. It gets worse however when you look deeper into those marathon workouts. For shoulders for example, it was not uncommon to be asked to perform 7 different variations of side laterals alone. From standing side laterals to seated side laterals to even machine assisted. I’m not saying that there is anything particularly wrong with any of the variations, it’s just that we certainly didn’t need to include them all in the same workout. Moving on, the anabolic window is something that took an even longer time to fade away. In fact, to this day some still believe that the critical 30 minutes post workout is all you have to get your nutrients in or forever waste an opportunity to feed your starving muscles what they need to grow. This simply isn’t true, especially if you have eaten within a couple hours prior to training. The protein your body is still digesting from your meal prior to working out is still available and ready to help you after you’re done lifting. The next thing that had us a bit hesitant to jump on a treadmill and do anything but walk slowly was the fear of cardio eating up your muscles. Now, a fitness regimen consisting primarily of long endurance activities at the expense of heavy explosive lifting will definitely craft a body that is less impressive. That said, a little cardio here and there is not going to hinder your ability to pack on muscle and will actually help you to get to a level of leanness that will show off the results of your hard work even a little bit more. As for the local gym “pharmacist”, it seems that every gym had a creep like this. Even when you did your best to avoid him around the gym itself, he always seemed to appear when you were just trying to get changed and get home after another hard, unassisted workout. Turn down his offers and you might just get a first hand look at his drug induced rage. Finally, while I believe that functional training has gone way too far there was a time in the 90’s when bodybuilding did everything it could to be anything but functional. Every exercise was performed on a machine and the very thought of having to do something with your own bodyweight without being strapped to some contraption was nothing but inferior training. Thankfully times have changed. As you can see, there were quite a few pitfalls that you wanted to avoid if you trained through the 90’s bodybuilding era. Of course, just like then there are many today as well. The key is trying to train hard and most importantly, smart. If you’re looking for a smart training program and nutrition plan that you can use to start looking and feeling like an athlete, click the link below and pick the program best suited to your goals today. If you want to see more videos on how to train like an athlete and the best workout program to get ripped and build muscle at the same time, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The FASTEST Way to Bigger Rear Delts!
The FASTEST Way to Bigger Rear Delts!
Year ago
If you want to build bigger rear delts, the first thing you need to do is stop doing reverse dumbbell flies with light weights. In this video, I’m going to show you the fastest way to bigger rear delts by properly overloading the muscles with a better exercise alternative. As a matter of fact, we are going to use a traditional back exercise to get the job done most effectively. First, you want to start by looking at the function of the rear delt. It is best activated by getting the upper arm into extension behind the body. Some take this to mean horizontal abduction (or the opposite of the horizontal adduction that happens with chest fly exercises). The issue is, if you anatomically move the arm back behind the body into horizontal extension with the elbow straight you actually limit the range of motion at the shoulder joint and therefore the activation of the rear delt. Instead, what you want to do is realize that by bending the elbow you are going to be able to extend the arm much further back behind the torso and therefore get better recruitment of the posterior delts. What this leads us to is the fact that the seated row is a much better way to build bigger rear delts. That is, if you perform it with some slight tweaks that I’m going to discuss here. The first thing you want to focus on is what attachment you are using to do the exercise. A lot of people will use the close handled v grip. This is a mistake when trying to build bigger rear delts, or even lats for that matter. The handle constrains your elbows to your side but more importantly limits the amount that you can get your humerus back behind your body. The handle will make contact with your stomach much sooner than it would if you had swapped to using even a straight bar as an alternative. The short straight bar however reveals the second limitation that needs to be considered. That is, because the hands cannot be spaced far out on the bar, the elbows will be forced to stay tight to the torso into adduction. This is one of the primary functions of the lats. If you keep the arms tight to your sides you are going to shift more of the workload to the lats rather than the posterior delts. We can fix this however by using a wide bar (like you would use on a lat pulldown) and spacing our hands far apart. The setup will demand that your elbows drift away from your sides and place more of the load on the rear delts in the process. Throw in the fact that the heavier loads capable of being used on a seated row are much more substantial than the light dumbbells being used in a rear fly and you can see how much easier it would be to progressively overload the rear delt and cause faster growth. The rear delt is always relegated to being the weakest of the three heads and somehow only able to handle light weights. This is simply not true. Just like the front delts and middle delts, heavier weights can be used for great benefits if you know how to use them safely to target the muscle you are trying to grow. If you are looking for a complete step by step program where you train like an athlete to start looking like one, head to the link below and start building ripped athletic muscle now. Stop taking a casual approach to your workouts and start training with the focus of a pro athlete. Great results await you. For more videos on how to build big rear delts and the best dumbbell shoulder exercises, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. Build Muscle Fast - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
22 Days to “BIGGER” Muscles (GUARANTEED!)
22 Days to “BIGGER” Muscles (GUARANTEED!)
Year ago
It doesn’t take long to get “bigger” muscles if you know how to improve the muscularity of your physique. In this video, I’m going to show you 4 workout techniques that you should start implementing into your training right now to start seeing fast changes in the way your body looks. With Summer just around the corner, you are going to want to use these tips to get bigger muscles quickly. It starts with the realization that you don’t have to actually grow bigger muscles in order to have bigger looking muscles. This has to do with the key difference between muscle size and muscularity. This is good news however since making true muscle gains at any appreciable rate becomes much more challenging the more training experience that you have. Beyond that, ultimately your genetics are going to have something to say about the size that you can eventually become. No matter how hard Jesse trains he is never going to be a 300 pound beast unless he figures out a way to go back in time and choose different parents. That said, when you realize the advantage in training for muscularity you can quickly see new changes with not much having to change at all about your current workouts. It comes down to the following four workout strategies for building bigger looking muscles. Make sure that you apply these to your accessory lifts and not necessarily your big compound strength movements. Keep your foundational training the same and incorporate these as an adjunct to increase the rate of muscle gains and muscularity you see. First, you want to make sure that you limit the amount of momentum you use in your lifts and make your muscles do the work instead. This can easily be seen in the example of a side lateral or front shoulder raise. If you swing or bounce the weights at all you are likely to shut down the amount of work being done by the very muscles you are trying to hypertrophy. Drop the weight you are using and make sure that every rep is being initiated and controlled by the delts and not only will they be doing more of the work at the end of the day but you will see size gains because of it. Second, stop counting reps and start making reps count. You can do this by not worrying about just getting the weights from point A to point Z but by enjoying the journey from B to Y on every single rep you do. In the case of the crossover, you don’t just want to get your arm across your body to engage your chest but you want to appreciate the benefits that additional internal rotation below shoulder height and keeping the shoulders back can have on increasing the output and gains seen by the chest as a result. Thirdly, you want to learn how to squeeze every rep as if it’s the only one you are going to do. Don’t worry if you are going to have anything left in the tank for the 12th rep. Instead, focus on getting the most you can out of the rep you’re doing and let the rest take care of itself. I apply this to the lat pulldown and you can see even additional muscle fiber recruitment as you squeeze and hold from the first second to the last. Finally, in some cases the working muscles will actually do more work if you let the muscles around them help them to do so. In the case of the dumbbell curl, the activation of the abs is going to help stabilize the body and give the biceps more leverage from which to pull from. Likewise, the activation of the chest and lats is going to prevent the elbows from drifting and cheating the work the biceps are doing, therefore giving them more stimulus for faster muscle growth. If you find this video helpful, you will love the way our complete programs help your body to see fast muscle gains by training like an athlete. Start putting the science back in your strength and conditioning workouts by heading to the link below and getting the program best matched up to your current fitness goals. For more videos on how to build muscle fast and the fastest way to build bigger arms, be sure to head to the link below and subscribe to our youtube channel. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle Fast - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Stop Doing Face Pulls Like This! (SAVE A FRIEND)
Stop Doing Face Pulls Like This! (SAVE A FRIEND)
Year ago
I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true! Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting. Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important. One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement. Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight. The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength. If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right. Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention. Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want. if you’ve been following me on USa-video I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day. While there are no magic bullets in the pursuit of fitness and athleticism the face pull is as close to one as we’re going to get. People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout. For a complete training program that not only trains you with the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to athleanx.com where you can start training like an athlete today. For more videos on everything from strength and building muscle to fat loss and pain relief, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The 6 Best Lifts for NEW Muscle Growth (GUARANTEED!)
The 6 Best Lifts for NEW Muscle Growth (GUARANTEED!)
Year ago
Even if you’ve been performing the best lifts and exercises for muscle growth, you may not be seeing all the gain you should be from your training. In this video, I’m going to show you the 6 best lifts you can add to your main foundational strength exercises to get much more from them. You have to remember, you are and always will be only as strong as your weakest link. The goal of this collection of movements is to show you how to strengthen those weak links once and for all. We start with the deadlift. One of the hardest parts of this exercise is the initial break of the bar off the ground. It is literally why this movement is called the deadlift since this requires that you are able to perform this from a dead stop without momentum. The ability to do this well is going to depend on your ability to drive force into the ground through your legs and to have strength and stability in your upper back when you pull. If you find that you are not able to drive through the ground with force, you will want to start incorporating heavy dumbbell lunges as an accessory movement in your leg training. The lunge forces you to have to push hard through the foot into the ground to not only drive the weights you are holding but your entire body back up to a standing position. You want to handle heavier weights than you are used to in order to get the most carryover to the deadlift. On the other hand, if you are able to generate good force through your feet but cannot maintain the stability of your upper back through the initial pull then you need to do something about this. I found that the chest supported barbell row was one of the most helpful accessory exercises I could do to improve this. By removing the legs from the equation, I learned how to be able to pull heavier weights with just the strength of my back, so that when the legs were added back in as during the deadlift, I was able to pull significantly more weight as a whole. The squat is another movement that can be aided with the right accessory lift. Here you want to figure out a way to strengthen your glutes since they need to be the main driver and initiator of the upward lift of the bar from the bottom of a squat. The weighted hyperextension is a great way to do this. To improve your ability to do the overhead shoulder press you want to consider just how much your body will rely on your feet and legs if you give it a chance. Even if you are not doing a push press and are trying to be more rigid with your form by performing a strict press, the ground reaction forces initiated during any standing variation of the press is going to incorporate the legs too much. In order to get stronger in the OHP you would want to sit down and perform a Z press as shown to isolate the strength of the shoulders. The video wraps up with discussions of how to improve scapular strength for the pullup by doing weighted scap pulls as well as the face pull for improving pretty much every lift you do. The main point is, there are big lifts that you should be including in your training in order to compliment the heavier compound foundational movements in your training. Doing them both will make your performance on the big lifts improve that much faster. For a complete training program that not only trains you with the big lifts but shows you the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to athleanx.com where you can start training like an athlete today. For more videos on how to get stronger and the best way to perform a deadlift, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Bench Pressing is NOT Killing Your Gains!!
Bench Pressing is NOT Killing Your Gains!!
Year ago
The demise of the bench press has been greatly exaggerated. In this video, I’m going to show you how the deficiencies of the bench press as an exercise are easily overcome and therefore are no reason to avoid the exercise all together. There have been many to say that when it comes to building muscle, bench pressing is inferior and incapable of doing a good job. I disagree and I’m breaking out the muscle markers to prove my point. That said, it begs to reason that we would start with a discussion of the main function of the chest at the shoulder. The movement called horizontal adduction is what the pecs are most responsible for. This is the act of bringing the upper arm from a position away from the midline of the body to a position closer to the midline of the body. This does not have to cross midline or even reach midline to be considered horizontal adduction in the same way that bending the elbow just a little bit during a curl is still elbow flexion (albeit not full flexion of the elbow). This brings us to the question of whether or not the bench press is training the key function of the chest at all. Many people that concentrate on only what the forearm is doing when the arm is moving will say that the arms are not horizontally abducted during the bench press and therefore not working the chest as well as it should (or at least not as much as the shoulders and triceps). That is false. If you look at the demonstration of the upper arms in both the bench press and the crossover you will see that the mechanics are very much the same. The only thing that is slightly different is the amount of range of motion that the upper arm is going through into adduction during the movements. There are other differences however that need to be considered. While the range of motion of shoulder adduction are less in the bench press than they are in the crossover, the amount of weight that can be loaded during the bench is superior. This means, that you are able to overload the chest more effectively with the bench despite its shortened range. That doesn’t have to be the end of the argument however. Since we know that full chest activation can be achieved by performing loaded horizontal adduction across midline, we can simply opt to compliment or accessorize the bench as the main lift with a few sets of crossovers for max chest recruitment. This is something we have covered here before by including some high to low or low to high crossovers after your main bench work for the day. Those that use the range limitations are selling this exercise short and not understanding the full picture. In much the same way, the deadlift is an exercise that we all will readily agree is capable of building a bigger, stronger back. However, if you look at the range of motion of the lats and other back muscles in the lift they are surely not being brought anywhere near the limits they are capable of by acting on the joints the muscles cross. This doesn’t hold back the movement from being a gains producer however. The bottom line is, you have to define your training goals. If hypertrophy is your main goal then you will want to find ways to make sure you leave no gaps in your training. Perform the complimentary exercises to fill in range gaps or strength curve gaps. If you are simply looking to build strength in the bench press, as a competitive powerlifter however, seeking ways to expand the range beyond what would be needed for the lift is unnecessary. If you’re looking for a program that will help you to build muscle and get ripped like an athlete, head to the link below and start training with the ATHLEAN-X Training Systems. Start seeing gains faster by training harder and smarter in the next 90 days. If you’re looking for more videos to help you get a bigger bench press and to build muscle fast, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Skinny Guy Builds Muscle (HIS STORY!)
Skinny Guy Builds Muscle (HIS STORY!)
Year ago
The one thing every skinny guy trying to build muscle will tell you is, it’s not easy. In this video, Jesse from ATHLEAN-X is going to take you through some of the successes and failures during his muscle building transformation that have gotten him to where he is now and are setting him up for greater mass gains in the near future. If you are not aware of Jesse, you likely haven’t been watching the videos on this channel for very long. For those who are seeing him for the first time, it takes a glimpse back in time to appreciate just how far he has come with his body. Jesse started at just under 130 pounds of body weight. He was painfully skinny and very weak. Beyond that however, Jesse had a history of head trauma that prevented him from leading a normal life and certainly made it difficult to engage in physical activity without repercussions. As a youth lacrosse player, he suffered multiple concussions which left him with severe post concussion syndrome and he was forced to stop playing all together. The risk of another concussion was too high and it was feared that any additional head trauma could lead to permanent brain damage. As he began his quest to try and build muscle while still maintaining the athleticism and all around performance ability he had on the field, he was met with complications from exertion during lifting. Even the slightest amount of stress, strain, overtaxing of the body during a lift would leave him with a headache. Sometimes, he would even black out during a set which became an incredible risk to his health considering he would be doing this with weights in his hands or on his back. Doctors forced him to scale back his training greatly while they helped him to identify the exact causes and triggers of his issues and how to better prepare for them over time. He essentially had to rebuild from the ground up. Not to mention, along with the neurological issues, Jesse brought with him a host of postural imbalances and dysfunction that further contributed to his disability and made proper form lifting a challenge. Over the last couple years, he worked very hard on overcoming the postural imbalances that were holding him back. The fixing of his pelvic tilt, neck, rounded shoulders and thoracic extension limitations were key to getting him to function better everywhere, not just in the gym. In addition, while the body was being fixed the aggravation of his neurological symptoms was improving as well. Ultimately, in February of this year he was cleared to begin increasing the exertion of his training. In just the last few months, Jesse has added a considerable amount of weight to his lifts and is performing them with good form and solid control due to the removal of compensations from his movement patterns from his early restricted work. His legs have grown in size and he is noticeably bigger in all areas of his physique. As you will see, he still has some things that he is struggling with while building muscle. Namely, his love of endurance training and long distance running combined with a healthy eating plan that makes it difficult for him to consume enough calories to put on extra muscle. The bottom line however is, he is on the right track and continues to be a motivational figure for any skinny guy who ever struggled putting on muscle. The sky is the limit for him now that he is able to push himself in his training without restriction. I fully expect him to keep getting stronger, bigger and maintain his overall athleticism while continuing to be able to enjoy the athletic endeavors that have driven him to where he is today. We will all keep rooting for this skinny guy to keep overcoming the issues that have once held him back. For a complete plan where you too can make a step by step transformation, head to the website below and pick the plan best suited to your current goals today. Go from skinny guy to jacked in just 90 days with the Max Size program and learn how to do all of this without having to unnecessarily have to bulk and cut or follow a one dimensional program. For more videos on how skinny guys build muscle and the best way to eat if you are a hardgainer and want to add muscle mass, be sure to subscribe to our channel here on youtube below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Workout Volume is Killing Your Gains!
Workout Volume is Killing Your Gains!
Year ago
If you’ve been around any gym or online forum these days you’ve likely heard that training volume is the key to all muscle growth and gains. In fact, of every other element of your workouts, the amount of training volume you accrue over a single workout or multiple workouts is supposed to be the main driver of muscle growth and size. In this video, I’m going to debunk the value of volume. In fact, I’m going to show you how volume can be almost entirely negated in the absence of something far more important - training intensity. Much like functional training was the buzz word of the early 2000’s, volume has become the equivalent for 2019. We have been led to believe that simply adding more sets and time to our workouts is going to equate to faster and more significant muscle growth. This has led to an epidemic of people spending more time than ever in the gym, getting far less results than ever before. Not to mention, with all the additional volume being misdirected towards their joints and tendons there are more people gaining aches and pains from their training than they are hypertrophy. Why is this? Because accruing volume for the sake of volume is one of the biggest mistakes you can make in your workouts. The best thing you can do is trade in some of that volume for intensity if you really want to see increased muscle mass and development. As it is, I believe that many people in the gym simply don’t train hard enough. The adoption of volume as the driver of gains and the focus of many people’s workouts is something that easily fits that narrative. Rather than work harder with less, all that is required to obtain more volume is time. If you have additional time to spare, you can add more sets to your workouts. That said, the only way you are going to add more intensity is with more effort. Effort is something that will not come easy. Effort is going to demand that you look for ways to intensify the state of your workouts. Adding paused repetitions, reducing rest time between sets, pushing to actual failure at least a few times during your workouts are all things that are going to require a higher level of output and effort than simply adding more time. If you want to see greater muscle growth from your workouts you are going to have to be willing to push harder. What winds up happening when you trade in workout length for intensity is that you see what science has shown and that is, even as little as 4-10 productive high effort sets is all it takes to elicit a muscle hypertrophy response from your training. There is no need to spend hours and hours in a gym trying to get results when far less time is capable of doing the same. If you are looking for a program that shows you how to train hard and not have to train long, then click on the link below and get the ATHLEAN-X Training System that best matches your goals. Start training like an athlete and get more out of your workouts every time you step into the gym. For more videos on how to build muscle fast and the right way to split your workouts for maximum muscle gains, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Legion Stark
Legion Stark - Minute ago
*trump*
Austin Guidry
Austin Guidry - 2 minutes ago
Jeff’s next video: *Jesse was KILLING my gains*
Vijay Kiran
Vijay Kiran - 8 minutes ago
they legit got aamir khan!?!
Damián Berstein
Damián Berstein - 11 minutes ago
Jesse is killing your gains
jelena elez
jelena elez - 12 minutes ago
So funny 😂
X MrFox
X MrFox - 14 minutes ago
Loool V shred 🤣🤣🤣🤣🤣
sros6
sros6 - 15 minutes ago
You guys need to start BULKING, maybe more pasta!
Over Comer
Over Comer - 15 minutes ago
That beard is nasty. Bet it stinks. I'll stick to Jeff thanks. Does this dude have no pride in his hygiene?
A C
A C - 16 minutes ago
We will miss Jesse😭😭
MYstery JUDGE, JURY, EXECUTIONER
MYstery JUDGE, JURY, EXECUTIONER - 18 minutes ago
What the skit! Been a fan since the beginning 10 mill and counting
Jonathan Forno
Jonathan Forno - 20 minutes ago
This was great hahaha
Daniel Flego
Daniel Flego - 21 minute ago
Jesse never gets the credit he deserves.
Film Cam
Film Cam - 21 minute ago
THANOOOOOOOOSSSSS!
Andrés Carbajales
Andrés Carbajales - 22 minutes ago
😆😆😆😆😆😆😆😆😆
King Hossain
King Hossain - 24 minutes ago
Jesse is the life of the party
noodels 0390
noodels 0390 - 25 minutes ago
3:50 a lil sweet burn to vshred
Josiah Cantu
Josiah Cantu - 27 minutes ago
Should a persons macro split change depending on their fitness goals or is it all calorie dependent (deficit/surplus)? What are some of the main differences in the macro splits that should be considered when deciding on fitness goals (fat loss vs muscle gain)?
Bill Y
Bill Y - 28 minutes ago
Avengers level of production right there.
Nicole Williams
Nicole Williams - 28 minutes ago
Jesse is the reason why I stopped watching your chanel.
Tyson W
Tyson W - 28 minutes ago
The Vince comment killed me😂😂😂
Daniel Jennings
Daniel Jennings - 29 minutes ago
Jesse, 2 million to 10 million subscribers isn't an 80% increase...
MexicanOnGames
MexicanOnGames - 30 minutes ago
An 8 million rise on 2 million isnt 80% its 400% 😂
vanglor1144
vanglor1144 - 30 minutes ago
I had my finger ready at the unsubscribe button if Jesse wasn't coming back
Steve Quadra
Steve Quadra - 31 minute ago
Jeff and Jesse is the A-Team now. Best fucking idea Jeff ever had. Jeff I don’t know how you can up with bringing on Jesse and doing this shit but it’s legendary as fuck
Matthew
Matthew - 31 minute ago
4:08 Jeff's dog is playing with the ring: Jeff thinking: "Wrong - How playing with your ring is causing you to lose gains"
Mr Steel
Mr Steel - 31 minute ago
Cheers dude.
Ozan Balta
Ozan Balta - 31 minute ago
That is proper porn acting
Jopossum
Jopossum - 32 minutes ago
>10.2M subs the prophecy was true
Azaly
Azaly - 33 minutes ago
athlean-x is a great inspiration, really inspired me to start my own fitness channel.
Nyk Dohne
Nyk Dohne - 33 minutes ago
I thought he was leaving for real 😂
Lawbringer boi
Lawbringer boi - 34 minutes ago
Honestly Jeff well done on the 10m, soooo deserved man
Ozee Baby
Ozee Baby - 35 minutes ago
Jesse is acting Jeff is just telling the truth so its easier for him LUL
Ron Soury
Ron Soury - 36 minutes ago
Damm Jeff really hates joe exotic
Luca Benvenutto
Luca Benvenutto - 36 minutes ago
I was not expecting and I'm absolutely not disappointed, best blooper ever
Samuel A
Samuel A - 36 minutes ago
500% increase not 80%. Jesse is selling himself short he's also not great at the maths.
fridz66
fridz66 - 37 minutes ago
This os the best youtube bideoof 2020.
Booze On The Rocks
Booze On The Rocks - 37 minutes ago
The laugh I needed. This is great!
Gaurav K
Gaurav K - 37 minutes ago
this video was just one big flex to show all the celebs and athletes they know and have worked with
Rima Man
Rima Man - 37 minutes ago
you have a normal forearm theres only huge viens , viens meen nothing but look ugly, i have good muscle developement and good muscle mass and no viens only cuts snd bulk
Monique Castro
Monique Castro - 38 minutes ago
I've done this workout for the past 2 months, alternating it with his other home workouts and I've lost body fat and gained muscle. Friends and family have noticed a significant difference in body tone. It works.
grimmjow0106
grimmjow0106 - 38 minutes ago
Haha! 💯👍
ben Vardakis
ben Vardakis - 38 minutes ago
jesse be getting them gains fuck yea :D
achaarpickler
achaarpickler - 39 minutes ago
This is called creativity. Some others are challenging people to deadlifts blah blah and Jeff comes up with this.....
Lee Mason
Lee Mason - 39 minutes ago
I will never get that time back ever again. 🤦‍♂️
ScycoSnake
ScycoSnake - 40 minutes ago
7:10 my knees do that all the time on squats, doesnt hurt but is there a fix to it
Luke Smith
Luke Smith - 40 minutes ago
Sheamus! Nice! Brogue! Brogue! Brogue!.
alfredo matute
alfredo matute - 40 minutes ago
🤣🤣🤣🤣 que buen video
Ranveer singh Sangha
Ranveer singh Sangha - 41 minute ago
Amir are you serious I wast expecting him today and we all love jesse
Thomas
Thomas - 41 minute ago
Best. Video. Ever. 👊🏻
Paul Kenneth Fiel
Paul Kenneth Fiel - 41 minute ago
Haven't been caught up with any other videos, what's this about? Jesse leaving?
Zunkem
Zunkem - 41 minute ago
So is jesse gone or not???
Sherylin
Sherylin - 42 minutes ago
If Jesse goes I would leave to be honest. Take note Jeff.
Pablo Ferrer
Pablo Ferrer - 42 minutes ago
This was so good hahahaha!
Luke Sanzone
Luke Sanzone - 42 minutes ago
Classic!!!
ChriseFTW
ChriseFTW - 42 minutes ago
Why is the acting kinda good 😳
MaivyFitness
MaivyFitness - 43 minutes ago
What an amazing video!!!
itstabish
itstabish - 43 minutes ago
This is literally the best episode ever
GurnakeDaSnakeMon
GurnakeDaSnakeMon - 43 minutes ago
His math hurts my brain.....but it checked out. Smart guy
DanteAria
DanteAria - 43 minutes ago
Your name would be Vince 😂😂
Bob Koshy
Bob Koshy - 43 minutes ago
You guys definitely bring the science to athletics.
Ahmad Danial Kuswadi
Ahmad Danial Kuswadi - 44 minutes ago
"Marvel have the best crossovers" Athlean X crossovers:
T-800 Model 101 Infiltrator Unit.
T-800 Model 101 Infiltrator Unit. - 44 minutes ago
That "Always Reppin'" shirt is awesome.
Elijah Budd
Elijah Budd - 45 minutes ago
Is AthleanX pivoting to a Fitness Comedy channel? Lol I'm down
CaptainROLL
CaptainROLL - 45 minutes ago
You can't fool me. That wasn't the real Trump! The hands were too big! 😏😂
Ron Hawkins
Ron Hawkins - 45 minutes ago
Awesome!! Athlean X is the best
Chucky Cheese
Chucky Cheese - 45 minutes ago
Try coach Greg’s anabolic french toast..izzzzz sooooo gooooddd and is very healthy
Bruno Karacic
Bruno Karacic - 46 minutes ago
7:46 The part you didnt know you wanted but you want it
Brian DelGiudice
Brian DelGiudice - 46 minutes ago
Thanos
Andrei Moga
Andrei Moga - 46 minutes ago
I will start this today and update you guys every day so I can test this challenge. For starters: I'm 6'3, 215 lbs, decently fit, midsection fat, if I had to assume, I'd say 20% Body Fat. WISH ME LUCK! Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: Day 8: Day 9: Day 10: Day 11: Day 12: Day 13: Day 14: Day 15: Day 16: Day 17: Day 18: Day 19: Day 20: Day 21: Day 22:
iamswitters
iamswitters - 47 minutes ago
Congratulations! Bye Jesse
Jon Johnson
Jon Johnson - 47 minutes ago
Lol heavy shade at V SHRED! 😂😂😂😂
jeff cavaliere
jeff cavaliere - 47 minutes ago
Thanks jeff that really helpd my workouts👍
isaac torres
isaac torres - 49 minutes ago
What a great video, you are a great team.
Kyle Miller
Kyle Miller - 49 minutes ago
This video just changed my life. I'm flat footed and have been struggling with squats for years. Thank you for the video!
Juglanscinera
Juglanscinera - 49 minutes ago
Only Athlean x fans clicked this video
jonathan mason
jonathan mason - 49 minutes ago
Perfect for quarantining! I gained 30lbs! Trying to get back
Eddie A-G
Eddie A-G - 49 minutes ago
How do I balance lower body strength training with extensive running and cardiovascular training. Currently I train 6 days a week, alternating between lower and upper body. On upper body days i run 2 miles in 10-12 minutes then on lower body days I run 3x4mins at 6mi/hr on a 6% incline on a treadmill. I’m concerned that I’m not resting enough. Thoughts?
Trainorboy1995
Trainorboy1995 - 49 minutes ago
This vid is actually legendary 👌
takatsu5
takatsu5 - 49 minutes ago
I watched this video because of Jesse.
Markus
Markus - 49 minutes ago
Awesome color grading. Looks so healthy 🔥 Keep up the good work!
Serge .L
Serge .L - 50 minutes ago
Only liberal, afflicted with TDS(Trump derangement syndrome) would interpret Trump saying to "inject yourself with bleach". That was an unnecessary divisive "skit". I thought you were above that. Please say you're not afflicted with the mental illness of liberalism. Please stay out of political sphere. It'll hurt your business in the long run. Countless examples out there of people "getting woke and going broke".
dknollRX7
dknollRX7 - 50 minutes ago
If you knew any less about this stuff, your name would be Vince...
BillyViBritannia
BillyViBritannia - 50 minutes ago
Great exercise, thanks.
Trainorboy1995
Trainorboy1995 - 50 minutes ago
Thanos just popping up 😂👌
Bruno Karacic
Bruno Karacic - 51 minute ago
This deserves an Oscar
Sandeep Jayakumar
Sandeep Jayakumar - 52 minutes ago
Haha..funny :)
its Viibes
its Viibes - 52 minutes ago
“If you knew any less, you would be Vince” burn😂
Keeran Hawoldar
Keeran Hawoldar - 52 minutes ago
Congratulations both - onwards and upwards! Many thanks for everything you do to help us all!
Michele Platts
Michele Platts - 53 minutes ago
Jeff you don't need this dude!
B Barnett
B Barnett - 53 minutes ago
Shame on you Jeff....Click-bate during a pandemic, and with over 10M subs?!! Where's the humanity musclehead?!! There's no "I" in team bro...and remember it's always the weakest-link that causes the failure, so keep an eye on da weak-link!! Friends close, Enemies even closer...not everything new (age-science) is better. Word to da wise(guy)...
Golden Truth
Golden Truth - 54 minutes ago
I subscribed to see jesses gains
Billy Fishkins
Billy Fishkins - 54 minutes ago
Well happy birthday to me
ChispyReddit
ChispyReddit - 54 minutes ago
I am inevitable
Derek Krauss
Derek Krauss - 54 minutes ago
Congratulations. You deserve all the success!
Tajbid Hasib
Tajbid Hasib - 54 minutes ago
Whoever's watching his channel for the first time is gonna be so confused
Donicio Velasquez
Donicio Velasquez - 55 minutes ago
I dont get it, someone help me understand
TKO Media
TKO Media - 55 minutes ago
3:55 WOOOOOOWWWW! That made my day.
Eriko. Oy
Eriko. Oy - 56 minutes ago
Good speed space pirate cowboy...
:D
:D - 58 minutes ago
Better the devil you know in the devil U don't know. We're WWE online now
Louis Stout
Louis Stout - 58 minutes ago
Love keegan at the end