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
PERMANENT Fix for IT Band Pain!!
PERMANENT Fix for IT Band Pain!!
3 days 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!)
7 days 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!)
10 days 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!
17 days 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!
21 day 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)
24 days 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!)
28 days 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!)
Month 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!)
Month 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!!)
Month 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!!
Month 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!)
Month 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)
Month 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!)
Month 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!!
2 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!
2 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!)
2 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!!
2 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!)
2 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)
2 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!!
2 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!
2 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)
2 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!)
3 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!)
3 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)
3 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!)
3 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!
3 months 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!
3 months 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!)
3 months 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)
3 months 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!)
3 months 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!!
4 months 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!)
4 months 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!
4 months 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
The BEST Dumbbell Exercises - TRICEPS EDITION!
The BEST Dumbbell Exercises - TRICEPS EDITION!
4 months ago
Dumbbells do not have to be a sacrifice when it comes to building bigger triceps. In this video, I’m going to show you the best dumbbell exercises for triceps to fit any goal you may have with your training. If you’re just looking to build the strength of your triceps, want to make them more powerful and explosive or just build them bigger and add size I’m going to show you the best exercises you can do to accomplish each. We start as we have in this entire series with the strength exercise. Here we have a tie between two exercises, the close grip dumbbell bench press and the weighted upright dip. Different than in the swap between a barbell and dumbbells in the traditional chest bench press, the narrowing of the grip allows far less torque and resultant stability demand to be placed on the shoulder joint during the cgbp. This keeps the weight high enough to let you still pursue strength on the lift. Likewise, on the upright dip, we can simply swap out plates for a single heavy dumbbell as the resistance with little to no drop off. The ability to progressively overload this movement is easy and therefore very conducive to those looking to build strength in their triceps with nothing but dumbbells. If power if more your goal, then the JM Press is a great option. The ability to initiate the movement with your elbows driving your triceps into position rather then the triceps overcoming the inertia on every rep is a significant advantage. An object in motion will tend to stay in motion. Getting the dumbbells moving will allows the triceps to kick in and explosively keep them moving up to the top of the rep. No sacrifice of the weight used needs to be made here and the built-in additional acceleration makes this a great dumbbell power option. If hypertrophy and bigger triceps is the goal and you feel as if you have used up your newbie strength gains to drive this, you can always focus on an exercise that will eccentrically overload the muscle. This is where the lying dumbbell triceps extension with a forced negative only rep finisher is bet. The position of the arm back behind the head throughout this exercise allows for a greater stretch on the long head of the triceps and the best stimulation of the triceps eccentrically. There also can be gains made through the use of lighter dumbbells and a metabolic training effect. Here we showcase a bodyweight combination that is performed in descending ladder fashion that actually uses the dumbbells as props to keep the wrist in a healthy and neutral position. Alternate between reps of seated floor dips and close grip pushups for a great burn and an opportunity to resist it for tricep muscle gains. Total body options from the modified overhead extension thruster to correctives like the dumbbell devils are additional exercise selections that will hammer the triceps and help to achieve a secondary benefit as well. It depends on the goal of your training. Finally, in order to fully shorten the triceps muscle you must at some point load the triceps in a position behind your body with the elbow straightened. This is the only way to place the muscle in a maximally shortened position. Now, while you may not be able to handle very heavy weight here it does not mean that you should avoid it. In fact, you need to do this if you want to stimulate maximum triceps activation. The dumbbell kickback is the best dumbbell option here by far. If you are looking for a complete step by step workout program that will help you to put the science back in strength and already selects the best exercises for each muscle group of the body, be sure to click the link below and sign up today to start training like an athlete with any of our plans. For more videos on how to build bigger triceps and the best dumbbell exercises for every muscle group, 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 Mistake - The Big FAT Strength Lie!
Workout Mistake - The Big FAT Strength Lie!
4 months ago
Have you been told that strength is everything when it comes to seeing gains from your workouts? If so, you are making the biggest workout mistake you can be making and you’re definitely going to want to watch this video. Here I am going to address the big fat strength lie that is more rampant now than ever before. Now, don’t get me wrong. Strength training is and always will be the cornerstone and the focal point of your workouts. That said, doing this without focusing on the roots of that strength is going to lead you down a troubled path. So you may have been told that strength is the most important element you want to address in your training. Without it, everything else will suffer and therefore you need to make sure you are maximally strong at all costs. While being strong is crucial, building strength on a weak foundation is one of the biggest workout mistakes that you can make. The key to building true strength is to realize that just like a tree, you’re only as strong as your roots. In the world of training this means that if there is something that can be impaired that takes your strength away from you, then the strength is not the foundation. Much like a tree may look strong above the ground, if you examined below the surface and saw weak and dying roots that tree is not going to be standing for much longer - no matter how big and strong it may appear. So what you need to focus on is prefacing your strength progression with a solid base of full flexibility, mobility and stability. Now many people will look at this and say to themselves that they are getting it right because they are doing at least 30 minutes of mobility work and stretching before they work out. That is not necessarily even a good thing. Why? Because if you are just adding additional range of motion to a system that is not stable, then you are going to be even more likely to break down and commit this devastating workout mistake. Stability is not strength. It is a form of strength that is not measured by the contractile force of a muscle but rather the ability to control the contraction throughout the range of motion (and even at both extreme ends of it). In the example of a squat, a person that is incredibly stable will be able to perform the squat and pause at the bottom of the rep. Beyond that however, they need to be able to return to the top in one piece without desegmentation of the body on the way up. They need to be able to not have their knees drift in or out, or their hips waver side to side at any point. When one is maximally stable, they are maximally efficient in their bar path during the squat and have no wasted motion. Their rep speed is unhindered or unslowed throughout the entire range of motion. This may mean that you need to drop the weight that you are using a bit in order to realize this level of control. If so, then do so. The goal is not to simply chase numbers at the expense of your stability. Working on your mobility and flexibility as well are going to be vital to getting through a full range of motion and commanding the true strength you do have along the way. If and only if you do this will you ever realize your true strength without risk of incurring injuries like hip labral tears, low back blowouts and unnecessary hip joint and muscle pain. If you are looking for a program that overlooks nothing in the way the workouts are put together and puts the science back in strength from the first day to the last, then head to the link below and get the ATHLEAN-X Training System that is best matched to your current goals. For more videos on how to squat more weight and the best workout to improve strength, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a video and you never again make common workout mistakes like this. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The BEST Dumbbell Exercises - BICEPS EDITION!
The BEST Dumbbell Exercises - BICEPS EDITION!
4 months ago
In today’s video we look at the best dumbbell exercises for biceps. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train the brachialis muscle of the upper arm, which supports the size and appearance of the biceps. First we cover strength. The key, just like in our chest video, is that there are two non dumbbell exercises that fit perfectly here and that is the barbell curl and the weighted chinup. As we know from the dumbbell bench press however, there is a drop off in the amount of weight you can lift when you move from a barbell curl to individual dumbbells. That is, unless you split them up into alternating arms. Here your core doesn’t have to work as hard to stabilize the upward motion of the dumbbells and you can handle more weight for an easier progressive overload. That said, I don’t believe this is the only option when it comes to building the strength of the biceps. I would suggest you also do the weighted chinup. Unlike the barbell bench to dumbbell bench however, you don’t have to experience a drop off in the weight you use just because you switch from weight plates to a dumbbell. Just hook the dumbbell up the way I show you and you are all set and ready to perform the weighted chinup and load up the biceps for growth. Next we focus on power. The element of speed is critical to maximizing the effect of power training for our biceps. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. The best way to do this is with the weighted plyometric chinup. The goal is to explode your body up and over the bar with a quick catch and release of the cross bar. If you cannot handle the additional weight around your waist, use the dumbbell as a step up to the bar. The goal, as with any power development training, is to stay sub maximal in your effort and focus on moving as much weight as you can control with an increased rep velocity. If you find that the weight you select is so heavy that you have to either cheat the form too much or you cannot maintain proper speed, lower the weight used and start again. For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the seated incline curl. Pick up a pair of dumbbells and curl them but don’t forget to actively contract the triceps at the bottom of every rep to enhance the stretch reflex and strength of contraction on the biceps. You can see me do this on every rep in the video demonstration. Once you reach failure, one of the most effective things you can do is take the reps beyond. You can do this with an eccentric only rep performed by sitting up at the end of the bench and then slowly lowering your body and the dumbbells back down. A slight variation on this is shown to achieve a metabolic stress as well. Here you want to establish a burn in the working muscle and try to keep it there for as long as possible. I use an additional position that allows me to get some drag curls in at the end of the combination to do this really well. We always want to keep an eye on the correctives on this channel as well. In the case of the biceps, we focus on maintaining health of the elbow. As anyone who has had issues with medial elbow pain while curling or doing any pull movements for that matter can tell you, it can hamper your ability to get results. Remember to load the dumbbell deep in the palm of your hand to avoid overstressing of the distal finger tendons. This can be achieved through either a dumbbell wrist curl if you can handle lighter weights only or a carry if you are up to the task of heavier weights. Included are a few other exercises to emphasize the brachialis. This muscle lies underneath the biceps and can be trained with some modifications of the curl to lessen the contribution of the biceps slightly. Here I show you a cross body variation of a hammer curl that will help to add width to the upper arm and can be performed with just some dumbbells. Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems. For more videos on training, be sure to 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
Pushups are KILLING Your Gains!!
Pushups are KILLING Your Gains!!
4 months ago
The pushup is one of the most popular exercises in the world. Every day, hundreds of thousands of push-ups are done in gyms everywhere, and unfortunately many of those reps are wasted. In this video, I’m going to show you the biggest mistake people make when performing this popular chest exercise and how you can easily and instantly fix it for better results. What most people do when they perform pushups is they set a target number in their heads or at the very least, concentrate on counting the reps as they perform them. Different than most other exercises, this one becomes one that has the counting of the reps become the major motivator, and the more of them you do supposedly the more you get out of the exercise. This couldn’t be further from the truth. In an attempt to make the numbers go up, what often times happens is the range of motion used on the exercise becomes shorter and shorter. Even if this is just by an inch or two at the top and bottom of the exercise, the impact this has on the effectiveness of the exercise is significant. Not sure you believe me? Fair enough. Let’s try it out for yourself. Take whatever number you think you normally do on the pushup and use that as your benchmark. Now, do the exercise as I show you in the video. Take a nice steady cadence from rep one to the last. No slow down of the exercise is allowed at all. The second you notice a decrease in rep velocity it ends your set, as if you couldn’t complete the rep at all. Now, make sure at the bottom of the rep that you touch your chest firmly to the ground (without letting go of the tension completely) and fully extend your body back up to the top by locking out your elbows. You may notice that you only have an extra inch or two of motion at the top of the exercise to get you into full extension, but that is fine. Normally, this is not a large movemeent that needs to be made, however it is very impactful in terms of how much more it will take out of you to finish the set like this. It is not uncommon for you to see a 60 percent drop in your performance on a set of push-ups by just making these two simple switches. Don’t worry. It’s not about the number of reps that you can count up, it’s more important that you make the reps you do perform count. Stop focusing on just racking up junk rep after junk rep and worry about getting the ones you perform to work the muscles you’re trying to work as hard as possible. The pushup can be a great exercise for developing the chest, triceps and shoulders. It is something you can perform anywhere without any equipment at all, and as you’ll see, get much more out of it in a shorter period of time if you trade in the length for some intensity. I saw a humbling drop from about 100 reps of pushups to 40 just by implementing the changes I showed you here. If you’re looking for a complete step by step program that focuses on the details when they matter, knowing how much faster you can see results when you do, then head to the link below and get the ATHLEAN-X Training System. Start training like an athlete and see the difference it makes to the muscular body you can build when you do. For more videos on how to do pushups for a bigger chest and the best pushup variations for building a big chest, be sure to subscribe to our channel on youtube 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 - usa-video.net/u/jdcav24
The BEST Dumbbell Exercises - CHEST EDITION!
The BEST Dumbbell Exercises - CHEST EDITION!
4 months ago
In today’s video we look at the best dumbbell exercises for chest. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train adduction of the chest muscles. First we cover strength. The key here is that we actually have two non-dumbbell exercises that have their own benefits and those are the bench press and the weighted dip. While both are fantastic moves for building bigger pecs (as well as shoulders and triceps) there is a unique advantage that the dip has when you convert it to a dumbbell only option that the bench press lacks, and that is maintained stability and better carryover of the load. Since strength training should be focused on safely lifting heavier and adhering to progressive overload you do not want to not have to sacrifice shoulder stability if you can avoid it. When moving to the dumbbell version of the bench press you will often find that your shoulder instability from holding separate dumbbells is going to undercut your overall strength to a much greater degree than what would happen with a dip. Strap a dumbbell up to a dip belt and keep pushing the heavy loads that are already additive to the weight of your own body. Next we focus on power. The element of speed is critical to maximizing the effect of power training for our chest. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. If you chose a dumbbell bench press and opted to accelerate the weight as fast as possible you would find that your body actually inherently slows the weight down as you approach full extension as a protective mechanism for the joints and to prepare for the next rep. Performing an explosive plyo tap pushup allows you to fully express your power by accelerating through the rep, unhindered by the length of your arm as in the bench press. For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the floor fly. Pick up a pair of dumbbells and press them to the top as you would with a normal bench press. Then slowly lower them as in a fly, concentrating on the eccentric lowering of the weights to put the stress on the pecs. Because you can cheat the rep to the top and don’t have to worry about the health of your shoulder because of the floor, you can actually use heavier than normal weight here to maximize the muscle growth effect even more. We always want to keep an eye on the correctives on this channel as well. In the case of the chest you can use your dumbbells as a method of lightly overweighting a chest stretch. Here we want to stretch the pec minor, which is a muscle that can get tight and pull your shoulders up and forward which ruins your posture and shoulder integrity when it does. Lie on a foam roller and place your arms in the position shown with the dumbbells in your hand to get a nice stretch on the pec minor and prevent tightness from occurring. Included are a few other exercises to emphasize adduction of the arm with dumbbells, which we know is a key function of the chest that doesn’t get hit with just bench press, pushups and dips. Also, a total body option that reinforces the mechanics of the thoracic spine that has carryover to other areas of our training as well. Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems. For more videos on training, be sure to 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
10 MIN Home Workout (NO EQUIPMENT NEEDED!)
10 MIN Home Workout (NO EQUIPMENT NEEDED!)
5 months ago
Here’s a home workout that will take you just 10 min to do that will make you feel as if you’ve been training for an hour. The key to workout effectiveness is intensity. I say it all the time, you can train hard or you can train long but you can’t do both. In this video, I’m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect. The key to the success of this home workout is its simplicity. Simple however does not mean easy. What I’m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult. The ability to perform the workout without a high effort however is not possible. You need to be committed to working if you want to see the results from this. What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. That means, that we want to make sure we are training in all three planes. Too often, our weight training focuses on performing movements that exist almost solely in the sagittal plane. Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances. The key to this workout is that it is something that you can do anywhere, without any equipment at all. Each of the three exercises in this home workout are to be performed for one minute straight. Choose the ability level that most accurately matches with yours. You can do this at the beginner, intermediate or advanced levels. The three main exercises in the workout have a variation for each level. Mostly, the differences in the exercise variations are determined by the speed at which you perform the exercise. For instance, in the case of the mountain climber, beginners can deliberately step into each rep while the most advanced can sprint through the reps. The goal is to complete 3 straight minutes of work at a level that challenges you the most. It is ok if you want to vary the ability levels across the three exercises in this home workout. For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level. Whatever you do, choose the levels that challenge you the most. At the end of each round of the three movements you will earn a 30 second rest. Repeat for two more rounds with another brief bout of rest in between the second and third. This will result in a total workout time of 10 minutes. Try this with your friends and see who can last longer. Again, this is a simple workout but by no means is it easy. I’m expecting that your heart will be pumping and you will be sweating by the time these 10 minutes are over. It shows you once again that you don’t have to train for a long time if you want to see results. You just have to be willing to put up a good effort. Recapping, the exercises in this workout are as follows: Minutes 1, 4, and 7 - Mountain Climbers with beginner, intermediate and advanced modifications. Minutes 2, 5, and 8 - Skier Hops with beginner, intermediate and advanced modifications. Minutes 3, 6, and 9 - Side Kickthroughs with beginner, intermediate and advanced modifications. If you are looking for a complete step by step program that shows you how to train like an athlete and gives you daily meal plans to get you ripped and muscular like one as well, be sure to click the link below and check out the ATHLEAN-X Training System that is most matched to your current goals. For more videos on home workouts for fat burning and the best home fat loss workout with no equipment required, 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
Do This EVERY Time You Squat! (HUGE DIFFERENCE)
Do This EVERY Time You Squat! (HUGE DIFFERENCE)
5 months ago
The squat is one of the most important exercises you can include in your leg training. That said, if you experience knee pain while doing it or just don’t have the strength you think you should with this staple leg exercise, then you need to watch this video. I’m going to show you one thing you need to do before any squat that will instantly help you decrease knee discomfort and put more weight on the bar as you realize your true strength. The effectiveness of this relies on the dysfunctional recruitment of the posterior chain (namely the glutes and hamstrings) that most of us have from muscle imbalances we have developed over time. When you perform a squat you need to be able to load the muscles on the back side of our bodies to handle as much weight as we are capable of. All too often, we tend to shift the load too much to the anterior chain muscles which winds up hurting our knees and limiting the amount of weight we can lift. There are two major requirements of a properly performed squat biomechanically. You need to have proper amounts of knee flexion and hip flexion. One without the other can lead to one ugly looking squat. That said, if you can marry the two and optimize the contributions of each you are going to have a squat that is not only capable of handling maximal loads but is going to do so as safely as possible on your joints. That said, since we know the squat is a glute driven movement it makes sense that in order to neurologically wake up the posterior chain we would want to perform a quick warmup with an exercise that does so directly. In this case, it’s a weighted glute bridge or a barbell hip thrust depending on your available hip range of motion and level of training experience. I like to start everyone on the floor if they have not done this exercise prior to squats before. The key to the effectiveness of the movement is that it trains the glutes to be the primary driver of hip extension while working in concert with the hamstrings (which is their secondary function). With both the knees and hips in flexion, we are better mimicking the true function of the lower body during the squats. When you perform your weighted bridge you want to be sure that you are feeling the hinge take place in your hips. A lot of times, the proprioceptive awareness of what true hip hinging should feel like is lacking. This leads to an overreliance on the quads to try and take the brunt of the load on the squat. After performing the bridge however, the glutes are more prepared to allow the posterior loading of the body during the descent. Likewise, the hamstrings are more alert to their role as eccentric controllers of hip flexion during the down portion of the squat and are therefore more capable of giving you stability that you have not had. On the way up, the activation of the glutes provides you with keys to the ignition of the main driver of the ascent on the squat. While the quads are important for getting out of the hole, it’s the glutes that are primarily responsible (with their immense strength capacity) for getting you up and out with minimal disruption to your bar path. Those with weak glutes will demonstrate ugly looking squat form out of the whole. Often times, these guys and gals will lurch their bodies forward, raising the hips and shifting the load to their low backs to compromise for their weaknesses in the glutes. Over time, this will lead to chronic low back pain and is completely avoidable. A couple sets of 6-8 reps of the barbell glute bridge or barbell hip thrust with a 4 second hold at the top is enough to warm up the body to perform the squat to your maximum potential. Neurologically this will allow you to tap into strength reserves you never knew you had all while building up your volume over time through your other leg training on the glutes and posterior chain muscles. If you are looking for a step by step program that never overlooks the importance of the glutes when it comes to athletic performance and obtaining your most powerful physique, head to the link below and check out the ATHLEAN-X Training System. For more videos on how to build a bigger squat as well as the best way to strengthen your glutes and avoid red flags for weak glute development, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a video when it’s published.
The BEST Dumbbell Exercises - SHOULDERS EDITION!
The BEST Dumbbell Exercises - SHOULDERS EDITION!
5 months ago
In today’s video we look at the best dumbbell exercises for shoulders. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect. First up is strength.While I truly believe the barbell overhead press is the best choice there are reasons why you may not be able to perform the exercise. Injury, lack of access to equipment are just a few. Just because we don’t have a barbell doesn’t mean we have to go without getting the benefits of this great movement. In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position. The seated overhead dumbbell press interrupts scapular rhythm and provides a ‘cheat’ in the form of added stability from the use of a bench. The strict dumbbell standing press is a great exercise for building strength but don’t be surprised when the added stability challenge requires you to use less weight than what you can on the barbell version. Our next category is power. For power I love the jammers or viking press. The problem with them is that most people don’t have access to the required equipment. Even many commercial gyms lack the proper tools for these exercises. We can get a similar training effect by performing the dumbbell push press. When performing this move be sure to hinge at the hips and get your legs involved for added power. As always power training should be kept to around 7-8 explosive, crisp reps. This is not a move you want to take to failure. As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload. We combo up cheat lateral raises with a more strict version of the lateral raise. Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just too failure but through failure which provides increased intensity that will assist with stimulating growth. Next up is metabolic training. Again, we utilize the concept of training through failure by using the metabolite build up to induce muscular stress. Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build up. The specifics for this can be seen in today’s video. For a total body movement there was a toss up between the thruster and the power clean over. Since I like the aspect of going from floor to overhead I chose the latter, plus it’s a little more explosive than the thruster. Short on time? Do a few rounds of the power clean over… it will crush you! As you’ve come to expect from ATHLEAN-X we always have an eye on injury prevention so I’d be remiss to not include a corrective exercise for shoulders. For our corrective exercise I chose the prone floor press. It has very similar mechanical elements to the face pull and works all the muscles of the inter scapular/posterior upper chain. Since you can never give enough attention to your rear delts, I also included a great move to target them directly. The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff. That one, two combo sealed the deal in choosing the final exercise. Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems. For more videos on training, be sure to 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
The Fastest Way to Big Biceps (WORKS EVERY TIME!)
The Fastest Way to Big Biceps (WORKS EVERY TIME!)
5 months ago
If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I’m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again. One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future. The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl). This means that the hands are to be placed slightly outside the width of the elbows. Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn’t set up the right grip first. Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this. Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to “get the chin over the bar” as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow. Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise. This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl. Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment’s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems. For more videos on how to get bigger arms much faster as well as the best biceps peaks exercises, be sure to 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
The TRUTH About Planks (IT’S UGLY!)
The TRUTH About Planks (IT’S UGLY!)
5 months ago
The plank is one of the most common core and ab exercises performed every day in ab workouts. The problem is, there are a lot of mistruths about the exercise that simply are not to be believed. In this video, I break down the truth about planks so you can separate the fact from the fiction when it comes to what this exercise is actually good for. We start with the claim that this is a great core stability exercise. While the plank certainly is an exercise that requires you have stability from the multiple muscles of the core (not just the abs) it is only challenging that stability in one plane - the sagittal plane. I would argue that what is much more important is that you have the ability to prevent and control motion in the rotational plane than front to back. Therefore, there are better options for core exercises that you can do to promote this rotational stability while at the same time getting on your feet. It is well accepted that training on your feet has much more athletic carryover and is something that should be a goal during your ab workouts. Next, some will say that the plank is great for developing and strengthening the glutes. This is simply not the case, on multiple levels actually. Firstly, there is no progressive overload (or significant load of any kind for that matter) on the glutes during the plank. In fact, directly the opposite is true. If you were to relax your body at the top of a plank you would find that your body comes crashing down to the floor. This is due to a deactivation of the hip flexors, not the hip extensors or glutes. Actually, if you were to contract your glutes while laying on the floor, your hips would be driven even further into the floor rather than lifting them back up to the top. What really happens is that your hip flexors contract through the contact points of your toes on the floor to lift your body up into the plank position. This is an antagonistic muscle action to glute activation and something that actually sets you up for more problems down the road as I’ll discuss in a minute. Some will say that you can squeeze your glutes hard at the top of the movement and really feel it. Squeezing is contracting but contracting under load is a whole new challenge. The contraction that occurs at the top of a plank is not contraction under load. When the hip flexors become overreliant or dominant over time from this imbalance, it tends to have implications on the lower back. We know that overly tight hip flexors in the presence of weak glutes will not be good for long term low back health. The exercise that you are doing that is supposed to be fortifying your lower back could actually be doing more harm than good when this is realized. Finally, people will say that the plank exercise is great for posture. Somehow, performing this core exercise is going to promote good posture of your upper back and shoulders. You are told that you want to tighten up your torso and create stability through the scapula by squeezing them together. Once again, this is an artificial tightness that is nothing more than a contraction of the rhomboids and traps without the presence of significant load. Now, you can address each of the flaws of the plank and perform them under a progressively overloadable resistance by flipping the plank over into a reverse plank. I demonstrate the importance of the movement and how it can be scaled from rank beginner (by performing it over the top of a bench) to more advanced (performed straight out on the floor) depending on your strength. If you were performing the plank because your core was weak however, be prepared to be shocked at how much weaker your posterior chain is than even that. We simply do not train this side of our body enough. If you found this video helpful and want to be sure you never miss a new video when it’s published, be sure to subscribe and turn on your notifications at the link below. For more step by step workouts for your abs and core that train your muscles the right way, be sure to head to the link below and check out the programs we have to get you building muscle while burning fat and staying injury free. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Fix Forward Head | Slumped Posture (PERMANENTLY!)
How to Fix Forward Head | Slumped Posture (PERMANENTLY!)
5 months ago
Do you have a forward head or slumped posture that you wish you could fix? If so, you will definitely want to watch this video. I’m going to show you how to fix a forward head and rounded shoulders the right way by focusing on what is really causing these problems. Here’s a hint. If you followed other posture correction videos for a forward head you likely never fixed the root of the issue and only did a temporary solution. When trying to correct any issue in the body, it is good practice to not focus on the site of the issues when looking for the solution. Instead, you need to look for the source. For instance, when it comes to fixing the position of the head and neck you cannot just look at the muscles that surround the area for the answer to your problems. This is especially true if you realize that the neck is just a portion of the spine. The spine is an incredibly long structure that has elements in the neck, mid back and lower back. Doing anything to a region of the spine down below is going to have repercussions on the levels above by virtue of the fact that it is one big interconnected chain. That said, the positioning of the neck into a craned position is often the result of a compensation of the eyes to make sure we are looking straight ahead. When the thoracic spine is excessively curved below we wind up rounding forward, with our head following. This takes our eyesight line down towards the ground. The craning of the neck back to horizontal is simply a reaction to the position of the thoracic rounding and not necessarily something in need of fixing directly. The same can be said of the lumbar spine and pelvis. If you place your pelvis into posterior tilt, you will affect the position of the thoracic spine as well. This is once again due to the connectedness of the entire spine as a whole. The key is to try and break this pattern up. You want to reverse the excessive posterior tilt and restore lost extension into the thoracic spine. When this happens, the cervical spine will often times correct itself. To work on doing this you will want to do the exercises shown here. First, to mobilize the area of the thoracic spine that is most restricted while at the same time establishing proper pelvic position you would do the bench mobility combo demonstrated. From here, you want to hold the position for a minute which is going to provide not just mobility to the tight areas but an isometric challenge to the deep flexors of the neck which tend to get weak over time from adaptations of the faulty posture. If you’re just beginning, one minute three times per day of the first variation is enough. If you are more advanced you can place the arms overhead for more of a thoracic mobility challenge. Finally, the most advanced can add a weight plate to the front of the head for additional neck flexor strengthening. Finally, you want to reinforce the corrections you make with the use of a face pull overhead raise. The addition of the overhead raise helps to hit the lower traps which will restore normal positioning of the shoulders and correct the forward rounding that promotes the neck adapatations in the first place. For a complete program that puts the science back in strength, head to the link below and check out the ATHLEAN-X Training Programs. Train like an athlete and overlook nothing in your workouts and nutrition. For more videos on how to fix anterior pelvic tilts and the best way to get perfect posture, be sure to subscribe to our channel 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
Stronger, Healthier & Ripped at 40 (HOW HE DID IT!)
Stronger, Healthier & Ripped at 40 (HOW HE DID IT!)
5 months ago
If you have ever wanted to be stronger, more ripped or feel less achy and beat up from your workouts then you are going to want to watch this video. In it, WWE Superstar Sheamus shares the steps he took to transform his body and lose over 40 pounds in less than a year. From changing his training to the nutrition approach he used to fuel his hard workouts, see what was done in this one on one interview. As you can imagine, the entire process starts with a defining of your specific goals. For Sheamus, he was at a crossroads. He was torn between wanting to continue bulking up and taking on a look more similar to Brock Lesnar. I advised against this. Not only was this not necessarily something I felt he could replicate, but I didn’t think it would be the best long term plan to achieve what it was that Sheamus was looking to accomplish. The decision was to train for more athleticism while losing weight and changing the focus of his weight training to be more focused on quality over quantity. This included the use of metabolic circuits that utilized some foundational compound exercises along with the built-in correctives needed to address the multitude of imbalances that had been created over the years. Nutrition was focused on creating a caloric deficit and being the main driver of the deficit (rather than trying to do that all with cardio or conditioning). As Sheamus points out, it is important to be aware of how much food you are eating since even great food choices eaten in significant excess can lead to extra body fat deposition. That said, when smart food choices are made, it becomes much more difficult to eat in calorie surplus due to the nutrient density of these options. The mindset is also an incredibly important hurdle to overcome when trying to get this process right. Many people in his shoes might have a reservation of “losing size” for fear that they will lose muscle in the process. This absolutely does not have to be the case. If you include enough strength maintenance work throughout the training and adequately feed your trained muscles enough to ensure their recovery, the loss of muscle mass is not only diminished but eliminated. What you are left with is a better conditioned body at a lower body fat level with a preservation of strength that keeps you feeling peaked. There does not have to be a trade off of muscle density or appearance when losing fat either. As a matter of fact, the better scripted your training plan is the more easily avoided this consequence of trading unwanted fat can be. As always, the key to keeping these gains and improvements for the long haul is consistency. Here again, Sheamus is positioned to do this much more easily than others since his plan to get here wasn’t based on short term deprivation or temporary fixes. Everything he has done to this point has been something that he can do for a lifetime since it is part of a lifestyle that has now become almost second nature. If you want to build a strong, ripped, more muscular looking body without feeling banged up and beaten up by your training then it’s time to start training like an athlete. Head to the link below and start training with the ATHLEAN-X workouts. Each one includes a complete meal plan and nutrition plan as well as step by step workouts to get you looking, training and feeling like an athlete. For more transformation videos and the best body transformations tips for workouts and nutrition, 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
The Official Push-Up Checklist (AVOID MISTAKES!)
The Official Push-Up Checklist (AVOID MISTAKES!)
5 months ago
The Push-Up is one of the most commonly performed exercises in the gym, unfortunately it is also one of the most often misperformed exercises. In this video, I’m going to give you a step by step checklist to make sure that you are nailing every piece of the pushup correctly so that you get nothing but gains and avoid the pains that come from doing this wrong. The first thing that is helpful to do however is to see the similarities between the pushup and the bench press. If you visualize the movements, they are essentially the same in terms of the mechanics of the press except one is done with a barbell as the resistance and the other utilizes your own bodyweight. If you work your way from the top down, you will want to be sure that you’re fixing each area of the chain that could present a weakness. It starts at the head and neck. When you bench press you want to avoid pushing the back of your head into the bench as you press the bar up. This often occurs as people try and generate a counter force to the bar being pressed away from them. On the pushup the head is often driven downwards. The reason here however has more to do with visually trying to cheat the rep. Making your eyes think they are closer to the ground than your body actually is. In either case you want to keep the head in neutral throughout the exercise. Next is the shoulders. It is important on both the bench press and the pushup that you unshrug your shoulders prior to starting the repetition. This puts your shoulders in a better position and with less likelihood for impingement. It also naturally helps to correct the position of the elbows during the descent which is something that we will cover later. The next place to focus on is the upper back and scapulae. You need to realize just how important this area is if you want to perform a bench press or pushup with maximum force generation and stability. Just as you would not attempt to perform a max vertical jump off of an unstable base like sand, you would not want to try and press from one either. The stability of tightening the shoulder blades and squeezing them together is something that can improve the force with which you can push off of them. Be sure to tighten yours and keep the bar over this area at the beginning and end of every rep. Finally, the last set up checklist item is the activation of your glutes. On the push-up in particular, this will create a rigidity in your entire body that will make the transfer of force much more efficient and less likely to be lost at any point in the press. Really squeeze your glutes tight or drive your feet into the floor if you are pressing and you will find that you instantly increase the strength you have on the lift. When you begin the press the most important thing you can do is focus on the position of the elbows as they relate to your body. Instead of letting the elbows flare out to the sides be sure to drop them from the horizontal about 30 degrees. This will once again protect your shoulders and actually put you into a more biomechanically strong position to push from. Finally, the bar path is critical. Most have heard that the path of a bench press is straight. That is true but that doesn’t mean that it is straight up and down. To perform a bench press properly you want to press on an angle, from low on your chest to back up directly over the position of power and stability that we talked about already. Pausing at the bottom of each rep here will reinforce that you got here with control and not momentum. The details like this matter no matter what exercise you’re doing. If you’re looking for a complete program where we put the science back in strength on every exercise to create the best results you are capable of, head to the link below and check out the ATHLEAN-X Training Systems. For more videos on how to do more pushups and the best way to increase your bench press, be sure to subscribe to our channel 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 Traps (GUARANTEED!!)
How to Get Bigger Traps (GUARANTEED!!)
5 months ago
When it comes to building big traps, it starts with making sure you’re not forgetting to train two thirds of the muscle you’re trying to grow. In this video, I’m going to show you a huge trap workout mistake that many people make, and it winds up costing them the overall size and development of their trapezius muscles. The first thing you want to do is make sure you understand what the traps muscle actually encompasses before you start training it. Because the muscle is essentially divided into three zones, due to fiber orientation changes along the belly of the muscle, you realize that a straight up and down shrug is not enough to hit the entire muscle optimally. The traps are comprised of an upper, middle and lower portion. These are aptly named because of the orientation of the muscle fibers of the muscle belly within each of these zones. Since we always say here on this channel how important it is to follow the fibers when you are trying to optimally train a muscle, you want to be sure you have exercises and strategies in place for doing this in your traps training. Since the upper traps are often times targeted with shrugs, most people who lift do not need to get any additional coaching on what exercises to do to hit this area. For those that do however, be sure to watch our traps workout videos here on this channel for more science based exercise options for how to do this properly. The important thing to note however, is that overdevelopment of the upper portion of the traps at the expense of the middle and lower will create muscle imbalances that feed into shoulder dysfunction and faulty posture over time. This is something you definitely want to avoid. For this reason, many times I will not directly program exercises for the upper traps specifically into my programs. I know full well that performing the heavy compound lifts like the deadlift, row and carry are an incredible way to build bigger thicker upper traps without having to add in specialty exercises on top. That said, you can perform these big compound moves and still be lacking development in the other two thirds of the muscle. So, when you want to effectively target the middle fibers of the traps you should really look into performing the wrap around row exercise shown here. This should be done with the elbows bent to minimize the action of the rear delt and make the scapular retraction come primarily from the middle trap fibers. Likewise, if you don’t focus on specifically trying to target the lower traps then you are likely to have weak or undeveloped muscles in this area. The prone dumbbell press is a great exercise option for hitting this area. The key here is not to focus on the amount of weight that you are lifting. Instead, focus on the quality of each contraction. These lower trap fibers are usually very underdeveloped and need your improved mind muscle connection in order to flourish. Keep the weights low but the tension high and you will find that your overhead pressing mechanics will improve as well as your shoulder safety as this gets stronger. If you are short on time and want to use one exercise that you already should be doing already, then you have the option of the face pull press modification. This is an absolutely tremendous way to train your traps without having to add in many additional sets of separate exercises. Perform the face pull as you normally would and then add the additional overhead press to engage the lower traps. The act of pulling back on the cable or band alone is enough to fire up the middle and upper traps into the exercise. For a complete step by step program that guides you through every workout with the same science applied to exercise selection as in this video, head to the link below and start training like an athlete with the ATHLEAN-X Training Systems. For more videos on how to build bigger traps and the best traps workout for getting bigger shoulders, 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.
6 Greatest “Muscle Growth” Techniques of All Time! (THEN & NOW)
6 Greatest “Muscle Growth” Techniques of All Time! (THEN & NOW)
6 months ago
These 6 muscle building techniques and mindset tips will help you to grow bigger muscles no matter what decade you trained in. In this video, I’m going to show you some of the greatest principles that you should apply to your workouts to get the most muscle gains out of your hard work. We will dip back into the strongman era and show you the most effective movements and strategies that have stood the test of time up to today. We start by looking at the common thread of using ground based compound movements as the basis of training. It doesn’t matter which exercise you look at, the strong men of old performed most of their feats of strength with both feet planted firmly on the ground. There is a good reason for this. When you are lifting and want to be athletic, you want to spend as much time performing ground based, closed chain movements as possible. Exercises like the squat, deadlift and clean are all performed off the ground. The feet have the opportunity to generate force into the ground which then transfers up the kinetic chain and across multiple muscles and joints. This symphony of movement is something that allows us to hit many muscles at once and allows us to maximize our strength output and progressively overload most effectively. When we are looking to build muscle, we know that progressive overload and getting stronger is one of the ways that we will be able to do this most effectively. Next, we also realize that training bilaterally alone is not enough. Real athletes and strength coaches realize that the benefits of unilateral training cannot be ignored. Training one side at a time not only helps us to address muscle imbalances hidden by the bilateral movements but to challenge the core more significantly during the exercise. These exercises also allow us to challenge planes of motion that normally don’t get incorporated by always training in the same plane. Bodyweight movements are also critical to creating a complete physique. It isn’t enough to just get strong. You need to be able to apply that strength to moving the most important weight that you’ll ever lift - your body. This is where calisthenics and bodyweight exercises come in so crucial. You want to be sure to include some bodyweight exercises into your workouts and I will show you some examples of that here. Finally, you want to be sure that you are not overlooking the value of isometric exercises into building muscle. While the action of an isometric alone is not necessarily a significant muscle hypertrophy stimulus, it is the impact they have on muscle fiber recruitment and the efficiency of this into any other big exercise that you perform that holds the real impact these exercises can have on your muscle gains. Learn to recruit muscle better into your big lifts by not forgetting to include isometrics into your complete routine. From a mindset standpoint there are two other points worth mentioning. The first is, don’t approach your workouts like exercise, but rather as training. The difference between the two lies in the purpose behind it. If you are just drifting from workout to workout without a plan, then you are exercising. If you are following a path and know where you want to get to, the you are training. The second is no matter how you slice it, there is no escaping hard work. The only formula that will ever matter is that consistency plus intensity equals results. You cannot skip scheduled workouts and lack consistency and think you should get great results. Likewise, just showing up is not enough. If you lack intensity in your training then you will never see the gains you are trying to achieve. If you are looking for a complete workout program that puts the science back in strength and shows you how what to do step by step, be sure to head to the link below and start building muscle the smart way starting today. For more workouts that will get you ripped while building lean muscle, be sure to subscribe to our channel 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 - usa-video.net/u/jdcav24
10 Minute Leg Workout (METABOLIC MASSACRE!)
10 Minute Leg Workout (METABOLIC MASSACRE!)
6 months ago
This 10 minute leg workout will bring you to your knees quickly. The effectiveness of this three exercise circuit is that it has a cumulative metabolic training effect that is perfect for testing your will while also training your legs athletically. If you want to train like an athlete, you need to include ground based leg exercises (not leg extensions) and get your hips and legs to work together as they should. This requires good hip mobility as well as proper loading mechanics through the quads. The exercises of choice here are the barbell front squat, reverse dumbbell lunge (which provides a critical unilateral exercise option as well) and the grueling “walk the box”. The goal is to proceed through each of the three leg exercises without resting. Each of the exercises is performed with a slightly different loading pattern. This acts as a mechanical drop set that enables you to keep going even when fatigue sets in and mounts. The first exercise, the barbell front squat, is capable of being loaded the heaviest of the three. In this particular video and workout, with the Uso’s and Sheamus preparing to wrestle later that night, we opted to keep it on the lighter side. This is the spot however that the heavier leg exercise could be performed and would be done in the 6 to 8 rep range. Next up is the dumbbell reverse lunge. The reverse lunge provides for an effective stress on the quads due to the upright positioning of the torso while saving the knees (particularly for those who have patellar tendonitis and other knee inflammation). You want to perform 10-12 reps on each leg in alternating fashion here making sure to drop back deep enough to keep the quads on the front leg loaded up. Finally, once again without rest, proceed to the “walk the box” exercise. This is deceptively hard. It looks like a simple bodyweight leg exercise that requires you only have to walk in a square a few times. That said, placed at this point in the circuit and throw in the added requirement of having to keep your arms overhead and therefore test your thoracic mobility and extension, this one can be brutal. The goal here is to stay as low as you can without compromising the positioning of your spine. This will be difficult, especially as you fatigue in your quads. Next, you want to make sure that you are aware of the mobility of your hips as you do these. Don’t just slide from left to right or front to back. Instead, aim to open up the hips and externally rotate them with the step backs and step forwards. Loosen up the groin and sink deep into the hips with each step and with each susequent round to reap the most benefits from this exercise. The entire circuit is to be performed 3 times through. This is only the first part of a complete anterior chain focused workout. For the upper body pulling and pushing anterior chain workouts, be sure to head over to Celtic Warrior Workouts at the link below and subscribe while you are there. The remainder of this series is there as well as some other incredible workouts featuring ATHLEAN-X and other WWE Superstars. I highly recommend you do check it out. The specific workout in question is also linked as well. If you are looking for a complete step by step workout program that trains you like an athlete so you can look like an athlete, head to the link below and get your ATHLEAN-X program at athleanx.com. Start training exactly like a professional athlete today with the exact same workouts and programs. For more leg workout videos and exercises for your legs, be sure to subscribe to our channel here on youtube at the link below and be sure to turn on your notifications so you never miss a new video when it’s published. See the Other part of this video here - usa-video.net/e92A6UwOMBg-video.html Subscribe to Celtic Warrior Workouts - usa-video.net/u/CelticWarriorWorkouts Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)
7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)
6 months ago
Whether you’re trying to gain size, strength or both there are a few tried and true exercises that will get you there. Any coach worth his or her salt will tell you to stick to the basics, big compound lifts that put the muscle through its full range of motion while allowing you to move maximal weight. The problem is, for most gym goers, they’re choosing the right exercise but they’re making some mistakes which can not only hinder their progress but ultimately lead them down a path to injury. First up is the squat. Referred to as the ‘King of All Exercises’ the squat is a fixture in almost every program. Yet, walk into any gym in the world and you’ll see people performing it wrong. One mistake that almost always slips under the radar is that little hip tuck that happens at the end of the movement. This is a common error on the deadlift as well. You’ll often see people throw their hips forward going into posterior pelvic tilt in an attempt to exaggerate lock out. Ditch the hip tuck from both of these movements and you’ll be glad you did when you avoid a potential injury down the road. Next up is the barbell row. Perhaps one of the greatest back thickening exercises around, the row is a staple move that everyone should be doing. The mistake happening a lot with the row is improper hand placement. By simply moving your hands closer together you’ll be able to not only stay tighter, but also get much stronger contractions and recruitment from the muscles you’re trying to train. You also have to adjust your elbow positioning otherwise you’re moving out of the scapular plane and putting yourself at risk of getting shoulder dysfunction. By narrowing the grip you are not only able to stay in the scapular plane but you’re also able to maintain overall tightness plugging up strength leaks and allowing you to lift more weight. While there are a million variations of this great exercise the error pops up in almost all of them. It has nothing to do with what implement you use or even how much you swing the weight…but don’t swing the weight! The mistake made on the lateral raise goes straight to hand positioning. We’ve all been taught to ‘poor out the pitcher of water’ when doing lateral raises. That is, start with the thumbs up and then lower them at the top of the movement. The problem is, that motion does nothing to stimulate the medial delts and serves almost no purpose but to put your shoulder into impingement. Instead of doing this the old school way, do your shoulders a favor and point your thumbs up. Not only will you receive the same benefits but you’ll also keep your shoulders safe and functioning properly. Shoulders take a beating in the iron game, there’s no reason to go out of your way to beat them up even more! As we come to a close on our list of the 7 mistakes made on common exercises we narrow in on the triceps. One of my favorite exercises for hitting the triceps is the lying triceps extension. This also happens to be the one that people mess up the most. The error in this movement comes right out of the gate at the starting position. Typically people will begin with their arms perpendicular to the floor which is the perfect angle for gravity to pass right through and put almost 0 stress on the muscle. You’ve probably noticed when you perform this exercise that you’re able to stay at the top position with almost not effort… that’s why! The fix here is simple enough but once you apply it, you’ll never feel the same about this exercise. By moving your arms slightly close towards the floor you are able to start the movement with the triceps in a fully contracted position with all the weight (courtesy of our friend gravity) applying force on the intended target.. your triceps! From there perform the movement as you normally do but make sure to keep your arms at their new angle and not move them parallel to the force of gravity…. not unless you’re looking for some rest! Last up is one of the single best exercises fro training the core. The ab wheel. Sure, it started off ‘As seen on TV’ but the ab wheel is one implement that the TV salesman got right! Anyone that’s been training for any length of time has been told to keep their back flat. It’s a cue you’ll hear a lot when training and it’s generally a good rule of thumb. When it comes to the ab wheel however, that is the exact opposite of what you want to do. Keeping your back flat on the ab wheel turns the movement into a bastardized hip hinge… not what we want to be doing here. So there you have it guys, for more videos on the latest in exercise science based training, be sure to visit the link below to subscribe to our channel and don’t forget to turn on your notifications so you never miss a new video when it’s published and check out my full workouts at athleanx.com. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
DK Metcalf 1.6% Body Fat - THE TRUTH!
DK Metcalf 1.6% Body Fat - THE TRUTH!
6 months ago
NFL Prospect Wide Receiver D.K. Metcalf is the talk of the combines after registering a 1.6 percent body fat level and showcasing a combination of athleticism rarely seen. In this video, I’m going to answer the question of whether or not I believe this body fat reading to be accurate, and even more importantly, healthy for a competitive athlete. When you initially look at D.K. you realize that he is certainly in incredible shape. He has a level of muscularity not often seen in other wide receivers and nobody would argue he has low body fat levels. The question is, whether they are to be believed to be at such an incredibly low level such as 1.6 percent fat. When you consider the preferred method of testing in the NFL Combine it becomes apparent quite quickly that the reported number is likely not accurate. You see, the combines have been using the Bod Pod to determine body fat levels for almost 13 years now. This form of fat analysis relies on volume displacement of air (very similar to the underwater testing being a volumetric measurement of water displacement). The data is collected and the body fat level is determined by a serious of mathematical calculations, not actual limb by limb measurements. The accuracy of these readings can error by as much as 5 percent body fat. When you consider that this could apply to the measurements Metcalf received you realize that this could take his body fat levels all the way up to between a six and seven percent fat. Just this season, the NFL started to use the DEXA scan as an additional measurement of body fat in the competing athletes. While more accurate due to the data being determined by a series of specific measurements, there is still a margin of error here and the data is more comprehensive making it more diffitcult to easily spit out a quick answer. To this point, this in depth analysis is privy only to the scouting departments of these teams and the media does not have access to them. Regardless of the actual validity of the number, what should be more concerning to you is whether or not this low a body fat level is even desirable. Some may not like the way it looks aesthetically, but I’m not going to get into that since that is due to personal preferences. Instead, we want to look at the science of this type of body fat level and the medical concerns with being this low. It is not uncommon for people at less than 5 percent body fat to have negative hormonal implications, impacting their testosterone levels and their virility. Beyond that however, the function of the brain can be incredibly impaired. Brain fog, confusion, and lack of concentration are all risks of carrying too low of a body fat level that definitely don’t mix well with being a high performing athlete. Add in the high risk of joint injury that occurs from having poor lubrication of the joints at too low of body fat level and you have the recipe for a disaster. The key is to maintain fat in the 8 to 12 percent range to allow for maximum performance without having to risk getting too low in the pursuit of it. If you’re looking for a complete meal plan and workout program that will help you to get to these levels of body fat safely and keep you there long term, head to the link below and check out the ATHLEAN-X Training System. Start training and eating like an athlete and you will be surprised how quickly you change the way you look and feel. For more videos body fat and the best way to calculate your own body fat at home, be sure to subscribe to our channel 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 - usa-video.net/u/jdcav24
Full or Partial Range of Motion Reps (WHICH IS BEST?)
Full or Partial Range of Motion Reps (WHICH IS BEST?)
6 months ago
When trying to build muscle is it better to use full range of motion or partials in your workouts. Today we are going to pit the two methods head to head to try and give you the best information to make that decision for yourself. In this video, I will show you examples of partial range of motion exercises that you may want to include in your workouts as well as the best compound lifts to be using full range of motion on and why. This all starts with an important distinction between a joints range of motion and the range of motion on a particular exercise. They are often not the same. For example, when we look at a bench press, the range of motion of the exercise may be full however the chest muscle and the associated shoulder joint that it controls is not experiencing a full range of motion. The bench press exercise is considered full range when you bring the bar down to the chest from a position of arms straightened out over your chest and returned. The pecs however, are capable of more than just this shoulder flexion position. They can adduct the arm horizontally across the midline of the chest. I have shown before how a chest exercise like the cable crossover provides us with an opportunity to do just this and would therefore be a complimentary exercise to the bench press. In the example of the biceps curl however, the range of motion of the exercise is actually matched to that of the elbow joint. The joint starts in a fully extended position and can be closed down or flexed all the way to the top of the exercise. In this case, the two ranges are one in the same however we know that this is not always the case. When you are trying to build muscle, it is important that you not overlook the value of using partial range of motion (particularly on the smaller single joint movements for the purpose of metabolic training). With metabolic training, your goal is to create as much metabolite buildup in the muscle as is possible to create a hypoxic environment that becomes a trigger for muscle adaptation and growth. This is much easier and safer to do when the joint in question is limited to just one and the muscle that controls the action of this joint is capable of being isolated with a high degree of tension. On the other hand, when performing multi-joint exercises like the bigger compound lifts of the squat, bench press and deadlift for example, it is best to not try and limit or alter your range of motion. After all, the main benefit of compound exercises is their ability to allow for coordinated movement between multiple joints and the muscles that control these actions. This is why the compound exercises are such good strength training options. Their force output is unmatched when compared to that of the single joint exercises. Abbreviating the range of motion of any one of the contributing joints to the lift will sacrifice not only the strength of the exercise but also the biomechanics of the exercise as a whole. When pursuing strength, it is therefore in your best interest to almost always keep the full range of motion of the exercise intact. That said, if you get to the point where you are competitively lifting and need to fine tune your strength throughout the entire range of motion on one of these three bigger lifts for example, then this is where the use of partials could come in very beneficial. By employing accessory exercises like the floor press like KC Mitchell, you are able to work on perhaps a weakness in triceps lockout strength so that you can reincorporate that back into the full bench press with a better end result. The bottom line is, to get the best results from your training and to grow your muscles the biggest possible you are going to need to learn how to use both full range of motion and partial range of motion. When to do so is dictated by the goals of your program and the stage of the plan you are in. If you are looking for step by step plans that will help you to grow muscle fast, be sure to click the link below and visit athleanx.com to get started today. For more videos on how to build strength and whether to lift heavy or light weights for more muscle growth, be sure to visit the link below to subscribe to our channel 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
The Fastest Way to Get Stronger (WORKS EVERY TIME!)
The Fastest Way to Get Stronger (WORKS EVERY TIME!)
6 months ago
Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter. Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift. To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift. These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost. Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas. I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights. Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional. For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via 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
The PERFECT Leg Workout (Sets and Reps Included)
The PERFECT Leg Workout (Sets and Reps Included)
6 months ago
The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process. As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets. What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come. Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise. Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges. The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep. The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well. Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed. Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak. For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast. For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via 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
Aamir Khan Workout & Transformation (NEW - 2019!)
Aamir Khan Workout & Transformation (NEW - 2019!)
6 months ago
Indian megastar Aamir Khan is known for his intense workouts and dramatic body transformations when preparing for his roles. His most famous was for the movie Dangal back in 2016. Well, with shooting for his newest project set to begin in just 6 to 8 months from the time this video is published, it is time for Aamir to start his latest transformation. In this video, Aamir Khan shares with Jeff Cavaliere from ATHLEAN-X what he learned from his last transformation that will allow him to do this easier. The key is not to focus on the end goal. While it it important to have a goal that you are shooting towards, it is more crucial that you not keep looking at where you want to be. Instead, focus on the path and the process of where you want to be so that you can execute just one simple step each day that will help you to get there. This mindset is far less daunting and is easier to achieve. With that said, this transformation is going to hinge on the combination of a successful workout and nutrition plan. For this, Aamir reached out to trainer and physical therapist Jeff Cavaliere, whom he had been watching and following on USa-video for many years. On a recent visit to New York, the two connected and started mapping out the path to the new body. It begins with the first workout together. Here you will see a unique style of training that incorporates a 30/60/90 format. None of the exercises are done for a specific rep count necessarily but rather for a period of time. The 30 second exercise is meant to be something done very heavy. The thought here is that if you were to use say a 5RM bench press that you would likely be completing that set within 20 to 30 seconds. The key however is to pair this up with either a conditioning or ab exercise of similar intensity. For instance, if you were to do an ab exercise you would want something explosive or difficult here. That would mean some type of hanging ab exercise or lower ab exercise. You want to find something that is challenging enough to make you burn and want to quit within 30 seconds. Next, you move onto an exercise of slightly lower intensity but more importantly, one that you can apply focus tension to the muscle in. This means, not just worrying about moving the weight as you were in the heavy exercise, but rather making the muscle work that you are trying to hypertrophy. For the case of the chest, it is the standing cable fly. Here, Aamir wants to make sure he is contracting his chest fully and driving his arm across midline to ensure full adduction. The focus is to drive as much tension into the muscle as possible, flexing hard on every repetition. When this is finished, once again Aamir has a choice of doing either a 60 second conditioning exercise of abdominal exercise of similar intensity. Finally, the 90 second set is one that is done for metabolic training. The set doesn’t start until the burn does. This could be an exercise like the pushup. Even if you were to reach failure at some point early in the 90 second period, you could drop to your knees and keep the set going from there until it is done. One final time here, you want to immediately follow this up with a burnout set of either abdominal training or conditioning. To keep an eye on this newest Aamir Khan transformation and to see more of the step by step workouts, be sure to subscribe to our channel and turn on your notifications so you never miss a new video when it is published. Subscribe to this channel here - usa-video.net/u/jdcav24 To get the exact same training plans that Aamir is using to rebuild his body, lose body fat and build new muscle for his latest role, head to the link below and start training like an athlete. Check out the workouts and meal plans set up to help you accomplish your specific goals. Build Muscle in 90 Days - athleanx.com/x/my-workouts
The PERFECT Back Workout (Sets and Reps Included)
The PERFECT Back Workout (Sets and Reps Included)
7 months ago
The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video. The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you look at the pullup and lat pulldown you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pulling if nothing else is done. It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout. Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development. We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises. 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 barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated. No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect. Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect. Here is how to construct the perfect back workout: 1A. Deadlift x 10,8 1B. Weighted Chin x 4RM, 8RM 2A. Deadlift x 6,6 2B. BW Wide Grip Pullups x F,F 3. Barbell Dead Rows (12RM) - 2-3 x 8-10 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12 5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep) 6. Barbell Ladder Shrug Finisher - 1 x F When you put this together in the format as I’m suggesting here, you not only now hit the back through its full range of motion but you hit every function of the this multi muscle group posterior chain as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles. This is just one example of how to apply science to your back 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 back workout videos that also hit the traps, low back and help to build bigger lats, 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
Stop Doing Chest Flys - I'm Begging You!!
Stop Doing Chest Flys - I'm Begging You!!
7 months ago
There are 6 reasons why you should never do a dumbbell chest fly ever again, and I’m going to show them all to you in this video. As a matter of fact, I’m not going to leave you hanging but rather I’m going to show you a chest fly exercise alternative that you can do at home or at the gym that will give you better chest results without the risk of shoulder injury that comes with the traditional form of this chest exercise. To start, you want to look at the position of the shoulder and the risk to the joint when performing the dumbbell chest fly unsupported on a bench. With your arms held out to the sides, there is no protection against hyperextension of the shoulder with fatigue. Should you fail with the exercise, even if using lighter weights, you have nothing built in to the movement that will protect the anterior capsule of your shoulders. If you compare this to the floor fly variation where you have the floor to prevent this unwanted joint stress or even the standing variation shown at the end of this video, you will quickly see why this is something you simply don’t need to introduce to the movement since it isn’t going to get you a bigger chest by doing it. Next, I mention the fact that you can do a standing version of horizontal adduction of the arm. When possible, you should always try and choose exercise variations that allow you to train on your feet rather than lay on a bench. When you want to train like an athlete, training with ground based movements is going to be more beneficial since it incorporates more muscles, the core gets fired up more significantly and it translates better to function. Back on the bench however, in addition to the vulnerability of the shoulder in the unsupported position you also quickly realize that to accommodate the weakness in this position you need to lighten the weights significantly. This provides less of a mechanical overload to the muscle you are trying to work here (the pecs) which would make this an inferior choice when trying to grow muscle. In fact, you could only use enough weight that could be safely handled in the bottom position even though the chest reaches its point of most contraction at the top of the movement and is stronger there. In the standing crossover fly however you have the least amount of tension on the pecs when they are at their weakest and the most amount of tension on them when they are at their strongest. The position of peak contraction coincides with the most amount of tension being placed on the pec muscles. The cable can easily be substituted for a resistance band as well if you prefer to train in the home rather than a gym. Next, the stretch that people argue they feel more intensely with a dumbbell chest fly is not really something that exists. What you are feeling is not a stretch in the pecs but rather a more intense stretch in the coracobrachialis muscle. Both the pec major and coracobrachialis attach to the humerus but the latter attaches further down the arm. Only it is influenced by the dropping of the arm a bit more on the fly (albeit a little bit) while the pec major stays relatively unchanged in length. This is because of the more proximal attachment having less travel as the distal humerus drops. You should get the same amount of stretch on the pecs in the bottom portion of the bench press as you would in the bottom portion of the fly. What you are feeling however is a more intense stretch in the cartilage of the rib cage if you properly arch your chest as you perform the exercise. For all of these reasons, you can see that the dumbbell chest fly is not a superior option when training your chest. The cable standing version of this allows you to match the weight better to your strength curve and provide more of an overload while eliminating almost all of the risk to the shoulder that is common of the dumbbell variation plus it gets you on your feet, in a more athletic training position. If you are looking for a complete training program that chooses the exercises that we train with based on science rather than what we are told to do by gym bros, be sure to head to the link below and get the ATHLEAN-X Training Program. Train like an athlete and see the difference it makes in your training within even the first couple of weeks. For more videos on how to build a bigger chest and the best exercises other than chest flys to include in your chest workouts, 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 with Bodyweight Only - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Heavy Weights VS. Light Weights for Big Biceps (WHICH IS BEST?)
Heavy Weights VS. Light Weights for Big Biceps (WHICH IS BEST?)
7 months ago
If you are trying to build big biceps, you need to figure out what role lifting heavy weights and light weights plays in your growth. I will tell you right now, you need to find a way to lift both heavy and light if you want to build your biggest biceps possible. Here’s why. To start, it is important to define what we are talking about when we refer to lifting heavy or light. In general, the heavier lifts are the compound movements that incorporate multiple muscle groups into the performance of the exercise. In the case of the biceps this would be a weighted chin up as a perfect example, or even a heavy barbell cheat curl. In both, the biceps are certainly not the only muscles working to execute that lift. Your back, lower back, abs, and traps are contributing heavily to getting this done. On the other side, doing exercises like spider curls and strict dumbbell curls with lighter weights are more isolated movements and involve a more focused attack on developing the mind muscle connection with the muscle you are working. Now, it’s important to point out that research has strongly shown that even in a compound movement, it is possible for you to activate a component muscle of a lift by focusing more heavily on it when doing the exercise. For example, even though the weighted chin up is a compound movement for many muscles as just shown you can more heavily target the biceps if you focus hard on their contraction during the movement. So where does this leave you specifically? Well, you first want to determine if you are someone who does or does not have a good mind muscle connection with your biceps and then act accordingly. The two ways to quickly determine this is to assess how your biceps feel when you train them. If you never feel curls, chinups, or any other biceps exercise in your biceps but rather feel them in your forearms, shoulders and lower back then you likely do not have a good connection with that muscle. Secondly, if you contract your biceps in their most shortened position (which is elbow flexion, shoulder flexion and a supinated forearm) and cannot do so with enough force to cause discomfort when you squeeze as hard as you can, then you very likely do not have a good mind muscle connection with your biceps. So here, you would want to dial back the use of heavier biceps work in favor of the lighter more focused exercises. Of course, you wouldn’t want to abandon the weighted chin up all together since it has many other benefits for you as one of the best pulling exercises you can do. You simply wouldn’t rely on it as the biceps building exercise in your arsenal given how it is being undermined by your lack of biceps recruitment capabilities. Build up your connection with the lighter weights and leave your ego at the door. As you improve this, your performance in the big lifts will not only improve but your ability to feel the muscle on these lifts will be greatly enhanced. If you already have this in place, then a reliance on the lighter exercises should diminish but not be abandoned completely since the reinforcement is important for maximizing both the athleticism and aesthetics of your arms. If you are looking for a complete program that shows you how to master this step by step without any missed exercises, be sure to click on the link below and visit the ATHLEAN-X website for workouts that will guide you day by day. For more videos on how to build bigger biceps and the best athleanx biceps workout videos, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published. Build big arms here - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)
Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)
7 months ago
There are some bodyweight exercises that are as difficult as any weighted exercise out there. There are others that look far more difficult than they actually are to perform. In this video, I’m going to show you the “cheat codes” for making 5 bodyweight exercises much easier than they look in just minutes. By the end of the video you will be much more likely to be able to do high box jumps, the dragon flag, floating planche tucks, hannibal pushups and typewriter pullups. Let’s get started with the dragon flag exercise. This is definitely one of the more challenging ab exercises out there, but that is if you try to turn it into just an ab exercise. You see, the cheat code for performing this exercise better is to not forget to use your glutes when doing it. When you lift your body up and try to maintain a perfectly straight torso you will find that as you fatigue your hips start to drop faster than your feet do. This is because you are not consciously trying to squeeze your glutes as hard as you can to prevent it. When you get a good glute contraction, you are able to keep your body much straighter and take some of the load off of the abs. Instantly, the exercise becomes easier and your chances of being able to perform it for a longer period of time go way up. Next, we cover the hannibal pushup. This explosive plyometric pushup variation is known to be rather difficult when viewed but much easier when performed. This is because you have to push your body up off the ground with enough force to be able to touch your hands and toes together in the middle of the rep. The key however, is the word middle. You are not touching in mid-air. You are touching on the ground in the middle of your body. This means that in order to do this properly you only need to think about dividing the distance in half. Bring your hands from your shoulders to your hips and your feet from behind you to your hips. When you see it this way you understand that the distance needing to be covered is far less. Visualize targeting this position on the floor and use it as the landing spot for both your feet and your hands. The next exercise is the typewriter pullup. This cool looking pullup variation is again much easier to perform when you implement the cheat codes I’m showing you. As you slide your body to the right or left, realize that you still have the other hand on the bar. Just because it isn’t clasped around the bar doesn’t mean that it cannot exert downward force into the bar (as you normally would in a pullup). Set your hands out wide to better allow for the sliding of the body left to right and turn your thumb downward as you move to hook the hand on the bar and provide the best support. The high box jump is much easier when you stop thinking of the move as one that requires a tremendous vertical jump. When you realize that the key to the movement is getting your knees as close to your head as possible, it becomes much easier to perform the exercise (especially when doing the quick warmups that I detail out). Finally, the floating planche tuck takes advantage of physics to make the exercise much easier than it seems. Keep the hands facing backwards so that the natural bend of the elbows takes your arms closer to your center of mass not further from it. This will allow for a better balance point and give you a much better chance of executing this difficult bodyweight exercise more easily. For a complete bodyweight workout program that requires no equipment at all, be sure to visit the link below and get the ATHLEAN XERO program. No bands, bars or benches required to get you in the best shape of your life using just your body weight. For more videos on bodyweight workouts and exercises using just bodyweight, 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 Bodyweight - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Perform SETS for Most Muscle Growth!
How to Perform SETS for Most Muscle Growth!
7 months ago
The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength. First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session. It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time. When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could. You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets. As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth. Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample. Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials. So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today. For more videos on how to perform your reps for most muscle growth as well as the best way to build muscle fast, be sure to subscribe to our channel 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 Lose Fat the Right Way (MEN VS WOMEN!)
How to Lose Fat the Right Way (MEN VS WOMEN!)
7 months ago
When it comes to how to lose fat, there are some differences between men and women, and it goes beyond the simps differences in how we store it. In this video we look at how to lose fat, the right way, for men VS women. As you probably already know, men and women have different trouble spots when it comes to where they store fat. We’ll not only look at how men and women differ in terms of fat storage but we’ll also uncover several strategies that address the challenges that each face in their pursuit of fat loss. For men, trouble spots tend to be in the chest. Chest fat, or man boobs start to develop when men are carrying too much body fat. The waist line or Love Handles is another trouble spot. Perhaps the most notable trouble spot is in the mid section or beer belly. Even in examples of significant leanness men will store fat deposits in very specific areas of their mid section such as their lower abdominals and lower back. For women, the fat loss trouble differ. Fat deposits on the backs of the arms creating’bat wings’. Women also experience more fat storage in their lower bodies; hips, thighs and calves. You’ve probably heard the terms saddlebags, cankles or muffin top to describe these trouble spot. This is evident in women who appear to be skinny or skinny fat, you’ll see that the areas mentioned above often show signs of extra fat deposited. Many of the differences in where fat is stored come down to hormones, specifically Testosterone and Estrogen. Men and women don’t only have different trouble spots however, they also have different types of fat storage as well. Testosterone often creates more visceral fat. That is, fat stored behind the muscle sounding the organs. Classic examples of this type of fat are men that have a rock hard protruding beer gut. This is caused by the fat actually pushing out against the layer of abdominal muscle. Since visceral fat surrounds the vital organs, this type of fat is more dangerous. Typically we see higher cases of heart disease in men often caused by their increased storage of visceral fat. Women on the other hand have more subcutaneous fat. Subcutaneous fat is often driven by the binding of estrogen. While this type of fat is less dangerous than visceral fat it can still be troublesome and if you have it, you likely want it gone! When it comes to strategies for losing fat the recommendation for women is to focus on exercises, specifically strength training over steady state cardio. Strength training will allow women to add muscle to their frames which is not only anabolic in itself, but will also help increase their existing levels of testosterone which will also help aid in fat loss. For men, the focus should almost always be on nutrition. Since men have larger amounts of testosterone already, and likely carry more muscle mass as a result, they will generally want to focus on getting their eating in check. This will help lower their body fat especially when done in conjunction with a smart exercise program. In addition to the tips above regarding fat loss through proper nutrition and exercise, you can also try incorporating some of mother natures secret ingredients. Foods like Oysters for additional Zinc, Red Grapes for Resveratrol, cruciferous vegetables for their high levels of phytochemicals. Other excellent foods to incorporate are mushrooms and fresh ginger. As I always say on this channel, there is no shortcut to getting the results you want but with a scientific approach to nutrition and training you can achieve your fitness goals. For more information on training and a proven meal plan that delivers real results, be sure to head to the link below and see what training like an athlete is all about. The ATHLEAN-X Training Systems put the science back in strength to help you to get results faster than ever before by training smarter than ever before. For more videos on how to lose weight the right way (not with fad diets), visit the link below and be sure to subscribe to our channel and turn on your notifications when you do so you never miss a new informative video. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Proven Method for Losing Weight (FORGET KETO!)
Proven Method for Losing Weight (FORGET KETO!)
7 months ago
If you struggle to lose weight or have become frustrated with the keto diet, you will want to watch this video. Here you will learn about a breakthrough new dieting method that is backed by millions years of evolution and is proven to keep you in a caloric deficit all day. Introducing the SF Diet by Viral Genics, better known as the Stomach Flu Diet. This patented eating plan allows you to eat virtually anything you want without worrying that it is going to go to your waistline and make you fat. This is because, when you are following this plan, you will not likely be able to keep down any of the food that you ingest. While other diet plans to lose weight try and confuse you with hormones like leptin and grehlin, the stomach flu diet relies on age old ancestral susceptibility to germs to keep your fat levels in check and your six pack abs showing. In fact, this plan is so effective that it gets to work quickly within hours of your first exposure. Even if something does wind up passing through your stomach, don’t be discouraged. Each strain of this incredible diet has a backup evacuation method programmed to ensure that no calories go processed and no weight is gained. This feature practically gamifies the SF dieting experience so its users never know exactly which way the food is coming and going. Unlike other diet programs that require fancy food to be shipped to the house every week and stored in your second refrigerator, the SF Diet is delivered instantly at no cost to your home via your own offspring. That’s right, your kids are not just capable of delivering the plan to you but they are instantly included in the family plan at no additional cost simply by sharing the same address as them. In fact, they are more efficient than Amazon at making sure that you get a chance to experience the true powers of the plan, and fast. So I know that you’re excited about this diet plan and how to lose weight quickly with it, but before you pick up the phone understand that we are sweetening the pot even more if you act now by including our no exercise ab getting workout plan. While other routines have you on the floor doing set after set of crunches, the SF Diet will have you on the floor but not exercising. Instead, you’ll be rolling around for reps in agony and burning away your unwanted fat in the process. In addition, uncontrollable shivering for time is a fantastic way to increase your metabolism and get those abs showing quickly and easily. Finally, the power of dry heaves for etching in those deep cuts into your abdominal muscles can never go unnoticed and therefore will be part of your bonus program. So you are probably wondering what the price of this amazing diet plan that works fast is, well it is actually free. I know that sounds too good to be true but it is true. All you have to do is simply pick up a menu at your favorite restaurant, shake hands with anyone, or pretty much go outside in public in the Winter and the plan is yours. So what are you waiting for? It’s time to get started on sculpting out a lean midsection, flatten your stomach and get ripped in no time. The SF Diet is available now. For more information on actual workouts and meal plans that do require hard work but deliver real results, be sure to head to the link below and see what training like an athlete is all about. The ATHLEAN-X Training Systems put the science back in strength to help you to get results faster than ever before by training smarter than ever before. For more videos on how to really lose weight the right way (not with diets) and the best way to lose 5 pounds quickly, visit the link below and be sure to subscribe to our channel and turn on your notifications when you do so you never miss a new informative video. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The Best Bench Press Variation for Chest (WINNER!)
The Best Bench Press Variation for Chest (WINNER!)
7 months ago
There are lots of different variations of the bench press; barbell, dumbbell and machine to name a few. That said, is one better than the other for building a better chest? In this video, I’m going to pit them all head to head in an iron face off challenge. I will go over the pros and cons of each version of the bench press exercise to land on one ultimate winner when it comes to your training. That said, we start off with the dumbbell bench press. I’m using the flat bench version of this exercise throughout the video rather than an incline or decline so that we keep one variable of bench angle out of the decision. With the dumbbell bench press we have the opportunity to weight the exercise quite a bit, making it a good option for progressive overload. The issue however is the amount of shoulder stability that is required because of the independent motion of the dumbbells vs the fixed bar you use in a barbell bench press. That said, the mechanics of the press are even a little different. With the barbell bench press, the weights are wider apart and balanced equally around your hands in almost a see-saw mechanics. The dumbbells have all of their weight distributed in a much smaller amount of space (your hand) making it more difficult to support their motion. Back to the dumbbell press however, you gain some additional range of motion here that you are not afforded with the barbell bench press. This is because the hands are not fixed on a bar and therefore can travel towards each other into adduction towards the top of the movement. This extra range of motion does require more control and time under tension however making this somewhat more difficult than the straight up and down bar path of the bench press. Do not make the mistake of thinking that the adduction that does occur here in this bench press variation is resisted however. Side to side motion of the dumbbells at the top is not altered by the downward force of gravity. You may feel more going on in your chest because you are able to actively contract your chest and feel the squeeze as it does so. This just isn’t occurring under any additional resistance and it is something worth noting since it is something people point to as an advantage of dumbbell bench that really is not an advantage. The standing machine press does provide you with a greater opportunity to resist adduction of the arms, but at a cost. It requires a tremendous amount of core stability to counteract the push of the weights away from your body, and even more so, the slow return of the weights back to the stack. If you have a weak core you will not be able to match your true pressing strength ever with this variation of a bench and will therefore be selling your capabilities short. Even the laying down version of the machine cable bench is limited by the ability to “curl” the weight into position to even start performing your reps. The overall winner becomes the barbell bench press. Though slightly limited in its range of motion, it does allow for the greatest amount of progressive overload and strength building. You can press up to 20 percent more weight in this version than you can the dumbbell version as a matter of fact. If you were seeking pure strength, the barbell is the clear choice for these reasons. If you wanted an additional hypertrophy boost you would simply bookend this exercise with another that you could do standing that would overload adduction more significantly. My choice here would be the 3D crossover. For a complete program that includes the winners of all the iron face offs as well as the best step by step workouts for building ripped athletic muscle, be sure to head to the link below and start training like an athlete with the ATHLEAN-X Training Programs. For more videos on the best exercises for each muscle group as well as the best workouts for building mass and strength, 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
4 Stretches You Should Be Doing EVERY Morning!
4 Stretches You Should Be Doing EVERY Morning!
8 months ago
Waking up feeling stiff is extremely common, especially if you work out the day before. In this video, I’m going to show you the 4 best stretches to do every morning to help loosen up and increase your flexibility for the rest of the day. Much of what you are trying to overcome are the tightnesses that develop from our sleeping posture. Each of these stretches is going to help hit these key areas and allow you to do it quickly so as not to take up much time. The first move is actually not a static stretch but rather a dynamic movement. The goal is to groove the hip hinge while at the same time stretch out the hamstrings a bit since many of us have chronically tight hamstring muscles from sitting all day. The reason we do this RDL movement however is not to statically stretch the hamstring but simply to warm them up. In the case of an anterior pelvic tilt you would not want to perform long stretches of the hamstrings, as they tend to be taut from pelvic positioning not actually muscle tightness. From here you want to drop down into a deep squat position with your hands between your legs and flat on the floor. The goal is to turn your hands away from you with your fingers pointed backwards. This will stretch out the forearms and finger flexors while at the same time providing a nice stretch for the biceps. Believe it or not, the biceps do tend to get tight when sleeping because we sleep with our arms in some variation of a bent elbow position for hours on end. The goal of this deep stretch however is to loosen up the hips and groin. If you are a side sleeper you will have your legs likely pulled up into your chest and your knees pressed against each other. This will tighten both the hip flexors and the hip adductors or groin muscles. There is nothing more important in the morning than trying to re-establish a looseness to these muscles since asymmetrical pulling on the pelvis can cause lots of postural low back pain and stiffness throughout the day. Use your elbows to drive your knees apart and deepen the stretch while at the same time let your thighs help to reinforce the straightness of your arms for that good biceps and forearm stretch. Next you want to really get at those hip flexors and stretch them out. The best way to do that is with an overhead leaning lunge stretch. Here you want to grab a wooden dowel, broomstick, etc that you can plant into the ground in front of you outside of your forward leg. Drop the opposite leg behind you until you feel a deep stretch on the upper front side of your thigh. From here, reach up to the top of the stick with both hands and twist/lean towards that side to enhance the stretch. If you do this right, you will be extending through the thoracic spine to regain any lost mobility from sleeping with a rounded upper back supported by the pillow. Finally, you perform the standing shoulder stretch with the dowel or stick as well. This is an incredible stretch that will help to externally rotate your shoulders and work on loosening up the posterior deltoids as well. When laying on your side or on your stomach, your shoulders are often positioned into internal rotation. Again, the problem here is that you aren’t just staying like this for a few minutes but rather hours! If you want to loosen up the tightnesses that you cause by sleeping this way you have to devote just a few minutes each morning to doing that. Each of these stretches can have a profound impact by just being held for 45 seconds or so, every morning. It won’t take you long to start to see and feel the benefits of adopting these four into your morning routine. If you’re looking for a complete program that helps you to not just feel loose but get strong, ripped and athletic at the same time, be sure to head to the link below and get the ATHLEAN-X Training System. Start looking like an athlete by training like an athlete beginning today. For more videos on correcting posture and the best stretches to improve your posture and flexibility, be sure to subscribe to this channel at the link below and never miss a video by making sure to turn on your notifications. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
5 Red Flags of a Weak Chest (FIX THESE!)
5 Red Flags of a Weak Chest (FIX THESE!)
8 months ago
If you have a weak chest, it not only will show up when you take your shirt off and look in the mirror but it will also have a detrimental effect on your bench press and other lifts in your chest workouts. In this video, I’m going to show you the 5 biggest red flags for a weak chest, and most importantly, what you can do to fix them. The first thing you want to do is look at the way in which you are performing your dumbbell bench press or barbell bench. If you have the tendency to allow your shoulders to drift forward ahead of your chest on the pressing portion of the lift then you likely are compensating for a weak chest. This becomes especially true if you find that it happens even more as you fatigue during the set. Next, take a look at your performance and strength on the overhead press as compared to the bench press. If you find that you are meeting or coming close to pressing your bodyweight on the OHP but are far less capable of pressing one and a half times your bodyweight on a bench press, you likely have a very weak chest. Why is that? This is because the OHP requires primarily the strength of the delts to perform it well. Given that your delts are also needed on the bench press, if you have incredible strength in them that should carry over to the bench. If yours falls apart however, the most likely cause is that your chest is not nearly as strong as your shoulders. Sticking with the bench press, you also want to be aware of where in the range of motion you seem to most often fail or struggle. Generally, the shoulders are most responsible for getting the bar off of your chest at the bottom of the lift. On the opposite end, the triceps are relied on tremendously for locking out the lift. The chest however, is most active and recruited during the midrange of the lift. If you find that it is here that you are failing on your reps or getting stuck, then it is something that you are going to want to work on and at the very least, identify as a major red flag. Continuing on, you don’t just want to be concerned with your absolute strength in your chest but also your ability to produce force over time repeatedly. The muscle endurance of the chest can be tested by simply performing 25 pushups as I show you in the video, breaking them up into 5 reps at a time with a 5 second hold in the midrange of the exercise each time. Without stopping, see if you can get all the way to 25 reps while accruing 25 seconds of holding time. If not, you want to be alerted to the weakness you likely have in your chest muscles. Finally, take note of any potential discrepancy in your performance of the dip. We know that leaning forward in the dip is going to more effectively recruit the muscles of the chest rather than relying heavily on the triceps (as happens in a more upright dip). If you find however that you can do more reps upright than you can tilted forward in more of a chest dip, this is a major red flag. The fixes for each of these red flags are included. Be sure that you keep your shoulders held back during all pressing movements so that your chest can more actively contribute to the lift. Likewise, it is ok to work on including partials in the midrange of a bench press or even paused reps in the midrange to evoke more work from the chest and strengthen it. Finally, with dips, don’t just treat them as a high rep exercise. Remember to include some weighted dips and lean forward into the chest dip position and work on increasing your strength on the exercise in the lower rep ranges. If you are looking for a complete workout program that helps you to not only overcome these red flags but everywhere else you can develop them in your body, be sure to click the link below and get a step by step plan for training like an athlete. Build ripped, athletic muscle in just 90 days by training with the ATHLEAN-X Training Systems. For more videos on how to build a bigger chest and the best chest workout for getting bigger pecs, 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
How to Perform Reps for Most Muscle Growth
How to Perform Reps for Most Muscle Growth
8 months ago
Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior. There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep. This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other. This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength. Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.
RIPPED ABS - Beginner Ab Workout (5 Minutes!)
RIPPED ABS - Beginner Ab Workout (5 Minutes!)
8 months ago
If you are a beginner and want to get ripped abs you need to do two very important things. The first is you need to train your abs the right way and not just throw together a few random ab exercises. The second is you need to get your body fat down low enough to see the results of your hard work, and this happens through a commitment to good nutrition. In this video, I’m going to show you a perfect ab workout for beginners that will take just 5 minutes to complete. Each of the five movements shown here is to be performed for one minute apiece. If you find that you need to rest at any time, you may do so. The goal is ultimately for you to be able to perform this 5 minute ab workout without needing to stop and rest at all. The first thing you will notice is that none of the exercises in this ab workout require any equipment at all. I want to be sure that everyone can give this a try. The only thing you will need to have access to is somewhere to hook your feet. As you will see however, you do not want to hook your feet under something to perform your situps, but rather over something so you can pull back and activate your hamstrings. To begin, lay on the floor with a phone timer or stopwatch nearby. You will start your clock when you begin your first exercise called the laying halos. This is a great lower ab exercise that employs time under tension in the most difficult portion of the exercise (the lift) when your abs are most engaged. Try to perform 30 seconds of this with your feet moving in a clockwise direction and 30 seconds with them moving in a counterclockwise diretion. Next, you stick with the lower abs but start to incorporate more of the obliques with an exercise called the reverse corkscrew. This involves simply curling your pelvis off the floor and twisting your butt towards the right or left (being sure to alternate on each rep). The twisting of the pelvis engages the obliques, while the lifting of it off the ground is what activates the lower fibers of the abs more directly. Keep the beginner ab workout going by moving onto what we call our midrange movement. Here you are getting equal activation from the top down as you are from the bottom up. This is a pendulum reach out plank. The idea here is that it takes a boring static plank and adds more difficulty and dynamic movement to it without sacrificing the stability benefit that it provides. Step one foot out to the side and then the other, followed by a reach out in front of your body with one hand and then the other. Continue alternating these steps one after the next for the entire 60 seconds. Next, we perform a variation of the ab scissor exercise called the chainsaw. This is still involving a fluttering of the legs with them held off the ground to activate the lower abs, but it also employs rotation from the bottom up. The additional rotation will help once again to attack the obliques and turn this into a brutal but effective beginner ab exercise. Finally, the situp roll ups is a great upper ab exercise that is initiated from the top down. This tends to be a stronger movement than does the lower ab exercise options, which is why it finds itself positioned at the end of the workout when you still have some energy. The key is to hook the feet over and not under something to disengage the hip flexors and activate the hamstrings. This will have the effect of decreasing the overactivation of the hip flexors which can cause back pain. Also, you want to slowly roll your trunk off the floor once vertebra at a time and paint it back down the same way. This will ensure good eccentric control of the abs and further protetion of the spine. If you try this and find it effective and are looking for more training that you can do to take your entire body to the next level, please visit the link below and choose the ATHLEAN-X Training System that is best suited to your current goals. If you are looking for more videos on how to get six pack abs and the best ab workouts for beginners or more advanced, 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 - usa-video.net/u/jdcav24
5 WORST WAYS TO LOSE WEIGHT!!
5 WORST WAYS TO LOSE WEIGHT!!
8 months ago
If you are trying to lose weight you will definitely want to make sure you’re not wasting your time. In this video, I’m going to show you the 5 worst ways to attempt to lose weight and keep it off. The irony is that many of these are the most popular methods that people use when trying to lose fat and change the way their body looks. We start by addressing the obsession people have with training their abs as their sole method of losing belly fat. This drives me crazy. There is no ab workout in the world that is going to allow you to lose fat simply by performing it. I don’t care how great the ab exercises are that you choose, you just cannot do enough of them to make a meaningful impact on your weight loss. That said, many people opt for a few quick ab workouts a week as a low commitment option for losing weight. They think, if I can just get rid of this belly a little bit at least I’ll be happy about that. I can always opt for a more rigorous and complete workout program when I feel like I’ve started to see results from the ab workouts alone. It doesn’t work that way. Unless you have a way to get rid of the fat that is covering up your ab muscles and employ other methods of losing weight, you will never see the results of your work. So that brings us to cardio. Many have heard and maybe even tried using cardio before as a way to lose weight. They will jump on an elliptical machine, treadmill, or bike at the gym and glide, run and pedal away for hours hoping to amass enough calories burned to make a giant dent in their fat loss efforts. The problem is, none of these methods are effective if you don’t get your nutrition in check as well. So many times people play for the tie when it comes to exercise. They burn some calories by spending an hour on the treadmill and then proceed to screw it all up by not watching the food they put in their mouths over the remaining 23 hours in the day. When it is all said and done, most forms of cardio produce around 500 calories burned (depending on the condition of the person doing it, age, bodyweight and intensity) in a given workout. This can all be undone with a single slice of pepperoni pizza and it just underscores the fact that you won’t be able to outrun a bad diet. Speaking of diet, don’t even get me started. Resorting to the newest diet fad as a way for you to lose weight is a recipe for failure. Even if you are able to deprive your body of something you enjoy for long enough to result in a few pounds lost, you likely won’t be able to sustain it long term. And that’s the thing, the only form of weight loss that I believe is meaningful is the one you can make and sustain for the rest of your life. This is where it becomes vital that you find a method of eating that works for you forever. If it is keto, or some other form of diet, so be it. As long as you can maintain the discipline and that the method is conducive to a long term permanent approach, then it will work. Just be careful of using any nutritional strategy that promises short term impact without the promise of long term adherence. So you probably can figure out by now that I prefer using weights as my method of building lean muscle tissue that is more metabolically active and calorie consuming at rest (which will help you to lose weight and keep it off more permanently). The problem is, not all forms of weightlifting exercises are the same. For example, take a clean, thruster and concentration curl. The clean, while functional and athletic, is not necessarily the best place for a beginner to start since the highly technical aspect of this Olympic lift is not one that is easy to master without sufficient practice. Finally, the mindset you have with any approach trumps everything. If you bring the same mindset to a new approach as you did in your previous failed attempts at losing weight then you are bound to fail again. You must approach your new endeavor with a new attitude. You have to learn from your mistakes in the past and realize what made you not follow through and vow to not let that happen again. If you are looking for a program that helps you to build muscle and burn fat all while following a simple and easy nutrition plan, be sure to click on the link below. The ATHLEAN-X programs help you to build ripped athletic muscle, and keep it year after year. For more videos on how to get ripped and the best forms of exercise for losing weight, 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. Get ripped in 90 days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
A Side of Jeff Cavaliere You've RARELY Seen! (2018)
A Side of Jeff Cavaliere You've RARELY Seen! (2018)
8 months ago
It’s time to look back on the last 365 days and take a peak behind the scenes of Jeff Cavaliere’s professional life, personal life and the inner workings of ATHLEAN-X (yes that includes Jesse!). See some of the highlights that made this year an incredible and memorable year for A-X and all of you, the loyal subscribers and followers of the number one fitness channel on USa-video. Wishing you and yours a very happy and healthy New Year’s and looking forward to helping you make 2019 your best year ever! Get ripped in 90 days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get a Strong Low Back | DO THIS EVERY DAY!
How to Get a Strong Low Back | DO THIS EVERY DAY!
8 months ago
If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst. Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique. The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top. If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back. Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly. That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return. Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place. If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System. For more videos on how to get rid of lower back pain and the best back stretches and exercises for a sore low back, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a video when it’s published. Get a Strong Back in 90 days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
5 Red Flags for Weak Abs (FIX THIS!)
5 Red Flags for Weak Abs (FIX THIS!)
8 months ago
It doesn’t matter whether you have visible abs or not, the strength of your core is not something that can be assessed by how they look in a mirror. In this video, I’m going to show you 5 specific things you can look for that will act as red flags to alert you to an ab weakness that you are going to want to correct. For instance, something as simple as getting off the floor from your back (the right way!) can be challenging if you don’t have strong enough abs. Let’s dive in. One of the first things you will want to look for is whether you feel your hip flexors fatigue before your abs do when you do any ab exercises. For instance, the ab scissor is one of the classic ab exercises that people of all levels of strength and ability will perform. It involves laying on your back and crossing your legs back and forth over each other for time. When the abs are weak however, the person doing this ab movement will unfortunately feel it in their legs and hip flexors leading to them having to stop because they can’t hold their legs up. Not good. Instead, you want to make sure the abs are properly engaged by curling your shoulders off the ground before starting the scissor. This will act to engage the abs and stabilize the spine so that the hip flexors can work as assistance muscles and not the primary movers. Having strong abs will only make this easier in the long run. Next, if you get low back pain during any ab exercises you need to stop and assess your strength. This should not happen. The reason it does however, goes back to the overactivity of the hip flexors. When the psoas pulls unopposed or in a highly imbalanced way, it will act to tug down and forward on the lumbar vertebrae because of its attachment to them. This has the effect of creating enormous amounts of stress and force on the low back which can lead to unnecessary pain. To fix this you want to assess how you are hooking your feet during certain ab exercises like the sit-up and make sure you instead place the heels over something and pull back. This will engage the hamstrings and help to minimize the overactivity of the hip flexors. Also, by thinking about peeling your back off the floor one vertebra at a time and placing it back down the same way (as if you are rolling paint on the wall) will greatly assist in getting rid of the pain. Bracing during the big lifts (bench, squats, and deadlifts) is something that is necessary to the proper performance of these exercises. That said, it is something that should be happening automatically almost as a background action. If you find that by consciously trying to brace you don’t just improve the efficiency and bar path of the movement but feel as if you could add significant weight to the bar, then your abs aren’t inherently strong enough to begin with and it is something you are going to want to work on. The ability to activate the transverse abdominis muscle is crucial as well. This muscle runs horizontally around the waist (much like a weight belt does). When you lack the ability or control to contract it you wind up getting lower abs that tend to protrude despite the fact that they could even be ripped and defined. Learning how to activate this muscle is critical to having strong abs. Finally, control in all three planes of motion is also crucial. I show you three tests that you can do to identify your ab strength in each. To boot, I show you how the simple act of getting off the floor the right way depends on having good core and ab strength. See if you can do it yourself and share it with your friends to see how they do. For a step by step workout and nutrition plan to not only get your abs showing year round but make sure they are strong enough to do anything you want to do with them, be sure to click the link below and get the ATHLEAN-X Training System. See how training like an athlete can get you looking and feeling like one in no time with me coaching you every step of the way. For more videos on how to get abs fast and the best exercises for strong abs, be sure to subscribe to our channel here on youtube below and turn on your notifications so you never miss a video when it’s published. Get ripped in 90 days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
6 Biggest Back Workout Lessons Learned (HOW HE DID IT!)
6 Biggest Back Workout Lessons Learned (HOW HE DID IT!)
9 months ago
If you want a bigger, wider back you will want to be sure you learn these 6 big back lessons as soon as possible. Our resident hardgainer Jesse is here to reveal the six most helpful tips that have allowed him to make noticeable gains in his back development and now you can do the same thing. The first thing you want to make sure you change is your grip if you are gripping the bar too far away from your palm, down in your fingertips. This is a common flaw of back exercises like the deadlift, weighted chin, lat pulldown and rows. What happens is that this places an inordinate amount of stress on the flexors of the forearm that causes medial elbow pain and flareups. When this occurs, it becomes difficult to lift with any substantial weight to create overload and your back gains will slow. Start carrying the bar deeper in your palm and you will eliminate the soreness and be well on your way to lifting more on all of the key lifts. Due to the fact that the forearms will be doing less of the work and that your lats and biceps will be able to contribute more, you will see gains in the areas you are seeking. Next, it is helpful to start adding face pulls into every workout rather than just on pull day. The value of the face pull exercise cannot be overstated. Not only will it help to correct muscular imbalances front to back but it will help protect the health of the shoulder and give you much better upper back development. Stop doing them just on back day and start doing them every time you train for faster results. Just like any type of athletic lower body training where it is important to incorporate single leg exercises into your workouts, the same holds true for your upper body. If you start mixing in unilateral back exercises with your more frequently performed bilateral, you will be in for much better gains in the long run. Start doing some high pulley pulldowns, one armed rows, suitcase deadlifts and even one arm straight arm pushdowns and you will be happy with your ability to overcome the strength imbalances that creep up from exclusively bilateral training. When doing pullups it is important to not just train the movement straight up and down. The back and all of its muscles provides a web of fiber orientation (many of which are angled) making it more practical and functional to explore additional planes when pulling. Perform some angled reps, typewriters and even protractions in the sagittal plane to challenge these muscles in a way that you have likely overlooked until now. Trap training is another area that often times gets done improperly, if at all. The trapezius muscles are not just the area on top of your shoulders that responds to shrugging heavy weights. They are actually composed of three distinct areas that together form the shape of a kite. This large area of mass is something you will want to hit with individual exercises to better stress the fibers of the upper, middle and lower traps individually. Finally, whenever doing any back workout or exercise you want to be sure that you aren’t passively just pulling the bar to your chest. Instead, you want to actively attack the bar with your chest or sternum to assist with the retraction of the scapula and intensify the contraction on the lats. This is an easy concept to grasp once you feel it once or twice by doing it correctly. If you try these out and see how quickly they amount to more gains for you in your back workouts and training and are looking for more, click the link below to seek out the program best suited to your goals at athleanx.com and start training like an athlete today. Build muscle fast by following the same workouts used by today’s top pro athletes and their teams. For more videos on how to get a bigger back and the best back exercises for building wider lats, be sure to subscribe 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 - bit.ly/2b0coMW
Hardgainer Eating Plan (FULL DAY + TIPS!)
Hardgainer Eating Plan (FULL DAY + TIPS!)
9 months ago
If you are skinny and find it difficult to pack on muscle then you are going to definitely want to watch this video. Here I am going to break down how to eat to build muscle and give you strategies on the best ways to approach your meal plans to give you the best chance of success. Too often, the overly simplified advice of “eat big and get big” is not enough. Here we are going to see why this can lead to an abundance of low quality gains (i.e. fat) instead of defined muscle. If you have been lifting for any length of time you have likely heard how important your nutrition is to the way your body looks. Pack a bunch of low quality foods into your diet and even though you may pack on some mass through training, it is going to look bloated and non-aesthetic when it is composed of mostly increases in body fat. This is not the look you should be going for especially if you are going to need to perform at a high level as well. Instead, the goal should be to build lean muscle without unnecessary or excess body fat. In order to achieve this you must first realize that simply eating more food indiscriminately is not the way to go. You would be better off learning how to make smarter food selections and opting for high quality nutrient dense foods. There is a problem with this approach however, and it can be a big one if you don’t manage it properly. That is, often times the nutrient dense foods are not calorically dense. Meaning, the healthier the food option becomes the fewer calories it has. When you attempt to simply cram more food into each meal to compensate for the sparser calories you often find that you get too full too quickly and cannot sustain it. This is where the approach to eating more frequently throughout the day comes in helpful. Now there is nothing magical about eating 6 times per day rather than 3. However, when it comes to hardgainers, it is especially helpful and a much more successful approach to eating since meal frequency is always an easier ask than increased meal volume when the stomach is used to eating a certain amount per sitting. Next, it is important that you chronicle your meals for about 2 to 3 days. This forces you to assess how much you are truly eating in a day. Often times, this is eye opening to those that actually take the time to do it. It becomes abundantly clear that they are not eating enough food to amount to any kind of muscle protein synthesis. Higher protein intake can help to lower the demand for calorie excess however in both instances, your body still needs enough high quality food to help you to build muscle. It is here that liquid calories and making the more calorie dense foods like avocados, natural peanut butter and nuts your staple foods, becomes most helpful. Adding a few protein shakes or smoothies in to your existing meals and not forgetting to opt for these more calorie compacted food options for snacks is a great way to quickly increase the intake throughout the day. A sample day of eating is included in this video towards the end to give you an idea of how you would want to structure your meal plan if you were looking to put on more size and were struggling with being too skinny at the moment. If you are looking for a complete 90 day meal plan with every meal laid out in detail, be sure to click the link below to get your ATHLEAN-X Training System. It comes with your meals, workouts and strategies in a step by step fashion to ensure your success. For more videos on what to eat to build muscle and the best hardgainer workouts to build muscle mass, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a video when it’s published. 90 Day Meal Plans - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Do This Chest Exercise IMMEDIATELY After Bench Press!
Do This Chest Exercise IMMEDIATELY After Bench Press!
9 months ago
If you are doing bench presses, incline bench presses or dips you are going to want to watch this video and do the chest exercise I’m showing you here. This is perfect for after bench pressing since it is a variation of the classic exercise but with a strength curve that compliments the original and allows you to take your workout intensity to a whole new level. This is called the ground and pound press. It is an exercise that I use with my MMA athletes and is commonly done with slightly lighter loads and for the purpose of explosivity and power. It can however be a great hypertrophy option, especially when paired with a bench press, incline bench press or dip in superset fashion. If you examine the mechanics of the bench press first you will quickly see that the hardest portion of the exercise is at the bottom of the movement (when the bar is down near your chest) and the easiest portion is at the top of the exercise (when the arms are out straight). This is due to the physics of the exercise. When gravity is acting down perpendicular to the humerus as it as at the bottom, the chest is being subjected to it’s greatest amount of tension. On the contrary, when the arm is fully straightened over the chest at the top of the exercise, the force of gravity is now acting downward parallel to the humerus and the tension on the chest is greatly minimized. Beyond that, each of these compound exercises while incredible mass builders and great chest exercise choices, lack the key element of complete chest activation by virtue of the fact that none of them provide resisted adduction in the peak contracted state. Enter the ground and pound press. This chest exercise can be performed with either cables as I demonstrate in the video or it can be done at home with a couple of resistance bands anchored to a pullup bar in a doorway. The key is to position yourself down on your knees in a ground mount position. The bands or cables will be angled out to the sides a bit so as to be sure to provide an adduction stress when we need it the most at the bottom of the movement. The hands are pressed down to the floor to start. You should immediately feel a resistance to keeping your hands pressed down by virtue of the fact that you have the weight of the weight stack pulling your arms and body back up. You must not let this happen. In order to do this, you have to engage your core and the chest to firmly press out in front of you and squeeze your arm inward at the same time. This will fire up your chest without even having to move from this isometric position. We will however initiate the reps by alternating the replication of the bench press and bringing the arms back and up to the top (as if laying on your back during the press). Each time you want to push your hand back down to the floor and squeeze inward and towards the ground. When you are done with this and cannot perform any more reps you can slightly alter the position of your body by assuming a tall kneeling position and keep cranking out a few more reps. This killer chest exercise is perfect to be performed as a superset to any of the key staple pressing exercises like the bench press, incline press or dip. Pair these two together and you will ensure maximum activation of the chest and spark a stimulus for new gains that you’ve had the potential to tap into all along. If you like this exercise and want to get a complete program that incorporates game changing exercises for all your muscle groups into one 90 day plan, be sure to visit the link below and start training like an athlete today. For more videos on how to build a bigger chest and the best chest workout to add mass to your upper body, be sure to subscribe to our channel here on USa-video 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 - usa-video.net/u/jdcav24
The PERFECT Forearm Workout (Sets and Reps Included)
The PERFECT Forearm Workout (Sets and Reps Included)
9 months ago
The perfect forearm workout should consist of exercises for not just wrist extension and flexion but other important forearm actions as well. That said, even that doesn’t make the forearm workout complete. In order to round out your forearms with a well rounded workout you need to fill in the gaps of what is lacking on those popular forearm exercises and put science back in your training. That is what we do in this video. The problem with wrist curls and extensions isn’t just that they train simply a fraction of what the forearms are capable of but also in that many people do these two exercises incorrectly. For instance, if you look at the wrist curls for the palm side of your forearms you will see two major errors in performing them either with your elbows rested on a bench or standing with the bar in front of your thighs. First, the gravity loaded nature of both will tend to push the bar further into the fingers as you fatigue. This is very problematic given that we have already identified in great detail how the strain on the distal finger tendons is one of the most common causes of medial elbow tendonitis and flare ups. The second major issue, particularly in the standing curl variation, is the tendency of the biceps to want to contribute to the curl and take over for the forearms. This will result in an understimulated and underdeveloped forearm muscle. Instead, you will want to turn your hand over and perform the prone wrist curl shown in the video. The advantages of this are not only that they eliminate the contribution of the biceps to the exercise but it also prevents strain on the elbow. Remember, forearm work is often done multiple times per week given their high tolerance to volume and predominance of slow twitch muscle fibers. Accumulating high volume in a compromised setup will be magnified here and must be avoided. In between all sets of this perfect forearm workout you are going to do one of the best slow twitch forearm muscle activators - the farmers carry. Grab a pair of heavier dumbbells and walk one lap around the gym back to the starting point to perform your second and final set of each exercise. If you are just starting out you can perform just one carry per exercise when you are splitting up right and left sides to ease into the overall volume. Next you want to perform your reverse wrist extensions for the top sides of your forearms standing as well. This is because when performed on the edge of a bench you often times will remove the tension from the forearms in the peak contracted state (not what you want to do if you are trying to build bigger forearms). When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm). A complete forearm workout will also not forget to include exercises for radial and ulnar deviation as well as supination and pronation to hit all of the key functions of the area. Deep finger flexors are also integrated to be sure not to overlook the importance these muscles play on the overall size of the forearm given all of their muscle bellies lie within the forearm itself. Here is how to construct the perfect forearm workout: 1. PRONE WRIST CURLS - 2 x 12-15RM ** 2. WRIST CURL LADDER - 2 x LADDER FAILURE ** A. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds B. REVERSE BARBELL CURLS x 1,2,3,4 etc reps 3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM ** 4. SUPINATION / PRONATION - 2 x 12-15RM ** 5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE ** A. CLIP SQUEEZES TO FAILURE B. CLIP SQUEEZE WRIST ROCKS TO FAILURE 6. DEAD ARM HANG BURNOUT x 1 MINUTE When you put this together in the format as I’m suggesting here, you not only now hit the forearms through their full range of motion but you hit every function of the this multi joint influenced muscle group as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles. This is just one example of how to apply science to your forearm 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 athleanx.com or click the link below and get started right away on building a ripped, muscular, athletic body. For more forearm workout videos that also hit the brachioradialis and help to build bigger arms, 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
The GREATEST Shoulder Warmup - You’ve NEVER Tried!
The GREATEST Shoulder Warmup - You’ve NEVER Tried!
9 months ago
Shoulder impingement is one of the most common maladies negatively affecting upper body workouts. If you ever have had shoulder pain you know just how debilitating it can be to move your arm over your head during any of the common exercises like an overhead press or even out in front of you in a bench press. In this video, I’m going to show you one exercise that you can do as a warmup for your shoulders that is the greatest shoulder warmup and takes just seconds to do. We first must start with a little explanation of the type of pain that you may be getting in your shoulders when you train. Often time, muscle imbalances lead to an impingement of the glenohumeral joint with elevation of the arm. The structures inside the shoulder such as the supraspinatus tendon or the bursa can get pinched between the acromion and the head of the humerus. Often times, the reason behind this can also be attributed to a strength dominance of the delts compared to the rotator cuff. When this occurs, the delts cause an upward pull on the humerus causing it to migrate superiorly when you raise your arm over your head. This is not supposed to happen. Instead, you want the action of the rotator cuff muscles to help centrally locate the head of the humerus inside the glenoid. In other words, keep the ball in the middle of the socket even as the arm is elevated. When impingement does occur and pinching of the rotator cuff tendon or bursa takes place you most commonly get something called a painful arc. This means that if you stand with your arm at your side and begin raising it, that you don’t immediately feel pain in the first 60 degrees of motion for instance. It is at about that 60 degree mark however that you start to feel pain in the shoulder joint that either continues or even worsens the higher the arm gets. That is until you reach about 120 degrees of abduction. At this point you suddenly feel that the pain disappears and you are able to continue raising your arm the rest of the way without pain. There is a reason for this. It is at the top of the painful arc that sufficient external rotation of the humerus has occurred to help rotate the structures that were getting pinched outside of the impingement zone and relief is obtained. Now that doesn’t have to be the case. You can actually strengthen the external rotators of the shoulder and get them to respond sooner in the act of elevation if you do the exercise that I’m showing you here. You want to begin by lifting the dumbbells with a neutral grip and forearm rather than a supinated one. This allows the biceps to do less of the work (which can create tension on the superior labrum and cause pain if this is an additional contributor to your shoulder pain) and shifts instead to the brachioradialis and brachialis. From here you will see that your humerus undergoes abduction while at the same time externally rotating. This helps to fire up the rotator cuff at an earlier point to help clear the humerus throughout the painful arc and restore pain free elevation of the arm. All you have to do is take about 2/3 of the weight that you would normally use for a side lateral raise and perform 1 to 2 sets of this with good solid, focused contractions at the top. Try this and I promise you will feel relief. This also works incredibly well with shoulders that tend to pop, snap and crack as you raise them over your head. A few sets of this every day will help to restore balance to your currently imbalanced shoulders and set you down a path of success from here on out. If you want more videos that help you to get rid of shoulder pain or fix an anterior pelvic tilt, you’ve come to the right channel. Remember to subscribe and turn on your notifications using the link below. For a complete program that puts science back in every workout we do, be sure to head to the link below and start training like an athlete. Build ripped, athletic muscle in just 90 days with the same step by step system used by today’s top pro athletes. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
5 Things EVERY Ripped Guy Does (COPY THESE!)
5 Things EVERY Ripped Guy Does (COPY THESE!)
9 months ago
Getting ripped and staying ripped forever is not as complicated as some people make it out to be. In fact, it can be boiled down to just five things. In this video, I’m going to show you the 5 things that every ripped guy does that you can start copying in order to get shredded yourself and stay that way forever. No more bouncing up and down in body fat after watching this. To start, it helps to dispel some of the lies and insignificant methods in which people tend to latch onto in a pursuit of lower body fat. These include things like juice fasts and cleanses, no eating after 6 pm at night, drinking apple cider vinegar to burn fat and doing only fasted cardio to name a few. The issue is not that these methods may not have very very small incremental impacts on your fat loss, it is that they are the equivalent of throwing a deck chair off the titanic to save the sinking ship if you are behind the ball on your current weight. It is not going to work enough to be significant. Instead, there are 5 tried and true mechanisms that every ripped guy will do that you need to copy if you want to unlock the true secret to long term leanness. First is that no ripped guy that stays that way forever is dieting. You might be absolutely puzzled by this since it flies in the face of everything you’ve ever been taught. The truth is however, that nobody that stays ripped is dieting. They long ago purged that word from their vocabulary and instead have replaced it with nutrition. When you eat healthy and enjoy the foods you eat you can stick to that style of eating forever. If the methods of eating that you used to get down to the weight and body fat level you are at were based on deprivation and food group elimination then you will likely not be able to sustain that forever meaning that at some point you are going to wind up putting the weight back on. This is not the right way to go about it. You have to make healthy eating a lifestyle and base it around acceptable foods that you love if you want to unlock the key to being ripped forever. Next, you must drink a lot of water throughout the day. Staying hydrated will help you to stave off hunger and the confusion of thirst for hunger while at the same time helping you to maintain energy to perform at your best when you train. Speaking of training, if given the choice between a cardio workout or weight training the guy that stays ripped forever will always choose the weight training session. This is because they know that the biggest key to leanness is putting on muscle. The more muscle you carry the more insulin sensitive your body becomes and the more positively you react to food with less likelihood of fat storage. In addition, when you lift weights it is important to learn how to lift the weights you should rather than always pursuing the weights you can. This is particular true when your only focus is on strength. In these instances, carrying around a little excess body fat actually works to your advantage to create leverage on most compound lifts. When the obsession is with lifting heavier and heavier numbers then you forget to focus on the quality of the tension delivered to the working muscle and this can have a negative impact on the look of the muscle you are training not to mention set you up for an overreaching injury that will keep you out of the gym for a period of time. Finally, above all else consistency is required. You must learn how to become consistent with your approach if you want lifetime leanness. It actually isn’t nearly as hard as some would make it out to be since your nutrition is much easier to stay consistent with when you like what you’re eating and your workouts are rewarding. If you are looking for a program that you can be consistent with and lays out all of your workouts and meals in a step by step way, be sure to click on the link below to get started. If you want more videos on how to get ripped fast and the best diets for building muscle and lowering body fat without having to bulk and cut, be sure to subscribe to our channel as well. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)
How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)
9 months ago
Plantar Fasciitis is one of the most common recurring tendonitis injuries that active people will have to deal with. Often times, the reason why the plantar fascia keeps getting inflamed and the symptoms keep coming back is due to the fact that we never truly treat the cause of the pain rather just the source of the pain. In this video, I’m going to show you what is really causing your heel pain so you can finally fix it forever. First, it helps to understand the role of the plantar fascia. The real job of this tough structure is to support your arch in standing. It runs from the calcaneus or heel distally towards the tendon sheaths of the toes. Essentially, it spans the entire arch and can be felt if you strum across this area with your thumb. For those that have inflammation of the fascia, you feel a distinct knife-life stabbing pain in your heel when you take a step (especially in the morning). The reason the symptoms are particularly worst in the morning is that the plantar fascia has had a chance to shorten and tighten up a bit over night with your foot remaining in a plantar flexed position mostly from the covers pulling your ankle down. Even later in the day however, the pain is obvious and it prevents those that suffer from it from walking, running or competing normally. The problem is that people often times will seek out treatment for their plantar fasciitis and be left with either no resolution to the problem or worse, they feel slightly better but the pain comes back quickly. This is because doing nothing but ultrasounding, rubbing, massaging or rolling a lacrosse ball on the arch is not getting at the real problem. You are simply attacking the symptom and not the cause. So let’s get to the cause. Most of the time, if you test your calf flexibility on the side of pain and determine that you have calf tightness then you definitely want to fix that since that is almost always the cause of same sided pain. The problem is however, doing a traditional hanging standing calf stretch off the stairs is not going to fix this pain. Instead, you need to realize that the pain is coming from the inability of the foot to maintain a rigid position at the time you lift your heel off the ground to propel your body. It is maintaining an everted heel with a loose midfoot which creates an unstable foot to try and press off of. This will result in an enormous amount of stress being shifted to the fascia to do something it is not equipped to do. So if you want to stretch your calf you have to place the foot back in the position you are struggling to maintain. This is shown in three different ways in the video. Now, if the pain you are getting is coming from a side that does not exhibit calf tightness then you would want to look to the opposite side glute medius for weakness or a lack of thoracic extension or rotation to that side. When the glute medium is weak on the opposite hip you get a dropping of the hip on that side. This forces the opposite foot (the one you are having the pain on) into pronation and creates an unstable foot once again. Either way, regardless of what the cause is you can see that it has nothing to do with the foot itself and everything to do with the joints above like the ankle, hip or spine. If you are looking for a complete workout program that helps you to build a body that is fortified against injury and helps you to build ripped athletic muscle at the same time, head to the link below and get the ATHLEAN-X Training System. If you like the fact that this channel is created by a physical therapist and can help you to tackle the pains and injuries that have been nagging you forever while still showing you how to build muscle and get ripped, then please be sure to subscribe to the channel as well. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Jeff Cavaliere’s Official Height, Weight, Body Fat (REVEALED!)
Jeff Cavaliere’s Official Height, Weight, Body Fat (REVEALED!)
9 months ago
How tall is Jeff Cavaliere? How much does he weigh? If you believe some of the guesses online you’d think it was anywhere from 5’6 to 5’8 with a weight of 200 to 250 pounds. The truth couldn’t be any further from those stats. In this fitness motivation video I show you why relying on other peoples stats or more importantly, other peoples results instead of an innate drive to improve yourself is a recipe for failure. Looking in the mirror every day and not liking what you see staring back at you should be enough motivation to change your habits. It’s great to look to others for inspiration. Growing up I found inspiration in Sylvester Stallone, and Arnold Schwarzenegger but I recognized only one of them was somewhat realistic in terms of what I could achieve. But that didn’t mean I couldn’t learn from the other. Dedication, work ethic, were just some of the qualities that I’ve taken from my hero of the past. If you want to change your body you must realize that it is going to take work and while only you can do it, it’s also important to realize your results are going to be different from everyone else’s. It’s not complicated but that doesn’t make it easy. That said, starting on your goals is the most important (and the only thing) you can do today. You have no control over the actions of others but you can use their success and the lessons they offer to better yourself. Wether its Dwayne ‘The Rock’ Johnson, Thor Bjornsson, or some that super fit person at your local gym. Learn what you can from them and be inspired by their success but be careful not to measure your success by the success of others. If you’re interested in letting me coach you to your best shape ever, be sure to head to athleanx.com and get the ATHLEAN-X Training System or check out my brand new Total Body Split Training Program ‘Total Beaxst’. Let this be your wake up call to changing the direction you’re headed to the direction you should have been in for years. If you are looking for a complete training program that builds your body into that of an explosive top level athlete by training like an athlete, head to the following link and get your ATHLEAN-X Training System today. Build Muscle in 90 Days - athleanx.com/x/my-workouts For more videos of pro athletes and top celebrities training as well as the best science based workouts and content, be sure to subscribe to our channel here on youtube at the following link… Subscribe to this channel here - usa-video.net/u/jdcav24
Florian Munteanu Creed 2 Training Montage (DRAGO!)
Florian Munteanu Creed 2 Training Montage (DRAGO!)
9 months ago
See behind the scenes as Florian Munteanu trains hard and prepares to play Viktor Drago for Creed 2 the much awaited sequel. As you will see, they don’t call him the “Big Nasty” without reason. This man is an absolute beast and is capable of pretty much anything athletically. With incredible strength, sheer muscle size and power it is easy to see what Sylvester Stallone saw in him when he cast him for the role. The footage in this training montage is meant to showcase just some of the various elements of power and athleticism needed in training. The ground based explosive movements like single leg box jumps and landmine pressing are great for strengthening the kinetic chain from the feet through the fingertips. The use of battle ropes as a conditioning tool is incredibly effective. We are able to throw in some explosive upper body strength as well with the addition of the superman leap. This is definitely a more advanced movement and recommended for those that have more training experience and a great deal of upper body power (not just strength). Strengthening of the hips via kettlebell training to compliment his use of heavy squats and deadlifts is critical. The basics such as heavy bench press, rows, weighted chins, pullups, squats, deadlifts and hip thrusts form the foundation of his training. Building off of this foundation to secure any cracks in the foundation is critical as well. This is why we focus on correcting any muscle imbalances while at the same time never overlooking the fact that this needs to always come back to function at the end. A great deal of skill work like sparring, boxing etc will be incorporated at the end of every session to speed up what may have been slowed down during training. If you are looking for a complete training program that builds your body into that of an explosive top level athlete by training like an athlete, head to the following link and get your ATHLEAN-X Training System today. Build Muscle in 90 Days - athleanx.com/x/my-workouts For more videos of pro athletes and top celebrities training as well as the best science based workouts and content, be sure to subscribe to our channel here on youtube at the following link… Subscribe to this channel here - usa-video.net/u/jdcav24
The PERFECT Triceps Workout (Sets and Reps Included)
The PERFECT Triceps Workout (Sets and Reps Included)
10 months ago
The perfect triceps workout should consist of exercises for the lateral head, medial head and long head of the tricep muscle. That said, even that doesn’t make the triceps workout complete. In order to round out your arms with a well rounded workout you need to fill in the gaps of what is lacking on those popular triceps exercises and put science back in your training. That is what we do in this video. If you look at the four main exercises that people do in their triceps workouts you will see dips, close grip bench presses, pushdowns and lying dumbbell extensions or skullcrushers. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is adept at hitting some portion of the triceps through a specific part of their range of motion but none of them hits them completely. This is a problem when it comes to developing a complete triceps. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, only those triceps exercises that change the angle of the arm at the shoulder will have a secondary influence on the long head of the triceps given it’s attachment on the shoulder blade. The lateral and medial heads of the triceps originate on the humerus and cross the elbow joint only limiting their influence to elbow extension only. That said, in order to fully work the triceps muscle in your workout you want to be sure that you are including exercises that hit the long head. But it goes even further than this. You can’t just hit it with exercises that place your arm over your head (to supposedly increase the stretch reflex on the triceps) but you also must take into consideration that you want to fully shorten the muscle by placing the arm back into extension behind your body as well. This is in addition of course to wanting to make sure that you look into the science of strength curves when it comes to triceps training. Just as you could do with the banded dumbbell curl in our perfect biceps workout, you can do the same with triceps. Exploring exercises that overlap strength curves for the triceps will help you to construct a workout that is great at developing your tricep muscles maximally. Finally, as is always the case when trying to build muscle, you will not want to forego the popular mass building triceps exercises but add to them, with drop sets and partials. Here is how to construct the perfect triceps workout with that in mind. Close Grip Pin Press - 3 sets of 10,6,4 reps Choose a weight that allows you to reach failure in each rep range Weighted Dip Tri-Set - 3 sets to failure in each position Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures. Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure Immediately into the pushdowns without changing the weight. Rocking Pushdowns - 2 sets to Failure using 12RM Banded Lying Tricep Extensions - 2 sets to Failure using 15RM When you put this together in the format as I’m suggesting here, you not only now hit the triceps through its full range of motion but you hit every area of the tricep muscle as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift. This is just one example of how to apply science to your tricep 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 athleanx.com or click the link below and get started right away on building a ripped, muscular, athletic body. For more tricep workout videos for the lateral head, medial head and long head of the triceps, 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
6 “Gut Busting” Ab Exercises (NO CRUNCHES!)
6 “Gut Busting” Ab Exercises (NO CRUNCHES!)
10 months ago
It is not only possible to get a gut busting ab workout without crunches but it is necessary. In this video, I’m going to show you 6 ab exercises that will fire up your core in ways you never imagined by training your abs like an athlete. In order to effectively hit your abs you need to stop focusing on the ability of your abdominals to simply flex your spine and more on their ability to prevent motion as well. Here, I’m taking WWE superstars Sheamus and Cesaro through an intense series of six ab exercises that will challenge the muscles ability to prevent rotation, produce power rotation and prevent over extension of the spine. No crunches, no planks and no basic ab exercises are performed in this workout. The first ab exercise we cover is the leg lift performed in the captains’ chair. The key to this move is that we are able to support our upper body through our forearms rather than our shoulders while hanging from a bar. Particularly for those that have shoulder issues like a torn labrum, being able to take the hang out of the move without sacrificing the effectiveness of the movement on the abs is key. Next we perform a rotational variation on this exercise called the gymnast abs. Here instead of curling your lower pelvis up towards your shoulders you lift your hips into a posterior tilt. This is incredibly challenging and takes advantage of relative motion to produce an insanely effective exercise for your abs workouts. We move onto the battle ropes. People often think of battle rope workouts as something you do for conditioning or to burn fat. That doesn’t have to be their limits however. The battle ropes present a great way to train your core and obliques with alternating rotational slams. Even better, you should change the posture from which you perform the exercise to make this an even more difficult ab movement. Start by kneeling and slamming the ropes side to side and progress to a sitting position. When you gain the ability to, alternate between sitting and kneeling positions throughout the set. Next we control rotation of the trunk with an oblique and rectus abdominis movement that is easy to perform but tough if you crank up the resistance of the band you use to perform it. The goal is to keep your arms out straight and directly in front of your chest. Step out to one side, increasing the resistance on the band and the amount of work the abs have to do to prevent your body from twisting. When you get strong enough abs, you can jump out to position which will provide a more dynamically challenging movement to have to control. Finally, the plank punch out is a much more difficult variation of the common plank. Planks alone are often not enough to help you to develop a good looking, strong set of abs. Instead, you need to ramp up the difficulty level by decreasing your base of support and including things like a band and three points of contact to make the abs work much harder. You will see the instant difference the second you try these. If you are looking to train your abs like an athlete for a full 90 days and get an impressively ripped six pack, head to the link below and choose the ATHLEAN-X program best suited to your goals. For more ab workouts and ab exercises to help you get a chiseled midsection, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a new video as it is posted. Get a Ripped Six Pack Here - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
The Best Workout Split for MAXIMUM Muscle Gains
The Best Workout Split for MAXIMUM Muscle Gains
10 months ago
Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Find out the best workout split for building maximum muscle gains and overall performance. There is a key message that you will not want to miss when it comes to answering this question truthfully and without relying on simple studies to do so. When we talk about workout splits we are referring to the way that you break up your training over a period of time. Generally, this is the amount of workouts that it takes to complete one cycle of training and that ensures that you are hitting all of the areas you are attempting to target in your workouts. One of the most popular ways to split up workouts right now is actually one of the oldest in the books, and that is total body training. This refers to performing three total body workouts per week, generally on a Monday, Wednesday and a Friday with the remainder of the days either being reserved for conditioning or rest. The benefits to this type of training are the higher focus on compound lifts that are designed to hit maximum muscle in each lift as well as the increased time for recovery. Additionally, as science would indicate, hitting a muscle (even with a lower daily volume) more frequently in a training cycle is one of the most effective ways to make it grow. This would mean that if you were once following a more traditional bro split where you trained say chest just once per week with twelve to sixteen sets you would now be doing it as four to five sets per day over the three days in the week. The restimulation of the chest every 48 hours is sufficient to increase muscle protein synthesis without waiting too long to hit the muscle again (as would happen with a bro split - or at least a poorly planned one). Does that mean that bro splits don’t work? Not at all. In fact, this is one of those instances of throwing the baby out with the bath water. Nobody could argue that the single muscle group per day routine has been effective for some. Maybe not as much as total body training, but there are many instances of it working well, and quite well to be exact. How can that be? How can something that is somehow proven by science to be inferior actually produce results that in some cases are superior? That is because the real best way to split your workout for maximum gains is to switch what you are doing when you can honestly answer that you have stopped making gains in either strength, size or both. Just because something is supposed to be the best doesn’t mean that it is best for you at this time. Changing your split may reveal to you that certain muscle groups of yours are more responsive on a different training cycle. The best you could do at that point is take the observations that you have made and use them to adapt your workout plan to idealize the volume and frequency that your body responds to the best. This video is meant to open your eyes to that possibility. If you are looking to change your current workout split and want to be sure you are putting the latest science into your workouts to make sure you get it right, head to the link below to pick the program best suited to your goals. For more videos on how to split up your workouts and the best workout splits for strength and muscle size, be sure to subscribe to the link below. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - usa-video.net/u/jdcav24
Are You Doing Dips Properly? (AVOID MISTAKES!)
Are You Doing Dips Properly? (AVOID MISTAKES!)
10 months ago
Dips are one of the best exercises for building a bigger chest, but only if you avoid the common mistakes people make when doing them. At best, if done properly, you can use the dip to more effectively target the chest as opposed to the shoulders and triceps. At worse, if done incorrectly, the dip can do a number on your shoulders and give even the healthiest of trainees an injury that can take you a long time to recover from. In this video, I’m going to show you the right way to do dips. I’ll cover the four most important tips that you can follow when it comes to performing the exercise in your next chest workout. Once you learn how to do each of these properly, you will be able to easily go back to doing this incredibly effective exercise and build a more muscular chest. First, before you even initiate the first downward movement of the dip you want to be sure that you slide your torso through your arms so that you are pushing your chest out more prominently. By putting the chest out in front of the shoulders, you are ensuring that it and not the delts are what is first recruited out of the hole at the bottom of the dip. This can be ensured by leaning your torso more forward at the top of the chest exercise. That said, you want to be sure that once you do lean it forward that you keep it there. One of the worst things you can ever do during a dip is rock your body forward and back to upright with each dip you perform. This is going to wreak havoc on the anterior capsule of your shoulder not to mention place a tremendous shearing stress on the subacromial bursa and supraspinatus tendons. In other words, this is bad advice and needs to be avoided at all costs. Instead, you want to create stability of the shoulder joint during the dip. This comes not just from the maintenance of the shoulder joint once set up as discussed but also by controlling the position of the shoulder blade as well. The scapula is part of the shoulder joint by virtue of it providing the socket for the ball of the shoulder itself. Allowing the shoulder blade to move in an unstable position is going to invite injury. To prevent this, you want to make sure that you actively depress your shoulder blades by pushing your shoulders down and not letting your traps ride up or shrug up towards your ears. Set this up right at the beginning of the movement and then never let it go throughout the rest of your set. If you find that they gradually start to move up then you are likely fatiguing and it is best to cut the set short until you can regain your ability to do that. Finally, on the way up, it is critical to not make the mistake of thinking of the dip as a vertical movement. Instead of thinking of pushing down through your hands you want to think about squeezing your elbows inwards towards your lats. This will recruit the pecs much more effectively than the former. Not just that, but at the top of the movement you want to squeeze your hands inward on the handles to create an adduction moment on the chest and really fire them up isometrically on every rep. The combination of all of these tips together is going to help you to build a more muscular chest from your dips. If you have a shoulder injury already, that makes doing dips difficult, slowly work your way back into performing them by introducing these tips over time. Shorten the range of motion if you have to. Once retrained, you will be able to do these again pain free and get all of the gains you would have liked to get from them from the start. If you are looking for a complete training program that helps you to train harder, smarter and with faster results, be sure to click the link below and join team athlean by getting one of my day by day training programs geared towards your goals. If you would like to get more chest workout videos and exercises for building a bigger chest, be sure to subscribe to our channel on youtube and turn on your notifications so you never miss a video. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
The PERFECT Shoulder Workout (Sets and Reps Included)
The PERFECT Shoulder Workout (Sets and Reps Included)
10 months ago
The perfect shoulder workout should consist of exercises for your front delts, middle delts and rear delts (not necessarily in that order!). That said, even that doesn’t make the shoulder workout complete. In order to round out your shoulders with a well rounded workout you need to fill in the gaps of what is lacking on those popular shoulder exercises. That is what we do in this video. If you look at the four main exercises that people do in their shoulders workout you will see barbell or dumbbell overhead press, side lateral raises, front delt raises and maybe even dips. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking either a stretch position of the shoulder or doesn’t take the muscle through it’s full available range of motion. This is a problem when it comes to developing a complete set of impressive shoulders. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all shoulder exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your shoulder exercises. That said, we often overlook the fact that the shoulder joint is not just this ball and socket. Because the socket is technically the shoulder blade, you have to consider all of the other muscles that are connected to these bones that then play an important role in shoulder training. Not just that, but hypertophy should never be the only goal of your shoulder workouts. In order to be complete like an athlete you are going to have to incorporate some movements that train the explosiveness of the entire shoulder girdle and let you train all of these muscles together. The solution to this problem is to not forego the popular mass building shoulder exercises or even the lighter ones geared at mass but add to them, and overlook no element of complete training. Here is how to construct the perfect shoulder workout with that in mind. Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep. OHP or Handstand pushups - 4 sets of 12,8,6,6 reps Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts Make sure you perform these in the order of rear to front to account for fatigue. DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on each arm Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep. When you put this together in the format as I’m suggesting here, you not only now hit the shoulders through their full range of motion but you hit every area of the shoulders as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift. This is just one example of how to apply science to your shoulder 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 shoulder workout videos for the front deltoids, middle delts and rear delts, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 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 - bit.ly/2b0coMW
Finn Balor Ab Workout (RIPPED!)
Finn Balor Ab Workout (RIPPED!)
10 months ago
See WWE Superstar Finn Balor as he goes through an ab workout with trainer Jeff Cavaliere. They hit the functions of the abs that often get overlooked with a variety of ab exercises that challenge the core muscles through all planes of motion. The key to getting six pack abs like Finn Balor is to first be sure you get your nutrition in check. This means that you need to eat to obtain a low enough level of body fat that you can see the results of your hard work. If you don’t first clean up your diet then you will never see your abs, no matter how many ab exercises or workouts you do. When it comes to ab workouts you have to be sure that you are not just doing crunches and thinking that you are doing complete ab training. Flexion of the spine is just one function of the abdominal muscles. The complete abs workout would have you working on rotational, anti-rotation, anti-lateral, power, and lower ab training exercises. Finn Balor’s ab workout consists of movements that hit his core hard in all of these motions. The use of weights is something that allows him to overload his ab muscles (just as he would any other muscles that he was looking to develop) and create challenge instead of simply banging away at high numbers of less challenging reps. If you want to develop a six pack like Finn, you need to be sure to incorporate ab exercises that hit every region of your abs as well. Remember, a good looking midsection is not just composed of the rectus abdominis muscle. You want to be sure to develop the obliques, serratus anterior and the transverse abdominis as well. The key is to choose exercises that hit each area without spending too much time doing them. The key to any good ab workout is to challenge your abs and get you out of the gym in under 10 minutes. No need to spend long workouts training your abs. Instead, opt for a consistent approach to ab training and try to get your abs trained at least 4 to 5 times per week, if not more. If you are looking for a complete program that gives you day by day ab workouts as well as a meal plan that will ensure that you get shredded and ripped enough to see your abs 365 days a year, be sure to head to the following link to do so: Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW Also, be sure you never miss another athlete training video or workout for abs by subscribing to this channel and turning on notifications. You can find us at usa-video.net/u/jdcav24
The PERFECT Biceps Workout (Sets and Reps Included)
The PERFECT Biceps Workout (Sets and Reps Included)
10 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video. If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow. This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development. The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like: Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls - To Failure Perform for 3 Sets Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the triceps technique) Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise - Cross supination (Emphasizes the long head of the biceps) - Cross pronation (Emphasizes the brachialis ) - No Money curls (Emphasizes the short head of the biceps) When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout. This is just one example of how to apply science to your training. 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 athleanx.com and get started right away on building a ripped, muscular, athletic body. For more biceps workout videos be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and don’t forget to turn on notifications so you never miss one.
Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)
Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)
10 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW If you want to develop six pack abs you may think that you have to spend hours a day trying to get one. 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 eat as well. In this video, I have a short 7 minute 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 on a regular basis without having to fight to schedule it into your day. Remember, the key to getting a six pack 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 all of the major functions of the abs. There are bottom up movements that better hit the lower abs. There are rotational movements that are initiated from the bottom up and the top down to really hit the rotation capabilities of the core muscles. There are also top down movements where the shoulders are lifted off of the ground as opposed to the legs, which are situated at the end of the workout to allow you to keep training your abs when they are fatigued. When there are purposeful ab exercises in your workouts they do not have to be long. The point of this video is to give you a follow along 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 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 40 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: Seated Ab Circles Left x 60 seconds Seated Ab Circles Right x 60 seconds Drunken Mountain Climbers x 60 seconds Rest 30 seconds Marching Planks x 60 seconds Scissors x 60 seconds Starfish Crunch x 30 seconds Rest 30 seconds Russian V Tuck Twists x 30 seconds So there is an 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 when something new is posted.
The PERFECT Chest Workout (Sets and Reps Included)
The PERFECT Chest Workout (Sets and Reps Included)
10 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video. If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise. This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises. That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction. The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind. Barbell Bench Press - 4 sets of 6,8,10,12 reps Immediately into a horizontal chest cable or band crossover for 15 reps Incline DB Bench Press - 4 sets of 6,8,10,12 reps Immediately into a low to high cable or band crossover for 15 reps Weighted Dips - 4 sets of 6,8,10,12 reps Immediately into a high to low cable or band crossover for 15 reps Weighted Pushups - 3 sets to Failure Immediately into a banded crossover pushup for 15 reps with band on each arm When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift. This is just one example of how to apply science to your chest 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 athleanx.com and get started right away on building a ripped, muscular, athletic body. For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and don’t forget to turn on notifications so you never miss one.
Avoid This Deadlift Mistake (NO TORN BICEPS!)
Avoid This Deadlift Mistake (NO TORN BICEPS!)
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW One of the most gruesome mistakes you can make when doing the deadlift results in a torn biceps tendon. In this video, I’m going to show you exactly what is causing the bicep tendon tears when deadlifting and more importantly how to make sure it doesn’t happen to you. Many people think that the exercise itself is the cause. This is not the case. Thousands of reps of deadlifts are performed every day around the world and very few of them result in a torn biceps tendon. That said, when two ingredients are in place the risk of tearing a tendon become significantly more likely. These are the use of a mixed grip and improperly directing force into the bar through the arms at the top of the lift. Let’s look at the mixed grip first. This is a prerequisite for this injury because it places one of the hands in an underhand position via supination at the forearm. The reason this grip is used is so that someone with a weaker grip can have better grasp of the bar. The underhand provides stability by preventing the rolling of the bar out of the hands as it will with a traditional overhand grip. That said, it also immediately activates the biceps more and places tension through the upper arm that doesn’t happen through the pronated side. Next however, is where the combination of this and more tension along with stretch becomes the perfect recipe for disaster. When you start to reach the top of the movement the exercise becomes most difficult. You have probably seen people struggle to get through the top of the move and finish their hip extension. It is at this point that the person is likely to rely on other muscles to help get there. This is when the biceps is mistakenly relied on to try and curl the bar to the top. Big mistake. Often times, the amount of weight being handled on the deadlift is far surpassing any weight that can be reasonably or safely curled by the biceps. Combine this with the additional stretch that gets placed on the biceps tendon at this very moment (as the arm goes from a more flexed shoulder position to a more extended shoulder position - thereby placing more stretch on the biceps in the process) and you quickly see why tears occur in the distal attachment most frequently at this point. The best way to avoid this happening to you is to actively contract the triceps throughout every rep of the deadlift. Here is what that will accomplish. First, the contraction of the triceps around the elbow will reciprocally inhibit the action of the biceps and not allow it to contribute at the moment you do not want it to. You have essentially quieted the biceps and prevented it from administering tension into the bar. The second benefit is that through activation of the triceps you are creating stability of the scapula due to the long head attachment of the muscle. This combined with the conscious activation of the lower traps, rhomboids and lats will help to stabilize the shoulder blade and provide more power through the lift by removing slack from the kinetic chain. It is simple to do and is something you can easily be aware of if you slip and forget to do so. These and other advanced training tips is what training like an athlete is all about. If you are looking for a complete training program that shows you the fastest way to get gains, head to athleanx.com and look for the ATHLEAN-X Training Systems. Overlook nothing in your training and see how much more quickly you can take your physique to the next level of development. For more videos on how to increase your deadlift and the proper form on deadlifts, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and turn on notifications so you never miss a new video when it is published.
7 Minute Triceps Workout (JUST DUMBBELLS!!)
7 Minute Triceps Workout (JUST DUMBBELLS!!)
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW It is possible to build bigger triceps with a 7 minute triceps workout and a pair of dumbbells if you know how to do it. In this video, I’m going to show you the best triceps exercises you can do with a single set of dumbbells and it can be done anywhere. This is ideal for those that prefer to train at home or cannot get to a gym. The key to why this tricep workout works as well as it does is due to the use of the right exercises to hit every head of the triceps as well as specific intensity principles. The mechanical drop set is one of those techniques. The point of the mechanical drop set is to not make the weight you are using the limiting factor in your ability to continue training the muscle. For instance, if you were to do the first exercise in the workout which is the lying dumbbell extension to failure, you likely would not be able to do any more reps at that point. That is the definition of momentary muscular failure after all. That said, if you quickly changed the position of the dumbbells by varying the exercise, you could theoretically keep the reps coming. That is exactly what happens in this first combination. The lying dumbbell triceps extension is performed to failure and then immediately following that the dumbbells are brought over the chest. This shortens the moment arm on the triceps and lets the weight that you are holding “feel” lighter. With this having occurred you can now rep out some close grip dumbbell presses from the floor and take your triceps even closer to exhaustion. After you fail on this second half of the combo you earn a one minute rest. As soon as you’re done with that, change from the position of laying on your back and get up onto your knees in a tall kneeling position for the overhead dumbbell extensions. This is a brutal exercise because of the added stretch it places on the long head of the triceps. Be sure to keep your elbows pointed forward here however so as not to damage or aggravate the shoulder joint. As soon as you have reached failure you are going to place the dumbbells on the floor and grab them as if you are going to perform a dip. The dumbbells help you to keep your wrists in a neutral position so that you can comfortably keep repping out more reps to failure once again. The great part about the dip and this combo in general is that now you get to put the long head of the triceps in it’s fully contracted position with the arm back behind the body. Take another one minute rest here and then proceed to the final combination. Here you want to be leaning forward in a semi prone position for dumbbell kickbacks. Now if you find that the initial weight selected for the first exercise for triceps is too heavy then you may want to switch to a second pair of dumbbells that are a big lighter here. Perform the kickback and make sure you are keeping the elbow up behind the body. When done with these immediately place the dumbbells on the floor and perform the close grip pushups. The dumbbells here once again allow you to perform the exercise with a neutral grip. Keep the elbows tucked tight to your sides and rep out one final time until you cannot perform another rep. You have the option to do this for another round or two if your triceps allow or if you have additional time. For a complete program that helps you to annihilate your muscles quickly and gets you faster results by training like an athlete, head to athleanx.com and get the ATHLEAN-X Training System. See how longer workouts doesn’t mean better workouts and feel first hand how much better you can look by training like an athlete. For more videos on triceps workouts and the best home tricep workouts with dumbbells, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and remember to turn on your notifications so you never miss when one comes out.
Hanging Leg Raise | HOW-TO
Hanging Leg Raise | HOW-TO
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The hanging leg raise is one of the best ab, oblique and core exercises you can do. Today, I’m going to show you how to do a hanging leg lift exercise and the best ways to modify the movement for beginners and advanced trainees. We are also going to cover some alterations that can be made to make the exercise target more the abs, obliques or even hip flexors if desired. The hanging leg raise is definitely one of the more difficult ab exercises you can perform. This is because the external resistance that you are forced to lift is substantial because the weight of the legs is significant. That does not mean that you cannot make the exercise easier and possible for even beginners however. This is done by lifting the legs bent as opposed to straight. The shortening of the moment arm makes it less work for the abs to have to lift the weight of the legs. To perform the exercise, grasp a bar with an overhand grip and hang straight down. Depending on which area of the core you wish to focus on, you will initiate the upward motion of the lower body accordingly. For instance, if you want to develop more hip flexor strength then you would want to hinge at the hip socket and aim to keep your legs in a position at or above parallel to the ground throughout. Some people are confused as to why you would want to strengthen the hip flexors. If you are someone that incurs repeated quad strains then likely the reason is that your deep hip flexors like your psoas and iliacus are weak muscles. Strengthening them with direct lifts here will go a long way to fortifying you against recurrent strains of your quadriceps. Next, the hanging leg lift is a tremendous lower abs exercise. This is best hit by focusing on the initiation of the move from the pelvis rather than the hips. Here your goal is to lift the pelvis and curl it up as you raise your legs. Ideally, you want to be able to curl your hips so much that your rear end is facing out in front of you at the top of the lift. Going too far and trying to touch your toes to the bar actually takes the work off of the abs and negates the effectiveness of the exercise in end range. Back off a bit at the top and go no higher than shoulder height with your feet for the best impact on your abs. Finally, you can hit your obliques hard by initiating the lift from the ribcage. Watch as the obliques are activated throughout every rep simply by focusing less on the pelvis and legs and more on bending the body at the bottom of the rib cage and getting a slight twist to activate the obliques. If you are looking for more exercise tutorial videos and want to get a complete workout program with step by step instructions on how to get the most out of every exercise, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and stop overlooking the small details that make every exercise more effective today. If you are looking for more how to perform hanging leg raises and other exercises, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and turn on notifications so you never miss a video as it comes out.
Are YOU Fitter Than Jesse? (SURPRISE!)
Are YOU Fitter Than Jesse? (SURPRISE!)
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW Everyone’s favorite athlean every man Jesse is back at it, partaking in the revised military combat fitness test to showcase his current level of fitness. Now, nobody every claimed that Jesse was the epitome of fitness. That said, he does have some emerging talents and a well rounded set of physical attributes that make him perform pretty darn well on this test. It’s time to see where you stack up now. Take each of the following fitness tests and perform them within a two hour period to obtain your score. Jesse, to be fair, was asked to do all of this within 30 minutes for the purpose of speeding along the filming! That’s ok, he can take it. You on the other hand can have more time to more accurately represent the test as it was designed. The first test is the hex bar deadlift. If you have never performed this version of the deadlift before then you will likely find out two things about it quickly. First, it is a little harder to get used to the balance of the bar simply because it is placing the weight closer to your center of gravity. Secondly, because the bar is closer to your posterior chain muscles and the moment arm is shortened, you should be able to lift slightly more weight here. The max score on this is one’s ability to perform 345 lbs for 3 reps. Next is the Power Throw. This is performed with a 10 pound medicine ball that must be thrown backwards over the head without coming off the ground. The maximum distance to get a top score on this test is about 15 yards on the throw. Next is the sprint, drag, carry. Here you will be simulating battlefield activities through the use of a weighted sled (90 lbs total weight), some kettlebells that weigh 40 pounds each, and your own body. The goal is to cross the finish line within one minute and forty seconds to obtain elite status. Next is the hand release pushups. Now don’t be fooled by these. This exercise is much much harder than a typical hand release pushup. The lifting of the hands from the floor between every rep ensures that you don’t cheat the exercise. Instead, you have to reset the body and use pure muscle without momentum to get yourself off the floor every time. A maximum score can be achieved by performing 70 of these within 2 minutes. Next is the tuck hang. This is a combination of a hands close pullup with a knee raise. The goal is to touch your knees to your elbows on every rep while pulling our body up towards the bar. If you can perform 20 in two minutes you will have reached elite status on this test. Finally, the two mile run is a classic standard of conditioning. The best score is achieved by being able to run this distance within twelve minutes and forty-two seconds. Jesse happens to excel here since he has an extensive background of playing lacrosse. Ironically, there are some fitness youtubers that are extremely one dimensional and can likely not even run a mile let alone two and certainly not within any strict time period. Just saying. If you want to look like an athlete, you have to train like an athlete. This means being well rounded with your fitness. If you are ready to take your physique and fitness to the next level, head to athleanx.com and get the ATHLEAN-X Training System. Build a ripped, strong, athletic body and see fast results within just the next 90 days. For more videos on how to get in shape and the best athletic workout for being strong and ripped, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and turn on your notifications so you never miss a new video when it’s published.
PUSHUPS - Perfect Form Every Single Time!!
PUSHUPS - Perfect Form Every Single Time!!
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The pushup exercise is one of the most simple, common yet butchered chest exercises when it comes to form. The issue is that most of the time when people perform pushups they are not aware of what is happening with the rest of the their body, and therefore their form suffers. In this video, I’m going to show you how to do a perfect pushup every single you do them. In fact, I’m going to show you how to instantly correct how you do them and be able to tell the next time you do one improperly so you can prevent that. There is nothing that screams amateur more than not being able to perform a perfect pushup rep. Again however, this is actually quite common to see someone not do a push up properly. It starts with the innate cheats that the exercise promotes. Let’s break it down. We know that the goal of a push up is to lower our body to the floor and then push ourselves back up. As the chest and arms fatigue however, there is a tendency to try and take some of the stress out of them and shift it somewhere else. The first thing you see is a shortened range of motion by the arms during the descent. Instead of bending the elbows to 90 degrees, the amount of elbow bend is greatly minimized to reduce the impacts of the exercise on the mounting fatigue. The pelvis and hips are still allowed to drop however. This creates the feel and illusion that the body is still being lowered when it is just the lower body that is. This also makes it easier on the arms since the knees may ultimately touch the floor which will offset the amount of load being borne by the arms during the movement. Next, we see people do the opposite and instead of sagging the lower back and dropping the hips they actually raise them up to the sky. What this does is shift the focus of the work away from the chest and onto the shoulders. With the shoulders having to do more of the work, there is a temporary reprieve for the chest and arms and the pushup becomes possible to perform a few additional reps. In both cases however, these cheats are incorrect and are going to take away from the benefits of the exercise. What you need to do is focus not on the arms but on the chest and the pelvis. If you can connect the two in your head and make sure that the pelvis never moves an inch without the chest moving with it (or vice versa) then you will ensure that you do every rep properly. You can actually reinforce that you are doing this right with your phone. Simply place the phone between your shoulder blades on your upper back and start doing your pushups. If you lift your butt up too high you will find that the phone slides towards your neck and head. If you drop the hips and sag the lower back, you will find that the phone slides towards your butt. Again, either one of these is incorrect and will take away the results you should be seeing from your pushups in your chest workouts. This is just one example of how doing an exercise incorrectly can impact the gains you see from your workouts. If you are looking to get every exercise right and see much faster muscle growth because of it, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and realize the benefits that doing so can have on your physique. For more videos on how to do a proper pushup and the hardest pushup variations for building a bigger chest, then be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and make sure you turn on notifications so you never miss a video.
4 Lat Pulldown ALTERNATIVES You Must Try!!
4 Lat Pulldown ALTERNATIVES You Must Try!!
11 months ago
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The lat pulldown is one of the most classic lats and back building exercises performed in back workouts. That said, there are some limitations to the exercise when it comes to developing all of the muscles of your back. In this video, I’m going to show you four lat pulldown alternatives for a better back that you can use in addition to the classic exercise the very next time you train. To start, there are many different ways to do even the traditional pulldown exercise. You can perform it with your hands gripped underhand for instance. This helps to activate the biceps a bit more allowing you to lift more weight while also getting an anatomically good stretch on the lats in the top position of the rep. You can grip overhand and do so either narrow or out wide. The wider you go the more likely you are to activate the teres major muscle (an important yet overlooked muscle of the back). That said, there are many other things that you can do with the lat pulldown machine that aren’t exactly pulldown grip or width changes. For instance, you can begin by swapping out the attachment that you are using to perform the exercise. Don’t always use the default bar to perform your lat pulldown reps. Instead, try attaching a rope and doing what may be my favorite all time back exercise, the face pulldown. The face pulldown is a variation of the face pull (which is something that I recommend you do at the conclusion of every back workout you do). Instead of pulling purely horizontal as is often the case with the standard version of this, you’ll be getting a vertical pull and will be able to use slightly heavier weights here for more hypertrophy. Next, you can keep the rope in place and perform a straight arm pulldown. The rope, by virtue of the fact that it hangs lower than the bar, gives your arms more room to travel up and down and therefore get a better contraction of the lats at the bottom. If you used the bar you likely would have to stop because you run out of room on the pulley at about upper chest height. This will limit the degree of contraction that you are able to get in your lats. Instead, with the rope you can squeeze your lats hard and get the hands down to about waist level for a stronger contraction on every rep. Now you can always use the traditional bar attachment as well, just perform your exercises differently for a different effect. Here you would want to try the straight arm scapular strength pulldown. This may be the most grueling but effective of them all. This is a variation of an exercise I did on instagram that caught the attention of Sylvester Stallone. This works a key element of scapular strength that often gets overlooked. Not anymore. Finally, the scapula pulldown is another one of those small muscle exercises that delivers big results. Try to pull the bar and shoulder blades down without bending your elbows. This forces the muscles of the mid and lower traps to do it correctly. These muscles of the back often do not get the work that they should. Doing this exercise this way will deliver big results in a short period of time. For a complete workout that never overlooks the value of the small exercises while building your body into a ripped, athletic machine with the big exercises head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much faster you can build muscle than with a normal training program. For more videos on how to get wide lats and the best back exercises for getting rid of low back pain and building a big back be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24
I Thought My BICEPS Were Going to EXPLODE!!
I Thought My BICEPS Were Going to EXPLODE!!
11 months ago
Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW The biceps workout technique I’m going to show you is going to make you feel as if your arms are going to explode. In this video, I’m going to put the science back in strength and show you how always using the same weight on the concentric and eccentric portions of a biceps curl is holding back the gains that you can be seeing from your training. Beyond that, the use of standard negative reps alone is also leaving untapped some potential for more growth. We start with the curl however. This is the basic foundation exercise for building bigger biceps. Of course it can be performed using with a barbell, dumbbells or a cable as I’m demonstrating. The key to the curl is that it follows a strength curve in which the exercise is easiest in the beginning and end of the range of motion. This is because at these two points in the movement, the forearm is nearly parallel to the downward force of gravity. In order to make the exercise more difficult you either have to figure out a way to vary the exercises that you are performing to maximize the point in the strength curve that you feel the most tension. This can be done by including spider curls for the peak contraction and incline dumbbell curls for maximum stretch on the biceps. The exercise can be made harder however by understanding that your muscles (not just your biceps) have a greater capacity to lift heavier weights eccentrically than they do concentrically. This is due to muscle physiology. When a muscle contracts it shortens by forming a series of ratcheting bonds between actin and myosin. The speed at which the muscle contracts ensures that these bonds are formed in greater number and with more stability if you take it slow enough on every concentric rep. This is a reason why you would not want to speed through your reps if your aim is to create as strong a contraction as possible and the best mind muscle connection that you could develop. From here, because those bonds are already in place, the eccentric lengthening of a muscle is essentially breaking those bonds one by one as the muscle is lengthened under load. The bonds are much more resilient to the breaking of them than it is to energy costly building of them. This is why you are at least 1.5 to 2 times as strong on the eccentric than on the concentric. Now in this video I’m using the Kineo Training System which is amazing at allowing you to vary the loads eccentrically and concentrically. If you don’t have the budget for a machine like this however don’t despair. You can use the partner assisted technique that I show you at the end. By simply having a training partner not just let the bar or dumbbells fall down slowly on the return of every rep but press down to make you resist the force, you will be getting an overloaded eccentric which is very capable of assisting in the muscle growth process. For step by step workouts that help you to use the right scientific workout principles at exactly the right time, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see much faster muscle gains because of it. For more biceps workouts that you can do at home or in the gym that will help you to build huge arms, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and remember to turn on your notifications so you never miss a video when it’s posted.
Can’t Get a Muscular Back? Just Do THIS!!
Can’t Get a Muscular Back? Just Do THIS!!
11 months ago
Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training. As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all. The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day. The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance. Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation. Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week. To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time. Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be. For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training. For more videos on how to build a massive back and the best back workout for wider lats, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new workout when it’s posted at usa-video.net/u/jdcav24
The Secret to "Boxer" Abs (FULL WORKOUT!)
The Secret to "Boxer" Abs (FULL WORKOUT!)
Year ago
Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW Have you ever wondered why boxers have such amazingly ripped abs and core muscles that stand at attention? In this video, I’m going to show you the secret behind their training that allows them to look amazing and how you can incorporate the same into one simple ab workout to get your core looking incredible as well. It starts with looking at some popular punch throwers, the essence of boxing. Here I showcase Bruce Lee (perhaps one of the hardest punchers of all time), Manny Pacquiao and Rocky Balboa himself, Sylvester Stallone. All three of these guys have awesome looking abs. That said, there is much more to the story than just their abs. Watch as I remove the serratus anterior from the equation and see how drastically different their midsections look when I do. This is because the serratus is one of the most critical muscles to the overall look and development of the core. The best part about it? It is very easy to engage when you know how to do it properly. I show you the best way to do it and give you five exercises that you can put into one ab workout that will hit your rectus abdominus, obliques and serratus all in one shot. The activation of the serratus allows us to protract our shoulders and get our shoulder blades to not just wrap around our torso but to stay closely intact with the ribcage when doing so. Many people that suffer from scapular winging have a weakness in the serratus anterior that is preventing them from stabilizing the shoulder blade with forward arm movement. The muscle also helps in elevation of the arm overhead. In order to do this you need to have upward rotation of the scapula. This is once again where the serratus comes in to help other muscles in the process of doing this without a hitch. We can hit this muscle very well if we figure out ways to protract the arm against resistance and of course include a heavy dose of ab work by picking the right exercises that allow us to light them up as well. The first of these exercises is called the plank up. Instead of just passively resting on our forearms on the floor you want to actively press your forearms down to lift your body up and back. This will protract your shoulder blades and instantly activate your serratus. The plank position itself of course will fire up the abs. Next we have the serratus anterior rollouts. If you have been watching this channel for any length of time you know that I love the ab wheel as an ab training device. Many people use it incorrectly however. You want to be sure that you are protracting your shoulder blades first and maintaining them throughout the rollout on every rep to get the serratus involved here as well and making it a killer exercise combo. No boxing workout would be complete without a little punching. You can do a resisted serratus punch with the band anchored behind you. Make sure you reach out as far as you can, and then go even further! Keep your feet positioned as I show you in order to narrow your base of support and make the core and abs work harder than ever. The screwdriver core exercise is a great variation on a dip in which you actually will never perform a dip. Instead you’ll lift your pelvis into a posterior pelvic tilt to activate your abs. Push through your hands on every rep to lift your body and round your shoulder blades around your ribcage and you will fire up the serratus anterior yet again. The extra rotation of the pelvis will get the obliques going here as well. Finally, the crunch pulldown is a popular ab exercise that can be easily modified to involve the serratus as well just by altering the position of your body in relation to the rope. Press the rope away from you to turn this one into a killer option to finish out this great abs and core workout. If you are looking for more ab workout and total body training that will get you looking like an athlete (and not just the abs) be sure to head to athleanx.com and look for the ATHLEAN-X Training Systems. Get a ripped midsection by following the step by step workouts and meal plans provided in our programs. For more videos on how to get ripped and the best ab exercises be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and turn on your notifications so you never miss a video.
Intense 3 Minute Shoulder Workout!
Intense 3 Minute Shoulder Workout!
Year ago
Build Muscle Here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW A shoulder workout does not have to be long in order to be effective. Here, I’m going to show you a 3 minute shoulder workout that utilizes popular shoulder exercises done from a different position for an entirely unique impact on your upper body. It is important to point out that the deltoids are not the only muscles that control the shoulder. People tend to obsess about them the most because they are the ones with the most visible size and are what are referred to as the shoulders by many. That said, there are 17 muscles that attach to the scapula or shoulder blade, and in doing so, have a direct impact on the actions of the shoulder. While at times it is necessary and beneficial to single out the delts as best as possible when creating a hypertrophy or muscle growth response, it is also important to integrate muscles that prefer to work together as well. In the case of the shoulders, these seventeen muscles are largely good at working with the delts to produce an amplified effect on your delts. The main key is to change the position of your body when performing the popular front, side and rear delt raises. While these lifts are staples of targeting the front, middle and rear delts respectively they do not always have to be performed from a standing position. By simply doing each of these from a kneeling position you are not only going to be able to still hit them very effectively but also involve the muscles of the upper back and shoulder girdle. For instance, when you perform a front shoulder raise from the kneeling position you first get the benefits of having your shoulders in a closed chain position. When you lift one of the dumbbells in the air to perform the exercise you have your body weight being controlled and stabilized by the single arm that remains in contact with the floor. This is great for developing shoulder stability. Beyond that however, you not only continue to experience peak tension on the delts at the top of the range of motion of the exercise but, because of the relative elevation of the arm that you get out of this position, you also engage the much needed lower traps. This builds in automatic stabilization to the exercise that is lacking when performing it in the classic way. The same thing happens when you perform your side lateral raises out to your sides. The additional recruitment of the rhomboids when done this way is something that helps to round out your development and ensure proper stabilization throughout the shoulder girdle. Finally, we can do the same thing when performing the rear delt raises and the W raise which is a unique move that favors external rotation and activates the undertrained rotator cuff. The goal is to continue to alternate repetitions on each arm to the front, side, rear and then W for 3 minutes straight. If you are looking to do this as a shoulder workout finisher then you will want to see if you can last for the entire 3 minutes without resting. If you wanted to turn it into a complete shoulder workout then you would rest in between rounds about 2-3 minutes and repeat for 3-4 total rounds. If you are looking for a complete workout program that builds big athletic shoulders as well as a complete muscular body, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and you’ll look like an athlete faster than you ever thought possible. For more videos on how to build bigger shoulders and the best exercises for your front delts, middle delts and rear delts, be sure to subscribe to our channel here on youtube at usa-video.net/u/jdcav24 and turn on notifications.
لمياء فاتن
لمياء فاتن - 38 seconds ago
whatapps *00212.644.62.69.28* أطـــلـــبـــيــهـــــا الان🙆‍♀️ الــخــطــلــة الطــبيعــية لــشــد الــصــدر الــمــتــرهــل😍 والمــؤخرة😍 بــيــن يــديــك💁‍♀️ فــلا تــتــرددي في طـلـبـها
Finch Hartley
Finch Hartley - 5 minutes ago
Could I use a band to enhance the first leg raise stretch you shown or would it be overkill?
صاحبة الفخامة
صاحبة الفخامة - 9 minutes ago
WHATAPPS *00212.644.626.928* عــرض خــاص🙆‍♀️ الــخــطــلــة الـــطبــيـعـيــة لــتــكــبــيــر الثدي الصغــيـر😍 والمـــؤخرة😍 مـتـوفـرة حـصـريـا💁‍♀️ فــلا تـقـوتـي الـعـرض
لمياء فاتن
لمياء فاتن - 12 minutes ago
WHATAPPS *00212644626928* أحــســن عــرض 🙆‍♀️ الــتــركــيــبــة الطــبيعــية لــتــعــريــض الــبــزاز😍 والأرداف😍 بــيــن يــديــك💁‍♀️ فــلا تــتــرددي في طـلـبـها
Aden Martinez
Aden Martinez - 15 minutes ago
Great timing, I've been focusing on my forearms, traps and brachialis.....love the video man. I own a pair of grips and at the gym I DID DO those reverse barbell forearm curls and reverse preacher forearm curls.... I'll try your methods now.
لمياء فاتن
لمياء فاتن - 17 minutes ago
الواتس اب *00212.644.626.928* لا تـفـوت الـعـرض🙆‍♀️ الــخــطــلــة الـــطبــيـعـيــة لــتــكــبــيــر الثدي الصغــيـر😍 والأرداف😍 مـتـوفـرة حـصـريـا💁‍♀️ فــلا تــتــرددي في طـلـبـها
iDONTtrustLIKEthat69
iDONTtrustLIKEthat69 - 21 minute ago
2:00 sounds like he’s talkin bout spankin
صاحبة الفخامة
صاحبة الفخامة - 21 minute ago
واتساب *00212.644.626.928* أحــســن عــرض 🙆‍♀️ الــوصــفـــة الــطــبــيــعــيــة لــتــعــريــض الـثـدي الـمـتـرهـل😍 والأرداف😍 بــيــن يــديــك💁‍♀️ فــلا تــتــرددي في طـلـبـها
Verlondra Murrell
Verlondra Murrell - 36 minutes ago
I needed to see this video, bc I'm trying to activate my gluteus medius for cheek isolation. I've never been able to wiggle my booty with my knees to the floor without jerking my whole body.
ツMarcos
ツMarcos - 40 minutes ago
What if I can’t afford 2 dumbbells 😑
K. Campbell
K. Campbell - 40 minutes ago
That has really helped a lot, thank you.
Sam Caballero
Sam Caballero - 43 minutes ago
0:38 made me lose it hahahahaha DAMN lmao
Shernel Monteiro
Shernel Monteiro - 56 minutes ago
Is it me or Jeff's previous intros are quite depressing. I feel better with the latest intro.
Scott Springer
Scott Springer - 58 minutes ago
Dude, so positive, thank you. Jealous people will argue their limitations and judge you by their limitations. Never stop doing your thing! We never let the negative few outweigh the positive many. Off my ass and going to the gym😀💪‼️
Phil Martin
Phil Martin - 58 minutes ago
Great little vid Jeff thanks for this
abinesh abinesh
abinesh abinesh - 58 minutes ago
Athleanx app awesome Unbelievable change in my abs Thanks lot.......
Somya Sharma
Somya Sharma - Hour ago
His triceps have more peak than my biceps
Anthony P
Anthony P - Hour ago
Thank you so much for making this video!
Sgt. Frank
Sgt. Frank - Hour ago
Whose that hot chick next to young Jeff?
CateDoge
CateDoge - Hour ago
Damn. I see what I do wrong now. Thanks!
LittleImpaler
LittleImpaler - Hour ago
I have this naturally. It's because of my cerberal pausly. And due to my first operation at age of 5. I have half of aductor muscle. It's hard to not have my knees come in when I am squtting, doing knee rises of any kind.
Mel Martinez
Mel Martinez - Hour ago
All I can say is daaaaaamn
CateDoge
CateDoge - Hour ago
This channel is a godsend to newbie lifters as well as experienced ones.
xxXXAriXXxx
xxXXAriXXxx - Hour ago
This is conpletly true. So many people try to use tabata and do exersises that arent putting you on your peak max. But it’s HIIT :/
tpaul21
tpaul21 - Hour ago
This came at the right time. Been dealing with a pain similar to this and I now have something to investigate. Thanks!
Mr. Who
Mr. Who - Hour ago
Am I considered a TRANSPORTER b/c I use a bag to keep my large water bottle and towel in with a few other personal belongings? I don’t like gym lockers, I don’t like public water fountains/I drink a lot of water so I typically use a 45oz bottle or something larger (need a new JUG!), unlike other dudes I often go to work after the gym, I ride a motorcycle and rather than using two hands to carry my items I find it easier to keep up with them by using my bag. It also keeps my towel from ending up on a filthy floor! Don’t like the thought of my towel falling on the floor and having to use it to wipe my face 😖 Unlike a lot of these other douchebags I actually workout and sweat 😓 I typically workout 45mins to an hour 4X a week. I see so many people in my gym and they don’t include any intensity in their workouts, they just do a few reps, stop, do a few more then stop...etc.Did you do one on who I’d refer to as the SITTER in this video? Think I missed that one. I saw the SQUATTER, the impression of the one just sleeping on equipment.
Phil Martin
Phil Martin - Hour ago
Jeff, really appreciate this one as I have always struggled to put girth into my triceps. I will give this a go and see what the results are over the next few months, great video thanks
Sophrosynicle
Sophrosynicle - 2 hours ago
WTF.
Subodh Prasain
Subodh Prasain - 2 hours ago
So, the 'kid' used to be whiter?
RcLulu1
RcLulu1 - 2 hours ago
Fuck Jesse
Abhijith Sunil
Abhijith Sunil - 2 hours ago
Love you Jeff I don't know why
Ali Bhatti
Ali Bhatti - 2 hours ago
He is a real gem 🥰
Parth Patel
Parth Patel - 2 hours ago
I wonder how much it costs to be personally trained by jeff
Ali Bhatti
Ali Bhatti - 2 hours ago
Jeff's first day of school Teacher : what's you name kid ? Jeff : My name is Jeff Cavalier AthleneX.com .
Viktor Bako
Viktor Bako - 2 hours ago
I love the fact that I must listen to a whole medical essay about the muscle Im exercising before I start 😂
Meka Hall
Meka Hall - 2 hours ago
Took me a minute 😂😂😭
Drew Calilan
Drew Calilan - 2 hours ago
Your technique is amazing! I got a different but easy to perform technique on my channel ~ Vlogger
guloguloguy
guloguloguy - 2 hours ago
WOW!!!! WHO KNEW?!!! THANKS, JEFF!!! THIS IS VERY INFORMATIVE!!!! & INTERESTING, TO CONSIDER!!!! ["SHARED" ON GAB.AI ]
missMjmP
missMjmP - 2 hours ago
So what’s his thought on the adductor and abductor machines at gyms? I don’t have a band, can I use a machine? I have a radiating twinge in my hip and wondering if this would help.
Johnny Rodriguez
Johnny Rodriguez - 2 hours ago
Wow I thought I was going need back surgery after working full and part time labor job
Ranielle Resultay
Ranielle Resultay - 2 hours ago
How many seconds per leg?
Cameron Dale
Cameron Dale - 3 hours ago
Thank you
Alexis Lobato
Alexis Lobato - 3 hours ago
Did you guys know there is an Athlean X spanish channel? Now I can workout in Spanish.
Mercedes Sotelo
Mercedes Sotelo - 3 hours ago
Thank you Jeff 🙏🏽 my husband has been complaining of IT pain and Ive been telling him to work on abduction and weak glutes, but he don’t listen!!! Now I can show him this and he’ll listen
Andrew Rodriguez
Andrew Rodriguez - 3 hours ago
Thank you !! That helps so much !!
Leonard Wilson
Leonard Wilson - 3 hours ago
I have a very simple method of losing weight: Whatever you eat on a daily basis, eat 2/3 of it. The end.
Justin Gomez
Justin Gomez - 3 hours ago
Can you do how to do a hang clean with a barbell
ikestat
ikestat - 3 hours ago
Thank you Jeff! This really saved me! 1st day I did this I felt 100% better. Went to the chiropractor and they didn’t explain to me where my pain was coming from but you pinpointed it. You are doin gods work!
Timothe Blaineau
Timothe Blaineau - 3 hours ago
I can't swing the ropes. It's too heavy ._. but I like to sprint so I guess it's ok
RodRiguez
RodRiguez - 3 hours ago
Jeff when are you doing the perfect push/pull/legs workout?
Deku
Deku - 3 hours ago
jeff that is bad form DO IT AGAIN
Anurag Dongre
Anurag Dongre - 3 hours ago
Is it normal for your lower back to cause pain whenever you do abs excercises? I never had any back issues or injury in my rntire life
Wind Maker
Wind Maker - 3 hours ago
Thought it was going to be some one meal a day from the thumbnail
Chidambara Krishnan
Chidambara Krishnan - 3 hours ago
Guys I need help on 2 things . I squeeze with my abs only but still in the first workout my legs burn 3 reps in. Also in those workouts where im supposed to keep my legs off the ground that becomes the most difficult part of the exercise.
SHRAVAN Rre
SHRAVAN Rre - 3 hours ago
WTF..... he is not human
BIG BOY
BIG BOY - 3 hours ago
This is Tfue's dad
a as
a as - 3 hours ago
Surely you track macros?
jenny more
jenny more - 3 hours ago
You can tell that he is genuinely interested in helping people be their best. I started following his suggestions and am looking foreword to swing how I progress.
Bui Nhat Thinh
Bui Nhat Thinh - 3 hours ago
I disagree with what you said, Jeff. Tons of research and people experiences have shown that IF actually reduce hunger and by reducing hunger, those who tried IF have a better time sticking to their nutrition and live a healthy lifestyle.
Vincent Ratliff
Vincent Ratliff - 3 hours ago
I'm just here to watch Jeff touch Jesse. <3
Shane Nash
Shane Nash - 3 hours ago
hahaha you were not done, you dropped yourself on purpose!! hahahaa
Iunderstan Photography
Iunderstan Photography - 3 hours ago
I do most of this, but the bar above your eyes? I gotta recheck that. this is the purpose of having a trainer to make sure you follow all of this I've been to gyms where the bar is too close and also too high. I thought the problem was me
Daniela Bill
Daniela Bill - 3 hours ago
two things. while I know you should be stretching everyday, is recommended to stretching before you start weight training regime? also do you have any recommendation of how to best stretch tight calves without hitting the tendons?
BladeKi11a
BladeKi11a - 3 hours ago
Jesse gets paid to workout. Me: well that's nice. Also Me: *starts throwing punches in the air*
Meme Rider
Meme Rider - 3 hours ago
Oats+granola Never thought of it. THANK YOU JEFF
Chris Carr
Chris Carr - 4 hours ago
Splenda, whipped cream and desert every night!?!? This hurts more than it did when I found out that Santa Clause isnt real.
clrkkdd12
clrkkdd12 - 4 hours ago
Thanks
Scat Pack 392 Love
Scat Pack 392 Love - 4 hours ago
Training after surgery. I got hurt in Afghanistan and got a tore rotator cuff and labrum. It’s been 4 months and there is still pain. It’s getting better. How do you work around something like this? Great videos, Great info. I have used two Athlean-X programs. They are great. Thanks
Josh B
Josh B - 4 hours ago
Just biceps, for some reason they're huge with flexing.
Miguel Montano
Miguel Montano - 4 hours ago
Thanks, Jeff I really needed this video. How often should I do the exercises?? Keep up the good work
Sebastián
Sebastián - 4 hours ago
love your videos Jeff, u are awesome!
Chad Tinsley
Chad Tinsley - 4 hours ago
Leave Jeff alone.
CODY INGRAM
CODY INGRAM - 4 hours ago
Jeff any tips on gluten free options for people that are always on the go?
Jose Ocampo
Jose Ocampo - 4 hours ago
Somebody is skipping leg day!!😀😀😀
Kevin B
Kevin B - 4 hours ago
Whipped cream calories are best