ATHLEAN-X™
ATHLEAN-X™
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Welcome to ATHLEAN-X™ on NOburn! This is where you can find all the latest FREE workouts, nutrition and training advice to get you on your way to a healthy, leaner, more muscular, athletic body by training like an athlete.
Learn from the physical therapist and strength coach Jeff Cavaliere, exactly what he does with his professional athlete and celebrity clients. Put the science back in strength to build muscle, keep your muscles and joints healthy and to improve your overall athleticism.
Subscribe for free weekly workouts.
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 NOburn!
Send Pro Athlete / Celebrity Training Requests to: [email protected]
Rules of Conduct: This channel is for those looking to learn. Period. No racism/hate speech. No inciting/spreading drama. No advertising or self-promotion of any kind.

Video
The PERFECT Daily Posture Routine (UNDO SITTING!)
The PERFECT Daily Posture Routine (UNDO SITTING!)
2 dager siden
If you ever wondered what the perfect daily posture routine would be to get better posture then this is the video for you. Here I am going to show you a quick and easy daily posture plan to help you stand up straighter regardless of how many hours you may be spending sitting down right now. We all know that sitting too much is not good. Not only does it wreak havoc on your body in the form of rounded shoulders, a forward head and low back pain but it also causes some systemic side effects that can make it harder to burn fat and stay at the appropriate weight. In this video, I’m going to break down a simple to follow daily posture routine that you can do to fix your posture at home. It isn’t a long drawn out posture workout at home that is going to take you hours to do. In fact, this is an easy posture workout with no equipment to help undo the damage being done to your body by sitting too much. So the first step in learning how to fix your posture is to do a simple bar hang first thing in the morning. I shared this tip in a previous video where I spoke of the benefits of decompressing your spine by hanging from a doorway pullup bar for just 60 seconds can have on your body. If you don’t have a pull-up bar you can easily do this by pushing your hands down onto a countertop in your kitchen and lifting your body a bit. Be sure in both cases to keep your toes in contact with the floor to prevent the core muscles from tightening and getting in the way of the spinal effects you are after. At that point, the game plan shifts to how to incorporate posture correction exercises into the normal daily work flow to fix your posture. I understand that here, more than ever, people are often asked to do too much which gets in the way of their consistency and ever fixing this problem once and for all. I like to abbreviate this system with the letters G, B and S. These stand for Grab, Bridge and Squat. To make these posture exercises work all you have to do is set a timer on your phone for 30 minutes. When the timer goes off you are simply going to stand up and perform one of these moves. None of them will take you longer than a minute. When you are done, sit back down and resume working and reset your timer. The next time it goes off just stand up again and perform the next one in line. Keep rotating the posture correction exercises throughout the day ever 30 minutes. If you happen to forget one or two, don’t worry. The key to your long term improved posture is to get in the habit of not just sitting without doing anything. The Grab consists of placing your hands on your own butt. Heels of your palms on the top of your pelvis with the fingers running down the cheeks. Push forward to create extension of the hips while opening up your tight shoulders and allowing your hips flexors and chest to loosen up. Hold for just 15-20 seconds. Repeat one more time, this time actively contracting your glutes and scapular muscles to get into the position even easier. 20 seconds is all it takes here and then sit back down and resume working. The next time you will quickly lay on the floor to perform 5 reps to each side of the glute bridge and reach over. This powerful posture correction exercise is one that will awaken the glute muscles and allow you to reinforce hip flexor flexibility and thoracic spine mobility. Complete your reps and get right back to work once again. Finally, the squat is the last exercise in the sequence in learning how to improve posture while at work. Instead of performing reps of squats however, you are actually going to be just sitting into a deep squat position. This opens the hips and helps to retain deep hip flexion capability, which is something that often times gets sacrificed in arthritic hips. Reach your arms up overhead and press them into the wall. See if you can eventually touch your hands together while keeping them pressed on the wall. 4-6 reps is enough here whether you can or cannot. If you are working out right now that isn’t enough to undo the damage and get better posture. Even an hour and a half a day of training isn’t going to cut it. If you are sitting too much, exercises are needed to specifically help undo the damage. That said, face pulls are always something that could and should be added to your workouts in order to strengthen the postural muscles that are often too weak to work properly. If you’re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx.com and check out the plans that are best suited to your current goals. For more videos on how to fix your posture and a daily posture routine that you can follow, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Fix your posture here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Dumbbell Shoulder Workout (GET JACKED DELTS!)
Dumbbell Shoulder Workout (GET JACKED DELTS!)
5 dager siden
If you want a dumbbell shoulder workout that doesn’t require you to need a full rack of dumbbells or access to a gym, this is it. Here, Jeff Cavaliere is going to give you two options for shoulder workouts with dumbbells. You can do either or both. If you only have one set of light dumbbells you can easily do the bottom up version. If you have even just three pairs of weights you can do the top down version. Both of these dumbbell shoulder workouts consist of three shoulder exercises to get you jacked delts. These are the side lateral raise, front raise, rear delt row and the arnold press. The key is that you change the position of your body throughout this workout for shoulders to ensure that the tension remains high and the gains keep coming. The three positions from which you are going to perform this workout are sitting on the ground, kneeling and standing. We start with the first of the two workouts for shoulders with dumbbells, which we will call workout A. It consists of performing the 4 exercises first sitting on the ground without resting between them. Each of the first three lateral raises are to be performed for 7 reps. The last exercise in the shoulder workout circuit, the Arnold Press, is to be performed for 10 reps. No rest should be taken between any of the movements shown here. When sitting on the ground, we immediately make what would traditionally be a fairly light weight feel much heavier. This is because we are able to limit the range of motion due to the ground getting in the way, and force the shoulders to undergo more constant tension at the bottom of the movement. Even after just the first 7 reps you should start to feel an intense burn in your delts if you are doing this right. Move immediately into the front raise and do the same thing. Again, the limited range of motion will force the front head of the delts to withstand more tension throughout. Once again, without resting move into the final move to hit the rear delts and perform 7 reps without letting up. Lastly, put it all together with the Arnold Press. From here, immediately assume a kneeling position and begin the sequence all over again. Once again you will not rest between exercises and keep going until all are finished. Stand up and do this one more time to completion. Take a 2-3 minute rest and repeat the entire circuit, starting once again from the floor, and aim to complete 3-4 total rounds of this dumbbell shoulder workout option. If you would rather take on a slightly heavier shoulder workout option, then shoot to complete workout B. Here you are going to need 3 sets of dumbbells that are 10 pounds apart in weight. Here I am using a set of 30’s, 20’s, and 10’s. Once again I am going to perform the same exercises but this time I’m going to start in the standing position and use the heaviest dumbbells I have. After completing the circuit of exercises without resting, shift to the kneeling position but take 2-3 minutes rest before initiating the same series of moves with the second heaviest set of dumbbells that you have. Complete these and then once more, shift to the seated position and use the lightest pair of dumbbells that you have. Remember to once again take your 2-3 minute rest between positions. Once finished here, rest 3-5 minutes and aim to complete 3-4 total rounds of this brutal shoulder workout for jacked delts. If you are looking for a complete workout program that is going to help you to build not only bigger shoulders and jacked delts but the entire body, be sure to click on the link below and check out the athleanx.com site for a variety of programs, each geared at helping you to achieve your specific goals. For more videos on dumbbell shoulder workouts and the best exercises to build big shoulders with dumbbells, be sure to subscribe to our channel on youtube via the link below and remember to turn on your notifications so you never miss a new video when we put one out. Build big, jacked shoulders here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW #dumbbellshoulderworkout #shoulders
Leg Workout Tips for Bigger Legs (HARDGAINERS!)
Leg Workout Tips for Bigger Legs (HARDGAINERS!)
9 dager siden
If you have been looking for a leg workout to build bigger legs, then you need to watch these 5 tips that can apply to any workout for legs. It isn’t always about the split that you are doing that determines how big your quads and hamstrings are going to become. Instead, it’s the way you perform your leg exercises and how you load the exercises you are performing that can make a difference in the results you see. For this, we showcase a real hardgainer for leg development - Jesse. As you may remember, when Jesse first appeared on the channel he was extremely skinny and found it difficult to build muscle anywhere let alone on his legs. He tried everything. Heavy squatting. Two a days. High volume. None of it seemed to work when it came to building bigger legs. That is when I shared with him 5 leg workout tips for building bigger legs that have changed his development substantially and can do the same for you. The first thing we addressed was something that was actually contrary to one of the methods I grew up admiring - the heavy duty method. There it was recommended that when someone was training natural that one of the easiest ways to spark new growth in a stubborn muscle was to drop the volume and spread out the number of days between leg workouts. Of course, the intensity would have to be higher to account for this decreased volume. That said, what I find as a prerequisite for sparking new leg muscle growth however is the opposite. If your legs just won’t grow, the first thing I suggest is adding a leg workout to your weekly training split. If you are doing a push pull legs or a total body workout, just add a leg day to the weekend. Remember, with the additional volume presented by this leg day you might have to potentially lighten up a bit on the legs in that last total body session of the week. Next tip is to flip the script on your leg training and stop focusing just on doing heavy squats and lighter accessory lifts. In fact, if you haven’t done light squats and high rep squats before this is exactly the change that is bound to spark the most gains by doing so. Add a couple 15, 20 or even 25 reps sets of squats into your leg training and you will see a huge difference in the size of your legs. On the other hand, instead of just doing light lunges and bulgarian split squats, opt to train these leg exercises heavy for just the spark you need for more growth. If you aren’t doing lunges, I am highly recommending that you do. There is nothing better to compliment a well designed leg workout than a few sets of lunges. I prefer to do these in the reverse direction since it takes some of the load off the knees. The key to their inclusion is that they are an athletic application of training that can’t be overlooked, and they relieve people of ankle and hip mobility issues that may make squatting alone quite difficult. Next, you want to be sure you’re including glute ham raises for your posterior chain development. You don’t need to have a GHR machine to do this leg exercise. Instead, you can anchor your feet under a couch or bed and get the same benefit. When the exercise feels like it is becoming too easy you can grab a plate and do them with additional weight across your chest. Finally, as a hardgainer you can’t neglect the importance of eating and sleep for optimal recovery. Especially if you are going to be adding a leg day to your current training split, the fact that leg training can be so taxing on your body makes it even more important that you have the other important elements of recovery in place. Eat smaller meals more frequently if you find it challenging to eat enough, and go to bed a little earlier at night if you find your sleep is restless. Either way, put any of these in place and you will start to see new growth in your legs in your leg workouts. If you are looking for a complete step by step workout program that will build your entire body and help you to get ripped, athletic muscle - be sure to head to athleanx.com via the link below and choose the program that best matches your current goals. For more videos on how to build bigger legs and the best leg workout to get big legs at home or in the gym, be sure to subscribe to our channel at the link below and remember to turn on your notifications so you never miss a new video when it’s published. #legworkout #legs Build big, ripped legs here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Jeff Cavaliere | 66 Bodyweight Exercises (BEST EVER!)
Jeff Cavaliere | 66 Bodyweight Exercises (BEST EVER!)
12 dager siden
Not sure which bodyweight exercises to do while you’re away from the gym? In this video, Jeff Cavaliere shows his 66 bodyweight exercise favorites that you can do anywhere with little to no equipment. Different variations are shown to accommodate the ability levels of everyone watching - from beginner to intermediate to truly advanced. Each of these calisthenic exercises will fall into one of 5 categories: push, pull, legs, conditioning or abs. Of course, many of the movements will serve multiple purposes and provide benefits into multiple categories at the same time. You do not have to perform all 66 in order to benefit from these moves. In fact, that would be impossible to do in one bodyweight workout. When Jeff Cavaliere was asked which were his favorite bodyweight exercises, he of course did not want to be limited to just a handful. That has already been done in other videos on the channel and the selections were hard to make. Here however, where the limits are less stringent, the ATHLEAN-X celebrity trainer can offer up a much broader selection that allows him to help you to hit each of these important bodyweight training focuses. The pulling exercises are those that will hit your biceps and back the hardest. These are things like the chinups, bicep chin ups and all of the escalating pullup variations. Even if you don’t have a pullup bar however you can still do incredible bodyweight back exercises like the human pullover (where you are trying to pull your body off the ground by isometrically pulling your arms down against a fixed object) as well as the lat plank hold. The pushing exercises are much more common to those who perform bodyweight workouts. Here you often find variations of a pushup that will either tax your chest, shoulders or triceps more. The dive-bomber pushup shown actually hits all three muscle groups equally and is therefore one of the most powerful push exercises you can do in your at home bodyweight workouts. Shoulder exercises are also things we can easily hit without equipment. These can range from the prowler pushup to the most difficult of the ones shown here - the wall handstand pushups. Leg exercises need to focus on the glutes, hamstrings and quads. The lunge variations will tend to hit the quadriceps better while the bridge exercises will more directly hit the posterior chain muscles. Jeff Cavaliere’s favorite hamstring exercise is the slick floor bridge curl. It demands that the glutes are firing throughout the movement and that they are playing a primary role in the movement. The hamstrings control the knee bend in and out but only when the glutes are doing their job to keep the pelvis lifted high. There are so many bodyweight ab exercises that could be included in this list of the 66 best bodyweight exercises. Here the selections are narrowed down to about 12 or so. Some are demonstrated from the hanging bar (his personal favorite) and others are performed on the floor (like the Heels to the Heavens). Each of them targets the abs and obliques effectively and allows you to more favorably recruit the lower abs or upper abs depending on the direction of the movement. Finally, the conditioning exercises cannot be ignored. It is so easy to get an incredible cardio or HIIT workout with just bodyweight exercises alone. You can get your heart rate pumping quickly by simply moving your own body around in space. The exercises shown here combine an athletic element and get you up on your feet for a more athletic carryover. See if you can keep the reps coming even when the body wants you to quit for a maximal effect from these sweat inducing exercises. For a complete home workout program with these and others of the best bodyweight exercises from Jeff Cavaliere, be sure to click the link below and check out the XERO program at athleanx.com. For more bodyweight exercise videos that will help you to build muscle and burn fat at home as well as a complete home bodyweight workout with all sets and reps included, be sure to click subscribe via the link below and remember to turn on your notifications so you never miss a new video when it’s published. #jeffcavaliere #bodyweightexercises Build muscle at home - athleanx.com/xero Subscribe to this channel here - bit.ly/2b0coMW
How to Lose Fat (EAT CARBS!)
How to Lose Fat (EAT CARBS!)
16 dager siden
If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, there are some built-in pitfalls that make including carbs in our diets something that we have to be mindful of, however I am going to show you what those are and how to work around them in this video. The key to fat burning is that you need to be in a hypocaloric state. Due to the tendency we have of overeating carbs there is some logic to the fact that by eliminating them from our diets we will consume fewer calories overall. That said, the replacement of the carbs has to come from somewhere. In the case of keto diets it comes in the form of fats and proteins, mostly from dietary fats. The issue with this approach is that the macronutrient we are replacing them with is twice as calorie dense as the carbohydrates themselves. Not to mention, it is often the case that the method we use to lose fat and drop weight in the first place is the one we are going to have to continue to use if we want to see long term permanent changes. It is here that I find the keto diet approach difficult to sustain. So, instead of looking to exclude carbohydrates from your meal plan you need to learn to coexist with them. That doesn’t mean that there aren’t pitfalls that we need to be mindful of however. First there is no denying the fact that carbs taste better and create more cravings than say isolated proteins or fats. It is likely due to the fact that our brains are hard wired to seek out sugars and glucose to fuel its function. Beyond that however is the additional information that carbs are not nearly as satiating as fats or proteins. So there are definite reasons for why many people are trying to reduce them or even eliminate them from their diets these days but again, I do not believe this sets you up best for long term success. Any diet plan that is deprivation based, while it may help you to lose fat in the short term is not going to be something you can stick with forever. In general, there are three main categories; simple sugars, complex starches and fibers. Eating carbohydrates from the fibrous carb category will have the least pronounced negative impact on rapidly raising your blood sugar levels and resultant insulin spikes. The additional fiber present in these foods not only blunts this effect but also makes them more “bulky” food options. Add in the healthy nutrient boost these foods provide with them with plenty of vitamins and minerals and it is easy to see why the majority of the carbs you eat when you are trying to lose fat should come from here. The simple sugars are the nutrient low carbs that are worth eliminating from your diet if you want to be ripped and lean year round. It is here that many will reach for these types of foods when enjoying a cheat meal or day. It is here however that if you delve too often, you will find frustration in not being able to achieve the body fat levels you are after. The starchy carbs are the ones we perceive as generally “healthier” but can still present hardship if we overeat them. These are the oats, grains, pastas, breads, etc. This is the area that I believe we need to learn how to include in our meal plans and put to work fueling our bodies and muscles if we want to see the best results not to mention long term sustainability. Beyond the identification of the types of carbs however we need to employ additional strategies to keep them helping us and not hurting our fat loss efforts. Learn the composition of the carbohydrates you are eating. Aim for carbs that provide no more than 10-20 percent of their total carbs from sugars. This information is easily available online. Watch the video I have on dividing your plate for success and entertain the idea of a low fat diet as an alternative to low carb eating for a more sustainable plan. And lastly, don’t forget to train with weights to compliment your diet to lose fat. Building lean muscle is always going to help you in your efforts to lose body fat. The more lean muscle you have the more storage capacity you have for blood glucose in the form of muscle glycogen. The bottom line is, if you are looking for how to lose fat and want a step by step plan for getting it done permanently, you need a complete plan with workouts and meal plans laid out for you day by day. Those are all available for you at athleanx.com via the link below. If you are looking for more videos on jeff cavaliere’s meal plan or how to eat to burn fat fast, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build big, ripped triceps here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
The 10 Commandments of Tricep Training (GET BIG TRICEPS!)
The 10 Commandments of Tricep Training (GET BIG TRICEPS!)
22 dager siden
Build big, ripped triceps here - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW If you want to build big triceps you have to make sure you are avoiding the biggest triceps workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of triceps training. The shalt and shalt nots of how to make sure every one of your tricep workouts is productive and helping you to pack on those gains to the back side of your arms. This is the complete list of tricep training tips found in this video: 1. Thou shalt do a dedicated triceps workout each week 2. Thou shalt be mindful of your back training 3. Thou shalt not forget pushups 4. Thou shalt perform full extension (yeah, full like ALL the way full) 5. Thou shalt not fear thy kickbacks 6. Thou shalt bend thy wrist 7. Thou shalt fix your posture for bigger triceps (yes posture) 8. Thou shalt train all parts of the strength curve 9. Thou shalt always remember to train your triceps heavy 10. Thou shalt not forget to train triceps light Taking from the triceps master tip on our channel, you must remember to straighten your elbows all the way on your tricep exercises. Far too often, the elbows will be left a little flexed and the medial and long head of the triceps don’t get adequate activation by never reaching a full contraction. It is important that you add a dedicated triceps workout to your training week. Often times, people who follow push pull legs and total body splits relegate their specialized triceps work to a couple exercises at the end of the workout. Not only is their inadequate volume but they aren’t attacking these tricep exercises with enough energy given that they are already fatigued from the other exercises they did earlier in the workout. It follows up that you also will need to be aware of when you are planning your triceps workout in your overall weekly workout schedule. This is because there is a carry over between some of the back exercises that you might do that will also tax your triceps and not allow them adequate time to recover. If you do pullovers or straight arm pushdowns in your back workouts then you will need to consider when you place your triceps workout in your routine. Pushups are incredibly versatile for building bigger triceps because of what they do for increasing volume without needing extensive equipment or space. In fact, they can be the perfect drop set option for any compound exercise that precedes it. You just have to remember to tweak the pushup in a way that places more of the stress on the triceps rather than the chest or shoulders. Don’t forget to do kickbacks if you want to build big horseshoe triceps. The movement is one of the very few that helps to place the triceps in its most contracted and shortened state with the elbow back behind the body and the elbow full straightened. Active insufficiency will cause you to sacrifice the weight you can use on the movement but the peak tension generated is worth the inclusion. You must always remember to train your triceps heavy if you want to see maximum growth. Heavy exercises like the close grip bench press, lying ez bar extension and even weighted dips are all candidates to help pack on some size on your triceps while fitting the bill of the heavy movement required to get the job done. That said, you must also remember to use light triceps exercises if you want to build bigger arms. The reason for this is that using light weights for high reps in your tricep workouts is going to spark a different set of growth stimulus - metabolic stress. When you perform high reps you accumulate metabolic buildup that can serve to stress the muscle cell and cause adaptation that forces new muscle growth and bigger triceps. There are more commandments of triceps training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic set of triceps while training like an athlete head to athleanx.com and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way. For more videos on tricep workouts and the best triceps exercises for building bigger arms be sure to subscribe to our channel here on youtube at noburn.info
Do This Between EVERY Set for More Muscle Growth!
Do This Between EVERY Set for More Muscle Growth!
26 dager siden
If you want to see faster muscle growth, you must start doing this between every set of your workouts. This is one of the most overlooked variables when it comes to tracking your workouts and is perhaps one of the most important. I’m talking about your rest between sets and how long you should be resting between sets to see the best results from your training. The problem is, most of us don’t pay enough attention to this when we train. Instead, we aimlessly browse social media between sets and don’t realize how much time passes between sets of an exercise, which can greatly diminish the effectiveness of your workout. The best thing you can do is simply start setting the timer app on your phone. If you are given a rest range between sets, say 2-3 minutes for maximum hypertrophy, then you could either set it for the low end of that range and determine whether you needed a little extra time before jumping into the next set or sync it to the maximum rest for that range and simply jump into the next set earlier if you feel ready to go. That being said, it is important to point out that there is great variability in the recommendations for interset rest periods depending on the goal of your training. If you are training strictly for strength you are going to require much more rest to ensure that you are fully recovered and ready to perform at peak effort in your next set. Because of the high demands of strength training, you will often find lifters resting at minimum, 3-5 minutes but even as high as 10 minutes before heading into their next set of the exercise. When hypertrophy or muscle growth is the goal you can see a big departure from these numbers but still a great deal of variation. For instance, here you will often see studies that point to either 60-90 seconds between sets as the optimal length that you should be resting after completing a set of an exercise or others that recommend this number be pushed closer to 2 to 3 minutes. The largest determinant of this is the exercise that you are performing and your overall cumulative fatigue up to that point in the workout. Larger, compound exercises will need more time to recover from between sets while smaller, isolation or accessory exercises will likely need far less time. Taking this even further however is the idea that muscle growth and getting bigger muscles isn’t always about the weight that you are lifting. In fact, we know that accumulating metabolic stress is one of the better ways to grow muscle. Here, you would lift much lighter weights for much higher reps to failure. It is common that the reps be even as high as 20 here. The rest taken between sets when this is your training style could be as short as 30 seconds. The idea is that you want to accumulate metabolites as a byproduct of muscle contraction, which serves to place an intracellular stress on the muscles that causes a need for repair and regrowth. Finally, others simply want to get in better shape from their workouts. Sets are treated less individually and more as one combined effort in an attempt to reach physical exhaustion and to improve overall cardiovascular conditioning. Here things like HIIT training and barbell complexes done with light weight can help to achieve this end goal with very very short rest times. The rest between exercises here can be minimal and the rest between completed circuits or rounds is kept to a maximum of 60 seconds. Regardless of what your training goal is right now the key is that you need to adopt a method for accurately measuring your rest periods. Keeping track of how long you rest between sets is something that can not only keep you on pace for a high intensity workout but it gives you a comparison just like your weight and reps logged that you can go back to as a way to see how you are improving from your training. Don’t overlook the importance of timing your rest period between sets if you want to build muscle and see faster muscle growth. Just like everything else you track with your workouts you want to not neglect how important this one is to your overall results. If you are looking for a complete program that spells out every set, rep and rest time between sets to ensure you see your best muscle growth and results, be sure to head to athleanx.com and pick the program that aligns with your specific goals. For more videos on how long to rest between sets for most muscle growth and the best rest period between sets for strength, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Bodybuilders Were RIGHT All Along! (7 THINGS)
Bodybuilders Were RIGHT All Along! (7 THINGS)
Måned siden
Bodybuilding and lifting to build muscle is one of the favorite pastimes of men and women around the world. That said, with the emergence of new lifting styles, a focus on training for strength and a general tendency to throw away everything from eras past rather than keeping the things that worked - we are going to highlight the things that 90’s bodybuilders got right. These 7 things should still be used as bodybuilder motivation and be incorporated into your workouts if you want to see the best results for building muscle at home or at the gym. First up is the idea that you should train your compound lifts before training your isolation exercises. This is actually true in large part. The idea here is that performing the lifts that require the most muscle contribution and will have the largest impact on fatigue management should be front loaded into your workouts. Perform them when you are the most fresh in your workout and you will have a chance to lift the most weight on them and spark new muscle growth from the tension overload you are training. Isolation exercises are often still effective even with much lighter weight and can therefore be used even when you are tired from the initial portion of your workout. The next idea is that of training to failure. Who knew that this would become such a controversial topic of discussion just 30 years later. The fact is, when you are looking to create change you must always be willing to face a challenge. Suboptimal training intensity as a tradeoff for hard work is not going to get the job done without costing you much more time and workout volume in the process of doing so. If you are willing to train hard, you will be able to build muscle in less time as long as you are prioritizing optimal recovery along the way. Third is the concept of tension being a prime driver of muscle growth. This is so true. When you want to build muscle and not necessarily solely strength then you have to remember that the way the exercise feels to the muscle is much more important than what the number says on the side of the dumbbell or barbell. Finding a way to make an exercise more inefficient is going to be the best way to force it to change, adapt and grow. Strength training will benefit best from a well orchestrated, finely tuned movement pattern but that is not what we are talking about here. Fourth on the list of great ideas that you should still be doing from the bodybuilding era is using set prolonging or intensifying techniques like drop sets. The idea behind the drop set is that it acts as an insurance policy to guarantee that you trained hard enough to elicit a change in the muscle you are training. If you were to go to failure on a set of bench press you wouldn’t necessarily have reached failure on the chest - the muscle you were trying to grow. In fact, most often it’s the shoulders that give out at the bottom of a bench press. If you dropped the weight and immediately performed a follow up set you would be able to continue to drive stress to the pecs and help to reach the point of fatigue that forces new muscle gains and growth. Fifth on the list of things we should still be doing from the bodybuilding era is incorporating posing or flexing of a muscle more often. The simple act of voluntarily contracting a muscle is going to help you to develop a better mind muscle connection with the muscle. When you are looking to overload a specific muscle group, the better neurological connection you have with it the more capable you will be of getting it to respond. Sixth is the idea that better tasting protein powders and supplements made it easier for us to meet our protein requirements and build muscle in the process. Gone are the days of having to drink protein shakes that taste like battery acid. Finally, just because isolation exercises should be placed later in your workout doesn’t mean you should skip them all together. While they used to serve as a way to fill in the gaps on specialized hypertrophy training and to bring up muscle weak points they now can serve the important role of the accessory lift to a bigger compound exercise. As you can see, not all advice from the bodybuilders of the past should be thrown away if you are seeking to build muscle. Just because something is new doesn’t always mean it is better. If you are looking for workouts that are not just new and cutting edge but respect the exercises and techniques that worked in every era, be sure to head to athleanx.com and check out the programs available. For more videos on how to build muscle fast like a bodybuilder and the best bodybuilding workout, be sure to subscribe to the channel and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Fix Bad Posture in 22 Days (WORKS EVERY TIME!)
Fix Bad Posture in 22 Days (WORKS EVERY TIME!)
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If you want to fix bad posture and do it quickly, then you will want to watch this step by step video for how to get better posture. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you can easily perform at home to determine where you specific posture issues are and then I tell you the exact stretches and exercises you can do to correct the problem. In just 22 days, you will be able to test yourself to identify the causes of your bad posture and then get a gameplan for fixing these one by one. It starts on day one with the posture test. Now, as a physical therapist, I am definitely one to advocate seeing a professional in your area to give you a thorough evaluation to determine not just what postural issues you may have but the severity of them and how they may differ from one side to the other. That said, the six areas addressed here are usually so prominent that they benefit from working on them now without delaying any further. These areas of muscle tightness and posture problems are the thoracic spine being too rounded, the hamstrings being too tight, calf tightness, inflexible abs, tight hip flexors and hip rotators that often get neglected. Through a series of tests, you will be able to quickly assess these areas on yourself and determine whether you need to focus on them as part of your specific 22 day plan. Each of the tests are presented in a pass or fail method. If you pass the posture exam for that area you do not need to focus on the stretches or exercise corrections for this problem. You can simply skip it. If you fail any postural test however you will need to be sure to include the specified exercises and stretches for this area over your next 3 weeks. After testing day, you then perform an alternating series of stretch days and exercise or strengthening days for the next 20 days. Any stretches or exercises that correspond to your failed tests are to be performed as instructed in the video for their recommended hold times, sets and reps. The final day is once again your chance to evaluate and see how much you have improved your posture. For instance, when it comes to your thoracic spine, you likely have allowed it to become too rounded and lost the ability to extend back from all the sitting and texting we do. The stretch to fix rounded shoulders and a forward head is to kneel down and place your elbows on a surface in front of you. Drop your chest down and arch your upper back as much as you can to increase your thoracic extension. You can strengthen this area of weakness by performing a face pull to work the muscles of the upper back more. These muscles often times get weak from being in a prolonged state of stretch due to the tightness on the opposite side of the body. Bad posture is something that can not only make you look bad but feel bad. If you want to fix your posture however you have to be willing to put in the effort. It didn’t take you one day to develop the posture you have right now so it’s not going to take you one day to undo it. That said, with a consistent attention to doing the right things day by day, you will be able to fix your posture and stand tall much faster than you might think. To get better posture, you also don’t want to overdo it. This means, not trying to overstretch or push more than you are comfortable with when you do stretch. What happens is your body winds up rejecting your aggressiveness to the approach and only keeps the amount of flexibility improvements you will see from this to a minimum. If you want to know how to fix bad posture forever, you will always want to compliment your specific posture fix with a workout program to strengthen your entire body as one unit. This is where the ATHLEAN-X programs come in. You can check out the plan that is right for your specific goals at athleanx.com and using the program selector tool. For more videos on how to fix bad posture and the fastest way to perfect posture, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Gym Stereotypes You DON’T Miss (GYM’S CLOSED!)
Gym Stereotypes You DON’T Miss (GYM’S CLOSED!)
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With gyms closed, there are a few things we don’t miss; these common gym stereotypes being at the front. Here, I’m going to cover some of the most common gym stereotypes that I’m sure we have all seen at our local gyms. The first gym stereotype up is known as The Hurt Locker. When he’s around, dumbbells will be flying around like shrapnel as if a bomb went off in the middle of the gym. Keep your head on a swivel! The right music makes any workout better, but when you’ve got karaoke in the curl rack singing like he’s on Gym Floor Idol, this is one gym fail that’s going to bother everyone’s eardrums. Arguably one of the more annoying gym goers is the guy who follows you everywhere to tell you an irrelevant story. Don’t make the mistake of being this guy in the gym We all know the Undercover Abs Agent, the one who will use any covert excuse to lift his shirt to show off his abs in an attempt to woo any nearby females. This is a gym mistake that’s not going to impress anybody. While endurance is an important aspect of fitness, there is one workout stereotype that goes overboard. The Endless Endurance guy will hog the treadmill for over an hour while you kill time with the free weights. We definitely don’t miss people making this bodybuilding mistake; the Spot Bro is one of those guys in the gym that asks for a spot on every single exercise, even kickbacks! Speaking of spotting, there is one gym stereotype that can ruin any workout and that’s the horrible spotter. He pulls the weight early, leaves you under the bar, and yells nonsense and obscenities with each set. This video will cover the rest of the common gym stereotypes that we don’t miss. Remember, if you think you might fall into one of these categories, there is time to fix your gym mistakes while the gyms are still closed. If you are looking for a workout program to help you get in the best shape of your life at the gym OR at home, then click the link below to find the right training program for you. For more videos on how to train like an athlete and avoid making common gym mistakes, then subscribe to our channel here on NOburn and turn on your notifications so that you never miss a video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
8 Best Shoulder Exercises for Mass (HOME EDITION)
8 Best Shoulder Exercises for Mass (HOME EDITION)
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In this video, we cover the best shoulder exercises for mass for those training at home. Many of us are being forced to do shoulder workouts at home at the moment, so we want to be sure that the shoulder exercises we are doing are capable of putting on muscle mass so we don’t lose our gains while away from the gym. That said, the home shoulder exercises to be covered here will consist of those you can perform with either a couple sets of dumbbells or your own bodyweight. The key is that the movement can be overloaded in such a way so as to create hypertrophy. First up is the bodyweight side lateral raise. Using the concept of relative abduction, we can hit the middle head of the delts and turn this home delt exercise into one of the best for increasing shoulder width at home. The key is to drive the elbow into the ground as you rotate your torso away. Though the arm is staying stationary, the body is creating abduction at the shoulder joint which creates a bodyweight shoulder exercise capable of building the middle delt. If we have dumbbells, we can target the middle delts as well with this awesome shoulder lateral raise combination. Start with the heavier dumbbell and perform a cheat lateral. The key here is to swing the weight up a bit but control the eccentric lowering on the way down. This eccentric muscle contraction is a useful way to create muscle mass and overload. After reaching failure, immediately grab the lighter dumbbell and rep out with a strict lateral raise once again to failure. Back to the bodyweight shoulder exercises for the prowler pushup. The best part about this exercise is that it hits the front delt hard both eccentrically and concentrically on the same movement with the added stretch to the delts at the bottom. The DB Seated Z Press is a shoulder exercise that helps to eliminate momentum from the lift and in the process make the shoulders do more of the work with less help from the legs. Of course, you will not be able to use as much weight on this shoulder exercise as you may normally however remember your muscles cannot read, they can only feel. They don’t know what the number says on the side of the dumbbell. Instead, they know the tension that they feel, and if you do this right, you will feel exactly the tension needed in the shoulders to help them grow. The frog pushup is another pushup variation for shoulders. The benefit of this as compared to the pike pushup is the angle at which you move your body is more conducive to adding shoulder mass. With the body moving straight up and down against the force of gravity rather than back and at an angle, you can effectively increase the overload on the delts and create more shoulder muscle growth. With the dumbbells back in the picture, we want to revisit one of the best shoulder exercises for mass and that is the high pull. This is not an upright row. Though similar in motion, the mechanics of these exercises are very different. Take a look at the position of the hands and elbows on each of these shoulder exercises. On the upright row, the wrists are lower than the elbows which places the shoulder joint into a great amount of internal rotation. On the high pull, it is directly the opposite, with the hands higher than the elbows and the shoulders in external rotation. Don’t make the mistake of thinking that these two moves are the same. The untrained eye may overlook this subtle but all important difference in the movements. When it comes to bodyweight shoulder exercises, the best of them all for creating muscle mass is the handstand pushup. This hits every head of the delts and does so with a large amount of weight. Finally, the hang clean and press is an option for building bigger shoulders at home with dumbbells. This time, we take advantage of the momentum and power we create from the ground up. Rather than taking it away as we did with the Z press, here we want to get some help from the legs to lift heavier dumbbells into the press. As you can see, it is possible to build bigger shoulders at home with the best shoulder exercises for mass. If you want to pack on muscle size and get bigger delts you just have to use the right selection of exercises. Using your own bodyweight or a couple of sets of dumbbells, you can put on shoulder mass at home without a gym. If you’re looking for a complete home workout program that allows you to build not only big shoulders but a complete athletic body, be sure to head to athleanx.com and check out the XERO program. With no equipment at all you can build ripped athletic muscle in just weeks. For more videos on the best dumbbell shoulder exercises and a complete shoulder workout for mass, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
13 Tips to Get 6 Pack Abs Fast!
13 Tips to Get 6 Pack Abs Fast!
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If you want to get 6 pack abs then there are some things you’re going to want to make sure you get right. In this video, I’m revealing my greatest tips for getting 6 pack abs fast. As you would expect, these will be a mix of nutrition and workout tips for abs. You simply cannot get a ripped six pack without paying attention to both sides of the equation. With that said, we start right off ironically in the bathroom for a nutrition tip. That’s right, you want to start where you day starts with rehydration. Likely you have not had any water since before you went to bed. This can leave you dehydrated. The best thing you can do for your body is drink 16-20 ounces of water upon waking before doing anything else, simply to try and get ahead of the deficit. Whether you are trying to increase your metabolism or improve the quality of your ab workouts, you need to have plenty of water to increase the efficiency and effectiveness of each. Speaking of what to do first, the next tip for getting abs has to do with the sequence of something else - your ab workouts. It’s less important which ab exercises you choose as it is which order you perform them in. Be sure to perform lower ab movements (ones that involve isolated movement of the legs) first in your training and save the top down movements for last. In the name of exercise efficiency, this order will save you from attempting your hardest ab exercises when you are least capable of performing them well. When it comes to eating, remember this nutrition tip and you will be way ahead of the game when it comes to achieving your fat loss goals and you won’t even have to count a single calorie in the process. Pretend your plate is a clock and make an imaginary line for 9 o’clock and nine twenty. Fill the largest portion of the plate with fibrous carbs. If you’re looking for a resource for the best choices be sure to visit athleanx.com/carbs. Fill the second largest portion with protein. Fill the remaining portion with starchy carbs and top with a small amount of incidental fat. Keep the portions low without heaping and you will find this simple strategy is something you can use anywhere. When it comes to your ab workouts, be sure to not focus on counting reps but rather making your reps count. I like to say, it’s better to count meaningful contractions and not reps. If you do a rep that you speed through and don’t really feel it in the muscles you’re trying to work, then don’t count it. When you trade in quality for quantity, your chances of getting a carved out six pack are dramatically increased. When it comes to specific techniques that you can apply to your ab exercises for a 6 pack be sure to do the following. On all lower ab exercises, focus on lifting the pelvis not the legs. Also, when able, be sure to squeeze your knees together to activate the adductors which provides stability to the pelvis from below and gives you a better engagement of the lower abs. For the upper abs, pretend there is a line just at the bottom of your ribcage. From here, try and fold your body upon that line. Focusing on lifting the shoulder blades off the ground rather than pulling on your neck will make this easier to make sure you get right. In the kitchen, there are a few things you can add to your daily diet that alone won’t make much of an impact but together can have a significant one. Here I like to recommend including green tea (either as a supplement or something you drink), cinnamon (I like to include the Ceylon version in my oatmeal every morning) and red pepper flakes (providing capsaicin to assist in fat loss efforts). All of these are naturally included in my meals and done so consistently. Breathing is another thing you want to make sure you get right when doing your ab training. If you don’t, you could wind up with 6 pack abs and have it look distended and bloated. The key is not to push your abdomen out as you exhale on your exercises. Instead, cinch the waist down by engaging the transverse abdominis and exhale at the same time. Will take some practice if you’re not used to it but becomes second nature later. The remainder of the 13 tips to get 6 pack abs are included in the video. Be sure to watch them all and let me know which of them you found most helpful or eye opening. If you’re looking for a complete meal plan to follow without any guesswork to get abs while building ripped athletic muscle, be sure to visit athleanx.com via the link below and browse the programs available. All of them come with mealplans and are designed to get results fast. For more videos on how to get six pack abs and a 22 day ab workout that you can follow along with, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Step by Step Mealplans - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!)
Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!)
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If you have a pair of dumbbells then you can do this total body dumbbell workout. From beginner to advanced, it doesn’t matter what level of fitness you have you will have a home workout option to help you build muscle and get in shape quickly. The key to this dumbbell workout is that it trades in workout length for intensity. You won’t have to work out for more than 20 minutes to get good results from this circuit. To start, pick a single set of dumbbells that you will use for the duration of this workout. Beginners should use somewhere around 10 pound dumbbells. Intermediate lifters can use dumbbells that weigh close to 30 pounds (give or take a few pounds in either direction). The most advanced will likely use a set of dumbbells that weigh around 50 pounds. The entire workout is broken down into 4 rounds. Each round consists of two home dumbbell exercises with the first always being a variation of the renegade row. The goal is to complete 5 reps on each arm of the row, either staying in one place if you are a beginner or limited on home workout space or by traveling as you perform them as shown. Once you complete those you then have to stand up and perform your exercise for 40 seconds. If you need to rest at all, do so in rest pause fashion keeping it as brief as possible. Once the 40 seconds are done you walk back to the starting spot and rest 20 seconds before proceeding into the next exercise in the circuit workout. No rest is taken between rounds in this circuit. After the entire circuit is performed, take a 2 minute rest and aim to complete the entire full body dumbbell workout a total of 3 times. The workout is broken down round by round as follows. Round 1: Renegade Row March x 5 each arm Dumbbell Thrusters x 40 seconds / Rest 20 seconds Round 2: Renegade Row March x 5 each arm DB Sprinter Lunges x 40 seconds / Rest 20 seconds Round 3: Renegade Row March x 5 each arm Close Grip Squeeze Ups x 40 seconds / Rest 20 seconds Round 4: Renegade Row March x 5 each arm Dumbbell High Pulls from Floor x 40 seconds / Rest 20 seconds If you can complete this circuit workout with ease, then consider either performing another entire circuit or just increasing the weight of the dumbbells that you’re using. The goal is not to simply get a sweat up by doing this. You want to feel as if you worked out and that your muscles are fatigued when finished. This is not simply a cardiovascular workout. As for the muscles that you are hitting with this home dumbbell workout, there are many. The thruster is hitting your shoulders, legs, triceps and upper chest. The sprinter lunges are best at recruiting the muscles of the posterior chain like the hamstrings and glutes. The close grip squeeze ups are an intense pushup variation that will really light up the pecs while making the triceps do a lot of work. Finally, the high pulls will hit the traps, shoulders and muscles of the upper back not to mention the quads. The staple exercise of the renegade row is great at hitting the lats and mid-scap muscles while placing a heavy emphasis on the core and biceps. If you give this a try, please be sure to let me know how you liked it in the comments below. The key to building muscle at home with dumbbells is to know the right exercises to perform. This total body workout is going to allow you to hit every muscle in your legs, back, chest, shoulders, arms and core with just 5 carefully selected dumbbell exercises. It's time to start building muscle at home without having to spend hours trying to do it. If you are looking for a complete program to give you every home workout you need to do without even requiring a set of dumbbells to perform the exercises, be sure to visit athleanx.com and check out the XERO program. Build ripped athletic muscle in just weeks following the meal plans and daily workouts provided. If you want more videos on the best dumbbell exercises for total body and total body workouts that can be done at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
15 Best Dumbbell Biceps Exercises (GET BIG ARMS!)
15 Best Dumbbell Biceps Exercises (GET BIG ARMS!)
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The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In this video, I’m going to show you dumbbell exercises for biceps that will target the long head, short head, brachialis and brachioradialis muscles. While it is impossible to isolate any one of the biceps heads from the other, it is possible to influence the activation of each head by selecting bicep exercises that do a better job at this. It starts with the biceps long head. With an attachment in the shoulder joint above the glenoid, this biceps muscle head gets its name because of the longer travel of the tendon. Anatomically, this is the area of the bicep that sits more to the outside of the arm. If you were to flex your arm and make a muscle, this would be the part that can be seen from behind as if in a back double biceps pose. It is the long head that is also most responsible for the peak. If you find that you don’t have enough height on your arms and are looking for ways to get bigger biceps peaks then this is the area you’d want to focus on. The best dumbbell bicep exercises for getting the job done here are as follows: Long Head 1. Drag Curls 2. Incline DB Curls 3. Row Curls 4. Waiter’s Curls The key to each of these movements is that they all do one of two things. First, they keep the elbow back behind the body into extension. This places a greater stretch on the long head and therefore allows it to be selectively more highly recruited and helps to increase activation of the area. The other element is that it places the outside of the arm in a more visible position if you were looking into a mirror when you did the biceps exercise. When it comes to biceps workouts, the thing you want to remember is that what you see is what you are training. If you see more of the outside of the arm because your arm is turned inward, then you are going to be working more of the long head of the biceps. Vice versa, if your arm is turned out and you see more of the inner portion of your biceps then you are training the short head. Speaking of the short head of the bicep muscle, here are the exercises that are most effective at hitting this area: Short Head 5. Offset DB Curl 6. Spider Curls 7. Preacher Curls 8. Seated DB Curl Plus 9. No Money Curls All of these have the common trait of placing the arm in a position further out in front of the body. They also all do a great job of allowing for a complete biceps contraction by resisting elbow flexion, forearm supination and shoulder flexion. My favorite of these dumbbell biceps exercises is the no money curl. You can clearly see the biceps peaks and strong contraction at the top of every rep and it also helps to improve posture. Not falling into either of these categories, but rather having a miscellaneous group of their own, there are three biceps exercises that manipulate momentum to help you get bigger arms fast. Misc 10. DB Chin / Eccentric Chin 11. DB Cheat Curl (Eccentric Focus) 12. DB Strict Curl And finally, back to the muscle groupings to make sure you leave no area of your arms untrained, we have the brachialis exercises. Brachialis 13. Cross Body Hammer Curls 14. Robot Curls These help to build wider biceps by developing the muscle underneath the biceps and providing more girth to the upper arm. Remember to minimize the contribution of the biceps when trying to build a bigger brachialis and you will start filling those shirt sleeves before you know it. Finally, the forearm muscle that also gets looked at and must be trained for bigger arms is the brachioradialis. This is the best exercise for hitting this muscle. Brachioradialis 15. Offset Supination Curls The key to get bigger biceps is not to feel as if you have to do all of these dumbbell biceps exercises but to select the ones that are most appropriate to the areas that you are seeing your most struggles right now. Select a couple for the short head, long head and from the other two groups and you will see bigger biceps and arms in no time. If you’re looking for a step by step workout to build more than just biceps, and want to develop a ripped athletic body in the process be sure to head to athleanx.com via the link below and check out the programs. Each puts the science back in strength and guides the fast results you will see from the workouts. For more videos on the best dumbbell exercises for bigger biceps and how to get bigger arms fast, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
From 0 to 5 Pullups in 22 Days (GUARANTEED!)
From 0 to 5 Pullups in 22 Days (GUARANTEED!)
2 måneder siden
Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this workout progresses you through various exercises while demanding that you increase pull ups along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back, grip and arms while helping you develop the strength to do your first set of pull ups. You won't be asking how to do a pull-up anymore after following these tips. The way these workouts are structured is by first establishing your max on an assistance exercise, the inverted row to failure in a single set. From here, you rest two minutes and attempt to perform a dead arm hang from a pull-up bar for as long as you possibly can. Day 1 starts with a test day. Complete a single set of max inverted rows to failure in good form. Rest 2 minutes and then complete a set of dead arm hangs for as long as you can hold. Take this max number of rows number as this will be used on subsequent non-testing days to be sure you are gauging your pullup strength progress the right way. On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific variation for the same number of reps that you did on your most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of volume over the next few weeks. The second half of the non-test day workouts require that you go back to performing inverted rows, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause. The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max inverted rows that you are able to achieve on the test day that precedes that block. We continue in this fashion until we reach day 21 of the 22 day workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again only this time we’re testing our pull ups! This is where the hard work starts to pay off and you should start doing your first set of full pull ups! Pullups are one of the best bodyweight back exercises you can do. The thing about them is that they can be quite discouraging when you don't have the strength to perform at least one rep. It isn't helpful to keep struggling to try and do pullups at home without a plan. Now, with this 22 day pullup workout, you have a step by step progression for getting not only your first rep of pullups but to get many more after that. You won't have to ask yourself ever again how to increase pullups if you follow this workout as instructed. It is not uncommon for those that follow the plan laid out here to go from 0 pullups to at least 3 and even 5 in just three weeks. Give this plan your all and you will be surprised at how easy pullups will become for you. This 3 week workout will progressively overload your back, introduce you to exercise variations that will build not just your back, grip and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com. Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. 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 - noburn.info
Workout to Get Lower Abs Fast (7 MINUTES!)
Workout to Get Lower Abs Fast (7 MINUTES!)
2 måneder siden
If you want to get lower abs fast you are going to need to do a couple of things that are especially important. First, you will need to get your nutrition cleaned up. Due to the fact that most men and many women tend to store fat in their lower abdomen it is often the last to come off and therefore requires a higher dedication to eating right to get rid of it. Second, many people don’t train their lower abs correctly or simply don’t have the strength to do lower ab workouts right. While it is anatomically impossible to isolate the lower abs from the upper abs and get them to contract independent of the other, it is possible to influence the fiber activation of one area over the other. This is due to the fact that the different areas of the abdominals have different nerve innervation and that there is evidence to support that movements the are initiated with the pelvis moving towards the shoulders can recruit better fiber activation of the lower abdominal region. That said, there is a big downside to lower ab, bottom up exercises. The fact that these moves require that you lift the weight of your legs makes them instantly more challenging and demanding than top down shoulder to pelvis ab exercises. What winds up happening is those whose lower abs aren’t strong enough wind up overtaxing their hip flexors and not getting enough work for their abs. This lower ab workout solves this problem. By incorporating hip flexor relief exercises in between the classic exercises for lower abs that involve lifting the legs, one is able to tolerate the moves better and get through the whole ab workout. In the long run, this allows you to build up the strength of your abs and get better at the workout. There are three levels of ability provided in this lower abs workout. Beginners perform the hip flexor dominant ab exercises for 15 seconds and immediately follow this with a 15 second rest before moving onto the next movement. Intermediates perform the exercises for 20 seconds and immediately follow this with a 10 second rest before moving onto the next lower ab exercise. Advanced perform the ab exercises for 25 seconds and take just 5 seconds rest before proceeding to the next exercise in the ab workout. That said, when it comes to the hip flexor relief exercises, all performers of the workout regardless of their ability level are doing to perform the exercises for 25 seconds with 5 seconds rest due to the fact that the weight of the legs has been taken out of the equation. When the 3 minute lower ab workout is complete, take a one minute rest and then get back in there again and repeat for a second round. In total, this workout will target your lower abs better and do the job fast. You can complete this ab workout in just 7 minutes. It is recommended that you do some type of ab training at least 4-5 times per week. That said, you can train your abs daily and not have to worry about overtraining provided you are following a brief but focused ab workout like this. The specific workout for lower abs looks like this: LOWER AB MOVES 1A. Figure 8’s 2A. Bicycle V-Ups (Hand Spotted for Beginners) 3A. 3-Way Seated Ab Tucks HIP FLEXOR RELIEF EXERCISES 1B. Lower Ab Swipes 2B. Heaven Presses 3B. KTE Crunches Complete all reps without resting during your time (determined by your ability level above). Alternate between A and B exercises until all 6 are completed. If you’re looking for a complete lower ab workout program that will get you ripped six pack abs and includes a daily meal plan for losing body fat fast, be sure to check out the Core4 Abs program at athleanx.com and start training your abs with a purpose. If you want more follow along ab workouts for lower abs or just want to see how to lose body fat fast, be sure to subscribe to our channel on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
The Posture Fix That Doesn't Work! (STOP)
The Posture Fix That Doesn't Work! (STOP)
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Do you have bad posture and wish you could do something to fix it? Then this is an important video to help guide you through the minefield of posture fixes that don’t actually help you to fix anything. If you have rounded shoulders, a forward head or even a slumped posture due to a pelvic tilt, then you will want to be aware that reaching for the wrong devices to help fix these conditions is going to leave you with the same problems and with less money in your pocket. The important thing to realize is that you didn’t achieve this bad posture of yours in 5 minutes. It likely took you years of sitting in the wrong position or skipping workouts to strengthen the muscles of your back. Doing something that takes just minutes one time will not do anything to correct your posture long term. That said, it doesn’t stop many people from reaching for the devices and gimmicks that don’t actually correct the slumped posture. The first of these is the physioball. Look, I believe that this can be a valuable piece of workout equipment if used properly. When used as a posture improver by sitting on it rather than a chair, you are actually inviting more instability and postural issues into your life. The lack of back support that you get from switching to a ball over a chair is something that becomes more dangerous when the inevitable fatigue of the back muscles comes in that you’re trying to improve by ditching the seat. The ball, while allowing you to roll your pelvis into the proper position to sit upright, doesn’t do anything to keep you there. Realizing that people that make this switch are trying to improve a weak posture in the first place doesn’t give you much confidence that you’ll be able to maintain it for more than the 45 seconds it will likely take for these muscles to fatigue. Back braces are a popular go-to option for correcting posture these days as well. You’ll see ads pop up everywhere all over social media trying to get you to think that simply wearing a device that keeps you locked into the proper posture will somehow train your muscles to be able to hold this position as soon as you take the contraption off. Not so. Don’t invest in gimmicks, instead invest in yourself. Take the time to strengthen your back using the exercises that will help you to fix this long term. This posture correction video will help you to do this permanently. Be sure to check it out. noburn.info/id/video/zWGai7uBc4-uZ4Y.html Standing desks are another thing that have become very popular of late. Unfortunately, while standing may seem preferable to sitting for long periods of time, it doesn’t do anything to mitigate the fact that you can assume some pretty poor postures in standing as well. Crossing the feet and dropping the pelvis to one side, slumping forward, etc. All of these are things that can happen just as easily from your feet. As a side note, most muscular pain that comes as a result of poor posture is going to be aggravated in the standing position and eased when sitting. Just something to consider. Yoga is another thing that can lead to major posture problems. What?? It can, if you treat it as most do. Yoga is a practice that needs to be given full attention, effort and dedication. If done this way, it can lead to amazing increases in flexibility, muscular endurance and mobility. The problem is, most treat it as a quick way to warmup for the day or a workout. This is not only not giving it the attention and respect it deserves but will somehow convince the person doing it that they are doing their “yoga” and therefore don’t need to do anything else to fix their postural issues. Of course there are others as well. Posture correctors that you wear on your back to reinforce that you are sitting upright. The minute you lean forward, the device buzzes or beeps to make you aware of it. Listen, while it’s nice to have something to remind you of how bad you’re being, it’s better to actually do something about the bad behavior your exhibiting. If you’re looking for a complete plan for improving your posture, be sure to check the video in the link above for a great start. If you want a step by step plan for fixing your posture while building a muscular body, be sure to check out the workouts at athleanx.com via the link below. For more videos on how to fix your posture in 4 steps and the best way to fix anterior pelvic tilt, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Fix Posture in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get Big and Strong (JUST DO THIS!)
How to Get Big and Strong (JUST DO THIS!)
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If you want to get big and strong you must do one thing in your workouts. You have to remember to make progressive overload the guiding principle of your training. You simply cannot force your body to build muscle if you are keeping the status quo on the effort you are putting into your workouts. In this video, I’m going to dispel the myth however that progressive overload means simply adding more weight to the bar. There are many more ways to achieve this, and in doing so, many more opportunities for you to build muscle and get strong. That said, it is important for you to first identify what your specific goal is. Are you looking to just get strong, just build muscle, or both? They both can be accomplished simultaneously, it just means that each will be compromised somewhat along the way. We can minimize the compromises if we know how to get big and strong the right way. To illustrate the differences in approaches we are going to take a classic bodybuilding exercise for building bigger biceps like the dumbbell curl and pit it up against one of the most classic and effective compound lifts - the deadlift. As you’ll see, many of the techniques can be applied to each lift in a slightly different application but with the same end goal. We know that the easiest way to create progressive overload and build strength and muscle size is to do exactly what we said however and add weight to the bar or dumbbell that you are lifting. As strength increases, often times, so too does muscle growth albeit at a slower pace (especially at the beginning of your training). Next we can increase overall volume as long as the volume is of sufficient enough intensity to push your body to adapt in the form of increased muscle size and strength. The key here is to not confuse junk volume for effective volume. Lifting sub maximal weights that are greatly beneath your strength capacity is not going to trigger enough of a response to get either stronger or bigger. Which brings us to effort level. Not talking about intensity as defined in the realm of strength as a percentage of a max but rather simply about the amount of effort you are directing into your training. If you are lazily lifting your weights rather than attacking them with a focused intention, then you are likely leaving many gains on the table and missing an obvious opportunity for overload. We don’t always have to focus on how much we are lifting to ensure progressive overload. We can focus on how long we rest between sets that we are performing to achieve an progression as well. If your sets and reps are the same and the intensity is consistent but you decreased the rest time between sets by even just one minute, your second workout would serve as a form of overload and drive positive adaptations. Range of motion is another way we can increase the effectiveness of an exercise from workout to workout without having to change the amount of weight on the bar. Performing either a deficit deadlift or a one and a half rep curl are going to increase the travel of the bar or dumbbell respectively on every rep and therefore create more work for the muscles you are training. The range itself however does not always have to be lengthened. You can increase the “effective” range by taking advantage of accommodating resistance and overlapping strength curves. The inclusion of a band on a dumbbell curl or chains on a deadlift will help you to better match the strength curve of the exercise for a longer part of the range - thereby increasing it’s overall effectiveness. Speed and momentum are also methods that can be manipulated for overload and are discussed in more detail in the video. The key is that thinking that adding more weight to the bar is the only way for you to achieve progressive overload and get bigger and stronger is a myth. The schooled strength coach will be capable of steering you away from this and show you how not only to increase your lifting capacity but also to build size and strength through other methods. If you’re looking for a step by step program for building bigger muscles and getting stronger, you can find them at athleanx.com via the link below. All of the plans are presented in a step by step, day by day manner so you can follow along and make sure that you never miss a beat on your way to making improvements and training like an athlete. For more videos on how to get strong and how to get big muscles, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
The Low Back Pain Solution (DO THIS FIRST!)
The Low Back Pain Solution (DO THIS FIRST!)
2 måneder siden
If you have ever had back pain or you are dealing with it right now, you know how debilitating it can be. In this video, I’m going to tell you the truth about back pain and what you really need to do to fix it permanently. All too often, you are told to rest in order to alleviate your symptoms. The problem is, this is exactly the opposite of what you should do if you want to get rid of back pain forever and never have it return. You must exercise and get stronger if you want to fix all back related issues. That said, the first thing you need to do is make sure you know what type of back pain you are dealing with. See a physician or physical therapist for an accurate diagnosis of your particular problem. In all cases, regardless of what your specific diagnosis is and even if you wind up having the rare surgery necessary to fix your condition, you are still going to need to exercise your back muscles and get them stronger if you want to have no recurrence of your pain. With that said, I put together a step by step plan for you so you can start doing something about your pain right away and start feeling better by the time today is over. If you haven’t already seen it, be sure to watch the following video on how to fix low back pain instantly. How to Fix Low Back Pain (INSTANTLY!) noburn.info/id/video/qovQeKWjgXqsfXo.html It has helped millions of people who have had intense low back pain and have tried seemingly everything. This simple sequence is something that may be a game changer for you and help position you for doing the exercises shown in the rest of this video better. Regarding the low back exercise sequence you want to follow in this video, here you go. 1. Start with a bar hang. The key is to keep your toes in light contact with the ground in order to allow your hips and pelvis to drop and give your low back muscles a chance to release. Any joint compression issues you may be having in the spine will be helped by this move as well. 60 second hangs a few times a day are a great place to start and will likely not aggravate any pain you might be having at the moment. 2. Perform either a banded or cable seated row. The key is to keep the load extremely light here. This is all about the range of motion and getting the muscles of the upper back to start firing while driving some blood flow to the muscles of the lower back. Get that good stretch at the bottom of every rep to help loosen up those lumbar paraspinals. 3. The reverse hyper is something that everyone can do (either on the edge of a bench or bed) and will be the first move to get the all important activation of the glutes initiated. We know that the long term solution to your low back pain is going to rely on stronger glute muscles that work in concert with the muscles of the low back. This is easy and can be done pain free essentially anywhere. 4. The hyper row takes this glute activation to the next level and provides you with the opportunity to hold some extra weight in your hands to additionally strengthen the muscles of the low back and lats. Even though the back lifts first here, it’s still the glutes that should be contracting and bracing in order to drive the movement of the upper back. 5. In the first of three exercises on your feet, we start with the pullthrough. Only after you’ve mastered the ability to perform the other exercises up to this point pain free would you move onto this. That said, when ready you start here. This allows for you to drive the kinetic chain from the ground up and use some substantial weight to continue to build the muscles of the entire posterior chain. 6. The deadlift will build upon the proper hinge learned during the pull through and overload the muscles of the entire posterior chain even more effectively. Most people dealing with back pain feel that they will never deadlift again. That is the exact opposite thought of what you should have and need to do if you want to overcome this debilitating issue once and for all. 7. Finally, the barbell row is something you should move to only when you have built the stability and strength of the back with the previous exercises. If you are looking for a program that will help you to not only get rid of back pain but build a strong athletic body capable of staying pain free for the rest of your life, be sure to head to athleanx.com via the link below and start training like an athlete. All of the programs are created by a physical therapist with the goal of helping you build ripped, athletic muscle without compromising your health in the process. For more videos on how to get rid of back pain and the best exercises to fix lower back pain, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Killer Home Leg Workout (BODYWEIGHT or DB!)
Killer Home Leg Workout (BODYWEIGHT or DB!)
2 måneder siden
If you are looking for a home leg workout that will help you to build muscle without needing access to a full gym, then this is the video for you. Here, you have two complete options for a limited equipment leg workout that requires just a single set of dumbbells or a completely bodyweight leg workout that you can do in just a little bit of space in your living room. The key to the success of this workout is in its construction. Here you have something called APEX leg workouts. The key to an APEX workout is that it pairs three exercises for the legs done in succession that are done with very little rest. The rest is determined by the level of difficulty that you are doing the workout at. If you are a beginner, then you perform each leg exercise for 15 seconds and rest for 15 seconds before moving onto the next one in the circuit. Intermediate trainees will perform each for 20 seconds, earning just 10 seconds rest. Finally, the advanced lifters are doing the exercises for 25 seconds with just 5 seconds rest between them. After the completion of the APEX circuit, you have 30 seconds to rest before you have to move onto a 2 minute corrective circuit for strengthening the hip muscles. The hips are often times overlooked in leg workouts but not here. In order to maximize the strength of your legs you need to work on the weak links as well. The hips almost always are the culprit for decreased overall leg strength but tend to respond very quickly to even a little bit of extra attention in your leg workouts. 30 seconds of exercise are performed on each of the exercises of the corrective circuit. After completing your first corrective leg circuit, you earn another 30 seconds of rest and then proceed to the next APEX leg exercise circuit. The workout continues until all 4 circuits are done. For a beginner or intermediate, this will take about 20 minutes. This would be the entire leg workout. If, on the other hand, you are going to attempt this at a more advanced level you could opt for an additional round which would bring your total workout time up to about 45 minutes. With that said, here is how the workout breaks down for those who are looking to try this at home leg workout for themselves. APEX 1: Anterior Chain - DB Goblet Squats or Bodyweight Squats Posterior Chain - DB Bridge March or Bridge Marches Explosive - DB Swings or Bodyweight Swings Rest 30 seconds Corrective 1 - Jane Fonda’s x 30 seconds each leg Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg Rest 30 seconds APEX 2: Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges Explosive - DB Jump Squats or Jump Squats Rest 30 seconds Corrective 1 - 1 1/2 Jane Fonda’s x 30 seconds each leg Corrective 2 - Adductor Slides x 30 seconds each leg Rest 30 seconds APEX 3: Anterior Chain - DB Never Ending Squat or Bodyweight Version Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL Explosive - DB Glute Power RDL Rest 30 seconds Corrective 1 - Jane Fonda’s x 30 seconds each leg Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg Rest 30 seconds APEX 4: Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges Explosive - Sprinter Plyo Lunges Rest 30 seconds Corrective 1 - 1 1/2 Jane Fonda’s x 30 seconds each leg Corrective 2 - Adductor Slides x 30 seconds each leg Give this home leg workout a shot and if you are looking for a complete bodyweight workout program that you can do without any equipment at all to build muscle in just 6 weeks, be sure to head to athleanx.com and get the XERO program. Build a ripped, muscular body by training like a pro athlete and eating like one too. For more bodyweight workouts at home or bodyweight leg workouts, be sure to subscribe to this channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle with Bodyweight - athleanx.com/xero Subscribe to this Channel Here - noburn.info
Your Grip is KILLING Your Gains (FIX THIS!)
Your Grip is KILLING Your Gains (FIX THIS!)
2 måneder siden
Your grip during lifting is killing your gains if you are making any of the mistakes shown in this video. When it comes to reaching training goals, the thing that can derail you faster than anything else is an injury. When the grip is less than ideal (as is often the case with most lifters) then you are subjecting yourself to the most common and debilitating inflammatory condition suffered by those that workout, and that is medial epicondylitis or golfers elbow. You know if you have it. It’s that knife-like stabbing pain that you get on the inside of your elbow every time you try and grip a bar or pull-up bar during any pulling exercise. This can be problematic in terms of your ability to do a heavy deadlift, weighted chinup, pullup, row, curl or even a lat pulldown. The fact of the matter is however, you are in complete control of how to fix this. In this video, I’m going to show you the anatomical reason for this overload and how to offset some of that load on all of the exercises mentioned above. Secondly, I want to try and show you how important it is to not just grip the bar or barbell without thought but to make sure it is in the right place in your hand to minimize the unnecessary stress being driven towards that inner elbow. Let’s start as always with some anatomy. The muscle in the forearm most responsible for causing this pain in the elbow is called the flexor digitorum superficialis or FDS for short. This muscle has two heads to it, the radial head and the humeral ulnar head. It is the latter that is most responsible for the pain being felt at your elbow. With attachments that feed through the wrist and insert on the middle phalanx of the ring and pinky finger, it is this head that is being asked to incur the forces that we are subjecting it to via heavy weighted chins, deadlifts and rows (or even bodyweight versions of the chin or row). This is just not something this small muscle is equipped to handle. The solution in all environments (whether it be on a pull-up bar or training with a barbell) is to fix two things. First, you need to fix the placement of the bar in your hands to better provide your body to mechanically leverage your ability to handle high load stresses. Secondly, you need to be aware of the tendency of the ring finger to want to dominate given it’s leveraged position relative to the other fingers when you close your hand down to grip, and understand how to minimize that. When it comes to the chinups and pullups, the first thing you want to do is change how you are gripping the bar. It all revolves around the middle knuckle of your fingers. On the pull-up, you want to make sure that you cannot see this middle knuckle from beneath the bar. If you can, then this means that you are losing your grip and the bar is drifting to the end of your fingers. This causes a high strain on this flexor tendon we spoke of. On the chinup, you want to be sure that you can see this knuckle. Here, if you do not, it means that you are once again losing your grip and allowing the bar to stress the distal tendon attachment too much leading to high strain and stress on the elbow. To minimize the ring finger from dominating this exercise, you want to do the following. Place a band around the bar as shown. It should create two laps of band that you can now rest your fourth and fifth fingers on. The increased height changes the length tension relationship of the tendons in these fingers causing them to contribute less to the grip. The forefinger and middle finger are now much more active in the grip and better capable of withstanding the high stresses without killing your elbows. On barbell work the best thing you can do is temporarily switch to a hook grip. The hook grip, while initially uncomfortable, can be a lifesaver. It gives you a chance to immediately shift the load from the ring and pinky fingers to the middle and index finger by virtue of the mechanics of the grip. You should instantly take any stress away from the elbow that you may be feeling. Make these substitutions and I promise you will overcome your pain in the elbow that is allowing your grip to stand in the way of your gains. It’s details like this that matter and, when addressed, can take you to a new level of gains you never thought possible. If you’re looking for a step by step plan for training like an athlete and taking your training seriously, be sure to head to athleanx.com via the link below and grab the program most aligned with your current physique and performance goals. For more videos on how to fix elbow pain and the best grip for increasing your deadlift, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
“My Triceps Aren’t Growing” (HERE’S WHY!)
“My Triceps Aren’t Growing” (HERE’S WHY!)
3 måneder siden
If you’ve tried everything but your triceps just aren’t growing, you’re going to want to watch this. Here, I’m going to show you how to get bigger triceps by focusing your attention on the right area of this three headed arm muscle and the best triceps exercises for getting them to grow faster. I promise you, if you follow what I’m showing you then you will finally get this stubborn muscle to start packing on some mass. To begin with as always, it helps to review a little bit of triceps muscle anatomy. The triceps, as the name implies, is a three headed muscle comprised of the lateral head, medial head and long head. The lateral and medial head make up just one third of the overall mass of the triceps. The long head, all by itself, is responsible for two thirds of the overall size of the back side of that upper arm. Most often, it is the long head that gets neglected when it comes to exercise selection. Despite the use of big compound movements like the bench press and close grip bench press, the triceps just won’t grow as much as they should. This is because the lateral and medial head of the triceps are most responsible for extending the elbow under load. This is exactly what these popular pressing exercises do. Without a significant focus on getting that arm up overhead (to place an extra stretch on the long head) or back behind the body (to get a tighter contraction on the long head) you simply won’t maximize the overall development of the arm. That is easily fixable however. In this video, I’m going to show you three popular tricep exercises that can be improved to get more recruitment of the long head. Three of these are going to occur by taking advantage of more stretch while the other is going to help you get a stronger contraction. The first is the lying triceps extension. It doesn’t matter if you are using a straight bar or an EZ bar to do this. The key is twofold. First, you have to make sure that you keep your arm angled backwards even at the top of the movement. This helps to keep tension on the tricep throughout the entire exercise. The second is the level of stretch placed on the triceps muscle at the bottom. If you stop short, and don’t allow your arms to travel back far enough at the bottom then you are going to lose the ability to tap into an extra stretch reflex for a more powerful contraction. This is something covered in a recent video but needs restating. The next exercise is the triceps pushaway. This is often performed with either a cable or band setup. The key is not to angle your body too far forward when doing this. What happens is first, you limit the amount of stretch placed on the triceps once again. Standing more upright can greatly increase the elevation of the arm overhead. The second is the line of force of the cable becomes far less perpendicular to the forearm in the traditional version (which places less tension on the triceps muscle). Third exercise that you will want to improve is the dumbbell overhead extension. Once again, this is popular because of its ability to get a great stretch on the long head of the triceps. The problem here is the dumbbell can be both limiting in terms of the depth of the stretch and harmful to the shoulder joint in the process. If you switch out to a plate, you’ll not only get a deeper stretch but you will put your shoulders in a more biomechanically favorable position. Finally, if you want to get a stronger contraction on the triceps to assist in helping to grow bigger triceps then you want to do this last exercise. Instead of focusing all of your attention on performing standard triceps rope pushdowns with your elbows in front of your body you will want to figure out a way to get your elbow behind your body. This can be done with the offset pushdown shown. The longer rope on the working side will give you a chance to get more extension of the arm behind the torso. The non-working hand allows you to get a heavier load than a kickback while assisting with the eccentric overload as a self-spot on the way back. All of these exercise swaps will help you to build bigger triceps. You won’t be saying “My Triceps Aren’t Growing” anymore if you try these. If you are looking for a complete program that will help you to build your best arms ever, be sure to head to athleanx.com and check out the Ultimate Arms program. In just 6 weeks, build ripped muscular arms that get attention while still training the rest of your body. For more videos on how to build bigger triceps and the best tricep workout for adding mass, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)
Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)
3 måneder siden
Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. A lot more pullups. The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this pull up workout progresses you through various pull-ups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back and arms while increasing the number of pullups you can do not only in a single set, but in a total workout. The way these workouts are structured is by first establishing your max pull ups to failure in a single set. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time. Day 1 starts with a test day. Complete a single set of max pull ups to failure in good form. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. You’ll need that for later! On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks. The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause. The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block. We continue in this fashion until we reach day 21 of the 22 day pull up workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. Once again we are not going to failure here but stopping a few reps shy. Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time! This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com. Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. 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 - noburn.info
11 EXERCISES FOR FASTER MUSCLE GROWTH!
11 EXERCISES FOR FASTER MUSCLE GROWTH!
3 måneder siden
If you want to experience faster muscle growth then you need to find some way to include the 11 exercises in this video into your workouts. The key to building muscle is to utilize muscle growth training techniques that push you to your limits and unlock stimulus that create overload. The stretch reflex is one of those built-in muscle functions that produces a stronger contraction of a muscle when it is immediately preceded by a stretch. This can occur even more if the antagonist muscle is allowed to contract prior to the initiation of the contraction. That said, knowing that this phenomenon exists is one thing. Applying it to your own training is something that you need to do if you want to see your fastest gains ever. Here is how you can do it in a variety of muscles throughout the body. For triceps, the best option is to use the lying triceps extension. This can be done with either a straight bar or an EZ bar. The key is that this move stretches the triceps fully because it not only flexes the elbow but it also gets the arm up overhead which places the long head on greatest stretch. Unlike the pushdown which only focuses it’s stretch on the medial and lateral heads by flexing the elbow, the lying extension doesn’t have any shortcomings. The way to train with the stretch reflex is to be aware of its existence and more aggressively attack the bottom of the rep to be sure you’re applying the stretch. This is only possible when you perform full range of motion reps, once again reinforcing how beneficial the practice of performing your lifts at least in some part with full range of motion. For a more advanced way to do this, you would lift the weight back up a quarter of the way and hold for a brief second. Drop the weight from this position and immediately reverse the motion. For biceps, the incline biceps curl is the exercise of choice. Here again however, it is important to not shortcut the range on the lift. Get those elbows back behind your body and be sure to contract your triceps to get that reflexive relaxation of the biceps. Forcefully contract every rep. The 1 1/4 rep method is on the table here as well. For the back there are three options. The underhand row, seated row and meadow’s row. The key to all of these exercises is that the muscle stretch on the lats is enhanced vs other back exercise options. The ability to get the arm out in front of the body places a larger stretch on the lat muscles and enables the stretch reflex for more powerful contractions on every rep. For chest, the fly is not one of the exercises that I prefer. In fact, it places the shoulder in a vulnerable position when performing it. Instead, you can do the 3D Crossover. This gives you the benefit of the stretch on the chest without placing the shoulder at risk. Bring the arm back behind you and turn the sternum away as much as you can to increase the stretch on the chest on every rep. The dumbbell bench press is also a good choice. The dumbbells allow you to go slightly deeper on every rep. Be sure to remember to use the chest master tip and unshrug your shoulders before doing a rep. This places the chest in a position of greater dominance and able to contribute more to the strength of every rep performed. The legs can be trained effectively with either the RDL or the Squat. The squat however is not effectively applying the stretch reflex to the quads. Instead, it’s hitting the glutes. At the bottom of a squat the quads, while stretched at the knee, are not at the hip. The glutes however are greatly stretched in the hole because of the extreme hip flexion that comes with a below parallel squat. If you want more details on how to apply these techniques in a step by step way, head to athleanx.com and get the program that best matches your goals. Put the science back in strength and build ripped athletic muscle fast. For more videos on the worst mistakes for slow or now muscle growth and the best tips for building muscle fast, 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. Step by Step Workouts and Meals - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
All About Traps (COMPLETE GROWTH GUIDE!)
All About Traps (COMPLETE GROWTH GUIDE!)
3 måneder siden
If you want bigger traps, then you will want to watch this video as it will guide you to more growth in every area of your trapezius muscles - upper, middle and lower. Many people are not aware that the fibers of the traps are divided into these three main zones. The effect of this is that this allows us to more favorably strengthen or develop these areas by choosing trap exercises that better match the function of the fibers. As always, it helps to start with the anatomy of the trap muscles in order to better understand how to train them. As noted, the three regions of this muscle are the upper fibers, middle fibers and lower fibers. The orientation of the muscle fibers in each area changes. In the upper traps, the muscle runs down and out. With an origin at the base of the skull and a downward direction out to the end of your shoulder, the main function of these fibers is to help to elevate the shoulder towards the ears. Interestingly, since this area is the one most opposed to the forces of gravity, it is the zone that is most capable of high tension and strength. Choosing trap exercises that better build your strength here is something that you will definitely want to include in a complete trap workout plan. That said, as with all of the areas of the trapezius muscle, long duration endurance capacity is something that you will want to develop as well and we will choose the best exercises for upper traps that achieve this down below. Next, the middle fibers of the traps run more east to west or parallel to the ground. This is once again an indicator of their function. Rather than focusing on pulling the shoulders up, this area of the muscle is more responsible for retracting the shoulder blades and pinching them together. As a hybrid between the upper and lower traps however, this zone is capable of both high tension under heavier loads and focused tension under lighter loads. Exercises for both are chosen as a result. Finally, the lower traps have a down and in muscle fiber orientation. Once again, the direction reveals the function. Their job is to assist in the rotation of the shoulder blade while providing the stability to the shoulder girdle during overhead pressing. The importance of the lower traps cannot be understated when it comes to preserving the health of the shoulder during heavier compound lifts performed with the arms overhead. Regarding the best exercise choices for each zone, as covered in this video, we have: Upper Trap Exercises - Long Duration = Carries with Dumbbells, Trap Bar (shoutout to Chris Duffin of Kabuki Strength for the amazing bar) Kettlebells, Farmer’s Bars, OR Cable Hercules Hold (not shown but on IG) provides better angle of action for the upper traps. - Short Duration = DB Shrugs, Barbell Shrugs, Trap Bar Shrugs, Cable Angled Trap Shrug Middle Traps Exercises - Long Duration = Back Widow Holds for time, Wrap Around Holds for time - Short Duration = Wrap Around Rows for reps, Back Widows for reps Lower Trap Exercises - Long Duration = Y Press, Prone Press - Short Duration = Plate Raises, Overhead Face Pull The key to building big traps is to have an understanding of their anatomy and function, and most importantly, an attack plan for getting them to grow. In this growth guide, you now have a trap workout that will hit every portion of the muscle from every angle. No stone left unturned on your way to building big thick traps. If you’re looking for a complete program that helps you to build a ripped, athletic body while putting the science back in strength, be sure to head to athleanx.com via the link below and shop the program that is best suited to your current goals. For more trap workout videos and exercises to build bigger traps, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Back Workout to Gain Muscle (SKINNY GUYS!)
Back Workout to Gain Muscle (SKINNY GUYS!)
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If you have been looking for a full back workout to gain muscle and build a bigger wider back, especially if you are a skinny guy, then this is the video for you. Jesse from ATHLEAN-X is back to show you the exact back workout he used to develop thicker wider lats and traps from the top down. There is no doubt that the changes are noticeable and every part of the back are developing as a result of the hard work being put in. To start, Jesse picks a staple compound lift to form the centerpiece of his back workout. For him, this is the deadlift. Not only does this movement have tremendous carryover to other elements of his training and function but it did a great job in helping him to overcome some of the postural deficits that were causing him significant problems early on in his training. From here, he moves onto a horizontal rowing movement. There is a choice between two back exercises at this point. The first is the barbell row to gain muscle. This classic movement is done to help thicken the back from front to back by building more depth in the interior muscles of the back (namely the rhomboids, paraspinals and even the lats). The movement is done from the more traditional hang position as opposed to from the floor in a pendlay variation of the exercise. If the barbell row is not chosen then the alternative option is the seated row. This is typically done with a cable machine but of course can be done with bands if you are training at home. The key to this is the hand position in relation to the torso. Rather than holding the hands at the level of the navel, it is helpful to set the hands at a position lower. This demands that you reach forward and down, which will create a great stretch on the lats and prime there for a stronger contraction on every rep due to the stretch reflex created from this position. Moving on, the next focus is a vertical pulling movement. Here the back exercise options are either the classic pullup (this can be done weighted or unweighted) or the lat pulldown. Obviously, the pull-up is going to be more accessible of an option to those training at home but either will suffice. If able to use the pulldown machine, make sure to experiment with the rocking variation shown. This allows the elbow to not only have an easier time getting into adduction (driven into the side of the body) but also behind the body into extension. The combination of these increases in range of motion allow for a better recruitment of the lats on this key pulling movement. This is the point when many back workouts would end. That said, given Jesse’s history of chronic postural issues, there are three additional exercises that are done every time he trains his back. The first is one that is actually done at the end of every workout he does (along with facepulls not shown here), and that is the weighted carry. There is no need to do lots of volume here. The key to gain muscles is consistency, and the accrued volume over time that makes the biggest impact. A few laps with dumbbells at the end of the workout is enough to stimulate the traps additional to the work they are already doing on the heavier deadlifts and rows. Next up is the plate trap raise. This works on the all important lower traps. If you fail to acknowledge the traps as two separate areas you will likely overlook the benefit gained from working this area of the muscle with a different exercise. You will gain much more stability with overhead movements when the lower traps are strong and developed. This back exercise is one of the best ways to achieve that. Finally, the hyper row is an exercise that helps to target the lower back. The addition of the dumbbell row to the movement will have some direct impact on the rear delts but the act of rowing is actually done to prolong the time that you must stay in the extended position and therefore allows for better recruitment of the lumbar paraspinals on every rep. Don’t focus on the number of reps here but rather the quality of the rep if you want to make the most of this back exercise. As you can see, Jesse’s complete back workout is focusing not just on the different functions of the back but on the different muscles that make up the back. For a complete program that walks you through every workout step by step and overlooks nothing that needs to be in a comprehensive training plan, be sure to head to athleanx.com via the link below and get the ATHLEAN-X Training Plan that matches your specific goals. For more back workouts to gain muscle videos and the best way to build a bigger back for skinny guys, be sure to subscribe to our youtube channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Fix Shoulder Pain & Impingement (FOREVER)
How to Fix Shoulder Pain & Impingement (FOREVER)
3 måneder siden
If you have shoulder pain when you lift weights or simply lift your arms up over your head, then you’ll want to watch this video. Here I’m going to show you how to fix shoulder pain and impingement forever by attacking the issue at the root cause and giving you the right rotator cuff exercises and progressions to do to get this to go away once and for all. As always, it starts with a look into the anatomy of the shoulder. First, the source of many problems when it comes to shoulder pain is the supraspinatus tendon. The supraspinatus muscle is one of the muscles of the rotator cuff. It originates on the upper surface of the scapula and feeds through a small space in the shoulder joint to attach to the upper humerus. Given the limited room inside the joint already because of ligaments, bursa and an already tight shoulder capsule from limited shoulder mobility, the supraspinatus tendon can become pinched when the arm is lifted overhead. This is sometimes the direct cause of the inflammation that one gets and the shoulder tendonitis that one experiences that keeps them from performing upper body exercises without pain. There is a second important cause of this pain however, that left untreated, will continue to cause a recurrence of the pain without ever getting to the bottom of the real issue. This is the fact that the supraspinatus tendon in the shoulder (as well as the biceps tendon for that matter) have an orientation that leads to them bending around the bone they attach to when the arm is moved into certain positions. This cause a compression stress on the underside of the tendon. When this occurs, the breakdown of the tendon and resulting inflammation is being caused directly by the inability of the tendon to accommodate to the normal stresses of the joint. Sure, the joint itself becomes even more crowded and unable to safely house the tendon as additional inflammation and swelling mount up. Just doing things to strengthen the rotator cuff in this case to try and open up more room in the joint by positioning the humerus in a more biomechanically safe position isn’t enough. Your training and rotator cuff exercises have to introduce an element of accommodating the shoulder joint to the stresses that the tendon is ill equipped to handle at this point. The way to do that is pretty simple. You need to use the right exercises, and more importantly, the right progression of exercises to push just as much as the tendon is capable of handling at this point. We use a banded external rotation exercise and something we call a sword raise to address this. First thing you want to do with either movement is aim to perform isometric sets. Simply hold the arm in the midrange position and aim to do so for 10 seconds for 5-10 reps. 3-5 sets is enough to get the job done. Ideally, you would save 3-5 days a week to perform this quick but effective routine. From there, you would increase to a concentric external rotation exercise as able. Same rules apply to the number of sets and days per week that you’d be doing this. Reps could be in the 12-15 range per set. Continue to work your way up to the stress that you are able to handle without pain. From there you would introduce a small eccentric stress by adding a step away action. Gradually increase this stress by taking a larger step away and then finally, get to a ballistic or plyometric stress on the tendon by incorporating a small jump out. Increasingly, the tendon will accommodate to the compression stress it incurs, and needs to be able to handle, but only as your body is capable of handling it. Instead of rushing into this and risking further aggravation of symptoms. Do it at this gradual pace and you will be able to fix your shoulder pain once and for all. For a step by step workout that incorporates corrective exercises into the overall workouts for building ripped athletic muscle, head to athleanx.com at the link below and get the A-X program best suited to your current goals. For more videos on how to fix shoulder pain and impingement while getting the best rotator cuff exercises to do, be sure to subscribe to our channel at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
10 Min | Home Biceps Workout (SETS AND REPS INCLUDED!)
10 Min | Home Biceps Workout (SETS AND REPS INCLUDED!)
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If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one you choose, you will be able to complete your biceps workout in just 10 minutes and start seeing results fast. The key to this bicep workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done. That said, let’s start breaking down the lighter biceps band workout. The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes. If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over. The exercises, sets and reps in this lighter band home biceps workout are as follows: Light Home Biceps Workout - No Money Curls - 45 sec on / 15 sec off x 2 - Banded Drag Curl 45 sec on / 15 sec off x 2 - Lip Buster Step Back Curls - 45 sec on / 15 sec off x 2 - Cross Body Hammer Curls - 45 sec on / 15 sec off x 2 - Leaning Stretch Curls - 45 sec on / 15 sec off x 2 If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout. Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level. The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows: Heavy Home Biceps Workout - “Straight Bar” DB Curls - 1:00 on / 1:00 off - DB Drag Curls - 1:00 on / 1:00 off - Alt. DB Curls - 1:00 on / 1:00 off - DB Cross Body Hammer Curls - 1:00 on / 1:00 off - DB Waiter’s Curl - 0:45 on / 15 sec off - DB ISO/ECC Burnout x 1:00 Keep in mind, following your last db waiter’s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it. If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan. For another at home bicep workout and workouts for biceps at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/xero Subscribe to this channel here - noburn.info
Jesse’s Final Video (GOODBYE)
Jesse’s Final Video (GOODBYE)
4 måneder siden
It had to happen. The transformation of Jesse has reached a turning point. His confidence has turned into arrogance. His brawn has turned into balls. It cannot be tolerated anymore. It is with great dismay that I must announce the firing of Jesse from ATHLEAN-X. We can look back with a smile however. The blossoming of a once shy and skinny young man into a much less shy and only slightly less skinny 25 year old is something to behold. What started as simply a set of eyes burning holes into the souls of those watching had become a human being that was damn near lovable. His muscle growth inspired many. His intros inspired none. Well, let me be clear on this. His previous intros brought nothing to the table but that is not to say that he did not have a new new new new intro that would have stunned even the likes of Scorcese and left Hollywood clamoring for more Jesse. But alas, there is nothing left to say but goodbye. Jesse we loved you, but don’t let the door hit you in the ass on the way out. From now on I’ll continue to make videos with your suitable replacement, Raymond the skeleton. Don’t worry, the viewers may never recognize the difference. In the meantime, if you’re looking for a program to help you build muscle (none of which Jesse availed himself of in the time he spent at A-X) then be sure to head to athleanx.com at the link below and pick the program that best matches your goals. Train like an athlete and build ripped, athletic muscle fast. For more videos and to remember Jesse fondly, be sure to subscribe to our channel here via the link below and remember to on your notifications so you never miss a new video when one is published Step by Step Workout Plan - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Lose “Stubborn” Belly Fat (GONE IN 4 STEPS!)
How to Lose “Stubborn” Belly Fat (GONE IN 4 STEPS!)
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If you want to see how to lose stubborn belly fat and get rid of it once and for all, then this is a video that you don’t want to miss. Here I’m going to ask you 4 tough but important questions that you will need to answer honestly. When you do however, I can promise you that you will lose your belly fat for good and never have to worry about it coming back again. Losing fat is one of the easiest and hardest things to do when it comes to getting in shape. This is because science makes it very clear what the process is. The issue however is that sticking to what science says we should do can become challenging and fat loss can stall pretty quickly. That said, the first thing we all must do is look in the mirror. No, not to look at the areas where you are storing your stubborn fat like on your belly, hips or love handles. Instead, you need to look in the mirror to face the tough assessment that is often times needed to get over the hump. You first must be willing to address the “how to lose stubborn belly fat” question. Is it really stubborn? Meaning, are you carrying just too much fat around your waist because your overall body fat levels are high or are we talking about the last few percentage points of fat levels that stick around despite your best and most consistent efforts. If it’s the former, then increasing the consistency with which you do the right thing will quickly get you to the next level of fat loss. If however you believe you are doing everything you can but still can’t seem to get to the lean ripped level you want to be, then the additional questions will help to dig into the “why”. We start with drinking. I understand that the desire to drink is driven far more by social benefits than it is by simply trying to quench your thirst. For this reason, it is often something that many people are unwilling to forgo. I can tell you this however. With the rapid pace that one is able to consume and pile up liquid calories along with the metabolic impact that alcohol has on your ability to burn fat, drinking is always going to make it more difficult to get ripped and lean and to lose body fat than not drinking. That said, you have to ask yourself how important it is for you to have a six pack. If that doesn’t mean as much to you as partaking in certain social activities then you will have to find the balance that makes you most happy. This is going to be individual for everyone and nobody should place their expectations on you, me included. Next we have to discuss your nutrition. No pursuit of fat loss can occur without a frank discussion about what you are consuming every day. In order to lose fat you have to be in a calorie deficit, period. How you get there however, is very important. If you use crash diets and carbohydrate exclusion methods, you are likely never going to see the long term success you should in trying to lose fat and will be unhappy when you put back on any weight lost. If you are in a deficit but still have to lose belly fat, then you have to assess three other areas discussed in this video. The first is the cleanliness of your diet. How healthy are you really eating? Often times, this is not as good as you may think it is. If however you insist that it is good but you have more fat to lose then you next must evaluate your portion sizes. If this is good still, then you have nothing left but to be honest about your consistency. Here is where an assessment of your cheat meal frequency comes in. From here, your training must be evaluated. You must train. Diet alone is never going to be enough when it comes to losing belly fat forever. A training plan that consists of more than just cardio is necessary if you want to build lean muscle tissue capable of helping to increase your metabolism and get you burning more calories more easily. Here is where 3-5 time per week weight training with an inclusion of barbell complexes is ideal. Finally, ab training is something you will want to do as well. Not because there are any spot reduction benefits of this but because when these muscles are developed you get a visual impact that often helps to motivate you to keep doing more of the other things mentioned earlier. If you are looking for a step by step workout and meal plan that will get rid of belly fat, get you more ripped than ever and help you to build athletic muscle, be sure to visit athleanx.com at the link below and check out any one of the ATHLEAN-X programs that best matches your current goals. If you are looking for more videos on how to burn fat as well as ab workout videos to lose belly fat, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Step by Step Workouts and Meals - athleanx.com/xero Subscribe to this channel here - noburn.info
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
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If you want to get a bigger chest at home, this one pushup workout will help you to build a big chest in just 22 days. The key to this home chest workout is that it progresses you through various pushups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your chest while increasing the number of pushups you can do in one set by half. The way this pushup workout works is by first establishing your max pushups to failure in a set. From here, you rest two minutes and attempt to complete one and a half times this number in something we call “grinder style”. This means, you are allowed to rest along the way but you cannot put your knees on the ground, stand up, or lift more than one hand off the ground at any one time. From here, we start a series of three non-testing days. In these workouts, the goal is to perform a specific pushup variation for the same number of reps that you did on your max pushups from the most recent testing day. Here however, you are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pushups over the next 3 weeks. The second half of the non-test day workouts require that you go back to performing standard pushups, except this time you have to complete your maximum plus 10 percent (on the first non-test day in a block) 20 percent (on the second non-test day in a block) or 30 percent (on the third and final non-test day in a block). Again here, you do not have to perform these pushups unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause if needed to do so. The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pushups at the start of each new block since you will likely be increasing your overall pushup and chest strength meaning that your number is going to increase. Each block is based on the number of max pushups that you are able to achieve on the test day that starts the block. We continue until we reach our final day of the 22 day workout for a bigger chest. Here, you are to go back to your original max number of pushups from day 1 and attempt to complete one and a half times this number, unbroken. This is not to be performed in grinder style. These are straight pushups. You will be amazed at how many more pushups you can do now than you could just 21 days ago. When you want to build a big chest fast, you have to attack your pecs with a plan. This 3 week workout will progressively overload your chest and introduce variations of pushups that will build not just your chest but help you get bigger shoulders and triceps as well. The fastest way to build a big chest at home is to increase the volume of the most classic chest exercise there is. This home chest workout will get your chest growing quickly. Try it out and be sure to share it with a friend to see who makes the better chest gains in three weeks. Push each other to keep at it and keep checking back to make sure you never forget which chest exercise you need to do along the way to your final test. If you’re looking to get a bigger chest and more, and only want to use your own bodyweight workouts to do so, be sure to look at the ATHLEAN XERO program available at athleanx.com via the link below. Start trading in workout length for intensity and see how much bigger your chest can be with intense home chest workouts like this. For more videos on how to build a bigger chest and the best home chest workout, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)
10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)
4 måneder siden
If you have just 10 minutes and want a home shoulder workout that will let you build big shoulders at home, then this is the video for you. Here I show you a workout for shoulders at home that requires just a single heavier dumbbell or a pair of lighter dumbbells. No matter which one you choose, you will be able to complete your shoulder workout in just 10 minutes and start seeing results fast. The key to this shoulder workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of light dumbbells laying around. Furthermore, we often have a single dumbbell that is on the heavier side. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done. That said, let’s start breaking down the lighter dumbbell shoulder workout. The key to the effectiveness of this home workout for shoulders is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the shoulder exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes. If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your delts, simply rest as briefly as possible and get back to cranking out your reps until the time is over. The exercises, sets and reps in this lighter dumbbell home shoulder workout are as follows: Light Home Shoulder Workout - 1 1/2 Laterals - 45 sec on / 15 sec off x 2 - Dumbbell H Raises - 45 sec on / 15 sec off x 2 - Dumbbell W Raises - 45 sec on / 15 sec off x 2 - Urlachers - 45 sec on / 15 sec off x 2 - Kneeling Speed Presses 45 sec on / 15 sec off x 2 If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this shoulder workout. Just like the lighter version, you will be able to do this entire workout for your shoulders at home. The best part is, you will only need a single heavy dumbbell to get the job done. By alternating the reps on many of these exercises, you will effectively split the load between the right and left shoulders during the one minute period which will allow you to get about 10-12 reps on each arm before the time of each set is complete. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level. The exercises, sets and reps in this heavier dumbbell home shoulder workout are as follows: Heavy Home Shoulder Workout - Cheat Lateral - 1:00 on / 1:00 off - 1 Arm Clean and Press - 1:00 on / 1:00 off - 1 Arm High Pull - 1:00 on / 1:00 off - Gravediggers (biceps) - 1:00 on / 1:00 off - DB Pressouts - 45 on / 15 off - Power Pushaway Burnout x 1:00 Keep in mind, following your last db press out exercise, you will take just a 15 second rest before you finish off your workout with a power push away bodyweight shoulder exercise for 60 seconds. The goal is to try and complete the entire minute without falling to your knees. This is tough but something you can do if you put your mind to it. If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan. For another at home shoulder workout and workouts for shoulders at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)
Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)
4 måneder siden
If you wake up with stiff, tight muscles and wish there was a single simple stretch you could do that would make you feel amazing, you have come to the right video. Here I’m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back and shoulders that anyone can perform in just seconds. The key to understanding the benefits of this morning stretch is to first take a look at what it is we are trying to undo from sleeping. In general, people sleep with their arms down at their sides all night. This will lead to tightness in the lat muscles that can only be relieved with a raising of the arms up overhead and out in front of the body. The hip flexors tend to get very stiff and tight as well. This is because, as we sleep, the pelvis sinks into the soft mattress bringing our hips into slight flexion. At no point will the hips reach full extension let alone slight hyperextension, and therefore the need to really bend backwards and get that motion is extremely present when you first jump out of bed. The next spot up the kinetic chain, the thoracic spine, is another place that tends to get stuck in a flexed position from the soft mattress. This is called kyphosis. Not a permanent one mind you, but one that is induced by sleeping on your back for 6, 8, 10 or even 12 hours a night. Spending too much time in this position is sure to create adaptive tightnesses that need to be addressed if you want to feel amazing within the first few minutes of waking. Throw in the additional factor of a lack of thoracic rotation and you have one more thing you want to be sure you address in order to feel loose and spry. Sleeping on your side does not fix this issue. In general, when you sleep on your side you bring your hips along with you. This lack of differential between the hips and shoulders will do nothing to promote the healthy rotation through the thoracic spine that is needed to keep you feeling fully mobile and loose. So what do you do? One simple morning stretch that is going to promote proper motion of all the joints mentioned above while at the same time activating the glutes (a chronically underactive muscle group) that can be done by anyone no matter what their age, strength or ability level. All you have to do is lay on the ground and do what is called a bridge reach over. To perform the bridge reach over, bend the knees to about 90 degrees and dig your heels into the ground. Lift your butt up in a normal bridging motion and as you do, reach your right arm up and over your left shoulder (attempting to touch the ground with your hand). You will need to drive extra hard with the glute on the right leg to help you do this. By doing so however, you will find that you reach a level of full hip extension that you simply cannot achieve with a normal hip bridge. Lower the hips and bring the arm back down to your side and immediately alternate to the opposite arm. Continue alternating reps, 5 to each side for 1-2 sets, and you will feel an immediate difference in how loose your joints and muscles feel. The bridge, as mentioned, will not only activate the glutes and get them to work in concert with the hamstrings but their activation will help you to reach further overhead to promote a better hip extension mobilization. The thoracic spine extension and rotation is going to be assisted by the distance of your reach. Push up harder with the glutes, reach further with the hand, promote more thoracic extension and rotation of the mid and upper back. Throw in the extra stretch that you’re getting on your lats by the forward and elevated reach of the arm and you’ve got an incredible stretch that you can do every morning that will provide instant relief of stiff, tight muscles. If you are looking for a complete program that approaches all elements of your training (stretching, training, nutrition, and supplementation) with the same science based approach and want to be able to do it at home without any equipment at all, click on the link below to check out our XERO program at athleanx.com. For more videos on how to stretch properly and the best stretches for hamstrings and hip flexors, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
How to Get Brutally Strong at Home (WORKS FAST!)
How to Get Brutally Strong at Home (WORKS FAST!)
4 måneder siden
If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your strength gains as a result. The key to building strength and getting stronger on all of your big lifts like the deadlift, bench press and squat is understanding that you are only as strong as your weakest link. The home environment actually gives you a chance to work on those weak links even better than you can at the gym. The reason for this is mostly due to time and convenience. Let’s face it, many of us hit the gym with a limited amount of time to get our work accomplished. Spending our time working on smaller corrective exercises is likely not going to happen. Instead, while we are there we focus on the bigger picture. Performing sets of squats, deadlifts and bench are going to be much more valuable given the limitations we are training under. That doesn’t mean however that the stuff you don’t get to is unimportant. This is where the big misconception is. Instead, you need to find time to get the corrective exercises in, and when you realize you can perform many of them without any equipment or minimal equipment, the possibility of getting these done separately at home becomes that much more likely. So we identify 5 simple moves or areas of focus that will deliver the biggest bang for the buck. The first of these is something called “straight arm scapular strength”. The key to improving this is that it helps to maintain stability of the shoulder girdle through movement, particularly on the deadlift. If you lack stability in the shoulder blade you will never be able to stay tight enough on the deadlift to lift as much as is possible let alone perform the more difficult calisthenic movements like the front lever or front lever raise. You can do this with a band by doing either a straight arm pushdown or by performing an assisted front lever raise. The key is to keep the arm as straight as possible while you drive down into the bar and lift your body via this downward force, not by lifting with the abs. The next thing you will need is to work on horizontal pressing stability. The key takeaway here is that this has a high degree of translation over to your performance on the bench press. A properly executed bench will consist of a bar path that goes lower on the chest on the descent and higher up towards the head at the top. Given this information, the front delts provide a great deal of the stability to the bar at the bottom of the lift. You can train this via the saw variation of the pushup shown here. If you want a greater carryover to the close grip bench press, you can simply change the position of the hands to angle 45 degrees backwards. This will get you greater triceps long head engagement and assist your strength levels for the same reasons as above when you go back under the bar to do the close grip bench press. To round out the big three, you need to find ways to increase your squat as well. Here, the bulk of your additional efforts should be on strengthening your ability to maintain proper thoracic extension. The reason? Whether you are doing high bar squats or low bar squats, thoracic extension is key to not only keeping the bar positioned safely and properly on your back but to maintaining proper bar path during the lift. The hips are also an area of needed extra attention. The mistake people make is focusing too much on how they work in the sagittal plane. They are probably even more important to be strengthened in the frontal and transverse plane. We can do this while working on the abductors and adductors of the hips as well as the hip rotators with a few simple banded exercises or even some bodyweight exercises that don’t require any additional equipment. Finally, overhead pressing or vertical pressing strength is another area of critical attention if you want to maximize your strength. Here it is the shoulder stabilizers that often go underserved. A few options are shown depending on the level of your ability. For a complete program that overlooks none of the important physical aspects needed to be brutally strong, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how fast you build your strength while at the same time, developing an impressive physique that stands out from the rest. For more videos on how to get strong fast and tutorials on how to deadlift and bench press for maximum strength, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
15 Minute Fat Burning Home Workout (NO EQUIPMENT!)
15 Minute Fat Burning Home Workout (NO EQUIPMENT!)
5 måneder siden
If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym. The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it. There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level. If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly. There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round. Here are the specific exercises in this home fat burning workout. Lower Body Segment: Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Sidewinders x 30 seconds all levels Rest 30 seconds and move onto Upper Body Segment Upper Body Segment: Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Hover Pulses x 30 seconds all levels Rest 30 seconds and move onto Core Segment Core Segment: Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv) V-Sit Pulses x 30 seconds all levels Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken. This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level. Keep attempting to move up a level if you are easily completing it at the current one. For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete in the confines of your own home living room. For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
How to Build Big Biceps at Home (NEVER DO THIS!!)
How to Build Big Biceps at Home (NEVER DO THIS!!)
5 måneder siden
To build big biceps at home, you have to start by doing the right exercises. Doing things like the biceps pushup is not going to help you in your pursuit of bigger biceps. In this video, I show you exactly why by breaking down the movement and showcasing the lack of true biceps function in the increasingly popular calisthenics exercise. To begin with, it is imperative to understand that a muscle is built through overloaded tension and resistance. In the case of the biceps pushup, this is sorely lacking. As a matter of fact, the only muscle group getting the necessary applied tension and overload is the one on the opposite side of the joint - the triceps. If you break down any pushup movement you will see that the work is being done to overcome the flexed elbow position to get your elbow into an extended or straightened position. This is crucial to understand. Overcoming a resistance to elbow extension is a accomplished by the triceps not the biceps. It doesn’t matter that your elbow is in a flexed position at the bottom of the home exercise. That is happening for free. The downward force of gravity is going to drive your body down flat to the ground without any extra help from your muscles. So it helps to break down the real function of the biceps to better understand what is happening here. First, and most important, the biceps muscle has the ability to flex or bend the elbow (bring the hand closer to the shoulder by bending the elbow joint). As mentioned, while this bent position is achieved at the bottom of the biceps pushup you are not actively working to get into this position. Your body is simply dropping to the floor and giving into the force of gravity to get here, diminishing any work being done by the biceps. Second, the biceps has the ability to supinate the forearm. Once again, while the forearm is in a position of supination (facing forward) at the bottom of the exercise it doesn’t mean that it was actively contracted to get into that position. As a matter of fact, you are actually locking your forearm into this forward facing position by placing your hands on the ground, further negating any active contraction of the biceps to keep you there. Third, the biceps are capable of weak shoulder flexion. This is the only element of the three that might even remotely be taking place in this biceps home exercise variation. That said, even here however you are not flexing the shoulder to shoulder level at all but simply taking it from a position of great extension behind the body to one in less extension (thereby flexing it somewhat to get to the finish position). Nonetheless, the amount of biceps contraction that contributes to this is minimal at best. The only thing the biceps can contribute, however minimally, is to the stability of the body during this home exercise. If you think about it, the tendency would be for the body to lose balance and tilt forward at either the top or bottom of the movement. This is because the hands are placed back towards the hips, shifting the center of gravity backwards and creating the tendency to be off balance to the front. What the biceps would do here is simply try and contract to pull your body backwards and rebalance the center of mass. The problem again however is that the biceps cannot do this since the hands are unable to move or slide on the ground, meaning that there is no active shortening of the elbow. Once again this minimizes any real significance of the muscle. If you are trying to build big biceps at home you need to look elsewhere. The first place you can look is to other bodyweight exercises for biceps if you lack any equipment. There are a few to pick from. The key element to all of them however is that they resist elbow flexion not extension. Realize that all of these, while options, are decent but inferior to things you can do with a pull-up bar. With a pull-up bar, things like chinups, weighted chinups, eccentric chins, biceps chin curls and even one armed chinups are exercises that can be done to build big biceps without ever needing to step foot in a gym. The key is understanding what it is you are trying to accomplish with the home exercises that you are using and that is when all new arm gains and big biceps can be achieved. If you are looking for a complete program that requires no equipment at all and uses just your own bodyweight for the resistance, head to athleanx.com and check out the ATHLEAN XERO program. You can see first hand just how quickly you can build muscle at home with home workouts by training like an athlete for just 6 weeks. Visit the link below to check it out. For more home biceps exercises videos and home workouts for biceps, be sure to subscribe to our channel here on youtube via the link below and do not forget to turn on your notifications so you never miss a video when published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)
The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)
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The 10 greatest home exercises you can do to build muscle at home and hit your entire body are laid out here on one comprehensive video. Some tough choices had to be made, but what you have here are the best home exercise options for hitting the back, chest, legs, arms, shoulders and even your rotator cuff. The criteria for the selections of these was that they were primarily bodyweight exercises that could be done without a large home gym or expensive equipment. We start the list with the two best home exercise routines for the back. Here we can’t look anywhere else but to the pull-up. This amazing back builder is one of the kings of all upper body movements regardless of whether you’re training at home or in the gym. All that is needed is a simple doorway pullup bar, which is a rather inexpensive piece that you’ll want to grab. Because the back is so important and often undertrained when it compares to the anterior chain muscles like the chest and shoulders, I’m including a second exercise. This one is called the human pullover. The key to performing this one is to not let the abs do the work but rather the arms. This is similar in appearance to the human flag but it works the lats if you do it right. Instead of lifting with the pelvis, think of pulling the lower body up towards the ceiling by driving your hands into the fixed anchor point. Next we hit the chest and the best way to do that is with a variation of the pushup that includes the all important adduction of the shoulder to maximize chest contraction. Normally, with your hands fixed on the ground during a push-up, you are unable to drag your hands closer together as you come up to complete the squeeze on the pecs. If you rotate your body however, you can get more adduction at the shoulder on every rep. This can be done as an incline if you need a slightly beginner home exercise option instead. The biceps are easily worked in the home gym with nothing more than the pull-up bar we already mentioned. Perform the biceps chin up to build bigger biceps at home. Instead of pulling your body straight up and down however you want to slightly lean yourself back and pull close as you come up. This is basically to simulate the curling of the bar during a barbell curl except this time you are curling your body up to a fixed bar. The triceps are hit with the upright dip. This can be done with a pair of chairs. Maintain an upright torso to keep your arms held tight to your sides and maximize the contraction of the long head of the triceps. When your arms are out in front of you during a traditional chest dip, you are unable to get this complete contraction of the long head making this variation invaluable when building triceps at home. The legs can be trained quite effectively in a home workout if you are willing to invest in a resistance band. The extra resistance is something that is often needed to overload the stronger muscles of the quads when access to barbells or extensive gym setups is not an option. The Bulgarian Split Squat with a band is an amazing way to train the quads, simulating around 40-50 pound dumbbells with one single piece of resistance tubing. The glutes and hamstrings are hammered quite well with the combination of the glute/ham raise and the slick floor bridge curls. Remember to keep both the glutes and hams engaged and firing together to enable them to assist each other, as they desire to perform, throughout both of these exercises. Finally, the shoulders are easily able to be overloaded via the handstand pushup. This is one brutal upper body builder and can fit into any workout program for building big shoulders at home. Take the set to failure and watch as your shoulders grow practically before your eyes. If you can’t do this quite yet however, you can always do the dive-bomber pushup alternative shown here as well. This showcases what I believe are the 10 greatest home exercises of all time. Your picks may be different. The key is this, no home workout program can be complete with just 10 exercises. You need to hit your body from more angles and with more exercise variation to get the most out of what you are capable of in terms of muscle growth. The XERO program at athleanx.com is designed to do just that without requiring any equipment at all. Check it out at the link below. For more videos on how to build muscle at home with the best home workouts and the best home exercises for building muscle, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
Home Chest Workout for Hardgainers (NO EQUIPMENT!)
Home Chest Workout for Hardgainers (NO EQUIPMENT!)
5 måneder siden
If you wish your home chest workout would help you to build a bigger chest without equipment but it hasn’t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big chest at home without dumbbells, bench press or any equipment at all. The key to the structure of these exercises is that they are stacked in order of difficulty. You pick the one that is most challenging to you and work your way backwards from there. Here is how it works. Start by identifying the chest exercise that is most challenging for you and that you can get a maximum of 3 to 8 reps on before reaching failure. This becomes your starting exercise. Perform 4 sets to failure of this movement and immediately perform a crossover isometric squeeze to fully adduct the arms across the chest and take advantage of the complete chest contraction. Your goal is to squeeze this contraction of the pecs as hard as you possibly can for the entire 30 seconds. As soon as you are done with this, rest 2 minutes and repeat until all 4 sets of your most difficult exercise are finished. From here, you move backwards through the alphabet 3 letters. So if you were to complete the E exercise as your first chest exercise then you would be doing a drop set of the D, C, and B exercises. The goal of your chest drop set is to not rest between the exercises and to take each one to failure. By training to and through failure, you are eliciting a strong metabolic stimulus for overload. In the absence of the heavy weights more commonly associated with training in a gym, this home chest workout option gives you a strong alternative for taxing your chest muscles without equipment or machines. The exercises are stacked in such a way so as you should be able to continue to perform reps even after you have reached failure because they are mechanically easier than the one that preceded it. For example, even in the beginner version of the workout you will be ending with a combination of hand release pushups from your toes, incline pushups (which takes some of the load of gravity off of the body to make them easier) and finally pushups from your knees (which further unweights your body and makes it even easier to continue). The point is, you should always be able to come up with three exercises that are sequentially slightly less difficult giving you the option to keep repping out even when you thought that you had nothing left in the tank. Don’t feel constrained by this workout on the high end either. You can always choose a few more difficult versions of the pushup (some shown in the video) that can serve as your F exercise or even a G exercise. If you were able to do this crazy G exercise then you would perform 4 sets of that supersetted with the crossover isometrics and then perform your 3-4 rounds of the giant set drop set, this time with F,E and D chest exercise comprising it. The key is, there are no excuses when training outside the gym and performing home chest workouts for mass. You can still get results, you just have to change the stimulus that you are attempting to create on the pecs to drive that growth. In the case of chest workouts at home, the best thing you can do is know how to utilize progressive exercise difficulty to your advantage to create an overload that can help you to grow a bigger chest anywhere. If you’re looking for a complete home workout program that builds more than just your chest, head to athleanx.com via the link below and check out the ATHLEAN XERO program. This 6 week program will help you to build ripped athletic muscle without leaving your home and includes a meal plan to help you get shredded and lean at the same time. No guesswork, just impressive muscle fast. For more videos on how to build a big chest at home and the best home chest workout to follow, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle With No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)
How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)
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The pushup is one of the most versatile upper body exercises you can do and it doesn’t require any equipment at all. The key to its versatility however is understanding all the different pushup variations that allow you to hit every muscle with this popular home bodyweight exercise. In this video, I’m going to show you 18 different pushup variations that will allow you to hit your chest, quads, shoulders, back, triceps, core and even your legs. We start with the obvious chest targeting that the pushup affords. The push-up is probably best known for its ability to help you build a bigger a chest, especially when training from home. That said, you can increase the stimulation on the chest if you do what is shown. First, instead of trying to push your body off the ground you want to think about squeezing your body off the ground. The best way to do this is by applying an inward force on the hands which will create an isometric adduction of the arms. This increases chest muscle activation and recruitment. You can also perform something called the rotating pushup. This uses relative adduction which also helps to increase the activation of the pecs and better chest results over the long term. We can also influence the amount of shoulder work we get from the pushup. Here, you want to move your hands back closer to your waist. This immediately shifts the majority of the workload to the front delts rather than the chest. Obviously, changing the angle of your body will also have an impact on the amount of work done by the shoulders. A pike or handstand pushup variation is sure to place a heavy overload on the delts. Even a middle delt variation can be done to simulate the action of a side lateral raise without needing a single dumbbell. The interesting thing is that not just the triceps, chest and shoulders can be influenced by the right variation of a pushup. You can also get muscle groups involved that aren’t typically involved in this popular bodyweight exercise. The best example of this is with the sliding pulldown pushup. You are re-creating one of the best back and lat exercises, the straight arm pushdown, and adding a pushup to the end of every rep. Here you lay face down on a slick floor like a tile or wood floor. You pull your body across the floor by adducting your elbows tight and into your sides. At the top of the pull, perform a pushup and then smoothly slide your body back out until you get a great stretch on your lats. Other more direct back exercises such as the back widow can be performed as well to hit more than just the lats. The upper back muscles including the rhomboids, upper traps and posterior deltoid are hit hard by this amazing posterior chain pushup version. Lastly, it’s not only possible to train your legs with a pushup but one variation in particular may be one of the best of any pushup you can do. This would be the glute/ham raise push-up. Here you are going to eccentrically contract the glutes and hamstrings to lower yourself to the ground and utilize the push to get yourself back up to the halfway point, at which point your glutes and hams can contract to power you back to the top. The quads can also get in on the action with a more conditioning based variation called the rolling squat pushup or something more targeted to their prime action of extending the leg under load with the TKE pushup. The fact is, this exercise can be much more than just a great chest, tricep and shoulder builder. Use some of the push-up variations shown here and see just how much more muscle growth you can get out of your body with just a single move. If you are looking for a comprehensive, step by step home workout program that requires no equipment at all, be sure to head to athleanx.com via the link below and check out the ATHLEAN XERO program. For more pushup variations and home exercises to build chest and upper body muscles, be sure to subscribe to our NOburn channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
The PERFECT Home Arm Workout (Sets and Reps Included)
The PERFECT Home Arm Workout (Sets and Reps Included)
5 måneder siden
Home arm workouts often don’t produce the same results as those workouts performed for your biceps and triceps in the gym. That doesn’t have to be the case however. In this vide, I’m going to give you a complete home workout for arms that is going to help you build bigger biceps and triceps without having to feel as if you are leaving gains on the table. The key to the effectiveness of this perfect arm workout is the use of some common household items that you may never have known were so valuable for creating killer arm exercises. This home arms workout consists of both a beginner and an advanced version so everyone has something to do. The variations on the two versions however are minimal as most of the exercises can be done by all with a small modification made to the amount of weight being lifted. That said, the differences will be highlighted and the complete workouts will be posted for each level at the end of the video as always. As mentioned, this arm workout is designed to help you build bigger arms when you are not training in a gym. There are no sacrifices made here so you can feel free to continue to do this even if training at the gym is an option for you. Most of the arm exercises included here are ones that are designed to maximize hypertrophy and muscle growth. The rep ranges performed are going to largely be in the lower to mid rep range with the goal being to modify the exercises in such a way so as to create muscle failure within those ranges. Here is how to construct the perfect home arm workout: HOME BICEPS EXERCISES 1. WEIGHTED CHINUPS 3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range) Note: Beginners may swap in seated chinups here if chins are too difficult. 2. BICEPS CHINUPS 2-3 sets of 10-12 reps to failure Note: Beginners may swap in inverted chin curls if this exercise is too difficult. 3. WAITER’S CURLS 2-3 sets of 10-12 reps to failure 4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS 2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failure HOME TRICEPS EXERCISES 1 WEIGHTED UPRIGHT DIPS 3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range) Note: Beginners may swap in feet assisted dips here if dips are too difficult. 2. TRICEPS PUSHDOWNS 2-3 sets of 10-12 reps to failure 3. TRICEPS PUSHAWAYS 2-3 sets of 10-12 reps to failure 4. TRICEP PUSHUP TRIO 2-3 sets to failure on each pushup as one giant drop Note: Beginners will perform each of these variations from their knees. If you are doing this workout just to try it out, be sure to give it your best effort. The key to home workout effectiveness is to put in as much effort as you would the gym. Many get comfortable training in their home and they approach their workouts with a different level of intensity. As long as you train hard here, the arm exercises chosen for this home arm workout are going to deliver bigger biceps and triceps in a relatively short period of time. For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks. For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. The perfect home workout is just one example of a total body workout that you’ll want to be sure to check out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)
Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)
6 måneder siden
If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques. The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life. It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer. That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs. The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens. That said, here is how this extinction style ab workout breaks down. There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibers. The key to getting six pack abs is that you perform them for the given rep or time range. If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the workout and complete it in the same manner. The exercises are as follows: W Raises x 5 reps (lower abs) Black Widow Knee Slides x 45 seconds (bottom up rotation) Butterfly Sit-ups x 10 reps (midrange) Seated Corkscrews x 45 seconds (obliques) Levitation Crunches x 10 reps (upper abs) Sit-Up Elbow Thrusts x 5 reps each side (top down rotation) This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed. This is a killer but it is an ab workout that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body. For more ab workouts to get a 6 pack, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes
NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes
6 måneder siden
Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In fact, it is possible to build muscle at home with little to no equipment if you get all of these right. So that said, let’s dive in and start making sure you are. First, you must not focus so much on the equipment that you don’t have and instead look around at the opportunities you do have. I covered in a recent home workout video how you have countertops, stairs, doorways, hardwood floors and even tables that you can use to get a complete total body workout with nothing but your own bodyweight. Watch that if you feel like you are out of ideas for what to do now that your gym is closed. Next, in a rush to overcompensate for the lack of a gym people will attempt to do home workouts and exercises that are simply too difficult for them. What happens here is that they either get hurt or just become discouraged when the results aren’t satisfactory. This is because they would have gotten much more out of doing the exercises that were appropriate for them and that they had done with proper form and intensity. Third, exercise variety is key when it comes to training at home. This is not because you are trying to create muscle confusion or “shock the muscles”. Instead, this is because the variety of home exercises is what provides the easiest path for overload. Slight changes to the same exercise can provide a totally unique stimulus to the muscles you are trying to train and lead to new muscle gains. Speaking of overload, the fourth mistake relates to how many will program for it in the form of specific rep counts with home and bodyweight workouts. This is a mistake. One size does not fit all when it comes to calisthenics. Instead, train to failure or just shy to ensure that you are neither underserving or over serving your abilities in your workouts. The fifth biggest home workout mistake is relying too much on cardio or hiit movements instead of strength building exercises. Look, I love burpees, mountain climbers and jumping jacks but they are not going to build muscle. Doing too many of them in your home workout routines will cause you to lose muscle instead of build it. You need to focus the majority of your efforts on exercises that build muscle like pullups, handstand pushups and more. The sixth biggest mistake is forgetting to train your back at home. Not only will this lead to an underwhelming physique but it will create muscle imbalances that lead directly to the seventh mistake and that is bad posture. Finally, the last three relate to the implementation of your workout routine into a new routine. If you don’t plan to get your workout in at home it is too easy to find yourself being too random and skipping your workout all together. Schedule it into your day and FaceTime a friend if needed to hold yourself accountable. Don’t do it in your living room either if you can avoid it. Too tempting to hit the couch during a rest period and never get off of it. To build muscle at home you have to be willing to avoid the biggest workout mistakes. These are just a few of the things that people tend to do at home when they are doing total body workouts that hinder the muscle gains that they see. If you want to build muscle at home and do it without equipment you have to use a workout that doesn't make mistakes like these. If you are looking for a complete home workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Build solid muscle at home without any equipment in just 6 weeks and see how powerful the right bodyweight training can be. For more videos on how to build muscle at home and the best home workouts you can do to build bigger muscles, be sure to subscribe to our channel here via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
Home Pull-Up | Push-Up Workout (ALL LEVELS!)
Home Pull-Up | Push-Up Workout (ALL LEVELS!)
6 måneder siden
A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it. We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too. If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare. If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups. Finally, even if you can’t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead. That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout. You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds. After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2. The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can’t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases. You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout. Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx.com at the link below to check out our total bodyweight workout called ATHLEAN XERO. No bars, bands, benches or bull involved in this program. Just results. If you want to see the perfect home workout video or other workouts you can do from home, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
29 Home Exercise Hacks (TOTAL BODY!)
29 Home Exercise Hacks (TOTAL BODY!)
6 måneder siden
If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to get your workouts in doesn’t mean that you can’t effectively train your body. All you have to do is open your eyes to the possibilities in your immediate surrounding. Many people think that they don’t have enough room or money to afford a good home gym. That’s not true. You can do so many exercises that you may never have realized you could just by using some handy pieces of equipment around your house. The first is your staircase. In the gym, either a bench or a plyometric box is used to perform lower body step up variations, box jumps and even lunge combinations. The stairway in your own house or apartment complex can be just as useful. You even have the option of stepping up one or two stairs at a time to decrease or increase the difficulty as needed. The upper body can be worked too, such as using it to perform decline pushups for your upper chest. The kitchen is also an amazing place to find new exercise opportunities. For instance, if you have a corner to your kitchen counter you can do all sorts of dips (for the chest or triceps) as well as hanging ab exercises. Instead of having to hang on a bar at the gym to perform hanging leg raises or knee raises for example, you can simply support your body in the corner and do the exact same movements without having to sacrifice the benefits. Ever thought about using your hardwood or tile floors to your advantage in your workouts? This is one of the best ways to get your posterior chain muscles fired up. Take off your shoes and leave your socks on. Perform exercises like the hamstring bridge and curl to make your glutes and hams work in concert as intended. Turn over and perform upper body pulldowns for your lats, an area that is often hard to work when you don’t have the normal equipment options from the gym. Don’t underestimate the value of your doorway either. As long as you have a solid door jamb, you can use it to perform either pullups or chinups. The extra benefit of the climbers grip makes it even more demanding than a normal pullup on your forearm and gripping muscles. The door jamb itself can be used to work your shoulders too. Both the deltoids and the rotator cuff can be trained by either an isometric lateral raise or the home face pull variation just covered in a recent video. If you are looking for replacements for the dumbbells or weights that you would use at a gym there are actually plenty. One of my favorites is a poland spring water jug. When full, these weigh in at 40 pounds. This can be used for biceps curl variations, one arm shoulder cleans and even shoulder pressing over and back. The extra benefit of the sloshing of the water is that it demands more muscle stability and control throughout the explosive movements making them even more challenging. Broomsticks, tupperware lids and even your own computer are other helpful things laying around your house that can be turned into exercise machines by the time this video is over. Don’t be afraid to explore all of them. If you are looking for a complete home workout program that you can do without any equipment at all, and have a step by step meal plan included as well, be sure to check out the ATHLEAN XERO program at athleanx.com at the link below. For more home workout videos and home exercises that you can do anywhere, be sure to subscribe to our youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle with No Equipment - athleanx.com/xero Subscribe to this channel here - noburn.info
Do This Home Exercise EVERY Day! (NO EQUIPMENT)
Do This Home Exercise EVERY Day! (NO EQUIPMENT)
6 måneder siden
If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym. The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don’t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it’s going to take to get the benefits mentioned above without turning this into a workout of its own. The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation. As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine. The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don’t want, especially with the elevation of the arms if you choose to do so. The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull. If you don’t have a towel but do have your old gym bag (that you’re not using right now as you stay at home to workout), you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don’t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise. Finally, if you don’t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally. As always you have the option to add the extension of the arms overhead for the extra lower trap engagement. Give this a try and let me know how it works for you. Remember, just because you train at home doesn’t mean that you can’t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to check out athleanx.com at the link below and grab the ATHLEAN XERO program. For more home workout videos and exercises to build muscle at home, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle at Home - athleanx.com/xero Subscribe to this channel here - noburn.info
The PERFECT Home Workout (Sets and Reps Included)
The PERFECT Home Workout (Sets and Reps Included)
6 måneder siden
Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups 3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) 4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls 5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week. For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks. For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get Big Shoulders (FROM THE SIDE!!)
How to Get Big Shoulders (FROM THE SIDE!!)
6 måneder siden
If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look of wider shoulders when viewed from the front the rear and front delts are going to create that bigger delt when viewed from the side. In this video, I’m going to show you a few new ways to build both your front and rear delts that will compliment that exercises you’re already doing to make them bigger. Now, there’s no replacing the benefit of the overhead press and bench press for building big shoulders. That said, thinking that you can do only those two exercises and that you will have the most gains possible is a mistake. Many find that adding in even a few extra sets a week of direct front delt training is a great way to build up the size of the shoulders even faster. To do this, I present the first of a few exercise options. This one is called the accommodating front raise. This takes advantage of the stretch that can be placed on the front deltoids while sitting on an incline bench that does not exist when more commonly performing this movement standing. Not only are you getting a better stretch but you are able to overload the stretch position by doing it this way. If you were to just do it from here and not do anything else however you would be limiting the range of motion that you could get on the exercise and the overall work done by the front delts in the process. This is easily solved by simply sitting up at the end of the lift. This gives you an additional twenty degrees of elevation and allows for more tension on the delts for a longer period of time. Both great stimuli for muscle growth. The next exercise that is great for building the front part of the shoulders is the dumbbell press out. The best part about this movement is that it gives those that tend to have some shoulder pain with overhead pressing an option. Even better, as you start to fatigue with the shoulder exercise you can simply shorten the distance you press out the dumbbells to keep the tension going for even longer. In that same vain, you can perform the plate 8. This movement provides more of a metabolic overload that is another known stimulus for muscle gains. Simply try and keep the plate moving at chest level or higher for 60 to 90 seconds. When the burn sets in, do everything in your power to resist giving in. Moving on to the rear delt, there are some great exercise options here as well. Keep in mind, the most important thing you can do biomechanically is get your arm into extension behind the body when trying to build this head of the shoulders. Many will do the rear delt fly thinking that this is enough to build massive rear delts. It isn’t for two reasons. The first has to do with the fact that we stop the arm before we get into extension. The second is due to the fact that we don’t ever weight the rear delt heavy enough (though it is capable of handling it). To overcome this we can do the rear delt row. Here you want to concentrate on getting the elbow back behind you and to externally rotate the shoulder as much as you can by pointing your thumb behind you at the top. The heavy seated row is a classic back exercise but it also has tremendous abilities to grow the rear delts. Modify the hand position as shown and get those elbows high. You’ll feel a level of contraction like you never felt before while still being able to load up the weights on this exercise. Of course, we can’t forget to include the face pull and the modified version of the exercise with a lat pulldown machine for those looking to really grow their rear delts. If you’re looking for a complete workout program that will help you to build the most muscle possible while training the smartest, you can head to athleanx.com at the link below and start training like an athlete today. I’ll walk you through every workout step by step to help you maximize your athletic gains. For more videos on how to build big shoulders and the best way to get wider shoulders and delts, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)
8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)
6 måneder siden
The worst bodyweight exercises are often times the most common calisthenic exercises. In this video, I’m going to show you 8 bodyweight exercises you’ll want to stop doing, and more importantly, the exercise substitutions you should make to keep the gains coming and prevent injury from doing the wrong things. We start with the popular bench dip. The reason people do this exercise for their triceps is to get a complete contraction on the muscle by getting the arm behind the body which allows for better activation of the triceps long head. The issue here is the position of the shoulder that many assume just to get in position to perform it. The head of the humerus is thrown anteriorly, which stretches and weakens the anterior shoulder capsule (an area already chronically weak and unstable on many). You can either vary the hand position as shown or switch to the cobra pushup as a way to get the same tricep benefits without the shoulder joint compromise. Next we have the popular plank. Now, while this is a core exercise performed by many it doesn’t mean that it’s a good one. Besides the fact that it is entirely remedial for almost everyone that does it (not providing nearly enough of a core challenge to adequately stimulate or strengthen your core muscles) it also tends to reinforce some postural imbalances that are already all too common, with the posterior chain muscles getting too little stimulation in favor of the anterior chain. See the plank alternatives in the video linked at the end of this video. The hurdler’s hamstring stretch is not at all the best way to stretch your hamstrings. Many will perform it but not understand why it’s so ineffective for creating actual length increases of the hamstring muscles. The issue is the amount of posterior pelvic tilt that occurs when you perform it. When this happens the hamstrings are put on slack and the stretch is greatly minimized. Instead, either do so out of a taller posture where the pelvis is rotated anteriorly or try the standing hamstring wall stretch for a much better effect. Neck bridges are just not something you want to do to your neck. Yes, they are incredibly effective for creating overload and developing larger neck muscles, but at what expense. You only get one set of cervical vertebra in your lifetime. Protect them. Avoid the compression and shearing stresses piled on your discs with this exercise in favor of the flexion and extension isometrics shown. Kipping pullups are not pullups. No further discussion needed! Scorpions are performed to increase spinal mobility and movement. The problem is, increased lumbar rotation is not something you should be aspiring to create. The lumber spine is designed to be stable. Mobility in the area should come from the hips not the low back. Instead, opt for the t-spine mobility drill shown here to attack the area most capable of giving you the rotation that you seek. Sissy squats are another bad bodyweight exercise you should avoid. It’s not so much the knees over toes that is the issue but that it is combined with the extra stretch on the quads from above that creates a tremendous amount of stress on the quadriceps and patellar tendons. Opt for a single leg modified pistol squat instead. Finally, while popular, the pushup is one of the most often misperformed bodyweight exercises around. Be sure not to cut the range of motion even a few inches here if you want to see the real benefits of the exercise. For a complete workout program where all of the exercises are selected based on science, be sure to head to athleanx.com at the link below to see how to train like an athlete and look like one in just a few months of proper training. Our Xero program is 100 percent bodyweight and requires no equipment at all. For more bodyweight exercise videos and the worst exercises you should avoid, be sure to subscribe to our channel at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
8 Minute Home Ab Workout (GUARANTEED ABS!)
8 Minute Home Ab Workout (GUARANTEED ABS!)
6 måneder siden
If you have 8 minutes, you have plenty of time to follow along with this brutal 8 minute home ab workout that requires nothing more than a single pair of dumbbells and some room on the floor. Many times, when people are doing their ab workouts at home they forget to incorporate some of the amazing ab exercises and principles that makes their gym workouts most effective. In the case of ab workouts, they forget to include the weight. Weighted ab exercises are one of the best options for developing the strength of your core and the look of your abs, especially when you are short on time. You are best advised to not simply continue to repeat exercises for super high rep counts when you have the capacity to load the exercise up with some dumbbells and create more overload on the rectus and obliques in the process. Remember, adaptation to physical stress is how muscles get developed to be stronger and more resilient. You want a strong core for more than just aesthetic reasons. Having strong abs and a rigid core are important for spinal stability and maintaining proper form when you attempt your heavier compound lifts in your main workouts. There are no shortages to the benefits you can derive from getting stronger abs, and this follow along workout will help you to do just that. So here’s what you do: Set an interval timer or stopwatch for 8 minutes. Perform the first three ab exercises for 1 minute each. Try and continue repping out for the entire minute, however if needed, you may stop and rest briefly with the idea being that you want to get back to the exercise as quickly as you can. The weight used is going to be the way that you will scale this workout depending on if you are more of a beginner than an advanced ab trainee. The first exercise up is called the dumbbell wiper. This ab exercise is designed to hit the lower abs due to the bottom up initiation of the movement. The idea is to simultaneously curl the pelvis up off the ground while twisting it. The twist will engage the obliques through bottom up rotation and help you to hit both of these muscle groups in one shot. Target the right dumbbell with your knees and then the left dumbbell by twisting your knees the opposite way. Perform this amazing lower ab exercise for 1 minute without stopping if possible. After a brief 3 second rest to simply transition to the next exercise, you are going to hold the dumbbells as if you are going to bench press them off the floor. From here, you perform an exercise called the dumbbell power-up. This move will more effectively target the mid and upper rectus abdominis and allows you to utilize more power and strength than the first exercise did. Perform this for 1 minute as well, resting only if needed and even then making sure to keep the rest period brief. After another brief 3 second rest, move onto the next exercise called the seated dumbbell twist. This exercise is a great oblique movement. This forces the obliques to control the momentum gained by the twisting dumbbells in one direction or the other. The further out to the sides that you hold the dumbbells the longer the moment arm and the more work your abs and obliques will have to do to control the weights. Try to do this for 1 minute as well. Finally, it’s time to challenge your core through a postural exercise that is sure to crush you at this stage of the game. The idea here is to simply press the weights up overhead and sit as tall as you possibly can. Maintain that extended position through the lumbar spine and don’t collapse down onto your ribcage. See if you can last the entire 30 seconds without breaking posture. This is challenging but you can do it. Rest for the remaining 30 seconds and you will have completed your first of two rounds through this brutal 8 minute home ab workout routine. If you are ready for it, attempt to complete one more round of this torture to really put that core of yours to work. Here is how it looks like all laid out: Dumbbell Wipers x 1 minute Dumbbell Power-Ups x 1 minute Seated DB Twists x 1 minute Seated DB Overhead Hold x 30 seconds Rest 30 seconds and repeat for one more round if able. If you are looking for a complete core training program that takes your entire core (including your lower abs, upper rectus, obliques, serratus and lower back) for a 12 week journey to a ripped and powerful midsection, be sure to check out the Core4 Abs program at athleanx.com. Train your abs like an elite athlete and see just how quickly you can turn a so so midsection into a powerful and impressive one in no time at all. For more follow along amazing ab workout videos and ab exercises for your entire core, be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Ripped Abs in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
How to Get Jacked Forearms (CONTROVERSIAL!)
How to Get Jacked Forearms (CONTROVERSIAL!)
7 måneder siden
If you want to get jacked forearms and you aren’t sure what forearm muscles to concentrate on, you’re going to want to watch this video. Here I show you that one of the biggest muscles in the forearm, responsible for a major portion of the size, is not even technically a forearm muscle. The brachioradialis is a powerful elbow flexor that also has abilities to pronate the forearm. Many will focus all of their forearm workouts and exercises on wrist curls and wrist extensions. This is a mistake when trying to build up mass in the forearm muscles. To start, it helps to revisit the anatomy of the lower arm. The brachioradialis starts on the upper arm bone, the humerus, and inserts on the distal end of the radius (the bone on the thumb side of the forearm). This muscle does not cross the wrist joint and therefore has no action on the wrist. This means that the brachioradialis does not extend or flex the wrist like the other forearm muscles does. In order to work it the most you need to spend your time focusing on the actions of the elbow, specifically flexing the elbow. The position with which you do this matters however. If you do it with the forearm supinated you will instantly place most of the load on the biceps rather than the brachioradialis. To get the brachioradialis you will want to have your forearm either in neutral or pronated. Here is where some controversy comes in. Many will point to the fact that the brachioradialis is strongest in the neutral position of the forearm. This is true. That does not mean however that the muscle is most fully shortened or activated in this position. It can achieve a greater level of contraction when it is both flexed at the elbow and pronated at the forearm. Does this mean that you should not train it out of the neutral position? No. It means that you can choose exercises that allow it to be trained heavier for progressive overload in this position but that you still need to include forearm exercises that allow it to be trained from a pronated position. The most classic forearm exercise when it comes to this is the reverse barbell curl. Here, you can do it with either a straight bar to achieve the fully pronated position or with an EZ bar to get a more neutral position. Remember to adjust your weights accordingly to stimulate the muscle as discussed above. Also, the amount of brachioradialis activation is higher with elbow flexion above 90 degrees so remember not to cut the range of motion short on any rep. You can also do this with dumbbells. As shown, you can hold the dumbbell with an offset grip which will help you to overload pronation at the same time that you can flex the elbow to train the brachioradialis optimally. The version shown here is good at accomplishing both and can be done with most dumbbells at the gym. The lat pulldown variation is another great option for achieving a reverse curl and training the brachioradialis to get bigger forearms. The key is to keep the bar moving behind the head and not just to the head to take advantage of the greater activation with greater elbow flexion. When it comes down to it however, if you want to get jacked forearms one of the easiest things you can do is remember to pick up the weights when you’re done with them. Yes, the position of carrying plates and racking them is one of the best ways to activate this muscle and get it to grow with the additional volume you achieve by doing this repeatedly during the workout week. Not just that, you’ll be more liked at the gym for not being that guy who never picks up his weights. If you’re looking to get bigger forearms and want to build your entire body at the same time, be sure to head to athleanx.com at the link below. Start training like an athlete and get ripped forearms and a strong athletic body in just 90 days by using the ATHLEAN-X Training System that matches your exact goals. For more videos on how to build big forearms and a stronger grip, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!
Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!
7 måneder siden
So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything else you’ve tried. The key to a bigger chest is making sure that you are activating the pecs and not your shoulders and triceps during your pressing. Some of the limitations of the bench press are known to be inhibiting the very activation that you are seeking. These are worsened by the fact that some people just aren’t genetically as predisposed to flourish with the bench press. Let’s start by discussing the biomechanical limitations of this popular chest exercise. First, the range of motion. We know that horizontal adduction of the arm across the chest (at the shoulder joint) is one of the primary functions of the pec major / chest muscles. During the bench press, your arm only goes through about a total of 80 to 90 degrees of adduction. This comes from a negative fifteen degrees at the bottom of the bench press up to about 70 degrees or so at the top of the rep. When people have a hard time building their chest they simply don’t get enough activation of the pecs to stimulate growth. This is worsened by the fact that they often substitute pec contraction for deltoid and triceps activation to move the bar. The second thing to note is that the strength curve of the bench press is descending, meaning that as the bar moves away from the chest the exercise gets easier and tension is lost on the pecs. So when the shoulder is in its most adducted position, the corresponding tension on the pecs is at its lowest. This again does not bode well for the exercise in its capacity to add lots of mass to the chest. Biologically speaking, certain individuals have lower proportions of fast twitch fibers in their chest, which only further decreases the responsiveness of the exercise to a heavily loaded exercise like the bench press. Don’t misunderstand, the bench is a formidable exercise for your chest in terms of its ability to be progressively overloaded and to create chest growth by simply applying more tension to the chest than other pec exercises. It just isn’t enough. The length of ones arms can also be a negative when it comes to seeing chest gains during the bench press. Those with longer arms will have a harder time creating the leverage needed to lift heavy weights on the exercise and therefore tend to struggle more with letting the chest lean on the delts and triceps too much for assistance during the lift. The answer to your problems is to incorporate the cable chest press with adduction as well. This powerful chest mass booster is one of the most underrated and effective exercises for building a bigger chest. The key to the success of this chest movement is the fact that it addresses all the primary weaknesses of the barbell bench press. Not only can you get much more adduction from the movement but the tension on the chest at the peak of adduction is far greater, leading to more overall stimulation during the exercise. Additionally, the strength curve compliments that of the barbell bench press and allows for a much better stimulation of the chest over a greater portion of the range of motion. Using this along with the bench press performed heavy, is one of the best one-two combos you can use when you are trying to build a big chest. Be sure to follow the tips for setting up this exercise correctly and how to perform it with proper form so as not to leave any of the potential gains on the table. I include setup instructions in the video as well. If you are looking to build a bigger chest fast and feel glad you found this video but wish you had a complete workout program that would get you results without thinking, be sure to check out my programs at athleanx.com via the link below and start training with science. By putting the science back in strength, you can get your muscles to grow faster and better than ever using the same workouts used by today’s top professional athletes. For more videos on chest workouts to build mass and the fastest way to build a bigger chest, be sure to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Wider Lower Lats (V-TAPER!)
How to Get Wider Lower Lats (V-TAPER!)
7 måneder siden
If your lats don’t seem wide enough and they look like they end shortly below your armpit, you will want to watch this video on how to get a v-taper. Here I show you 5 lat exercises for getting a wider back by focusing on the lower lats. The key to getting sweeping lats is to not only train your back with the right exercises but by making sure you are performing them the right way. That said, if you want to build a wider back and lats you have to do two very important things in your back workouts. First, you must be willing to take the exercises you are doing through a full range of motion. Simply focusing on the middle portion of every row, pullup and pulldown is not going to give you fully developed lats just as doing this with your curls will give you fully developed biceps. Beyond that, if you don’t ever focus on creating a peak contraction of the lats by digging your elbow into your hip at the bottom of every rep, then you won’t get the muscle to grow as much as it is capable of. Each of the lat exercises shown here will help you to do exactly this. They will take your lats through a full range of motion and get you to place extra emphasis on the contracted position of the muscle. The first exercise shown is called the tripod underhand row. It is important to note that the grip makes all the difference in the effectiveness of this exercise in targeting the lats. When you perform it with an overhand grip you shift most of the focus of the move to the muscles of your upper back rather than the latissimus. When you switch to a supinated grip your elbow becomes much easier to tuck into your side, drive towards your pelvis and ultimately obtain a greater contraction of the lats in their fully shortened state. The second exercise is the wide grip underhand pulldown. This one actually helps those that struggle to feel what it should feel like to get your elbows driven into your hips. Because the movement starts with your elbows out wide, the only place for them to travel is down and in closer to your hips and pelvis. The underhand position once again helps to allow the elbows to ultimately get closer to your sides and increase the contraction of the lats. The rocking pulldown is another awesome back exercise for building wider lats because it adds the additional ability to get rotation of the torso as you drive your arm down into your side. Being able to focus on one side at a time helps those that struggle to feel a strong contraction in the lats even more. If ever there was a face pull for your lats, the high cable row would be it. This allows you once again to train one side at a time in a very athletic manner - by standing on your feet with the ability to include rotation for a v-taper back. This enables you to separate your hips from your shoulders by rotating them in opposite directions which really increases the stretch on your lats and allows for a more powerful contraction. Not just that, the up and away position of the arm creates an even more significant stretch on the lats attachments which tends to allow the user to feel a stronger contraction of the lats at the end of each rep. The incline single arm stretch pulldown is an amazing lat exercise for growing a wider back. This setup does require that you have access to an incline bench and a cable apparatus, but if you do, it’s worth the extra effort. Here you can get an amazing stretch on the lats by letting your arm drift high up overhead, with a clear target for your elbow to be driven down towards your hip on every rep. The contraction you should feel on this in your lower lats will be intense if performed correctly. Finally, there is no better lat exercise for building straight arm scapular strength than the straight arm pushdown. Performin the move one arm at a time as shown in the video. Look to not just get to the level of your back but past it to really increase the squeeze on the lower lats in the bottom position. All of these lat exercises are great for building a wider back and lats. You do not have to do all of them to get results. In fact, if you mix in one or two with your standard heavy rows, weighted pullups and deadlifts, you will notice a wider back in no time. If you are looking for a complete workout program that will build not just a wider back but a more muscular and athletic body overall, be sure to head to athleanx.com at the link below and check out the ATHLEAN-X training systems. For more videos on how to get wider lower lats and a v-taper torso, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Bigger Legs Fast (QUARTER SQUATS!)
How to Get Bigger Legs Fast (QUARTER SQUATS!)
7 måneder siden
If you want to get bigger legs fast and you feel like you’ve tried everything, you may want to make sure you watch this video first. Here, we revisit the abbreviated range of motion squat, or quarter squat. I’m not just going to show you a new benefit to a long ago dismissed leg exercise but I’m going to offer a second variation that will strengthen the weakest part of your squat and unlock all new size and strength gains in the process. We have to start with the elephant in the room however, and that is, the idea that the quarter squat is an entirely useless leg exercise incapable of helping you to build bigger legs. Not so fast. If performed properly, this is no different than a pin press used to improve your bench press or a trap bar deadlift used to improve your conventional deadlift. It’s just a shortened range of motion on an exercise that is more commonly performed through a longer range. That said, the load capacity of the exercise is greatly enhanced and must be taken advantage of if you want to see the real benefits of the movement. For instance, the top portion of the squat is the strongest portion of the lift. Quarter squats must therefore be loaded with much more weight that you would typically handle on a full range squat given that you won’t have to move the weight within the bottom and middle ranges where manipulating that weight would be much more challenging if not impossible. Secondly, you’re going to have to check your ego at the door. No amount of weight lifted on this exercise qualifies you to be posting about it on social media or claiming a new PR. It simply isn’t that kind of lift. It is mechanically advantageous and exists to simply let you more appropriately weight the exercise in an area of the lift that you are stronger. Third, you are not allowed to substitute quarter squats for full squats in your training. This is simply to be done as a complimentary leg exercise in your leg workouts not a replacement exercise. When it is combined however, it does seem to amplify the results you get from your traditional leg training as it currently exists because of the benefits it provides to cleaning up the stability and strength of that lift. Fourth, you must be willing to perform the exercise correctly. As it is, the movement is not at the top of the list of difficulty when it comes to leg workout exercises used to build bigger legs. But there is a distinct importance on making sure you aren’t simply bending from the knees when you do these but rather hinging at the hips and loading the posterior chain when you perform them. If you don’t do this, you actually run the risk that you will not load the quads properly and any of the gains that you may get from this are unrealized. Throw in the added benefit of saving your knees from unnecessary anterior shear stress and you’ve got plenty of reasons to get this right. Now that said, the real benefit of the quarter squat doesn’t even come from the version of the exercise we just discussed. No, in fact it comes from flipping the script and performing the quarter range of motion from the other way around; the bottom up. Here you want to lower yourself to about 10 degrees below parallel and stand up until you are about 20 degrees above parallel. Keep moving back and forth here. This is a ball buster and one capable of driving all new strength, size and stability to your lower body. It helps to groove the proper knees over toes position and posture at the area of the squat when this is most likely to present the greatest challenge. In order to maintain a tight core and straight back posture during the squat you need to learn how to engage the hips and core and unite it’s upward movement with that of the chest. Once again, this is where performing this reverse quarter squat will strengthen your ability to maintain the squat position without the segmental breakdown that often occurs when core strength is lagging. On top of this, the timing of the exercise suggestion may be just the ticket you were looking for to offload the low back in the squat and place more emphasis where it matters, on the quads you’re trying to grow. If you find the video helpful and you’re looking for a complete step by step workout plan that puts the science back in strength to not just get your quads growing but every other muscle in your body, be sure to head to athleanx.com via the link below and check out my training programs. Each one is designed to match your exact goals and get you looking like an athlete faster than ever before. For more videos on how to build bigger legs fast and the best leg workout for mass, be sure to subscribe to our channel via the link below and don’t forget to turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)
Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)
7 måneder siden
Ever wonder what the right body fat for abs to show should be? In this video, I’m going to not only show you what your body fat level should be, for both men or women, but also the best way to go about getting there regardless of where you are right now. The key to identifying the proper body fat level is to first try and figure out what level you are at right now. There are generally three types of ways to do this. The first way to measure body fat is with a more sophisticated testing method like the DEXA scan or a Bod Pod. These are generally more expensive and logistically a bit more difficult to come by for those looking for a fast answer. The second is with the use of calipers. While less accurate, this is something that you can have tested at a local gym for free or inexpensively. The third method is the one that I like to use the most and that is with the quick, visual eye test. These charts are something that I have had up on my website for almost 10 years. While certainly not perfect, they give you a quick reference to the general appearance of someone at that stated body fat level. If you would like to see them you may do so at the following locations: Men’s Body Fat Percentages - athleanx.com/articles/body-fat-percentage-where-are-you-at-and-whats-your-goal Women’s Body Fat Percentages - athleanx.com/for-women/women-body-fat-percentage-photos Once you know this, these charts also help to make it easier for you to visually identify the body fat goal you have in your mind. The key to point out here is that body fat levels can vary greatly when it comes to seeing your abs. In fact, the body fat level required to see your abs can span almost 17 percent body fat! Of course, there are very unhealthy ranges of body fat that while allowing you to be totally shredded, are not sustainable and not recommended for health. But what is key to realize is that depending on the level that you would be happy with, the amount of work required to get abs and then keep them will be dramatically lessened the higher you go. For instance, requiring body fat levels low enough to see your abs without even flexing is likely going to require a dedicated nutrition plan that allows for absolutely zero cheat meals and too rigid a lifestyle to be enjoyable. On the other hand, if you choose to want a 10 percent to 15 percent body fat percentage, you will find that you will still be able to enjoy some of your favorite foods and drinks without having to worry about blowing the appearance you set out to achieve. This applies whether you are a man or a woman. Just realize that the absolute numbers will not relate to each other given the different body fat levels men and women carry strictly based on hormonal differences and the child bearing capabilities of females. There is also a significant boost you will get from training your abs in addition to watching your nutrition. Even at higher body fat percentages, you will be able to see your abs more clearly if you are willing to do some direct ab exercises and training. This can make the nutrition requirements even a bit more forgiving not to mention the strength and core health benefits that come from training these muscles as it is. Overall, the body fat for abs to show is something that surprises many people. They feel that the number has to be in the single digits or they simply won’t be able to see a six pack. This often then becomes a deterrent to even starting and can discourage many from even attempting to get in better shape than they are right now fearing that they will never get to their main goal. This does not have to be the case. The best way to do this will always be with a combined effort of improving your nutrition and including ab exercises and training to your weekly training routine. The Core4 Abs program is a new plan that I created that does exactly this. It provides step by step meal plans for abs and exercises for a six pack that will get you a stronger core and a more ripped, defined midsection within just 90 days. Fast changes happen when you have a gameplan for getting to where you want to be. You can get this and all other A-X programs at the site linked below. For more videos on how to get a six pack and the best body fat percentage to be ripped, including a complete daily nutrition plan of what Jeff Cavaliere eats in a day, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
5 Best Shoulder Exercises You're NOT Doing!
5 Best Shoulder Exercises You're NOT Doing!
7 måneder siden
If you’re looking for the best shoulder exercises outside of the overhead press and side laterals to build your delts, you’ve come to the right place. In this video, I’m going to show you the 5 best exercises for your shoulders to help not only get bigger delts, but to increase the weight on the exercises you’re already doing. The Z Press is a modified overhead press that has you sitting on the ground with your legs straight out in front of you. By taking the lower half of your body out of the exercise, the exercise demands more stability through the core which we often get lazy with in the standard version of the press. The stronger your shoulders get while performing this exercise, the more weight you will be able to press overhead when standing, leading to even bigger, stronger shoulders. One major drawback of an overhead press is the lack of stretch on the front delt. Without gaining full stretch on the muscle, you’re missing an opportunity for bigger, stronger shoulders. The DB Scoop Press puts the elbows behind the body which puts the shoulder into extension, allowing for stretch on the front delt. By putting the muscle into a stretched position in the same exercise where it goes into peak contraction allows the muscle to move through it’s full range of motion to help get bigger shoulders. As a bonus, I am including the Jammer. Not everybody has access to this piece of equipment, but if you do, it should become part of your shoulder training. This is an explosive movement that involves the lower half of your body, allowing you to train your shoulders with power while still pressing overhead. Utilizing power will allow you to handle heavier weight which will translate to a stronger overhead press and overall stronger shoulders. The side lateral raise is a staple shoulder exercise that should be in everyone’s training routine. I often advocate using light weights to increase the quality of the reps and the tension directly placed on the middle delt. However, DB Cheat Laterals allow for you to move a heavier weight to overload the shoulders further. Taking advantage of heavier weight will also contribute to the amount of weight that you can use during strict lateral raises. The DB Cheat Lateral is going to be helpful in building rounded, capped delts. No shoulder training would be complete if you are ignoring the rear delts. Remember, just because you can’t see them, doesn’t mean you can’t train them! The DB Urlacher is a great exercise that not only will increase rear delt size, it helps with shoulder health. With the elbows elevated and behind the body, you are placing direct tension on the rear delt, something that isn’t done with traditional shoulder exercises. The external rotation also means that you are strengthening the rotator cuff which is important to shoulder joint health and longevity. If you have access to a cable machine, a great way to hit the rear delts (besides doing facepulls,) is by performing the Wraparound Rear Delt Row. This shoulder exercise is great because it not only gets the shoulders into external rotation, but it puts the rear delt on stretch at the bottom position of the exercise. This is an awesome way to hit those shoulder muscles you might’ve been neglecting all this time. If want to build not only better shoulders but every muscle in your body faster, then you need to put the science behind every exercise and workout that you do. To get a step-by-step training program that does exactly that, check out our ATHLEAN-X Training System by visiting the link below. For more videos on how to build bigger, stronger shoulders and how to take your muscle gains to the next level - be sure to subscribe to our channel here on NOburn at the link below and remember to turn on your notifications so you’ll never miss a new video when I put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Fix Low Back Pain | 5 Red Flags (WARNING!)
Fix Low Back Pain | 5 Red Flags (WARNING!)
8 måneder siden
If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I'm going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could cause low back pain in the future. The first red flag for identifying and fixing pain in the low back is tight hip flexors. Because of their attachment to the lumbar paraspinal muscles, the hip flexors will pull on those muscles, which will then manifest itself as low back pain. To check the tightness of the hip flexors, we are going to use a modified version of the Thomas Test which will require nothing but a bench and our own body. Addressing the tightness in the hip flexors will help to alleviate any back pain you currently have or may be at risk of having in the future. Next, we need to look at the glutes! Having weak glutes will cause the muscles in the lower back to do extra work, leading to overuse and fatigue in those muscles which will lead to low back pain. A good way to test our glutes is to look in the mirror - a flat butt means a lack of muscular development. Another test for our glute strength is to perform a hyper-hold for at least 2 minutes. If you fail to hold that position for 2 minutes, you're likely suffering from a glute weakness. This means you need to start adding glute strengthening movements into your training utilizing exercises such as barbell hip thrusts, rdl's, and sprinter lunges. Strong glutes will directly help to preventing low back pain. The third red flag for low back pain is the inability to stand for more than 20 minutes without pain, constant shifting, and no anterior pelvic tilt. If you notice that this keeps happening, that means that the muscles in the low back do not have the endurance to hold yourself up for extended periods of time. To fix this, we utilize the hyper-hold. If you find yourself falling into anterior pelvic tilt while standing, you are only going to make the low back pain worse. An anterior tilt will cause the hip flexors to not only pull on the muscles in the low back, but will also cause those lumbar paraspinal muscles to do more work to hold your body up. The next red flag for low back pain is having flat feet. The pronation of the foot (collapsing of the arch) will cause a valgus of the knee which, going up the kinetic chain, leads to internal rotation of the hip and altered glute fiber firing patterns, which then affects the muscles in the low back and causes pain. People with flat feet will notice they often stand with their feet crossed as it will put more pressure on the outside of the foot, trying to alleviate some of that pain. If you have flat feet, make use of orthotic inserts as they will help support the arch of your foot. By removing that over-pronation, you will notice that the pain that goes up the kinetic chain starts to lessen, including low back pain. Last, you need to take note of your sitting posture. Sitting slumped in a chair with a posterior pelvic tilt is a good indicator that you'll be experiencing low back pain in the near future because it is indicative of the fact that the muscles in the low back are weak. Let's face it; sitting upright takes work and requires low back strength to hold over time. Now, we also need to look up the kinetic chain at our shoulders and thoracic spine as well. If you have rounded shoulders as well as rounding of the thoracic spine, the slumping posture will pull the low back into posterior tilt as well, again showing itself as low back pain. For a complete training program that overlooks none of these issues, check out our ATHLEAN-X Training System by heading to athleanx.com using the link below. All of our programs utilize science in the exercise selection to make sure that no dysfunction goes unchecked. For more videos on dealing with everyday pain, posture and dysfunction such as how to fix rounded shoulders or training with medial elbow pain, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. How to Fix Plantar Fasciitis - noburn.info/id/video/nWbTZpx6qW6tbn4.html How to Fix Rounded Shoulders - noburn.info/id/video/1YDahadenHmCrqQ.html How to Fix Anterior Pelvic Tilt - noburn.info/id/video/sWGmo6maYLGlhJg.html Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
The PERFECT Workout to Lose Weight (Sets and Reps Included)
The PERFECT Workout to Lose Weight (Sets and Reps Included)
8 måneder siden
If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan. The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest. For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format. Let’s break down what the workouts look like in this perfect workout to lose weight plan. First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference. The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so. The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term. Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout. Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour. Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes - as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts. For a complete step by step plan, be sure to head to athleanx.com via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off for the long run. See how much easier it can be when you have a sensible approach to eating that you can actually live with. For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
8 måneder siden
When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training, First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body - when you bring the bar up, you do not want your body moving past that imaginary line. Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well. To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves. I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps. To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further. As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn’t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook. There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selection based on science, anatomy, and biomechanics; click the link below to check out the the ATHLEAN-X Training System. By putting the science back in strength, you can increase the speed of your gains and continue seeing them for years to come. For more videos on how to build bigger biceps, be sure to subscribe to our channel here on NOburn by clicking the link below. Remember to turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
The World’s FASTEST Chest Workout (INTENSE!)
The World’s FASTEST Chest Workout (INTENSE!)
8 måneder siden
If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to complete. You will be working hard. We are going to trade in workout length and junk volume for intensity and effort. To start, you will ideally have access to a dual cable machine. If you do not and are doing this chest workout at home, you can easily substitute these out for resistance bands. The key is that the cables or bands provide an element of resisted adduction which is not found when simply using dumbbells and a bench. You want to choose a weight that you will reach failure in at the 8-10 rep mark. With only transition rest, stand up and adjust the cables up (or the bands) so that you can perform the next chest exercise in this workout; cable crossovers. Here you want to choose a 10-12 rep max and work each arm to failure. Don’t worry if you find that due to the fatigue you are only able to get out 8 or 9 reps. The key is that the drop sets are set up in such a way that it is meant to accommodate your fatigue and allow you to do some work where you wouldn’t previously be able to do any. Finally, the third exercise in this first circuit is the pushup. When doing these, you want to once again rep out until failure. The idea here is to not just push your body away from the ground but to think of it as squeezing yourself off the ground. This will engage more of the chest and work on recruiting more chest fibers as you incorporate an element of resisted adduction. This whole first drop set should take you somewhere around two and a half minutes to complete. Next, move immediately over to the second chest workout circuit. This one starts with a pair of dumbbells and the floor press exercise. Again, the weight used here should be something that challenges you and causes you to reach failure in the 8-10 rep range. Go to failure on this exercise and then pick up one of the dumbbells for the second adduction focused exercise of the workout; the Cavaliere Crossover. Perform 12 reps on each arm and then head over to the dip station for the final exercise in the workout. If you don’t have access to a dip station you can easily perform this at home in the corner of a kitchen counter. Do your dips until you reach failure and your second circuit is done. Once again, this entire circuit should take you about two and a half minutes with the entire workout clocking in around 5 minutes to this point. From here, head back to the original circuit and perform it for a second round. Do the same for the second circuit as well. If you have to adjust the weights down slightly to accommodate the mounting fatigue you may do so. Keep in mind, the most important thing you can do is keep the effort level high and take your sets to failure. At the end, you should be done in about 10-12 minutes tops. You do have the option to to through this one more round for a total of 18 high effort sets and a workout time that will barely surpass 15 minutes. The key to the effectiveness of this chest workout is that it is condensing the amount of work being done by the muscles into a shorter period of time. This type of workload can have a stimulatory effect on the muscle and lead to muscle hypertrophy through multiple mechanisms, one of which being a metabolic training benefit. Try this out and let me know how you like it. If you want me to make more in this series just let me know and I’ll create videos and workouts for each of the main muscle groups as well as a total body fastest workout option as well. You can find all of these videos on this channel. Be sure you’re subscribed if you haven’t already at the link below and turn on your notifications so you never miss a new video when it’s released. For a complete step by step workout plan that shows you how to build muscle fast and gives you day by day workouts that are designed to build ripped athletic muscle without having to waste long hours in the gym, be sure to click on the link below and check out the ATHLEAN-X program that best matches your current goals. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
7 Reasons Your Muscle Gains Suddenly Stopped! (NO GROWTH)
7 Reasons Your Muscle Gains Suddenly Stopped! (NO GROWTH)
8 måneder siden
If your muscle gains seemed to have slowed down lately or maybe even stopped completely, then you are going to want to watch this video to see what you can do to reverse the course. Building muscle is not a linear process. There will be bumps along the way. That said, you should be able to see consistent progress in different areas as long as you aren’t making any of the big muscle gain mistakes I’m going to showcase for you here. Let’s start with strength. We all know that strength training and progressive overload is one of the most important ways to build muscle. That said, it is a lot easier to add weight to the bar when you are first starting out and your neuromuscular system is rapidly adjusting to the stress than it is when you are a gym veteran and have exhausted all your newbie gains. That doesn’t mean that you shouldn’t keep trying to responsibly add weight when you can. You just may have to settle for the two and a half pound plates instead of the bigger plates to keep the gains coming, even if a little slow. Speaking of strength, you want to make sure that it alone has not become the sole obsession of your training. There are a lot more ways to build muscle than simply focusing on progressive overload in the form of added weight. Remember, you can overload a muscle by increasing the amount of tension applied to it, even if with lighter weight for longer periods of time. Interference is an uninformed excuse for those thinking strength is the only way. Athletes need to include different types of training stresses to their workouts, and as long as they have a correlation and aren’t completely different physical pursuits you will see faster results from doing so. When it comes to nutrition, it is not uncommon for people to see a stall in their gains simply because they haven’t adjusted their nutrition to meet the demands of the muscle they added to their bodies earlier in their training pursuit. Remember, more muscle will require more nutrients to sustain it. The Rock and Jeff Cavaliere are not going to require the same amount of food and calories in a day. The old version of you and the newly muscled version of you won’t either. Make the adjustment if you want to see continued gains. Next, never underestimate the value of sleep when it comes to building muscle. Perhaps more significantly than any other factor, it is here that your body recovers and repairs itself to allow muscle hypertrophy to occur. The gym is where you stimulate the process, sleeping is where you experience the benefits of it. Sleep habits can often times be interrupted due to stress or physical ailment and lead to the most sudden of all stoppages in your gains. Be alert to these and make the adjustments needed to restart the muscle gains that seemed to have stopped. Be sure that you have the right expectations for how much muscle you should be gaining from year to year. Again, the earlier you are in your training history the more muscle you should be building. With each new year of experience gained you will see a drop in the rate at which you add new lean mass. If you are educated on this then you won’t be deeming slow progress for no progress and the confusion will end. The next one requires that you honestly look yourself in the mirror and answer the following question: Are you training hard enough? If not, then you either have fallen victim to the volume is king misconception that is all too rampant these days or you simply don’t like to train with enough effort. Start. If you do, you will not only see faster gains but you will be able to save your joints from the accumulated stress that junk volume places on them, which is completely avoidable. Finally, never overlook the value of mind muscle connected training. As mentioned earlier, focused tension is one of the three main ways to build muscle and is necessary particularly since the strength gains won’t come as quick the more experience that you gain in the gym. Try to make every contraction more meaningful instead of racking up the number of less meaningful reps and you will be rewarded. If you are looking for a step by step plan for building muscle without the stalls that might occur from having either a bad plan or no plan at all, be sure to click on the link below and visit athleanx.com for all of the latest training programs used by today’s top athletes to build lean muscle and keep it. For more videos on how to build muscle fast and not lose gains, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
HOW TO TARGET THE OBLIQUES! | 10 Best Exercises
HOW TO TARGET THE OBLIQUES! | 10 Best Exercises
8 måneder siden
If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant. It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction. The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices. First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep. The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques. Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work. The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress. The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them. The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan. For a complete step by step workout plan for your core and a meal plan that will help you get shredded obliques at the same time, be sure to check out the new Core4 Abs program available at athleanx.com at the link below. Start training your core in a whole new way and be prepared for a whole new set of results from your workouts. For more oblique workouts and exercises for a ripped midsection, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published. Build Muscle in 90 Days - athleanx.com/core4 Subscribe to this channel here - bit.ly/2b0coMW
Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)
8 måneder siden
If you want to flatten your lower belly you actually have to do more than just diet. In this video, I’m going to show you how even if you create a caloric deficit you still might have a protruding lower abdomen because the muscles in this area, particularly the transverse abdominis, are not as toned and developed as they should be. This is something that can be addressed however with something as simple as one move that can be done first thing in the morning for less than a minute. The exercise is called the stomach vacuum. This is an abdominal exercise you may associate with old time bodybuilders, but there is more value to it than preparing you to step on a stage you likely never had any desire to in the first place. The role of the transverse abdominis muscle is to act like your own internal weight belt. When contracted, it will shorten and in doing so, cinch down on the lower abdomen and tighten up your waist. The key to getting this right however is not simply to suck in your belly. That is not going to contract this muscle as it needs to be. Remember, the orientation of a muscle’s fibers will always tell you the preferred function of the muscle. Here, the fibers run east to west around your waist. When toned, this muscle will sit naturally tighter (ie. shorter) than it will when untrained and de-conditioned. Just like the upper back muscles will often lead to forward rounded shoulders and a slumped posture when they are not trained or strengthened, the same thing happens here. That said, the fix is quick and easy and will not take much added effort on your part. The only thing you may have to do is practice the movement just a little bit to get a better feel of how to contract the muscle. So here is how you want to do it. First, it may be easiest to practice this by leaning onto something like the edge of a bed or table since engaging the transverse abdominis is going to be more immediate from this position than it will be in standing. Lean forward onto your elbows and take a big deep breath in. From here, slowly expel all of the air out of your lungs, I mean every last bit that you can consciously get rid of. At that moment, instead of breathing in, try to pull your belly button back to touch your spine. If you did this right, you will find that it is fairly easy to do this because of the vacuum or negative pressure you have created up to this point in your abdomen. Pull the belly button back and keep the contraction held for as long as you can. In the beginning, you are going to find that you will not want to take a breath in during the process since you will likely lose the ability to keep the contraction. As you get better at it however, you will not only be able to hold your breath for longer but you will be able to take small breaths in without sacrificing the quality of the contraction. Work up to three 20 second holds but start with 4-5 repetitions of shorter duration holds. The key is not holding for many many repetitions but rather the consistency of doing this every day that will have the biggest benefits for you to achieving a smaller flatter abdomen. Of course, if you want to get rid of the body fat overlying this area then you are going to need a good meal plan to follow as well. We have them included in all of our programs at athleanx.com at the link below but the best option for you is our brand new Core4 Abs program that will train every muscle in your core as it was supposed to be. Get a flatter, tighter midsection and a meal plan to support your fat loss day by day. For more videos on how to flatten your lower belly and get rid of love handles, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes
NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes
8 måneder siden
The pull-up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I’m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do one, you’ll find this incredibly helpful and I guarantee you will be doing more reps by the time the video is over. The first thing you need to be aware of is how you are gripping the bar. If you grip too narrow you will shift the focus of the movement from the stronger back muscles to the weaker muscles of the forearms. You want to make sure you are just outside of shoulder width with the hand placement for optimal performance on this exercise. That said, the brachioradialis and brachialis are muscles that are going to be contributing to the pullup and your ability to do the most reps possible so you are going to need to train them. You just don’t want them being the main drivers of the exercise. To supplement your back muscles in the exercise, be sure to include some cross body hammer curls as shown to increase the strength of the forearms and your overall strength on the pullup. Regarding the grip placement, it isn’t enough to just get the hand spacing down. You also want to be sure that you direct your pressure in the right way. Most people simply pull straight down on the bar or worse, they pull outwards because they’ve been told this will increase the activation of the lats. Both of these aren’t optimal. The best thing you can do is squeeze your hands inward towards each other and down at the same time. This will engage much more upper body muscle activation that will make your body feel as if it is floating up above the bar on every rep, instantly. Much of this has to do with plugging kinetic looseness (or energy leaks as I call them). You can take this even a step further by contracting other areas of your body that often get ignored during the exercise like your legs, ankles and core. Instead of dangling from the bar and letting your knees hang loosely, tighten you quads, point your feet down and really contract your core muscles and you will see an instant improvement in your ability to lift your body up over the bar. Now you don’t want to take these measures and then let it all loosen up when you get to the bottom of the rep. Most importantly, you do not want to get lax during the hanging portion of the pullup. This will place too much strain on the shoulders and is called unpacking. Instead, even though you want to get fully straightened at the elbows you want to keep your shoulder blades pulled down and back to create shoulder stability. This will allow for a lifetime of injury free pullups and more growth from the exercise. There are other biomechanical flaws that you will want to avoid with your pullups that I cover here but I also want to point out a couple of the programming issues that are often done incorrectly as well. For instance, you don’t want to always save your pullups for the end of your workout. Too often, because they are a bodyweight exercise, we save them for after we have already done our rows, deadlifts or pulldowns. You will never get the most out of the exercise when done in a fatigued state like this. Try moving them to the front of your workout and you will be surprised at how quickly you see gains just by making the switch. Finally, the exercise like any other, will respond to intensification techniques like drop sets and changes in the weight used during it. Use a band to accommodate your fatigue and get more total reps done in a workout - either as a drop set or as a simple lightening of the load as you would with any other traditional back exercise in your workout. If you’re looking for a program that will help you to do many more pullups while at the same time getting you in the best overall shape of your life, head to athleanx.com at the link below and follow the same step by step training that has created ripped athletic bodies for men and women of all ages and all levels of athleticism. For more videos on how to increase your pullups and proper pull-up form, be sure to subscribe to our channel here on youtube at the link below and make sure to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
5 “Old School” Ab Exercises You Should STILL Be Doing!!
5 “Old School” Ab Exercises You Should STILL Be Doing!!
9 måneder siden
If you have forgotten about these old school ab exercises, then it’s time for a refresher. I’m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them. Each one will be broken down into the component reasons for why you need to put these back in your ab workouts starting today. First up is the dragon thrust. This ab exercise is a variation of the classic Bruce Lee move called the Dragon Flag. The idea is that you are trying to keep your torso rigid as you extend it out at length. The key differentiator between this and say a plank (another exercise that works on keeping the body rigid) is that this one requires the glutes and posterior chain muscles to fire instead of the anterior chain muscles to make it work. We often get too much work in our anterior chain anyway and not enough on the backside, making this a tremendous core stability move you need to start doing again. The second exercise is called the ab scissors. This was a favorite lower ab exercise done by the bodybuilders of yore. The key here is to position your body in the right way before doing the movement and then working on keeping it there for the duration of the exercise. Here you want to sit at the end of a bench and lean back until your pelvis is in a posterior tilt. This will engage the abdominal muscles. The legs should be held straight out in front of you with the knees straight. Simply lift one leg up to about 45 degrees from the floor and crunch your torso forward to reach a peak contraction at the top. Unlike traditional lower ab exercises that require you lift your legs while laying on the floor, this has much less chance of tilting you into anterior tilt and stressing the lower back while at the same time keeping the tension on the abs at the moment you want it the most. A traditional leg lift will get easiest at the top of the movement, not the ab scissor. Next is the broom stick twist. You’ve likely seen this out of every classic old school bodybuilder, but I’m not sure that they were doing it in the healthiest way for their backs. This should not be a movement you do for high reps and with great range of motion. Instead, you want to round the thoracic spine and posteriorly tilt the pelvis to limit rotation and keep it confined mostly to the thoracic spine. From here, a small 20 degree twist in each direction is enough to fully engage the obliques and get an incredible contraction. Be sure to lean back while doing this to increase the demands of the exercise. The single sided dumbbell carry is one of the most traditional exercises you can do for your core. That said, a carry with a dumbbell in each hand will negate the majority of the core benefits this exercise provides. The offset dumbbell demands that the muscles on the opposite side of the torso contract to keep your shoulders level with your pelvis while you walk. No matter how far you wind up walking with this, the key is to keep the pace natural and the body from tilting. Finally, some think the captain’s chair ab exercises are somehow easier versions of the exercises done from a hanging bar. This is true in only one sense and that is, on your grip. That said, if your goal is maximum abdominal development then you don’t want your grip to be the thing that takes you out of the game in your ab workout. Instead, let the chair bear the weight through your forearms and take your ab exercise arsenal to another level while you fry your abs with each move shown. The key to ab training is not just to make sure you’re getting the most out of every rep you do but to make sure you’re covering all of the key functions these versatile muscles are capable of. My new Core4 Abs program will do just that. I’m putting the science back in ab training to get your abs and core not just showing, but stronger than ever before in just weeks. You can find it at athleanx.com via the link below. If you haven’t already done so, be sure that you subscribe to our channel here on youtube at the link below and catch all of our latest ab exercise videos and follow along ab workouts to get a taste of what real core training can do for you. It’s time to get a six pack and this time, keep it. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Stop Trying to Touch Your Toes!! (NOT GOOD)
Stop Trying to Touch Your Toes!! (NOT GOOD)
9 måneder siden
If you have been told that being able to touch your toes is a good barometer of your overall fitness and flexibility, then you need to watch this video. Here I’m going to show you why you not only want to stop trying to touch your toes and instead do the move I show you as an alternative. All you have to do is look at the implications this position has for hiding postural flows and imbalances and you will see quickly why it’s something you will not want to keep doing to help you feel more flexible. It starts by letting you test yourself. Can you actually touch your toes? Many people will be able to, but many more will not. Even if you cannot, I can make it much easier for you if I tell you to be sure you roll your butt underneath you before you attempt to bend down. This will place a lot less of a stretch on the hamstrings making it easier for you to fold. The issue with this modification is that many people do this naturally anyway in order to cheat their way to their toes. This really isn’t giving them any valuable information regarding their own flexibility and the health of their posture. In fact, it’s doing them a disservice by convincing them that they are more flexible than they really are and therefore allowing them to shrug off doing anything about it. When you slump forward to touch your toes you are actually initiating much of the range of motion through the thoracic spine. You are flexing forward into severe kyphosis in order to achieve the hands to the toes position. This is only reinforcing a bad tendency for having slumped posture. It gets worse from there however. The low back is forced to round and the pelvis is thrown into a posterior tilt. This is the exact position that someone who is aged and has lost all semblance of good posture will adopt. Even more, the shoulders themselves slump forward and are lacking any kind of scapular stability. All of these issues combined are a recipe for disaster when it comes to proper posture and the insinuation that being able to get into this position of hands to toes is in some way a good thing is misleading to say the least. Instead of being obsessed with whether you can still touch your toes I’m asking you to try something else. Stand about 3 foot lengths away from the wall and reach forward with one leg until you can prop your toes up against the wall. Immediately, you should feel a stretch on the calf of that leg and likely already the hamstring. From here, reach your hands up against the wall slightly over shoulder height and place your palms flat against the wall. Simultaneously walk your hands up the wall while leaning your chest in. The goal should be to ultimately touch your chest against the wall without any care towards whether you are bending down or forward. You are simply supposed to reach your chest forward. If you cannot get there, don’t worry, this is normal. You will however want to work towards getting your chest closer over time. Hold this position for 30 seconds to a minute and don’t forget to repeat on the other leg to balance out both hamstrings. The benefit to this position rather than the slumped forward posture that bending over to touch your toes places you in is the fact that you can maintain thoracic extension while at the same time keeping your pelvis in an anterior tilt. This position of the pelvis is going to place a higher demand on the hamstrings, however in doing so, will reveal any tightnesses in them that you will want to address rather than hiding them by simply allowing your pelvis to roll back during the stretch. This is just one example where old school methods of measuring and working on your flexibility are not helping you. If you really want to get to the bottom of your postural flaws and figure out ways to improve your forward head, rounded shoulders and slumped posture be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. If you want to get a complete workout program that will get you strong, lean and muscular while at the same time helping you to fix bad posture and muscle imbalances, be sure to head to athleanx.com at the link below and get the ATHLEAN-X Training System that best matches your current goals. Start training like an athlete today and stop overlooking the important things in your workouts. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
How to Get Bigger Arms Fast (RAPID RESULTS!!)
How to Get Bigger Arms Fast (RAPID RESULTS!!)
9 måneder siden
If you want to get bigger arms there are five things you absolutely have to do. In this video, I’m going to show you the best way to build bigger biceps and triceps, especially when you want to see rapid results. From the way you want to split up your workouts to the exact exercises that are going to deliver the fastest gains, you will not want to miss this. It starts by acknowledging that, despite what you may have been told, you are going to have to go back to adding an “arm day” to your routine. At the very least, if you are training with a full body split you are going to have to add some direct arm exercises like a barbell curl and triceps extension to your workout day. The reason is, though the compound lifts are essential to building a base of strength and size, the specific arm focus you achieve by doing dedicated big lifts for your arms is going to have additional size payoff. Whether you are following a total body split or a push pull legs split, find a way to add at least one big arm movement for each the biceps and triceps to the end of your training days. Alternatively and likely more effective, simply add a dedicated arm training day to the end of your training week. For instance, if you are doing a full body workout on Monday, Wednesday and Friday, add an arm workout for biceps and triceps to either Saturday or Sunday. Now on that arm day, there are a few things you want to keep in mind to make sure you’re getting the most from your workout. First thing is, you don’t want to be excessive with the number of exercises that you are performing to build bigger biceps and triceps. Remember, the elbow is a simple hinge joint that can be trained with just a few solid exercise choices. In fact, early on in my training I attributed almost all of my arm gains to just three exercises; the chin-up, barbell curl and lying triceps extension or skullcrusher. If you want to get elaborate, limit yourself to one exercise in each of the following categories: a stretch position loaded exercise, contracted position loaded exercise and a main compound movement. This would go for both the biceps and triceps. Some sample exercise selections are provided in the video that meet these criteria. Whichever arm exercises you do select, remember to always accentuate the eccentric or negative portion of the lift. That means, always work on slowing down the return portion of the repetition. Don’t simply drop the bar at the end of every rep. Fight to resist it’s return to the starting position and I promise you the gains you see from this will be very quick (especially if you haven’t been doing this up to now). If you are in need of something new, since it seems you’ve been training arms for awhile now and your gains have stalled, there is something you can try. The biceps waiter curl is something that will not only help you to add arm size by building your biceps but it will help you to take the forearms out of the movement to focus on building bigger biceps peaks. The lying EZ bar extension / JM Press combo is a powerful way to manipulate the fatigue that you experience during either version of the exercise to get the most out of both. Either way, whichever exercise choices you make, be sure to never overlook the value of stretching your biceps and triceps at the end of every workout. Just like all other muscles in your body, these can get tight and when they do, they impair the performance of them in the bigger lifts and hold back the size you can see in them from your workouts. Stretch them at night for best carryover and longevity over time. If you are looking for arm workouts that will build not just big arms but your entire body, be sure to head to athleanx.com at the link below and check out our Ultimate Arms program. See how training your entire body like an athlete can have a profound effect on building bigger arms as well. For more videos on how to build bigger biceps fast and the fastest way to add an inch to your arms, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
5 Red Flags You’re NOT Gaining Muscle!
5 Red Flags You’re NOT Gaining Muscle!
9 måneder siden
Ever feel like you may not be gaining muscle as fast or as much as you would like to, despite going to the gym and being consistent with your workouts? In this video, I’m going to show you 5 red flags that can help you determine that this may be the case before it’s too hard to do something about it. Each of these early warning signs will serve to get you to take notice and quickly change up your training so that you can start making nothing but gains. We all know that gaining muscle is something that will take us an extended period of time, especially once we are past the newbie gains stage of our training. That said, when it seems like an eternity without seeing any appreciable progress it can become pretty frustrating and sometimes even to the point where we want to give up. That would be a mistake. You can do something to get back on the right track and to seeing muscle building goals being reached very quickly. The first red flag to be on the lookout for is the lack of a pump from your workouts. Once believed to be only a side effect to please your ego, the pump is now recognized as something much more important. Through intracellular tension stress on the muscle cell, the pump is capable of driving a stimulus for muscle growth that was once overlooked. Beyond this, the lack of one can be a hint that you may be too one dimensional in your training focus. Time to switch it up or at least, mix it up. Second, you need to get sore in your training. Well, not that kind of soreness. What I mean is that when you attempt to contract a given muscle as hard as possible you should be able to feel a discomfort within the muscle belly indicative of a strong mind muscle connection. If you are not, then even your bigger compound lifts are struggling since they represent the sum effort of all the individual muscles to the task at hand. Third, you can learn a lot from the color of your urine. If you are peeing too yellow then you are likely not taking in enough water and are in some state of dehydration. This is a major problem. Just as it is impossible to grow a flower without water, growing a muscle in a dehydrated environment is not a good idea. Beyond the clarity however is the frequency. At a minimum, you need to be going to the bathroom at least 10 or 12 times a day. If you are going less than this then you need to up your water intake as soon as possible if you want to see muscle growth and gains. The fourth red flag has to do with your recovery from your training. If you are not recovering between workouts then you are likely not having an anabolic effect from the next workout you are about to do. That is a problem. You can stave this off and foretell when this is about to become especially problematic by taking out the old school bathroom scale and squeezing it with two hands as I show you. Take the reading and look for a ten percent drop-off from morning to morning. This would indicate that the central nervous system is not as recovered as it should be, which is often the first to fatigue before the muscles stop responding. Finally, take a note of your performance in your workouts from set to set. If you are seeing more than a 10-15% drop-off in the amount of weight you can handle from one set to the next (especially early on in your workout) or a greater than 30% drop in the number of reps that you can perform when resting 90 seconds between sets, then you are likely not recovered and will start to see muscle gains come to a halt. Increase the amount of time you rest between sets to see if that corrects the issue. If it does not, take a hard look at your training and be willing to make changes to get yourself back on track. So to recap for those that prefer lists: 1. Lack of Pump 2. Lack of Contraction Soreness 3. Not Peeing Clear at Least 10 Times a Day 4. Grip Strength decreasing - CNS burnout 5. Intraset Recovery - 10-15% Drop Off in Strength Between Sets If you are looking for a training program that will help you to get nothing but gains, without overtraining, be sure to head to athleanx.com at the link below and get the program that matches your exact goals. Start training like an athlete and see how much faster you can see uninterrupted muscle gains within even the first few weeks of workouts. For more videos on how to build muscle and the biggest muscle gaining mistakes and lessons learned, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
Do This EVERY Day | NO More Low Back Pain! (30 SECS)
Do This EVERY Day | NO More Low Back Pain! (30 SECS)
9 måneder siden
If you suffer from occasional or even chronic low back pain, you are definitely going to want to watch this video. I’m going to show you a single exercise that you can do anywhere, every single day, that won’t take you more than 30 seconds to do and will help you to get rid of that low back pain forever. Understanding the selection of the exercise however requires a brief discussion of the reasons for your lower back pain in the first place. In general, pain the low back can be categorized into one of two categories; neurogenic or muscular/joint related. The nerve related pain is almost always due to an issue with a lumbar disc or the nerve roots that exit the spine and travel to distant regions of the body. When you have nerve related pain it is always best to get examined by a doctor to confirm and then form a treatment plan specific to resolving the issue. When the issue is muscular in nature however, or has had consequences on the joints of the low back because of the tight and weak muscles, then it is time to take matters into your own hands and do something about it. The irony of low back pain is that most of the time the pain you feel is simply a symptom of a bigger issue somewhere else. For instance, the lower back should be a stable area of the body. The joints should provide very little movement in the form of rotation or side bending and the muscles should be capable of providing rigid, almost girder-like support, of this region. This is usually the case however, when the muscles of the hips below get weak…they often look to the muscles of the low back to assist. This places a demand on the lumbar paraspinals that they are simply not equipped to handle. It is then that you are likely to experience tightness or spasm that provides the stability that was compromised but in a very unhealthy and unpleasant way. Likewise, when the hips do not maintain the mobility they need given their ball and socket structure, then the low back is often the area that is asked to pitch in and lend mobility. As discussed earlier, this is a problem since this area of the body is designed to be stable. The key to changing the course of your low back pain is learning how and how often to intervene before any of this happens. This is where the reverse hyperextension exercise comes in. This is incredibly powerful because it is driven from the ground up as the kinetic chain desires. The glutes are the muscles that drive the low back instead of the other way around. Additionally, this is an exercise that can be done virtually anywhere that you can lay down and let your feet hang off the edge. I show it on a bench, a glute ham raise and even reference how you can easily do this on your bed each morning. The key is initiating the contraction in the glutes as opposed to trying to lift the legs with your low back. While the hyperextension is another great way to strengthen the lower back, it is one that is likely to be more difficult (especially for those suffering from lower back pain or weakness at the moment) and less likely to be able to be performed without modifications. Try this once or twice a day, aiming for 10-12 high quality repetitions. Don’t worry about racking up more and more reps here. The key is that you only do ones that you can control and be sure you are initiating the right way with the glutes rather than the low back muscles. If you find this helpful, please do me a favor and share it with a friend. If you are looking for a complete workout program that never overlooks the importance of the smaller exercises or movements and builds them in seamlessly to the heavier training you do to build muscle and develop a powerful athletic physique, head to athleanx.com at the link below and get the program that best matches your goals. For more videos on how to fix low back pain instantly and the best way to treat a disc issue if you have one, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
BIG Biceps | LIGHT Weight (6 Minute Workout!)
BIG Biceps | LIGHT Weight (6 Minute Workout!)
9 måneder siden
If you want to build big biceps you don’t necessarily have to always focus on lifting heavy weight. In this video, I’m going to give you a complete biceps workout that you can do with lighter weights than you normally lift and still get massive growth in your biceps. This entire workout will take under 6 minutes if you are willing to trade in workout length for intensity and effort. It starts in an odd position to do a barbell curl, sitting down. The seated barbell curl provides you with two distinct advantages when doing it versus a traditional standing barbell curl. Both have to do with the limited range of motion in the bottom 20 degrees of the lift. First, when you are sitting and you take away that first portion of the movement, you are decreasing the amount of cheat and sway that you use to lift the bar. This forces the biceps to do more of the work and decreases the contribution of the front delts to the lift. This should allow your arms to get a better stimulus from the exercise when they are most fresh. You want to take this first set to failure and immediately stand up and perform a drop set to failure again. The standing position allows you to get that full range of motion at the bottom of the curl and take advantage of some of that momentum to keep the set going through failure and push the metabolic fatigue even further into the hypertrophy zone. From here, you strip off 10 pounds from each end of the bar and repeat the process again. The second major benefit of the seated barbell curl is an anatomical one. When you take away the first twenty degrees of the range of motion on the curl you decrease the contribution of the brachioradialis from the exercise. This smaller muscle lies distal to the biceps and is often first to fire when it comes to getting the bar through the sticking point of the exercise. The problem with this is that this muscle is also likely to first fatigue, which would shortcut the efforts of the very muscle that you’re trying to develop. Instead, save it for the second half of the combo so that it can add to the strength of the overall exercise, especially when the biceps is fatigued and can benefit from the additional help. Finish out with one more drop set combination - this time with just the bar - and try to complete this entire 3 set drop set in under 3 minutes. One of the most valuable elements of this workout is the condensed time period in which you are supposed to complete it. This demands that much more work is being done by the biceps than it may be accustomed to - yet another stimulus for growth. The second and final half of the biceps workout occurs with an EZ Curl bar up against the wall. The strict curl into cheat curl is one of the greatest and most powerful biceps building exercises you can do. To perform the strict curl, make sure that you keep the back of your head, upper back and butt up against the wall at all times. Resist the urge to let any of them release from the wall in order to swing the weight up. Go to failure and then step away from the wall to perform one more drop set to failure, this time using momentum. Do this in three drop sets like you did the seated barbell curl and your biceps should be fried. This is an amazing way to torch your arms in just under 6 minutes and feel as if you have been training them for an hour. Remember, you don’t have to train long if you’re willing to train hard. If you’re looking for a complete program that helps you to build big biceps without having to use heavy weights all the time, you can head to athleanx.com and check out the programs that I have available. Start training like an athlete and build an amazing body in the new year by following the step by step plans. If you are looking for more bicep workout videos and exercises for biceps to build your peaks, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW
6 BEST Triceps Exercises (ANATOMY BASED)
6 BEST Triceps Exercises (ANATOMY BASED)
9 måneder siden
When it comes to choosing tricep exercises, there are many to choose from. In this video, I am going to give you the top 6, or as I like to call them, the Super 6 exercises to build your triceps. To make these selections, we first need to dive into the anatomy of the triceps and their function. We know that all 3 heads of the triceps cross the elbow in order to provide extension at the elbow. However, the long head attaches to the scapula as opposed to the upper arm, which means that it’s level of stretch and contraction differ from the medial and lateral heads of the triceps. In the case of the long head, to reach full stretch, the arms must be raised overhead while peak contraction is gained by extending the arm back behind the body. In order to optimally build the triceps, the 6 exercises that I chose were based on placing all 3 heads of the triceps into peak contraction, full stretch, and the ability to provide progressive overload. ======================== 1. Triceps Rocking Pushdown ======================== I love this modified triceps exercises because it allows for peak contraction of the long head while maintaining the optimal line of resistance that you might otherwise be missing when doing traditional tricep rope pushdowns. By rocking backwards while simultaneously pushing the rope down, you are able to keep the cable (line of resistance) perpendicular to your forearms which means the triceps are continuously under tension. ============================== 2. Lying Overhead Triceps Extensions ============================== This traditional triceps exercise is great for putting the long head of the triceps into full stretch while under load. You don’t want to bring your arms all the way vertical because with the arms standing parallel to gravity, the triceps are no longer under optimal resistance. When at the stretch position, allow your hands to drop a little further to the ground as this will give peak stretch to all three heads of the triceps ====================== 3. Incline DB Power Bombs ====================== This is another triceps exercise that puts the long head on stretch while under load. I prefer this exercise to the classic standing overhead extension because the incline position allows for the elbows to be in front of the body and in the scapular plane. The standing version places your elbows out to your sides which we know is a position equivalent to the behind the neck press. ==================== 4. DB Triceps Kickbacks ==================== Now, before you call this a sissy movement, I believe that the db kickback is great triceps exercise, especially to hit the long head. Why? You are able to get the arms back behind the body, which by this point, we know means the long head of the triceps is now under peak contraction under load. Remember, you don’t have to use super light weights on this triceps exercise! ===================== 5. Close Grip Bench Press ===================== The close grip bench press is a great way to build triceps mass in all three heads. While the exercise doesn’t allow for peak stretch or contraction of the long head, you can load this exercise heavier than most other triceps exercises. The amount of load will still have a great stimulus for growth on all three triceps heads and also provides an opportunity for progressive overload. ==================== 6. Weighted Upright Dips ==================== This is another triceps exercise that allows us to train under greater load that helps to make up for the lack of peak stretch and contraction of the long head of the triceps. One trick to help give better influence over the long head is the lean forward a little bit, allowing the arms to be a little further back in relation to the body. The further back the arm is, the closer it is to peak contraction. Next time you are looking to build your triceps, take a look at this list not only to see what my 6 favorite are, but what you should be looking for in each exercise. Remember that long head takes up 2/3 of the triceps, which makes up for 2/3 of the upper arm. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selections based on anatomy and biomechanics, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come. For more videos on how to build bigger triceps, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Jesse vs. Greg Jennings (MADDEN CHALLENGE!)
Jesse vs. Greg Jennings (MADDEN CHALLENGE!)
9 måneder siden
Jesse really bit off more than he could chew this time. He decided to challenge two time pro bowler and Green Bay Packer Super Bowl Champion Greg Jennings to a game of Madden Football. As you may or may not know, Greg Jennings has been quite synonymous with this popular video game after video footage years ago showed him carrying the team on his back doe, all with a broken leg! The groundwork for this challenge was laid in a recent visit to Jeff Cavaliere’s gym for a training session. Jesse decided to open his mouth and wasn’t prepared to be taken up on his challenge. Greg Jennings, Madden Football player and actually in the game, was ready to step up and put a beatdown on the cameraman from ATHLEAN-X. No broken leg or even the hardest hitting safety in the league is enough to keep the champ down. Watch as the game unfolds and see if you can predict the final score before it happens. Keep in mind, this is only a one quarter long game. If you would rather see an actual workout than Jesse and his poor video game skills, be sure to check out the full NFL player workout with Greg and Jeff Cavaliere on this channel. You can subscribe at the link below. Be sure to turn on your notifications so you never miss a new video when it’s published. In the meantime, if you want a step by step program for building ripped, athletic muscle be sure to head to athleanx.com at the link below to get a 90 day workout and meal plan to guide you through every workout. Check out Greg’s instagram @theofficialgj for updates on his training progress.
How to Get THIS Lean (YEAR ROUND!)
How to Get THIS Lean (YEAR ROUND!)
9 måneder siden
If you want to get a lean, ripped body and keep it year round you are going to want to watch this video where I share how I do it. Be forewarned, there are no secret shortcuts or gimmicks to doing this. As a matter of fact, there are many sacrifices that have to be made in order to get to an ultra lean body fat level and you will have to ask yourself whether it is worth it to you to proceed. That said, here are the major components of how I do this year round. First, I believe it’s important to discuss when you are deciding to first make this your goal to be lean and ripped. If you are doing this for the first time in your life in your late thirties or even older, it is going to be much more difficult to achieve ultra lean levels of body fat than had you started training and watching your nutrition in your teens or twenties. This is mostly due to the habits that are required to maintain the discipline to get this ripped as well as the fact that hormonally you are providing an opportunity to improve an already impressive body comp the more lean and muscled you are as opposed to someone who has much higher levels of body fat and lower levels of lean mass. That said, there is no reason to be discouraged about starting at any age. You can look absolutely amazing no matter where you start from and it takes a dedication to the following main areas when you do decide to start. We first start with nutrition. As a matter of fact, your diet or how you eat is going to be the absolute most important part of how lean you look. There is nothing that can overcome a bad diet when it comes to getting ripped (even cardio as we’ll talk about in a second). When it comes to nutrition many will opt to be exclusionary to either fat or carbohydrates in their pursuit of leanness. I think that this is a long term mistake. It is never a good idea to adopt an eating style that requires you to eliminate or drastically cut down one of the three main macronutrients from your diet. Instead, it is much healthier and successful long term to consume all three but to make wiser food choices from within the categories. I share in the video some of the repercussions I faced early on from being exclusionary when it came to dietary fats in my eating plan. When it comes to training, there is no truth to the myth that you should train with light weights and high reps to get ripped. As a matter of fact, you can actually build muscle using light weights if you do it properly and it’s something that you want to make sure that you do along with lifting heavy weights and training to eccentric failure. It’s not a choice of one over the others. Your job, when you are trying to get ripped and lean, is to train with all of the options in your arsenal to build as much lean body mass as possible knowing that it is going to help you long term to maintain very low levels of body fat. Other things I do are I take my supplementation seriously and aim to provide my muscles with the highest quality ingredients at the times that are most likely to satisfy their needs. The ATHLEAN-Rx supplements are heavily relied on here as well as some one off vitamins like green tea extract or raw foods like ginger and cinnamon. Sacrifices, as mentioned earlier, are going to have to be made however if you want to achieve this level of leanness and maintain it all year. I for instance, do not partake in drinking alcohol or eating sweets (but for one or two times a year). Is this a requirement for you to look lean and muscular? Not at all, however to maintain very low levels of body fat you will likely have to forego some of your current habits and that may not be something you want to do. Ultimately, the choice is yours. I just wanted to be able to share with you the process I go through and that helps me to maintain my leanness well into my forties and beyond. If you are looking for a step by step meal plan and workout plan that will help you to follow the same thing I do to get this lean and stay this lean year round, you can find all of our plans at athleanx.com via the link below. Start training and eating like an athlete and you’ll be amazed at how quickly you can change the entire look of your body. For more videos on what I eat in a day, a full day of eating and meal plans to build muscle and get ripped, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Brutal Lower Ab Workout | 6 Minutes (FOLLOW ALONG!)
Brutal Lower Ab Workout | 6 Minutes (FOLLOW ALONG!)
10 måneder siden
Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - bit.ly/2b0coMW If you want to get six pack abs you may think that you have to spend hours a day trying to get them. That is not the case at all. If you are able to commit to a consistent but short effort you will be amazed at how much better your abs could look in a short period of time when combined with a focused attention to what you are eating as well. In this video, I have a short 6 minute lower ab workout for you to do along with me. As you will see and feel, an ab workout does not have to be long to be effective. As a matter of fact, I would probably say that the longer the ab workout goes, the less effective it becomes. The key to this working is that it is short enough to allow you to do it consistently without having to fight to schedule it into your normal routine. Remember, the key to getting six pack abs is consistency. Now, don’t think that just because you might be doing the same set of exercises that it is becoming less effective. It is not. The choice of ab exercises in this workout is broad enough so as to cover the major functions of the lower abs. There are bottom up movements that better are better able to influence lower ab muscle fiber recruitment while still including rotation which will train the core as it is meant to be. The point of this video is to give you a follow along lower ab workout that you can do anywhere. There are no special pieces of equipment needed to do this. All you need is your body and some space on the floor. You might actually need a bit more than that, and that would be a heavy dose of determination to try and resist the burn of these exercises as you do them. Remember, the pain from ab training is usually only temporary. As soon as finish the exercise and the lactic acid starts to clear the abdominal muscles, you feel normal again. See if you can follow the entire lower ab workout along with me, resting when I do. If you need extra rest for some reason, don’t be bashful - take it. Maybe you can only do 45 seconds of one of the 60 second exercises. That’s ok, do what you can and rest for the remainder of that exercise. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows: Figure this 8’s x 30 seconds Hands Back Raises x 60 seconds Twisting Pistons x 60 seconds Rest 30 seconds Seated Ab Circles CW x 60 seconds Seated Ab Circles CCW x 60 seconds Scissor V Ups x 30 seconds 21 Crunch x 30 seconds So there is a lower ab workout you can do at home with no equipment that will get you started on getting that six pack you’ve always wanted. If you want to speed up the process you will want to make sure your diet is in place as well. If you want a step by step meal plan to get you ripped fast, head to http:/athleanx.com and get the ATHLEAN-X Training System. For more ab workout videos that you can follow for a six pack, be sure to subscribe to our channel here on youtube at noburn.info and be sure to turn on notifications so you never miss a new video when it’s posted.
THIS is How to Lose Fat (WORKS EVERY TIME!)
THIS is How to Lose Fat (WORKS EVERY TIME!)
10 måneder siden
If you are wondering how to lose fat then you are going to want to watch this video. It doesn’t matter which diet plan you are following right now to lose weight, the key to your long term permanent success lies much deeper. Even science based diet plans that claim to prove the fastest way to lose body fat won’t stand the test of time if you are unable to do the most important thing when it comes to nutrition, and that is stay consistent with your approach. In this video, I show you the number one truth about nutrition and losing weight. Without consistency, your chance of keeping off the weight you lost is almost zero. The most important thing you can do is not turn to the latest pubmed studies to supposedly prove how you should be eating but rather determine if the way you decide to eat is going to be something you can do forever. I’m actually not one to demonize one way of eating over another. Instead, I encourage everyone to adopt the nutrition plan that is most conducive to their lifestyle and is going to be something that they can do for the foreseeable future. This often revolves around a much deeper ideology and one important unavoidable truth. And that is, getting ripped and losing fat is going to take commitment. Period. It is going to take a long term permanent commitment to either spending a bit more time than you are right now or money to get where you want to be. This can be boiled down to a simple three words and how they interplay together to formulate these requirements. These are fast, cheap and good. When it comes to nutrition and eating you can get fast, cheap and good but you can’t get all three. In fact, you can only choose two of these three options. In only one world is it possible to get fast, cheap and good nutrition and that is if you are living at home with your parents and they are spending the time, money and effort to prepare your foods for you but even in this example, someone is still sacrificing something - it’s just not you. More realistically, you are going to have to choose from these other options. In fact, there are only two viable options to diet success since the fast and cheap option is usually one that isn’t conducive to what you’re trying to achieve with your body goals. When you go this route you are left with foods that are likely not healthy or good. This is a quick road to disaster and not one that is recommended. This leaves the other two options. If you go the fast and good route then you are likely going to have to take advantage of pre-cooked foods in your local Whole Foods or even start using a meal prep company to provide your meals for you. Both of these are going to require a financial commitment that you may or may not be able or ready to make. On the other hand, if you would prefer to save a good bit of money you can purchase these foods yourself in their raw, natural states and then cook them yourself. This of course if going to take much more time and is going to require that you are willing to make the time commitment to getting this done consistently. Even if you do a full day meal prep or choose to prepare your meals daily. The fact is, you can’t escape nutrition commitment when you want to get your diet right and lose weight. Losing body fat is one of the hardest things you can do because it takes a 24/7 commitment that many people can’t make. Anyone can get themselves to go to the gym for an hour a few times a week but it takes a lot more effort to be conscientious of what you’re eating for the remaining 23 hours. Don’t get fooled by quick fixes. There is no such thing when it comes to getting ripped. If you’re looking for daily guidance on how to make this process much more automatic for you, then I think I can really help you out. My step by step meal plans are available in all of our programs available at the link below, depending on your exact training goals right now. Learn how to make eating almost automatic and take the stress out of nutrition once and for all with the X Factor Meal Plan at athleanx.com. For more videos on nutrition and the best diet plan for getting ripped and losing body fat, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Train Like an NFL Player (FOOTBALL WORKOUT!)
Train Like an NFL Player (FOOTBALL WORKOUT!)
10 måneder siden
If you ever wondered whether you could cut it as an NFL player, you first have to see if you can make it through an NFL football workout. In this video, I take former Green Bay Packers Super Bowl Champion Greg Jennings through a dynamic leg workout to help him build explosive strength and athleticism. See if you can keep up as you follow along this complete leg workout. To start, we have to make sure we warmup. Most of the time, people turn their warmups into workouts by making them too long. The only goal of your warmup should be to prepare your body to be capable of performing the exercises of the workout without form compromise or injury. The leg swings and hurdle unders are two of the fastest ways to mobilize the hips and muscles of the legs to prepare you for the work to come. First exercise up is the banded box squat. As part of a lower body dynamic workout, the goal for this training is not strength. Instead, you want to focus on speed of movement and overall athleticism and power. This means that the overall system load you want to subject yourself to is about 60 to 75 percent of your 1RM in combined resistance (from both bands and the weight on the bar). Ideally, you will put about 20-30% of this in the form of bands. Realize, in the case of this example, Greg is being represented as a 300 pound squatter. Sixty percent of this would be 180lbs. With one hundred and thirty five pounds on the bar and fifty pounds in band resistance, we are able to reach the goal system weight total. Keep in mind, this resistance is only realized at the top of the movement where the bands are fully stretched. At lower depths, the bands are more slack and there is less tension being contributed to the bar. This does help to match up the strength curve of the added resistance to the natural resistance of the squat as an exercise however. Next, we perform a combination of a front side loaded bulgarian front squat with a backside loaded version. The difference is simply the position of the body in space. When standing upright, the load is going to be borne by the quads primarily. When leaning forward, the hamstrings and glutes will take the lion’s share of the workload. The key in either environment is not to place your front foot up on a box if your back foot stays on the floor. This either limits range of motion of the working leg or completely eliminates the tension on this leg at the top of the rep. To finish up the workout, you have to add more to this banded exercises and unilateral leg exercise. It’s important to include a dynamic jumping or sprinting exercise. In both cases, you can either do a straight vertical exercise, horizontal exercise or change of direction movement. Here we do twisting box jumps for that athletic change of direction. The reps should be kept precise and at high energy. If you find that you are fatiguing and that the quality of the jump is declining then you need to stop your set and regroup before continuing. Finally, the hip hinge is a critical component that needs to be trained. We choose the cable pull through as a great option to get this done. Just like the upper body equivalent, the face pull, it is key that you fire up the right muscles here to perform this exercise correctly. Make sure that the often underactive glutes are what does the work here by keying on their firing and sequencing on every rep you perform. This is just a sample of one type of lower body workout that an NFL player might do. Of course, you want to be sure that you are working on your max effort strength levels as well. For a complete program that works all of these training methods into one step by step program, be sure to head to athleanx.com at the link below and check out the Monster Maker program. For more videos on how to train legs like an NFL player and the best football workout for building big strong legs, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when we put one out. Train Like an Athlete - athleanx.com/monster Subscribe to this channel here - noburn.info
Free Weight vs. Bodyweight Exercises (BACK EDITION!)
Free Weight vs. Bodyweight Exercises (BACK EDITION!)
10 måneder siden
If you had to choose between free weight exercises or bodyweight exercises for building muscle and strength, which would you pick? In this video, I’m going to break down the most popular back exercises to show you the differences between equivalent movements as they relate to the motions performed in the exercises. Beyond that, you’ll see which versions hold certain advantages over the other as well as which exercise you should be swapping in when you only have access to either the bodyweight or free weight version. We start today by looking at the back exercises. This series will eventually cover all of the major muscle groups in the body and arm you with the ability to make smart exercise selections regardless of what environment you’re training in. When you do your back workouts it is helpful to think of the different planes of motion that the back can be trained in to make sure you overlook none of them in your training. First, we look at the the vertical pulling movements. Right away, the bodyweight back exercise that should stand out to you here is the pullup or chinup. Depending on which direction your hands face on the bar will determine which of these you do, however mechanically they are very similar. If you wanted to transfer the pullup or chinup to a free weight exercise in the gym however, the obvious choice would be the lat pulldown. Again, here you can perform this with either an overhand or underhand grip. Keep in mind, when you perform either the chinup or the underhand pulldown, you are getting a heavy involvement of the biceps as well. While the pullup and the traditional pulldown are better at focusing the work on the lats. The biggest difference between the muscle activation of these two different exercise options is the involvement of the core muscles. When performing this back exercise as a free weight lat pulldown, your abs and core don’t work nearly as hard as they do when doing the bodyweight pullup. This is because of the activation of the hip flexors pressing up into the pad to lock yourself into the machine. When the body is suspended on the bar and free to rock and sway, it is the abs that have to contract hard to make sure this doesn’t happen. Next, we look at the horizontal pulling movements. On the free weight side is the classic barbell row. On the bodyweight side is the inverted row. Both of these work the back muscles in the same way in the same plane of movement. That said, there are some distinct differences that you want to be aware of when making your selection. First, the barbell row clearly provides an opportunity for more precise progressive overload and is therefore a much better strength option. That said, the inverted row can be modified to make it more difficult. You can simply straighten out your legs or even place them up on top of a box for a greater challenge if needed. Additionally, while the barbell row can be somewhat strenuous on the lower back if you are having back weakness or pain, the inverted row will place no such stress on this area. Finally, the straight arm pushdown is one of the best free weight exercises you can do for your back. This allows you to work on developing your straight arm scapular strength, an overlooked element of a complete back workout. If you don’t have access to a gym however, all is not lost. As promised in this series, I show you an alternative you can do with bodyweight. This is the inverted straight arm pushdown. By pushing down into the bar and initiating with the lats, you are working your back muscles in the same way and have an opportunity for great benefits as well. As you see, there are back exercise equivalents regardless of whether you are using bodyweight exercises or free weight exercises. The key is to understand what it is you are trying to accomplish with each move so if you have to make a swap due to limited equipment or skill, you know exactly which move to make. If you are looking for a step by step workout program that will guide you with the best exercises at the right time to get you the fastest results possible, be sure to head to athleanx.com at the link below and check out the programs to get started training like an athlete today. For more bodyweight versus free weight exercises and complete workouts, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Hrithik Roshan 60 Day Transformation (THE TRUTH!)
Hrithik Roshan 60 Day Transformation (THE TRUTH!)
10 måneder siden
Hrithik Roshan is a famous Bollywood actor who has stirred up a buzz with his incredible body transformation where he went from fat to fit in just 2 months for his newest movie WAR. In this video, I am going to delve into what I believe is the truth behind his transformation and what you can learn from it. The first thing to note about Hrithik Roshan’s transformation is that in his before & pictures, there is not much difference in size in his arms and shoulders, as well as an outline of abs. The biggest difference isn’t the amount of muscle that he put on, but more about shedding the fat. By getting much leaner, Hrithik’s transformation appears a lot more drastic than it really is. The next thing that we need to look at with this body transformation is that there is a possibility that Hrithik’s transformation did not actually take place over the course of 60 days. In an interview with Aamir Khan, he clarified that his personal transformation for Dengal took place over the course of several years to build muscle and that the shedding of fat is what occurred in 5 months. Thus, it is likely that Hrithik Roshan’s transformation is being misconstrued. The next and possibly the most important thing is that when looking at body transformations, such as Hrithik or Aamir’s, is to look at the default state of the individual prior to the transformation. Hrithik Roshan is known as the Greek God of Bollywood, and for good reason. Before his fat state, he was known for being in incredible shape and taking great care of his body. It is much easier, especially in your 40s and 50s, to get fit if you have had some sort of training base in the past. To make a 60 day transformation such as Hrithik’s, it would be incredibly difficult to achieve those results if he had not been in as great shape prior to his weight gain. Hrithik Roshan’s transformation also involved an alteration to his training. Suffering from disc problems, he had to make sure that his training was safe but effective and did so by using what he called “Zero Momentum Reps” - a training style that I have been a proponent of in the past, especially when dealing with injuries. You should also take note that it is important to change your training styles when you start to notice your progress stalling. You can’t rely on progressive overload forever, so you need to change the style with which you change, just as Hrithik did. Lastly, it is important to understand that nobody can make a transformation like Hrithik Roshan did in just 60 days unless they have their nutrition in check. To lose that amount of fat and to become as lean as he is, he had to make sure that he was eating the right foods. However, that’s not the end of it; Hrithik has said himself that he found it much easier when he discovered the healthy foods that he enjoyed eating. If you can find foods that you enjoy eating, your diet will be sustainable and become a part of your lifestyle. So, when looking at body transformations, such as Hirthik Roshan’s transformation or Aamir Khan’s transformation, it is important that we don’t just look at the start and end points, but that we look at how they made that transformation. In Hrithik’s case, it was having a default state that was lean and muscular, his muscle building took course over many years prior, he adapted his training, and he found sustainable eating habits. If you are looking to make your own body transformation with a science based, step-by-step workout and nutrition plan that will help you achieve the body that you’ve always wanted, click the link below and check out the ATHLEAN-X Training System that is best suited for your goals. For more videos on how to make your very own transformation using free training tips, nutrition advice, and injury prevention; be sure to click the link below to subscribe to this NOburn channel and don’t forget to turn on your notifications so that you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get a WIDER Back (V-TAPER!)
How to Get a WIDER Back (V-TAPER!)
10 måneder siden
The fastest way to get a wider v-taper back is to focus your attention on the muscles in the back that contribute the most to width. In this video, I’m going to show you the best back exercises you can do to build up your lats, teres major and teres minor in order to get the widest back possible. We are breaking out the science here to get you the best results you can from your workouts. First, it always helps to look a bit at the anatomy of the muscles you are trying to develop. In the case of back width, the three that have the greatest impact are the latissimus dorsi, teres major and teres minor. Odds are, you may have been focusing a pretty good amount of attention at developing your lats but have you ever stopped to think what you should be doing for those other two muscles. The truth is, if you want to build a great v-taper back then you need to look at the best ways to train all of these muscles. The good news is, all it takes a few small tweaks to exercises you may already be doing to shift the focus of the workload onto either of these three muscles. When you see just how easy this is to do you won’t feel overwhelmed at all and will be excited to go try some of these small exercise tweaks right away. First, let’s talk about the lat pulldown machine. Actually, this machine is a little misnamed since you can preferentially train more than just the lats here. That said, if you want to hit the lats the most you want to be sure to perform an underhand pulldown or a rocking pulldown. The key here is that you want to get the elbows out in front of your body as far as possible to place a greater stretch on the lats. Also, as you pull down, each of these exercises will give you the best chance to keep your arm tightly adducted to your side to maximally activate the lats. If you wanted to shift the focus to the teres major all you have to do is take a much wider, overhand grip on the bar and do a pulldown. This takes away some of the lat favorability of the exercise and shifts the load more to the muscle you are trying to develop. By attaching a rope to the pulldown machine you can incorporate external rotation at the shoulder and do a better job of recruiting the teres minor (a rotator cuff muscle) to perform the exercise. The name of this exercise is the face pulldown, and it’s a fantastic exercise for building up the complete va taper of your back. Keep in mind, all of these variations can help you develop a wider back and all of them can be performed on a pullup bar if you don’t have access to a lat pulldown machine. Additionally, you can target the teres major with a landmine setup as shown in the video. Once again, remember to keep your elbow out wide away from your torso and position yourself perpendicular to the landmine olympic bar setup. Want more lats? Just step to the side of the bar and pull it up parallel and tight to your body and you’ll shift the focus instantly. Finally, the one arm hi pulley row is a great way to place the lats on tremendous stretch and take them through their full range of motion. This may be one of my favorite ways to build a wider back. Shift the attachment to a rope handle and perform the tried and true face pulls and you’ve just added another exercise to your teres minor building arsenal. The key to building a wider back is to understand which muscles you want to focus your efforts on and which back exercises to the best job at getting the job done. Here I’ve just shown you quite a few options to do that. If you’re looking for a complete program that will help you to put the science back in all of your workouts, be sure to head to the link below and check out the athlean-x training system best suited to your current goals. For more back workout videos and the best science based tips for building a wider v taper back, be sure to subscribe to our channel using the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get Wider Shoulders (FAST!!)
How to Get Wider Shoulders (FAST!!)
10 måneder siden
If you want to build wider shoulders fast you need to narrow your shoulder exercise selection and broaden the weight selection you use when performing them. In this video, I show you how a simple side lateral shoulder raise can do everything you need it to do to create extra width in your delts. You just need to be willing to perform the shoulder exercise with both heavy and light weights. First, let’s start with a little shoulder anatomy. The middle head of the delt is the one that is most visible when looked at from the front. It is the one that is going to create the most lateral width in the delts. That said, both the front delt and rear delt has overlap anatomically with the middle delt and doing exercises to improve them will only benefit the way your shoulders look from any angle. That said, when it comes to building up the middle head of the delts your best exercise option is the side lateral raise with a dumbbell. First of all, it is a good idea to do these only one arm at a time instead of two arms at the same time. This will give you a better chance to concentrate on doing the exercise correctly and limiting the amount of muscle substitution that occurs when you do your lateral raises. The second benefit here is that when you have to lift two dumbbells at once, you are asking that your core be able to stabilize the combined weight of the dumbbells. This is twice as hard than if you were to introduce just a single dumbbell at a time, thereby putting the focus more on the delts than on the core and helping you to get more from it. When you are ready to perform the exercise you have two major options; both of which need to be performed if you want to maximally build up your shoulders. The first is to grab a light dumbbell and do the lateral raise with a focus more on muscle recruitment and metabolic overload. The light dumbbell should give you a chance to isolate the middle delt as much as possible and make it do the lion’s share of the work. The increased workload will go a long way towards improving your muscle growth while helping you to establish a better mind muscle connection with a muscle that often times sorely lacks this. When performed with the lighter weights, you are able to crank out more repetitions and get a metabolic stress reaction. The accumulation of both lactic acid and hydrogen ions in the muscle (the things that cause your muscle to burn when you are performing the exercise) provides a chemical stimulus for growth that cannot and should not be ignored. That said, lifting light weights alone would rob you of a chance to provide muscle growth and width in the shoulders from an alternative stimulus - heavy weights and progressive overload. This is where the cheat lateral raise comes in. Here you want to swap out the light dumbbell for a heavy one. The initiation of the movement is less about isolated muscle contraction and more about getting more weight to the top of the exercise. From here, you do your best to eccentrically contract the middle delts to slowly lower the dumbbells back to the starting position. The acceleration of the weight on the concentric part of the lift takes advantage of another growth stimulus - compensatory acceleration - that helps to recruit more type II muscle fibers which are more capable of growing faster than slow twitch fibers. Either way, my best recommendation for getting wider shoulders fast is that you not only be sure that you lift both heavy and light weights when you perform you shoulder lateral raises but that you immediately start prioritizing whichever you aren’t doing enough of right now. For example, if you lift mostly heavy weights for your shoulders then introducing the lighter dumbbells is going to have a fast impact on the response you see from this exercise. On the contrary, if you introduce heavy weights to a regimen that is mostly build around lifting lighter weights then you will be shocked at how quickly your shoulders respond to the cheat lateral raises. Just remember to not become attached too much to a single way of loading your shoulders and be sure to include both if you want to see the best results from your training. If you want to build not only your best shoulders but every muscle in your body faster, then it is time you start putting science behind every workout and exercise you do. I’ve done that for you already in a step by step plan available at athleanx.com at the link below. Click there and grab the ATHLEAN-X Training System and start training like an athlete (and growing like one) today. For more videos on how to build bigger, wider shoulders and to see the perfect shoulder workout be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Squatting Knees Over Toes (THE TRUTH!)
Squatting Knees Over Toes (THE TRUTH!)
11 måneder siden
If you squat you have likely been told to never let your knees go past your toes. If you do, you will likely damage your knees, tendons and integrity of your joints. In this video, I’m going to tell you the truth about squatting knees over toes and break down the biomechanics of the squat exercise to help you better understand this controversial opinion on this popular leg exercise. To start, it’s helpful to understand that the squat is performed with coordinated movement between the hips, ankles and knees. When there is a limitation at one of the joints in the kinetic chain there will be compensations that occur that alter the biomechanics of the squat exercise and can lead to breakdown and issues down the line. When we squat too much with our knees, you see the characteristic forward movement of the knees over the toes without much hinging going on at the hips. This is incredibly stressful on the anterior knee joint and actually takes out of the exercise one of the largest and strongest muscle groups that should be contributing to the lift - your glutes. This can also be seen readily on an exercise like the Sissy Squat - which should be avoided at all costs and is demonstrated in the video. The second way to squat is to hinge properly at the hips when you perform the movement but to be careful not to allow the knees to travel past the toes at any point during the squat. This creates a tendency to keep your center of mass back a bit and away from the proper midpoint of the foot. When this occurs, the anterior stress on the knees is diminished but so is the proper transfer of forces throughout the lower extremity kinetic chain as you’ll see in a minute. The final way to squat would be to let the hips travel backwards as far as they can go while allowing the knees to travel forward as far as they can go. This would result in a bottom position on the squat that placed the knees significantly ahead of the toes but the hips and center of mass properly distributed above the mid foot. Now, getting into this position is actually harder than it looks because of tightness that often exists in the ankle joint. Limited range of motion into ankle dorsiflexion is one of the main reasons we can’t get forward tibial travel during the descent of a squat. This can either come from muscle tightnesses in the calf and achilles or from bony impingement that occurs in the ankle joint. Either way, limited dorsiflexion is causing the buildup of force that is created by the quads and glutes to be stalled in the knee joint rather than flow through to the ankle along the kinetic chain. In order to have pain free squatting in your knees you must figure out a way to allow the tibia to move anteriorly during the squat. You can do this by being conscious of the desired movement and trying to figure out a way to facilitate the motion. The best way I know how to do this is to stop trying to lock your big toe down into the floor when you squat. Instead, you want to pin the inner and outer portion of your foot to the ground, but along the mid foot and not the toes. Push down through the heel, outside and inside of the foot but allow the toes to remain free. In fact, if you want to really assist the tibia in getting into the proper position during the exercise you want to try and pull your big toe up slightly into extension as you drop down into the squat. This will help to assist the movement of the knees over toes while staying in balance with the hips that are moving posteriorly through a proper hinge. When done right, you will have a bottomed out position of the squat that places your knees over your toes but results in no knee pain and a stronger, more biomechanically sound squat. If you have a history of knee pain when squatting, you will definitely want to try this and see for yourself. I guarantee that you will squat with less knee pain and will be able to experience better balance and strength during the exercise the very next time you try it. If you want to see how much better you could strengthen your entire body and stay away from injuries by training like an athlete for just 12 weeks, be sure to head to athleanx.com at the link below and get one of the programs that best suits your current goals. See and feel the changes quickly when you trade in your training approach now for one that is backed by science and anatomy to get you where you want to be faster than ever before. For more videos on how to squat with proper form and the best way to increase your strength on the squat, be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get a BIGGER Butt? Just Do THIS!!
How to Get a BIGGER Butt? Just Do THIS!!
11 måneder siden
If you have ever wondered how to get a bigger, stronger butt, you might find that you were missing something in your training. In this video, I am going to explain the benefits of having strong, larger glutes from both a strength coach and a physical therapist’s perspectives, as well as the one exercise that will help you to get a nicer butt. As a strength coach, the importance of building bigger, stronger glutes comes from how much strength and explosive power comes from these muscles. The muscles in your backside play an essential part in balance, change of direction, running, and jumping. By increasing the strength of the gluteus muscles, your butt will not just look better, but they will help you to perform better overall as an athlete. Another benefit of building a nice butt comes from the physical therapist perspective. Having weak glutes can lead to pain and injuries throughout the body. Those with weak glutes are prone to lower back pain, hip tightness, and hamstring injuries because these muscles are taking on the brunt of the load that is supposed to be supported by the muscles in the butt. Having stronger glutes will help to alleviate some of these issues as they will be able to take on the load that they were meant too. When it comes to training benefits, having a nice butt with a strong gluteus muscles will directly carry over to other compound lifts, such as the squat and deadlift. By keeping the glutes strong, you will be able to handle weight more efficiently and generate more force through those muscles to support the lift. When it comes to the squat, when there is a major weakness in the muscles in your backside, it can lead to a desegmentation of moving parts in the lift. With the chest and hips meant to move together in unison, having weak butt muscles can lead to the lower back taking over too much and the result is lifting the bar with your back (which can lead to injury in the lumbar region of the spine). To help develop a nicer, stronger butt; I recommend that you include the Pullthrough into your training. Start by setting the cable at a low anchor point, grabbing the rope between your legs and stepping out from the machine. Without moving your arms, hip hinge back and allowing the weight to pull your hands back towards the machine. Leaning forward slightly to counterbalance the weight pulling you back, squeeze your glutes to stand straight up. Don’t allow your torso to move backwards at all. If you look from the side, it will look just like you are standing up from a squat. Your shoulders should not move from a vertical line, just like proper bar path. You can also perform this exercise with a band, if a cable machine is not available. By including the Pullthrough into your training, you will notice improved carryover strength to other lifts. Getting a better butt is not just about aesthetics, but there are athletic, training, and health benefits from building stronger glute muscles. To do so, start including the Pullthrough into your leg training right away and start noticing the benefits almost immediately. Remember, all muscles matter and by putting the science back in strength, we can learn how to train them the right way. If you are looking for a program that overlooks nothing in your training and gives you not just the how, but the WHY behind exercise selection, get the ATHLEAN-X Training System by clicking the link below. For more videos on building bigger muscles and avoiding pain and injury, make sure to subscribe to our channel here on NOburn. Click the link below and be sure to turn on your notifications that you never miss a new video when it’s released. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel - noburn.info
The Perfect PUSH-UP Workout (3 LEVELS)
The Perfect PUSH-UP Workout (3 LEVELS)
11 måneder siden
It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required. To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises. Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever. As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout. Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout. Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete. If you are looking for more perfect workouts that you can do for your chest, back, total body, shoulders, biceps and triceps, be sure to subscribe to our channel here on youtube and turn on your notifications via the link below to be sure you never miss a new video when it’s published. For a complete step by step workout program that will help you to build ripped athletic muscle in just 90 days, be sure to head to athleanx.com at the link below and start training like an athlete today. See how much faster you can get results when you put the science of strength back into your training routines. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Big Chest Workout Mistakes (SKINNY GUYS!)
Big Chest Workout Mistakes (SKINNY GUYS!)
11 måneder siden
When it comes to building a big chest, there are a few mistakes and disadvantages that are common occurrence for skinny guys in their chest workouts. In this video, I am bringing in our resident hardgainer, Jesse, to show you what those disadvantages and mistakes are, as well as how to address them. These chest workout mistakes are not limited to skinny guys only and I think anyone will be able to take something away from this video. To start, we need to take a look at the anatomy of a skinny guy and how that relates to the mistakes that skinny guys make when trying to build a big chest. Skinny guys are often cursed with long lanky arms, which is a disadvantage when it comes to bench pressing, in comparison to shorter, stockier guys as the weight has further to travel. Skinny guys also have a naturally shallow chest, which means that when they bench press, the range of motion is increased yet again. With these anatomical features, there are compensations that come along for the ride that prevent skinny guys from building big chests. When it comes to skinny guys building a big chest, we have to realize that there is no changing the anatomy of their bodies. However, with a few tweaks, they can make a world of difference in their chest workout. This particular issue presents itself with the long, lanky arms. While they cannot be physically shortened, they can be relatively shortened so that the weight does not have to travel as far. One mistake a skinny guy makes in their chest workout is that they do not create enough of an arch when they bench press. By creating an arch, which is safe in the performance of a bench press, the shoulders are placed down and back, opening the chest and making it broader. This arched position is actually safe for the shoulders as it begins to mirror the mechanics of a decline bench press (a very safe position of the shoulders when it comes to benching). This arch also allows for a shorter travel of the weight through the range of motion in the bench press which means more weight can be used. Another mistake that is common amongst skinny guys trying to build a big chest is allowing the compensations, due to their anatomy, to take hold of the bench press. Because of the long arms and shallow chest leading to further travel of the weight, to get the weight all the way to the top, they find themselves leading with their shoulders. I’ve said time and again, to build a big chest, you need to lead the exercise with your pecs, not your delts. It is also common to shortchange the reps as well. To address this problem, skinny guys should incorporate alternating dumbbell bench pressing with an isometric hold at the bottom of the rep (as opposed to the top) as it will increase the time under tension for the pecs. I also recommend using a heavier weight as accelerating the dumbbells to easily can again lead to the shoulder taking over the exercise instead of the pecs, which would diminish the opportunity to grow a bigger chest. Next time you are doing a chest workout, keep these mistakes and tips in mind, even if you aren’t a skinny guy. To build a big chest, it’s important to not only know what exercises to do, but HOW and WHY they are performed. If you want to get a bigger chest and build ripped, athletic muscle, make sure you clock the link below and use the program selector to help you find the program that matches your current training goals. By putting the how and why back into your training, I’ll help you achieve your best results ever over the next 90 days. For more videos on how to build a bigger chest as well as other tips for skinny guys, check out the ATHLEAN-X channel here on NOburn by clicking on the link below. Remember to click subscribe and turn on your notifications so that you never miss a new video when it’s released. Build More Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel Here - noburn.info
The BEST Dumbbell Exercises - ABS EDITION!
The BEST Dumbbell Exercises - ABS EDITION!
11 måneder siden
When it comes to ab training, you would be making mistake if you did not include dumbbell exercises into your workouts. In this video, I’m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I’m going to cover the categories of strength, power, hypertrophy, metabolic training, total body, corrective exercise and a miscellaneous movement that needs to find it’s way into your routine. We start with strength. Here it is worth noting that often times, any lower ab exercise (or movement that requires you to lift your legs) is going to be challenging enough and create overload. This is because the weight of the legs provides enough external resistance to bring down the rep counts and ramp up the intensity. That said, there is a big difference in our ab strength levels when moving from the top down and bottom up. For that reason I included two different weighted ab exercises to cover each. The first is the single arm Otis-Up. This is a no-momentum movement that requires you get your back off the floor without the assistance of your legs or feet pushing into the ground. Get to a high sitting position and slowly lower yourself back to the ground. From the opposite end of the kinetic chain we can do the weighted Dragon Thrust. This involves placing a dumbbell between your feet and lifting the pelvis off the ground to engage the lower abs. This may be too difficult for some beginners but it does provide an option for those that are ready for it. Next, we move onto power. This involves not just moving a weight but being able to do so quickly and explosively. The best movement for this is the dumbbell twisting toe taps. This upper and lower body timed movement allows for you to preload the abs by placing them on a rotational stretch on every repetition. The kick of the leg on the opposite side gets the body to move in it’s preferred cross pattern and allows the stored elastic energy of the core to do it’s job on resisting and creating rotation. For hypertrophy we want to be sure to include an ab exercise that allows for a stretch to be placed on the abdominal muscles. Given that most ab exercises are done on the floor, the ability to extend beyond neutral is something that isn’t possible. That’s why the introduction of a physioball as shown here is so valuable. You can stretch the abs over the ball and get an eccentric overload when performed with a dumbbell in hand. Slowly crunch up on each rep to ensure a good, purposeful contraction and optimal ab development. Next is the metabolic training category. While some have concerns about accumulating a lot of reps or time flexing and extending the spine (I am actually not one of them if the abs are trained properly and the stability of the supporting core musculature is maintained), this would allow for both without worry. The Rock the Boat and the Hollow Rock are isometric challenges for the core and involve maintaining stability rather than dynamic contraction. Less strain but still maintain all the benefits of the burn inducing metabolic overload that has been shown beneficial to development. Other categories covered here are the total body ab exercise, corrective ab exercise and a miscellaneous option that hits the neighboring muscles of the abdominal region especially well. All of these exercises are going to be effective for their intended purpose and make for a super effective dumbbell workout routine for abs if you choose to do them together. If you are looking for a complete ab workout that guides you through every day in just minutes of training, be sure to check out the Google Play Store and App Store for the “6 Pack Promise” app by ATHLEAN-X. If you are looking for a complete training program that trains all of the muscles of your body to be ripped, athletic and strong, be sure to head to the link below and check out the A-X program that is best suited to your current goals. For more ab exercises and dumbbell ab exercises you can do to carve out a ripped core and get show stopping abs, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. There’s no exercise video topic that hasn’t been covered. Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Can't Get Big Quads? Just Do THIS!!
Can't Get Big Quads? Just Do THIS!!
11 måneder siden
If you have skinny legs and can’t seem to get them to grow, I have good news for you. In this video, I am going to give you a simple tip that you can implement into your leg training immediately that will help to finally grow those chicken legs. I’m bringing Jesse in to show how incorporating this change to his squat has helped him to get bigger legs. First off, if you want to build big legs, you need to be squatting. It’s called the king of leg exercises for a reason! One major problem that many people have during the squat, however, is that they fail to actually load the quads. It’s been repeated ad nauseam that you need to break parallel when you hit the hit the bottom of the squat. Why? Because the femur are perpendicular to the force of gravity, the quads are receiving maximum tension. By stopping the rep short of parallel, you are sacrificing the potential to overload the muscles, which is necessary if you want you’re quads to grow. Remember, if you want to build big legs, you need to be squatting to the proper depth! Continuing with the idea of loading the quads…for a number of reasons, people often believe that you should be squatting with an extra wide stance. The problem with this method is that with the knees so far out, the adductors are doing the most work instead of the quads. As I mentioned previously, to get bigger legs, you need to load the quads with maximum tension. Jesse shows the difference between an extra wide stance versus a stance that is just outside shoulder width. With that wide stance, Jesse, like many others, felt a great amount of strain on his adductors when coming out of the hole on the squat. When he narrowed his stance, he noticed an immediate difference in the amount of tension placed in his quads as compared to the adductors. Narrow up your stance and load those quads if you plan on building bigger legs. Next, introducing a box can make all the difference in the world when it comes to squatting. You will want to make sure that you find a box that is the right height for you to be reaching parallel when you hit the bottom of the squat. Don’t worry if the box is too short, you can add a plate on top of it to make sure you are hitting a comfortable depth at or below parallel. This will not only give you a good target of how deep you need to squat, but it also provides a sort of safety net. If there is fear of not being able to get up out of the hole, the box allows for a reassurance that you will not come crashing down to the ground. Lastly, when you squat down, don’t sit on the box. You want to just barely reach the surface, almost “kissing” the box with your butt. The rep doesn’t stop there, though. I have talked about the importance of pause squats before when it comes to building strength and size of the legs and it doesn’t change here. Once you reach that target, hold the rep (with maximum tension on the quads) for 2-3 seconds before ascending. By pausing the rep, you are trying to “convince your quads” to do the work necessary to get you up and complete the repetition. By utilizing these simple steps the next time you squat, you will be on your way to growing bigger legs. If Jesse could grow his quads in a relatively short amount of time by doing making these changes, then you can build big legs by doing the same. Remember, it’s not just what exercises we do, but it’s how we do them that matters. If you want to build bigger legs along with the rest of your body, be sure to click the link below and use the program selector to help you find the program that matches your current training goals. By putting the science back in strength, I’m going to help you achieve your best results ever over the next 90 days. For more videos that breakdown popular exercises in order to give you the most information to make the most growth, check out our channel here on NOburn by clicking the link below. Don’t forget to click subscribe and turn on your notifications so that you never miss a new video when it’s published. Build More Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to This Channel Here - noburn.info
The PERFECT Home Chest Workout (Sets and Reps Included)
The PERFECT Home Chest Workout (Sets and Reps Included)
11 måneder siden
If you are going to do a home chest workout to build a bigger chest then you better make sure it’s as close to perfect as possible. In this video, I’m going to show you the perfect home chest workout to work your entire chest from top to bottom, putting the latest in sports training science behind the exercise selections. Make no mistake, training at home does not have to be a compromise. I’ll show you how to build bigger pecs regardless of whether you have a gym membership or not. To start, you have to cover a bit of the anatomy of the chest to better understand your workout attack plan. The chest has two distinct portions with separate nerve innervation. These are the upper or clavicular area and the lower or sternal area. The lower portion is actually comprised of two distinct zones as well that can be influenced a bit further by the direction that you move the arms in space and the fibers that get placed at a better mechanical advantage. The bottom most portion of the chest, the abdominal head, is something that therefore can be hit better with some chest exercises than others and will be considered in this perfect chest workout. We start with the first exercise combination of an archer pushup supersetted with a banded crossover horizontal to midline. The key to most bodyweight exercises done at home is to make sure that you are training them with enough intensity to cause muscle growth. The best way to ensure this is to take these both to failure. Too often, when people prescribe rep counts on bodyweight exercises they fail to take into consideration the dramatically different strength levels different people may have. By prescribing the exercise to failure, we equalize these discrepancies and ensure max effort. Next, we want to do a second middle chest exercise, this time it’s the banded pushup. The difference between the two exercises is that the archer pushup has a strength curve that places the majority of the tension overload on the chest in the bottom most position of the rep (like the bottom of a bench press) while the banded pushup flips the strength curve to be most difficult at the top with the added tension of the band. Here again, you want to superset that first exercise with another banded crossover done horizontally to get the workout started. In each case you would want to do 3-4 sets of the combos in the first two chest exercises in this workout. We move onto the third exercise in the perfect chest workout and this time we want to hit the upper chest. To do this we actually want to place our body on a decline, as with the decline wall pushups, in order to change the orientation of the arms in relation to the body. By doing this, we get an arm that is relatively higher than our torso (as it would be doing an incline bench press if we had one) and this will recruit the clavicular fibers the best). Superset this again with a crossover but this time take the band in a low to high path to really target the upper chest the most. Next, we have to hit the abdominal head or lower chest fibers. The best way to do this is by switching rooms in the house for this home chest workout and find a corner of your kitchen counter to do dips. Now you may not have this as an option but that doesn’t mean that you are out of options. Instead, you can do the incline pushup off a bed and choose either the easier plyo clap version or the behind the back version which requires more strength. Once again you want to take this to failure and then superset it with a crossover with a band - this time high to low. Finally, we end the workout with an alternating twisting pushup. This is a killer finisher and helps to create relative adduction of the arms across the chest by twisting the torso into the arm rather than bringing the arm across the chest. The effect is the same and the burn it creates to end this perfect workout is the final icing on the cake. For a complete workout system with all of your sets and reps spelled out to get you not just a perfect chest workout but perfect workout for every muscle in your body, be sure to head to the link below and check out the ATHLEAN-X program that is best suited to your current goals. Build ripped, athletic muscle in just 90 days with me coaching you through every single workout. For more videos in the perfect workout series or for a complete gym version of the perfect back, leg, chest, biceps and triceps workouts be sure to click on the link below to subscribe to our channel here on youtube and turn on notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
He Did This One Biceps Exercise for 30 Days (WOW!!)
He Did This One Biceps Exercise for 30 Days (WOW!!)
11 måneder siden
If you want to build bigger biceps peaks that look like mountains sitting on your arms, then I’m going to ask you to include this one dumbbell curl variation into your biceps training. All you’ll need is a single dumbbell and proper technique to build bicep peaks that rival Mount Vesuvius. In this video, I am going to show you how this one exercise will not only help to increase the height of your biceps peaks, but I’m bringing in Jesse to show off the results he got from adding this exercise to his training over the last 30 days. I’ve told this story a number of times, but when I was younger and wanted big arms like the action heroes I saw in movies, my brother gave me access to a single dumbbell. For someone wanting to build big biceps, a single dumbbell doesn’t sound like much to build big biceps, let alone tall biceps. However, having seen a professional bodybuilder claim to build his giant biceps using the exercise I show you in this video (one that requires just one single dumbbell), it became my go-to exercise until I was able to gain access to more equipment and ultimately it went on the back-burner. When Jesse asked me what he could do to help increase the height of his biceps peaks, I immediately thought back to this exercise and told him to include it into his training and to report back in 30 days to see if there were any noticeable results. Full-disclosure, Jesse didn’t do this exercise for 30 consecutive days; it was over a 30 day period in his current training split. That averaged 9-12 times in that period that he made use of this biceps peaks curl. I told Jesse that for the next 30 days, that whenever his programming called for him to do traditional dumbbell or barbell curls, that he should swap them out for this waiter curl variation to increase the height of his biceps. Now, he still included rows and weighted chins in his training, so not all bicep work was removed for this exercise; just the standard curls. At the end of the 30 days, Jesse noticed that the height of the bicep peaks were increasing and that his biceps stood noticeably taller. This exercise is awesome for building bicep peaks because it targets the long head of the biceps and not only that, but to perform the movement correctly, it requires the use of the biceps master tip - taking the wrists out of the movement. Turn the dumbbell on its side and grab the underside of the top of the dumbbell, holding the dumbbell as far down as your arms will allow, making sure the very top of dumbbell is parallel to the ground. Curl the weight up, making sure to get peak contraction of the long head off the biceps. The key here, however, is to make sure that the top of the dumbbell stays parallel to the floor (taking the wrists completely out of the equation as the master tip instructs). Return the weight back to its starting position, but again, take the wrists out and keep the dumbbell’s ends parallel to the floor. So, next time you are looking build the peaks of your biceps and increase the height at which they stand; I want you to incorporate this variation of the waiter curl into your training. I want you to remember the key aspect of the technique on this exercise which comes from removing the wrists contribution to the movement. Regardless of what exercises you do, whether to build your bicep peak or not, I want you to remember that it’s not just what exercises you do, but how you do them. By putting the science back in strength, I want to make sure that you are getting the most out of everything you do so that you can see the absolute best results. If you are looking for a science based step-by-step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come. For more videos on how to build bigger arms or taller bicep peaks, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out. Build Muscle in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Top 5 Ab Rollout Mistakes (FIXED!)
Top 5 Ab Rollout Mistakes (FIXED!)
11 måneder siden
The ab rollout wheel is an incredibly useful tool to help build strong abdominal muscles, IF you perform the exercise correctly! In this video, I am going to show you the 5 biggest mistakes that people perform when doing ab rollouts and what you can do to fix them. By making these small tweaks, you’ll be fixing those mistakes that you might not have even known you were making. The first mistake that we need to address when using an ab roller is the positioning of the arms; more specifically, the elbows. Without even realizing it, we often bend our elbows when performing the ab rollout - a compensation that our body is making without us even realizing that it’s happening. By not having straight arms, we take a good portion of the load (all of which is supposed to be directed to the abdominal muscles) and offload that tension to the triceps. This compensation makes the exercise a heck of a lot easier to perform than if you were to keep your arms locked out through each repetition. Keep your arms straight to make sure that you are getting the full benefits of this exercise. Speaking of arms, the second ab rollout mistake is using your arms to pull the ab roller back in instead of using the abs. It is not uncommon to see someone pull the ab rollout wheel at least half way using their arms before engaging their core to finish the rep. Remember, it’s called an ab rollout, not an arm rollout! Make sure that each repetition has the abs engaged throughout the movement and leave the arms out of it. They are simply there to hold on to the wheel. The third ab rollout mistake that you commonly see being performed has to do with the hips. This might be one of the biggest issues I’ve seen with this exercise being performed and it is flexing them after they’ve been set. Typically, this mistake rears its ugly head in the form of the butt breaking past the imaginary line that is formed at the knees. Imagine that there is a wall that is going straight up from your knees and it is there to block your rear end from crossing that plane. This will make the exercise more difficult, but it is the proper way to perform it. Just because there is an easier way to perform the exercise, doesn’t mean you are getting the full benefits from it! Next, we have the issue of the pelvis dropping into anterior pelvic tilt throughout the exercise (especially when we roll all the way out). The problem with this is the amount of strain on the lumbar spine. The way to fix this mistake when using the ab roller wheel is to keep in mind that the pelvis should be at least neutral to a posterior pelvic tilt. By making sure to keep the pelvis out of anterior tilt throughout the repetition, you are also making sure that the abs are taking the brunt of the work performed in the exercise. You will also notice that any low back pain that you were having when doing this exercise, will disappear. Lastly, the 5th ab rollout mistake is always rolling straight forward. While we know the abdominals work in the sagittal plane, we mustn’t forget that another function of the core is to counter rotation of the trunk. In order to train this movement pattern, rolling the ab wheel straight out is not going to cut it; you will have to roll out at angles outside of center. Now, this doesn’t mean taking a drastic angle to each side, because that will shorten the distance that needs to be traveled by a significant amount - this makes the exercise easier and less effective. So make sure to add in some slight outward angles the next time you perform the ab wheel rollout. By keeping these 5 ab rollout mistakes in mind, you will be able to get the most out of the exercise. As I have said previously, the ab rollout wheel is one of my favorite pieces of equipment when it comes to training my abs and I believe that everyone should utilize it. However, it’s not just what exercises we choose, but HOW we do them. By putting the science back in strength, I am looking to make sure you get the most out of every exercise because the choice is not the only thing that matters. If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days while putting the science into each exercise to explain how and why to perform them, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required. For more videos on how to avoid common exercise mistakes that you might not have known you were making be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
Do This EVERY Day for Better Posture (GUARANTEED!)
Do This EVERY Day for Better Posture (GUARANTEED!)
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If you have poor posture, you are likely aware of it and looking for a quick, easy fix. In this video, I am going to show you one simple stretch that you can do to help undo that ugly, slumped posture. Doing this stretch everyday, I guarantee that you will notice an immediate change in your posture that will have you standing upright and feeling better overall. When it comes to addressing posture, our common thought process is to attack the weak muscles in our upper back and the tight muscles in our chest. However, we often overlook our lats, which when tight, pull our shoulders down and forward. Throughout the day as we work and night as we sleep, we don’t often bring our arms overhead (which would create stretch on the lats.) Instead, we opt to have our arms down and tight by our sides. Thus, we need to address this tightness with an effective and efficient stretch that can be done every day. Before getting into the stretch for the lats, it’s important to take a look at the anatomy of the lats to understand how to properly stretch them. The attachments of the lats are the spinous processes of the T7 to L5 vertebrae, the iliac crest of the pelvis, the inferior border of the scapula, and the humerus. As I will mention later, to stretch the lats in the best way possible, we need to get the upper attachments of the lats further from the lower attachments. Next, I want you to try a quick test; raise your arm straight overhead, one at a time. See how far up it goes (without forcing it.) I bet you will notice that its not very far and that is indicative of what your posture looks like. We’ll come back to this after the stretch. Now, bend your arm and raise your elbow up, bracing it against a door frame. Then, drop your leg (on the same side) back behind your other leg while dropping the pelvis. Next, to bring the spinal processes further from the upper attachments, rotate your trunk in the direction of the arm that is posted into the door frame. Now that the upper and lower attachments have increased their distance from each other, you can utilize manual soft tissue mobilization by using your free hand to move the stretched lat back and forth. Do this for 30-45 seconds each side. Back to that test I asked you to perform. Again, raise your arm straight up overhead and notice how much further it goes. You will even notice that you are standing more upright than you were prior to this stretch, thanks to mobilization of the lats and a release of the tight upper thoracic region. This simple lat stretch does not take very long and can be done in junction with your other posture fixes that you’re performing every day (such as hanging from a bar or doorframe in the morning.) As I mentioned before, you will notice an immediate difference by taking 60-90 seconds to address a problem that you didn’t even know was causing your poor posture. For a complete program that addresses posture while allowing you to build muscle and burn fat at the same time using science backed and results proven methods, head to athleanx.com and get the ATHLEAN-X Training System. Starr training like an athlete so that you can start feeling and looking like one in no time at all. For more videos on how to fix posture as well as muscle imbalances and weaknesses, be sure to subscribe to the ATHLEAN-X channel here on NOburn at noburn.info
Stop Doing These 11 Exercises (DO THESE INSTEAD!)
Stop Doing These 11 Exercises (DO THESE INSTEAD!)
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Nobody wants to waste their time doing exercises that don’t work. That said, even good exercises can become bad ones when they are performed incorrectly. However, certain movements deserve the title of the "worst exercise ever" simply because of their low reward, high risk nature. In this video, I’ll show you 11 of the worst exercises for building muscle and what you can do instead. As a physical therapist and strength coach for professional athletes and celebrities, I have to know where the risks outweigh the rewards. If you know the science of training there are always other ways to get the desired result without jeopardizing the health and safety of your athletes. So, without further adieu here a few of the 11 worst exercises we cover in the video: 1. Chest flies - I've covered before but I can’t say it enough. People swear they feel an amazing stretch on their pecs by doing this exercise. They also claim that the adduction at the end of the movement gives them an incredible contraction. Both of these are actually exaggerated as the resistance of adduction is absent at the top of the movement and the stretch being felt is actually more on a secondary muscle than it is on the pec. Floor flys and standing crossovers are much better options for reasons explained in the video. 2. The Behind the neck press - The problem with this exercise is that it is just plain bad for your shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders. 3. Upright Rows - I’ve gone on extensively about the problem with this exercise. It is possible one of the worst things you can do due to the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation. 4. Concentration Curls - You may be wondering how this ended up in the graveyard. Sure the concentration curl isn’t dangerous but it surely isn’t the best tool for job. To understand why, we need to look closer at the movement. Pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement. For a more effective biceps builder you should look to the standard barbell curl. People ask “how did you get such big biceps?’ The answer is right here, by doing effective exercises like the barbell curl and by avoiding things like concentration curls! 5. Leg Extensions - This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the compressive stresses on the kneecap and lack of hamstring co-contraction, and you've got a recipe for disaster. These are just a few of the worst exercises covered in this video. Make sure to watch the whole thing to see how things like the popular rack pull above the knee, cuban press and even the tried and true dumbbell side bend earned the title of something you should avoid. As always, I’m putting the science back in strength to show you not just why these should get nixed from your workout but which exercises should take their place. As you can see there’s a lot of though that goes into tossing an exercise in the iron graveyard. When your health and safety matters the stakes are high especially for people training in and over their 30’s and into their 40’s. If you want to make gains and stay safe be sure and keep the 11 exercises covered in this video where they belong… in the iron graveyard! For safer (and better) exercise options it's time you start training like an athlete. Follow the program used by today's top pro athletes and celebrities to build ripped athletic muscle while protecting their joints and becoming more resilient to injury. Get the ATHLEAN-X program at athleanx.com by clicking on the link below. For more videos and tips to help you avoid the worst exercises and to get the best exercises for building a ripped athletic body, be sure to subscribe to our channel on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
No More “Flabby Chest” (NO BULLSH*T!)
No More “Flabby Chest” (NO BULLSH*T!)
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Do you have a flabby chest or a lower chest that sags and you hate looking at it? In this video, I’m going to show you a simple and straight forward four step plan to getting your pecs to be more muscular and look better than ever, without the B.S. The key is going to be to make sure you don’t skip any part of this since it will all lead to a combined best result when you do. This means, we have to start with fixing your posture. That’s right. Posture can be one of the main contributors to a saggy chest. The problem is actually two-fold. First, just slumping your shoulders forward will instantly give your chest the appearance of being a lot smaller and saggier than it actually is. This often comes from having a tight pec minor and weakened upper back muscles. Do the pec minor stretch shown and foam roll your upper back to get more thoracic extension while not forgetting to work on your weak muscles with the corrective exercises shown. Next, we have to talk about nutrition. Far too often, the chest looks much worse than it should because of the amount of body fat that you’re carrying. You can do a simple test to determine how much of your problem is coming from having too much fat versus simply having underdeveloped chest muscles. Look in the mirror and see if you can see your upper two abs. If you are unable to do so then you are likely to have at least 15 percent body fat and this is going to be a problem since men often times will accumulate a good portion of fat on their lower chests when their overall levels get too high. The simplest way to fix this problem is to start eating better. The key is consistency however and randomly approaching your nutrition plan is going to leave you frustrated over the long term. Instead, try adopting the plate division method I show you in this video. It makes eating any meal a lot easier when you can just visualize the plate in this way and partition the macronutrients of proteins, fibrous carbs, starchy carbs and healthy fats accordingly. You will likely find this much less frustrating and easy to stick to long term. For a list of all of these macronutrient suggestions in one place you can visit athleanx.com/carbs and see my favorite choices in each of these categories. Last but not least we have to address the training side of the equation. There are actually chest exercises that do a better job than others at hitting the lower chest and helping to get rid of that saggy or flabby appearance. These are all going to have in common the direction of movement of the upper arms. In general, to hit the lower chest fibers in the abdominal head of the pecs the best you need to take your arm from a high and away position to a low and in position. You’ll see that all of the ones shown here do just that. Additionally, applying tension and pausing in the stretch position on every one of the reps you do in any of these exercises will help the chest muscle to undergo a more effective stimulus for change. Don’t skip this part or rush through it if you want to see the best results for your saggy lower chest. To put it all together, I would recommend the following: - Perform the foam rolling for the thoracic spine and the pec minor stretch each time you do your chest fixing routine. - Choose one of the three exercises (face pulls, band pull aparts, tubing external rotation) and perform 3 sets of 12 high quality reps as a neuroactivator of the pecs prior to your training. - Choose 4-5 chest exercises shown and perform 3 sets of each if you are going to perform this as a dedicated chest only workout worked into your current training schedule. If doing this as accessory work to your current total body training split, I would recommend dropping this to just 2-3 exercises for 3 sets each since this will be done a second time during the week in this instance. If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required. For more videos on a chest workout to build a bigger chest and the best exercises to get rid of a flabby lower chest, be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)
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There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get to be a little older. The first is the warmup. This one is tricky since many people forget to warmup at all when they are getting ready to lift weights. On the other hand, those that turn their warmups into workouts themselves are doing far too much and it’s actually holding back the progress they should see on their workouts. Four sets working up to your working weight on compound exercises and 2 sets working up to your working weight on single joint exercises is a good recommendation of what is needed. A general total body core temperature raiser like jump rope or a bike is also important for overall prep. When it comes to the actual training you can never forget to prioritize strength training. It doesn’t matter what age your are, training for strength via progressive overload on the big lifts should always be the base of your training pyramid. The issue comes when the pursuit of that strength comes at the expense of responsible training. This means that chasing numbers at the expense of your joints and muscle health is a big mistake. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity. Not including enough of a focus on developing your mind muscle connection (and maintaining it as you age) is the next big workout mistake for men over 40. This is because the ego tends to get in the way and focusing on getting the weights from point A to point Z becomes more important than ensuring that the muscles you were trying to train to get them there are actually doing the job. Since we focus on quality of reps, the way to expand this out to the entire set and the whole workout is to include some metabolic training into your plan. This is actually important for trainees at all levels since metabolic stress is one of the three known drivers of muscle growth (along with eccentric muscle damage and progressive overload) but it is particularly so for men over 40. The reason this works so well is that it doesn’t leave you with the soreness that makes it tough to recover between workouts and the joints are given a break by the lighter weights. Next you cannot forget to do what we preach all the time on this channel, and that is train like an athlete. This not only means taking a scientific interest in the type of training that you do but to actually get out there and include some athletic activities in your workouts. Things like running, jumping and doing agility work are all things that your body will lose if you don’t use them. The old phrase of use it or lose it has never been more true. This also brings about the importance of doing corrective exercises. Things like face pulls and band pull apart may seem like small and unnecessary exercises but they are not. Particularly when you get older, these exercises have a high value and allow you to get more out of the more commonly performed exercises simply by making sure there are no imbalances in place to get in the way. As you can see, there are many things that you must make sure you’re getting right if you want to look your best not just in your 40’s but well past. This is what the ATHLEAN-X Training Systems allow you to do better than any other program out there. If you’re ready to start training like an athlete again and look better than ever before, click the link below and start training with me today. For more videos on how to build muscle at any age and the biggest muscle gaining mistakes to avoid, be sure to click the link below to subscribe to this channel right now. Don’t forget to turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
The Official Pull-Up Checklist (AVOID MISTAKES!)
The Official Pull-Up Checklist (AVOID MISTAKES!)
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To perform a picture perfect pullup, there are few things you need to keep in mind. This checklist will lay the foundation for proper pullup form, whether you are working on your first pullup or you’re trying to do even more pullups than you are doing now. In this video, I am going to give you details on the prerequisites. setup, and execution of the pullup, including one all-important caveat that will help to keep your shoulders healthy. Before you even jump up to the bar, there are a few prerequisites that are important to take note of. To start, it is important to strengthen your abs, as they help provide strength and stability throughout the exercise, but also train them while hanging from the bar. Secondly, you should work on strengthening your deadlift as well as you’re working on pulling strength that will transfer to the pullup. You should also note the importance of strong scapulae, as they are key in the execution of a pullup. You can do this by including straight arm pushdowns into your workouts. Finally, the last prerequisite is your bodyweight to strength ratio. Carrying excess weight / body fat will make the pullup incredibly difficult as you are pulling more weight. Next, is the setup of the pullup and that starts with your grip, elbow positioning, and what to do with your legs. The bar should be deep into your grip as to help avoid undo stress on the deep flexor tendons that can cause medial epicondylitis. However, a hook grip can be used sparingly in order to perform as many reps as possible, but is not ideal in the long term. You should be grabbing the bar just outside shoulder width as this will give you the optimal pulling position. Too narrow or too wide can cause the wrong muscles to take the brunt of the work, as well as limiting the number of pullups that you can do. Proper grip width is also related to elbow positioning, as too wide will also take the elbows away from the front of our body and more to the outside, instead of infront of your body (the ideal position). Your legs should be out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks. When it’s time to execute the movement, make sure to squeeze the bar through the pinky and ring fingers as they are the weakest digits involved in the pullup. Make sure to look up at the bar on your ascent and don’t think of pulling your body off the floor and to the bar; think of pulling the bar to your body! The last point to remember on the execution is to “attack the bar” with your chest. This will open your back into thoracic extension which is important to scapular movement. For that all important caveat in the execution of the pullup, when you reach the bottom of the movement, don’t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to ears when you hang from the bar, keep your shoulder blades down and back. This, in conjunction with thoracic extension (attack the bar with your chest) allows for stable but mobile scapular upward rotation and will help to keep your shoulders healthy. As you can tell, the pullup is not just as simple as grabbing the bar and hoisting yourself up. It’s not just what exercises you do, but how you do them, that matters the most. If want to be able to do more pullups or any other exercises without missing any of the all important details, be sure to click the link below and use the program selector to help find the program that matches your training goals right now. Put the science back in strength and witness your best results ever in the next 90 days. For more videos on pullups as well as other important exercise checklists, make sure to subscribe to our channel here on youtube using the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workout Subscribe To This Channel Here - noburn.info
How to Get a Wider Chest (INNER to OUTER!)
How to Get a Wider Chest (INNER to OUTER!)
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To get a wider chest and broader pecs you need not do any crazy exercise. Instead, you need to focus on how you’re doing the chest exercises you’re already doing in your chest workout. In this video, I’m going to show you the best way to perform a bench press, dips, cable crossovers, flyes and pushups to build a wider chest than you are already getting from doing these exercises. The key is to take each through their full range of motion, which is something that isn’t often being done. To start it helps to understand a bit of the anatomy of the pec muscle. We know that there are three heads of the pecs; the upper or clavicular head, middle or sternal head and the lower or abdominal head. Only the first two are separately innervated and therefore responsive to slightly different stimulation from exercises. The sternal head however is only capable of contracting as an all or one unit. There is no such thing as targeting the outer portion of the pecs specifically. That said, you can heavily influence the appearance of the outer pec depending how well developed your chest is overall. In other words, the chest muscle is going to be much broader and overhang your ribcage if you increase the size of it through proper training. Beyond that however, it is going to be most responsive to your growth inducing workouts if you don’t forget to take the chest muscle through it’s full available range of motion on every exercise and apply focused tension in the longest stretch position of the pecs. We can do that very easily on a dip. All too often people perform the dip and cut short the time they spend in the bottom of each rep. It is at the bottom that the pec major is under its most stretch tension. You do not want to short change the benefits of keeping the pec loaded here. Of course, you do this safely by pulling the shoulders back and expanding the ribcage. Never allow your elbows to bend more than 90 degrees at the bottom and don’t weight this unless you have the strength to hold the position. You want to do the same thing on a dumbbell bench press. Instead of just getting to the bottom of the rep and bouncing out of it you want to perform a slight 1-2 second pause on each rep. This will once again not only ensure that a more full range of motion is being applied to the chest but that you are loading the pec muscle in this position and providing a stretch stimulus for growth. From here, you also want to ensure that you initiate the contraction with the pecs instead of letting the shoulders or front delts dominate and take tension off the chest. Next, you can apply these techniques to a pushup. Think about attacking the ground with your chest rather than simply falling to the ground. This way, you’ll apply a greater stretch to the chest and each rep will help with the tension being developed and applied to the very muscle you are trying to grow. Finally, the chest fly is a great option - but only if you don’t perform it on a bench but rather on the floor. As I’ve talked about many times on this channel, performing a bench unsupported version of the fly you are placing a great deal of strain on the anterior capsule of the shoulder when going too low with the arms and also not providing a safety net of sorts to prevent an overextension of the arm. The floor fly prevents this. Take a small half of a foam roller and put it under your back for a few extra inches of stretch on the pecs without risking the same injuries you might incur with the unsupported position of the bench. As you can see, it’s how you do the exercises you do that makes all the difference not just what exercises you do. If you want to see just how much faster you’ll be able to grow a wider chest as well as the rest of your body, be sure to head to the link below and use the program selector to find the program that matches your body goals right now. Start training like an athlete and start seeing your best results ever in the next 90 days. For more videos on chest workouts to grow a big chest and how to get wider pecs, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Get Jacked in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
PERMANENT Fix for IT Band Pain!!
PERMANENT Fix for IT Band Pain!!
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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.
Jeff Cavaliere - Full Day of Eating (REVEALED!)
Jeff Cavaliere - Full Day of Eating (REVEALED!)
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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 and wouldn't put the name Jeff Cavaliere on anything I didn't feel were that, 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 like Jeff Cavaliere and the best foods to avoid to lose fat in a full day of eating, 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. #jeffcavaliere Get Ripped in 90 Days - athleanx.com/x/my-workouts Subscribe to this channel here - noburn.info
How to Get Wider Triceps (WORKS EVERY TIME!)
How to Get Wider Triceps (WORKS EVERY TIME!)
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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 - noburn.info
“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!
“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!
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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 - noburn.info
The BEST Dumbbell Exercises - BACK EDITION!
The BEST Dumbbell Exercises - BACK EDITION!
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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 - noburn.info
Do This Exercise EVERY DAY for Gains! (Skinny Guys)
Do This Exercise EVERY DAY for Gains! (Skinny Guys)
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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 - noburn.info
Shadow Knight
Shadow Knight - 8 timer siden
I just use a tree to do some Pull Ups
Kyson
Kyson - 8 timer siden
4:20
Ivo Coenjaerds
Ivo Coenjaerds - 8 timer siden
Jeff I did the pulling the leg option and pulled my leg off... What do I do now?
Fuego Bands
Fuego Bands - 8 timer siden
Whoa whoa whoa .. no coffee!?
Fabian
Fabian - 8 timer siden
Note for myself 2:45
Ígor Beliaev
Ígor Beliaev - 8 timer siden
Good tip
Karan Sumbaly
Karan Sumbaly - 8 timer siden
This works for you because you’re already shredded and super active but for most people this is a recipe for disaster.
Fuego Bands
Fuego Bands - 8 timer siden
Holy crap I’m lost
Durden마이클
Durden마이클 - 8 timer siden
Great video! One extra tip : Get a standing desk for work ;)
Lukasz Kolasowski
Lukasz Kolasowski - 8 timer siden
You're the GOAT
Light Dark
Light Dark - 8 timer siden
That second one is crazy hard
avinash
avinash - 8 timer siden
Jessie looks like a psychopath
Abhigyan Gogoi
Abhigyan Gogoi - 8 timer siden
You look like Di Maria 😍
George Alevizos
George Alevizos - 8 timer siden
Or......just start swimming! Case closed
Xirpzy
Xirpzy - 8 timer siden
Or get a job as a doorman lol. That fixed my back and neck. Tough standing for hours the first days though.
A K
A K - 8 timer siden
Your ax-1 program is the problem man been doing phase 1 for months. Switched to strength training program and finally seeing gains.
P.F Changs
P.F Changs - 8 timer siden
Who is the woman from the video ?
kk kk
kk kk - 9 timer siden
Another Jeff mumbo jumbo
Daniel Johnson
Daniel Johnson - 9 timer siden
How would you train someone who has back pain from getting hit by three cars?
My news
My news - 9 timer siden
noburn.info/id/video/nnyvXpyjl62Bm2k.html
lv702neto
lv702neto - 9 timer siden
lol dk metcalf could lift like 100 in like 3rd grade
julio rios
julio rios - 9 timer siden
Not sure why... but I just don't trust Jeff anymore :(
Amir Faizi
Amir Faizi - 9 timer siden
Jeff has a point, I started at 118KG at 15 yr old now im in my late 16s and 86kg, i ate and still eat alot of candy bars to maintain my energy level for my gym and cardio, mostly snicker bars, I eat around 300g of carbs everyday and 100-120g protein and im still losing weight fast even though i only workout 2 hours a day and the rest im sitting at home, ALL ABOUT CALORIE DEFICIT.
Fran Quinn
Fran Quinn - 9 timer siden
Chael Sonnen got ripped.
XSJS06X
XSJS06X - 9 timer siden
5:35
Elijah
Elijah - 9 timer siden
Alright I’m gonna start this tomorrow, I’ll see you guys in 22 days
dROcITYkING11
dROcITYkING11 - 9 timer siden
True. Hope that all is well and that you are still healthy and lean. Yes, your videos help a lot and your knowledge holds a lot of weight. Thanks.
Vincenzo Speranza
Vincenzo Speranza - 9 timer siden
Hey Jeff ,Vince - Australia, been following u for years,uve helped me a lot with my training,wana say thanx for everything ,ur a legend,say hi to Jesse
John Allard
John Allard - 9 timer siden
I'm confused, the first two exercises absolutely killed me but the last two didn't do anything for me, I couldn't feel my core at all while holding the dumbbells over my head. Obviously I was doing something wrong, can anyone explain what?
xoyezixo cbrl
xoyezixo cbrl - 9 timer siden
Thanks Jeff! I appreciate your advice♥️ my son is a huge fan of yours, now I am next lol
globaldogg45
globaldogg45 - 10 timer siden
When I hang i get some pain in lower spine for a moment after releasing. Anybody know why this happens.
Harsh Arora
Harsh Arora - 10 timer siden
Its very helpful and effective thanks for that! But sadly it can't be done in the office or some commercial places
Antonio Serdar
Antonio Serdar - 10 timer siden
Not jealousy talking here, I am like 20% right now and I definitely want to get down to 15%: Jeff looks great with his shirt off but with a shirt on he litterally looks like he doesn't lift.
JCManny
JCManny - 10 timer siden
I did this so much now I weigh nothing gravity feels heavy
jason lapierre
jason lapierre - 10 timer siden
5:40 good guys you're ready for the ball
:Unkle: Quester.
:Unkle: Quester. - 10 timer siden
That marker shit is BRILLIANT!!! I'm that video type of Cat, too!
Troy STATION
Troy STATION - 10 timer siden
School just got a lot scarier
MNM mcg
MNM mcg - 10 timer siden
We'll do it live!
Rodrigo Rz
Rodrigo Rz - 10 timer siden
Stunning information
RaskoDAillest
RaskoDAillest - 10 timer siden
lets talk about your jaw posture, you got a cricket as mouth when you talk lol
Billy Tyne
Billy Tyne - 10 timer siden
Bro I couldn't even get my hands to touch the wall, does that mean mine are that bad?
Aaron Booker
Aaron Booker - 10 timer siden
Literally stand most of my day at work at and walk around. My feet kill at the end of the day. Stared doing a posture video from another one of your videos and I got to say it’s helping so much
Thiago de Bittencourt Buss
Thiago de Bittencourt Buss - 10 timer siden
There is no scientific evidence that any exercise causes hernia.
PINAKI DAS
PINAKI DAS - 11 timer siden
You literally have to sit in school for 6 hrs
Sebastian Ornelas
Sebastian Ornelas - 11 timer siden
Jeff, in your next video, can you talk about the rest pause technique?
LOL
LOL - 11 timer siden
I'm so weak :(
SYMUS CIPRIANO
SYMUS CIPRIANO - 11 timer siden
cuz im working out tho
SYMUS CIPRIANO
SYMUS CIPRIANO - 11 timer siden
can soup rice?
Moonlight Pictures
Moonlight Pictures - 11 timer siden
Hey Jeff, idk if you answer in your comments, but is there a lower body equivalent exercise to the face pull? I suffer from lower cross syndrome.
customind1
customind1 - 11 timer siden
Beautiful and feeling it. I practice many of the exercises when I'm watching youtube videos to get the physical feedback in real-time. You always provide a real world practice and natural focus. I feel the depth in efforts, physically and in reason. Thank you
Tarun BRK
Tarun BRK - 11 timer siden
At levitation crunch, the backside of my neck got sore and extinct, and my arm and a few other parts at black widow knee slides, abs didn't seem to get extinct at most exercises tho except seated abs! I guess the other parts are way more weaker now, than the abs!😅 But still going, pushing hard to get my abs extinct, I don't initially have a six pack abs too....
Ꮦꪖꪀ ꪜꫀꫀཞ
Ꮦꪖꪀ ꪜꫀꫀཞ - 11 timer siden
Did that before this video I can hardly make 5 pushups by this I did 7
Eaton Hopkins
Eaton Hopkins - 11 timer siden
Great video. Honestly just icing it is super underrated. I had terrible medial elbow pain, I started icing after my workouts, and I have no more pain at all. Should do all these tips, but if you still have pain, don't forget to ice.
Coreo
Coreo - 11 timer siden
Can you do videos on how to get the most reps in military style fitness tests?(ie ammo can lifts, crunches, pull ups(by Marine Corps standards) etc)?
Kyson
Kyson - 11 timer siden
What do we do with our feet as we turn inwards?
adamlikes_cats
adamlikes_cats - 11 timer siden
Damn just realized how flat my ass is
Paul Polpiboon
Paul Polpiboon - 11 timer siden
@5:21 is not particularly True. Try the one inch punch and the exact meaning here will be felt, and this btw does not refer to explosive power. Excellent tip on the feet, another great vid
Ronnie Fox
Ronnie Fox - 11 timer siden
Ppl be like. I'm 234 lbs and 5'8" I worked out 3 times last week, ate a whole pizza and KFC Dailey. What should I take to look like John Cena?
Dys Jose-Kialoa
Dys Jose-Kialoa - 11 timer siden
thanks im 14 n i started working out. I started to bulk up and i did really fast. i went from 110 lbs to 180 in 2 months. But then i Platoed and everything was light. But i dont have access to a gym so i workout with limited weights. MY dumbells only go up to 60 and it started getting light. So i started to do more reps and then i wasnt getting any bigger. Now ik why. I jus gotta take breaks instead of doing more. shock my muscles and maybe ill start growing mass again
ApolloKicks
ApolloKicks - 11 timer siden
Me cutting my cucumbers Jeff: wrong!!!!!!
Paul Polpiboon
Paul Polpiboon - 11 timer siden
He launches that 225 off his chest like it's nothing
Pasikhawm
Pasikhawm - 11 timer siden
How i know of ive viewed AX videos "whether its liked👍 or not"
yoirulethegreat
yoirulethegreat - 11 timer siden
I started working out around the time Jesse did on this channel and I have approximately the same gains. Thanks Jeff, your workout routine has given me results and I can already tell they'll last for a long time because of the nutrition and workout advice you have provided. P.S. Jesse shouting at traffic at 1:25 is hilarious!
Remlover69
Remlover69 - 11 timer siden
I have none if these tools
ImSpartacus
ImSpartacus - 11 timer siden
F A C E P U L L S A C E P U L L S
Patrick Blackwell
Patrick Blackwell - 12 timer siden
I definitely needed this. I think most of us needed this.
YungSensei
YungSensei - 12 timer siden
Awe now you want to stand
Burhan Sheikh
Burhan Sheikh - 12 timer siden
Fact jeff accent is too hard
Paul Polpiboon
Paul Polpiboon - 12 timer siden
@3:52 but it doesn't even get to that point tho, bicep tears have actually happen even when the bar is only one inch off the ground
Sevencoins7
Sevencoins7 - 12 timer siden
Can woman do this too?
piuscr
piuscr - 12 timer siden
tried this after a 2 month workout hiatus and i almost passed out after 1 round whewww
Anmol Behl
Anmol Behl - 12 timer siden
loved it! you thought of everything! Every possible problem we could face!
Sarah Mccormick
Sarah Mccormick - 12 timer siden
Lose weight belly fat now abs and core exercise training athletes training exercise
Dave Hernandez
Dave Hernandez - 12 timer siden
In your other video you drew on your forarm and that really helped me to understand the anatomy. Thank you now I’m off to my recovery
seamoore butts
seamoore butts - 12 timer siden
dumb question but is laying down for a long time bad?
cruhg
cruhg - 12 timer siden
with this covid lockdown nonsense i've been spending much more time sitting and developed serious neck and lumbar pain that has also caused stomach issues through the thoracic nerve. went through chiropractor therapy for 2 months and i'm seeing an acupuncturist soon
Dave Hernandez
Dave Hernandez - 12 timer siden
Thank you for just getting to the point. Your the man. Drawing on your forearm REALLY helped me to understand the anatomy. Thank you for
Josh H
Josh H - 12 timer siden
Incorrect burpee. Must clap hands above head
Drogyn Turalyon
Drogyn Turalyon - 12 timer siden
No clue how you eat this and look like you do
Randall Stark
Randall Stark - 12 timer siden
I love how this channel evolved to provide solid info as well as comic relief with Jesse. Also, it is very helpful to see how to NOT do an exercise so that we know proper form.