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Bulking | Cutting | The Truth!!
Put the science back in strength - http://athleanx.com/x/science Subscribe to this channel here - http://bit.ly/2b0coMW Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result. To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process. If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done. With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate. When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year. The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong. If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent. For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to http://athleanx.com and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year. For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 1092416 ATHLEAN-X™
Weak Bench Press (FAST FIX!)
Build a strong, ripped, athletic chest here - http://athleanx.com/x/ripped-and-strong If you want to build a big chest you have to improve your weak bench press. In this video, I’m going to show you how the fastest way to a bigger bench is to address the weakest link in the exercise. The sticking point on a bench press is most difficult for two reasons. First, your chest is likely not strong enough to exert the strength necessary to move the bar through this range. Second, you likely haven’t trained for velocity in this range. Once the bar slows to a zero velocity, your chances of getting it to come back up again for another rep are near zero as well. The best way to address both of these is with something I call a bench press 5-5-5 protocol. Interestingly this technique works on those guys looking to build a bigger chest as well as those that are needing to perform reps at 225 such as those competing at the NFL combines. In order to do this effectively, you have to load the bar up with as much weight as you can to prevent you from actually being able to move it. Set up in a rack with the pins in your sticking point. This should be the first few inches off your chest. If you don’t have pins you can perform what I’m going to describe up against a wall as an alternative. From here you want to perform a 10 second isometric. The first 5 seconds of this is going to be your building up to your maximum isometric force. Once you’ve recruited as many motor units as you can through this overcoming isometric, you will hold it for 5 more seconds. Finish with a five second rest and then repeat the entire sequence 10 times. As soon as you are done you want to stand up and strip the weights off the bar until you reach a weight that is about 50% of your 1RM. At this point you want to work on increasing the velocity of the bar movement through the sticking point. Many times, a weak bench press occurs when the speed at which the bar travels lags too much. Here you want to concentrate on explosively lifting the weight through just the first third of the range of motion. Keep going until you either reach failure or find that the bar is traveling too slowly to benefit from the speed of the rep. This entire protocol can be done 2-3 times at the end of your chest workouts. This technique will allow you to build a bigger chest and increase your bench press by strengthening the movement in it’s weakest range. It is this range that is currently holding back your true strength potential in the rest of the lift. For a complete program of next level training techniques used by today’s top professional athletes, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to increase your bench press and get a bigger chest fast, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 1199579 ATHLEAN-X™
How to Fix Anterior Pelvic Tilt (SIT HAPPENS!)
Build without the imbalances - http://athleanx.com/x/fix-imbalances Subscribe to this channel here - http://bit.ly/2b0coMW Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all. To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis. Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten. This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity. When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings. One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse. A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at http://athleanx.com For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 11778730 ATHLEAN-X™
Complete chest workout and more from A-X - http://athleanx.com/x/chestandmore If you want to build a complete chest you have to do a complete chest workout! Sounds simple enough, but unfortunately, most workout routines for the chest miss the mark. They either pick the wrong chest exercises or don't put them together in the right sequence to build a bigger chest most effectively. In this chest workout video I show you how to build a complete chest with 5 exercises. In fact, these 5 chest exercises utilize not just the latest in sports training principles but they help you to build not just chest mass, but functional athleticism as well. Beginning with the heavy incline dumbbell press, this workout aims to create muscle overload. By utilizing heavier than normal weights on your early sets in a chest workout, you can quickly activate your type II muscle fibers and prime the chest for what is to come. You would follow this up with your lighter sets (but still not light) which will feel surprisingly easier for you to handle because of the compensation created by the first set. Next, you would do weighted dips to tap into traditional muscle building chest exercises. Of course, again you would want to create an overload by using external weights if accessible to you. Next, you would move to asymmetric loading by doing a heavy one arm dumbbell incline or flat bench press. This not only targets the chest muscles but also the abs to create a multipurpose chest workout routine that delivers far more than the basic chest exercises. Next you move onto this crazy athletic pushup variation that incorporates functional movements with power. This lateral pushup shuffle is a great chest exercise. In fact, it is one of the most explosive chest exercise combos you can do and is capable of building some serious chest muscle! Finally, you wrap it up with our 3D chest crossover. This is the perfect way to punctuate the ultimate chest workout routine. With again, abs helping out the chest you can really turn up the heat and complete your chest workout the right way. If you want to see more incredible ways to train your chest and get bigger pecs in the next 90 days, be sure to head to http://athleanx.com to get the workout program used by today's top pro athletes. The ATHLEAN-X system is the ultimate 90 day program to help you build lean athletic muscle. For more chest workouts, complete workouts for all other muscle groups, supplementation advice and nutrition information...be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 You can also join our facebook community at http://facebook.com/athleanx
Просмотров: 4011874 ATHLEAN-X™
The SINGLE BEST Squat Tip I’ve Ever Used!
Build strong, athletic legs fast - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you are looking to improve your squat, then this video is mandatory viewing. When it comes to squats, there are lots of tips used to help you perform the lift better, safer and with more weight. The problem is, the wrong tip can get you focusing on something that you don’t have much control over and can set you off down the path of compromising elsewhere in the lift and getting hurt. Here I show you the best tip for getting out of the hole and explain why it works so well. Firstly, nothing is more important than the setup of the squat. If your body is out of alignment and the bar is not braced in the appropriate place for you then you are going to struggle on the lift no matter what else you do. The same can be said about your hips. Your hips need to be squared off when initiating the lift in order to ensure symmetrical loading of the legs during the descent. I actually covered this in a previous video that has been helpful to many. You can view that here and it will be linked at the end of this current video. https://www.youtube.com/watch?v=nEQQle9-0NA The key to any good tip is that it solves a problem quickly (on the first time you try it) with minimal focus on the minutia and details that are hard to control once the weight is added to the bar. Similar to a back row, we are often given a tip to extend our arms back behind our torso to ensure a good contraction. That is not necessarily the case. I can pull my arms back but still lack thoracic extension which is going to prevent the full contraction of the back muscles. Instead, the better cue is to stick your chest out while pulling your arms back. This fixes the issue of kyphosis while automatically allowing you to pull your arms into extension behind your torso and get the best back contraction in the process. Because you can actually see your chest and control its movement much easier, it becomes a more practical tip with much more bang for the buck. The same can occur on the squat. First, on the descent, we are told to sit back. This is a tough concept to visualize and feel without some form of objective feedback that ensures you are doing it correctly and enough. The box squat provides you with the biofeedback to know that you now have a target to sit back towards while at the same time giving you a physical cue on when you have reached the appropriate depth. Well, once you get to the bottom of the squat (the hardest portion of the lift) the key is knowing how to get out of it explosively and with maximum stability. Any stability loss here and compromise of your tightened core will lead to a loss of strength and potentially you missing the lift. So, people will tell you to keep a tight core throughout. Once again however, what does that really mean? Are you supposed to just bear down, contract the abs, lean forward? Instead, if you focus on simply initiating the upward movement of the bar by moving your hips and chest at the exact same time you will nail this every time. Because the core connects the hips and chest together, movement of the two simultaneously demands that the core contracts and braces to keep the two in sync. Problem fixed. Ambiguity gone. Squat improved. If you want to lift more weight, get stronger and perform better on every lift you do then you have to start focusing on doing the things that help you to improve at every opportunity. Athletes take every element of their training seriously and leave no room for error. If you are looking to train like an athlete and get more out of every workout you do, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to fix your squat as well as the best form for increasing your squat and keeping your knees healthy, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 1314960 ATHLEAN-X™
Get Ripped in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW It doesn’t matter whether you have a workout planned for the day or not, you are going to want to do what I’m showing you in this video every single morning. This 2 minute and 30 second routine is something that is going to help you improve your posture, abs and even your grip strength. Not to mention, if you stay consistent with this, you will have a way to determine whether or not your workouts are causing your CNS to burnout a bit and that you might need added recovery. The first thing you need to do in the first 30 seconds of rolling out of bed is drink 20-24 ounces of water. We are chronically dehydrated and we often times forget how important it is to start our day off by rehydrating after being asleep for the last 6 to 8 hours. We often just get up and get on our way without making a concerted effort to replenish the water that we have lost and not taken in while asleep. This can have a dramatic impact on the energy levels we have throughout the rest of the day, our ability to focus and the amount of strength we can output when we hit the gym for our workout. I do this by keeping two bottles of lukewarm bottled water by my bathroom sink that I ingest quickly after waking up. This portion of the morning routine should take no more than 30 seconds. Next, I walk towards my closet, but not to start picking out my outfit. Instead, I make a pitstop at the pullup bar that I have hanging over the doorway. Here I take 2 minutes to hang from the bar (each one with a different intention) to complete my morning routine. The first is a one minute decompression hang. The goal here is to try and decompress my spine and do a dead arm hang from the bar. It helps to keep your feet lightly in contact with the ground so you can drop your pelvis and feel as if the weight of it is stretching out your hips and lower back. Beyond that however, you want to try and address the lack of thoracic extension that we get by being in a slumped posture throughout much of the day and even at night when our heads are propped up on a pillow. Here, you want to reach your head through to improve the extension of your spine and help to correct this with consistent daily efforts. Of course, the accumulated hang time between this and the second minute we are about to embark on will help to increase the strength of your grip and forearms. Regarding the second minute, now you want to try and engage your abs by lifting your feet off the ground and hollowing out your lower abs. Do not just hang here, instead engage the shoulder blades as well to get better shoulder stability. The goal of this movement is to be able to hold it for one minute as well. And there you have it. That is a simple routine that you can do every single morning regardless of whether you have a workout planned for that day or not. The amount of work being done here is not enough to cause you to fatigue or negatively impact your workout later on but is going to have an impact when it is done consistently every morning. If you are looking for a complete workout and diet routine that you can follow to get ripped abs and athletic muscle year round, then head to http://athleanx.com and get the ATHLEAN-X Training System. If you want to look like an athlete you have to train like an athlete and this is my step by step system for doing it. For more videos on how to improve your posture in four steps and the best way to get ripped abs be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 2211158 ATHLEAN-X™
The WORST Hamstring Stretch (But Everyone Does It!!)
Stretch and strengthen your body like an elite pro athlete - complete program - http://athleanx.com/x/unleash-your-athlete Without a doubt, hamstrings are one of the tightest muscle groups in men...and in need of a good hamstring stretch. The problem is, the single hamstring stretch that most people rely on to try and help them loosen up these tight muscles...is flat out wrong! In this video, I show you how to stretch your hamstrings the right way. Realizing that the hamstrings is comprised of three separate muscles that cross both the hip and the knee, you have to address each of these independently if you want to fix the problem. You next have to understand that the hamstrings can act to flex the knee, extend the hip and posteriorly tilt the pelvis. In order to stretch your hamstrings you will have to do the opposite. You should try to extend the knee, flex the hip and anteriorly rotate the pelvis. The first two are done almost all the time, and are actually shown in the thumbnail picture for this hamstring stretching video. The problem is that this is a big mistake. Forgetting to address the pelvic tilt is the biggest problem. I show you how to stretch your hamstring by focusing on getting into an anterior pelvic tilt and extending the knee. Get into this stretch and hold it for 30-60 seconds on each leg if you want to fix your tight hamstrings. For a complete workout program that addresses all of the things you need to do to start training (and looking) like an elite pro athlete, head to http://athleanx.com and get your 90 day athlean-x training system. For more videos on hamstring stretches and mobility drills that you can do to loosen your legs be sure to subscribe to our channel on youtube at http://youtube/user/jdcav24
Просмотров: 918161 ATHLEAN-X™
The Official Bench Press Check List (AVOID MISTAKES!)
Train like an athlete step by step - http://athleanx.com/x/athlete Subscribe to this channel here - http://bit.ly/2b0coMW The bench press is one of the most classic powerlifting lifts you can add to your chest workout. That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong. In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process. As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift. In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master. There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don’t get it right. The first thing you need to note is where you are going to be doing the bench press in the first place. Ideally, you’ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail. If doing it here, you will also want to put the clips on the ends of the bar for added safety. If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it. Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift. Simple enough, but make sure that everything is centered before laying back on the bench. Next look up at the bar and ensure that your eyes are at the same height as the bar itself. This will set you up for a good liftoff from the rack. Along the same lines, you want to be sure that your bar holders are not too high or too low. If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position. Next focus on the position of your feet and your chest before initiating the liftoff. Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press. If they are too far out in front of you, much of your pushing power will be lost before you even begin. Likewise your chest must be arched. This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction. Lift the bar and tighten the abs as you lower it down to the chest. The bar path is crtiical. Make sure it is traveling down and forward and not just straight down. This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away. At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches. From here, lower the bar once it has engaged the rack and you’re done. A perfectly executed bench press set. Let the chest gains begin, and let the healthy shoulders and joints continue! If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to http://athleanx.com and get your ATHLEAN-X Training System. Start training like an athlete so you can look like an athlete in the next 90 days and beyond. For more chest workouts and videos on how to do the bench press and the best bench press for your upper chest, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Просмотров: 4047700 ATHLEAN-X™
Muscle Soreness Explained (IS IT GOOD?)
Build your body with science here - http://athleanx.com/x/athlete Subscribe to this channel here - http://bit.ly/2b0coMW Muscle soreness and delayed onset muscle soreness from working out is one of the most misunderstood and debated elements of training. Are you supposed to be sore after your workouts or is it something that is getting in the way of your muscle growth. In this video, I discuss the most effective way to create muscle soreness in your workouts and more importantly help you to determine whether this is something you should be chasing in order to grow. We start with the concept of muscle soreness itself. Generally, this is something you should feel within the belly of the muscle and not necessarily only at the tendinous attachments of the muscle across a joint or joints. When your tendons are sore and achy and the muscles themselves are not, this is a pretty good indication that you did not necessarily do a good thing for your body with your training. You may have inflamed the joint rather than positively stimulated the muscle. That said, assuming you have properly targeted the muscle you have to understand what you did to cause this. Eccentric or negative training is the most effective way to elicit muscle soreness and post workout soreness because of the mechanical damage you are doing to the muscle when you use it. For instance, concentric training is the portion of the rep in which you place tension on a muscle but do so while shortening the muscle. With an absence of elongation of the muscle (combined with the tension) you are omitting a large contributor to muscle soreness and breakdown. In fact, with a complete absence of eccentric load, it is feasible that you could perform a workout on back to back days for the same muscle group because the positive focused workout will not leave you too sore to do the workout on the next day. Understanding this however is a key to maximizing your muscle growth. You cannot just swing the weights around and hope to get enough mechanical stress and damage that would cause your muscles to have to grow back bigger and stronger. You have to slow down your eccentric contraction on every rep if you want to overload the muscles and subject them to a stimulus strong enough to cause reactive muscle growth. That being said, even if you do perform your workout in the proper fashion and are left feeling sore the next day or days, if you do not support your efforts in the gym with a dedication to proper nutrition, supplementation and rest or sleep you will not grow. It’s as simple as that. Rest and recovery are paramount to a natural lifters ability to grow muscles from their workouts. If you are not paying attention to these aspects of your training and day (often accountable to up to 23 hours in a day) you will not see the muscle growth you should be seeing from your workouts. For a complete step by step workout and nutrition plan that puts the science back in strength and helps you to build muscle faster than any other program, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and prioritize your recovery as you train like a beast to start seeing your best results ever. For more workout videos on whether or not to train with muscle soreness, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Unlock your true size - http://athleanx.com/x/true-size Subscribe to this channel here - http://bit.ly/2b0coMW Leg day has the reputation of being the most anabolic of any day in the workout schedule. In this video, we’re going to dive deep into the “bro-science” to see if this long held belief has any truth to it as it relates to raising your testosterone and turning you into an all out man! To start you have to understand the science behind the statement. Is leg day the most anabolic of all training days and is skipping leg day a mortal sin? The answer is strongly supported. First of all, you need to know that resistance training is capable of increasing your testosterone during your workout. Second, if the training is intense the testosterone output is higher than if it is of a lower intensity. Thirdly, the more of a metabolic demand your workout places on your system (ie. more lactic acid is produced at the same high intensity) then your increase in testosterone will be highest. Finally, the more muscles the lifts you perform call on, the more intense and hormone stimulating they are. All signs point to leg day being the holy grail of training. Why? Because when you consider the squat versus the bicep preacher curl for example, you can see the obvious tipping of the balance in favor of the squat. It is obvious to anyone who has ever touched a weight that the squat is a much more demanding (and unpleasant!) exercise than the preacher curl. This is because it demands that half of your body be called into action to complete it. The curl on the other hand is a safe, metabolically limited exercise that can be performed with much less effort and focus than the squat. Approach a curl with low intensity or focus and you have a bad set. Do the same with a set of squats and you can get seriously injured. The risk is greater but the reward is much much higher. That said, there is much more to the exercise that makes it so productive. Besides the very fact that the exercise alone is more intense it offers the additional benefit of allowing you to load up with heavy weights that instantly makes it more demanding and capable of sparking testosterone release. Throw in the element of training with a challenging weight but doing rest pause reps and getting into the higher rep ranges that make you burn like crazy and feel like you want to throw up, and you’ve just tapped out the metabolic mastery that the squat provides for. The beauty of leg day is that no matter what exercise you do, you are always training much larger muscle groups than say the biceps, triceps or even the chest for that matter. These will always be more demanding exercises and therefore will have a greater impact on the testosterone that your body can produce during a leg workout versus any other workout. The key benefit here is that you must remember that the increased testosterone is not only impacting the muscles that were being trained that day, in this case the legs. No, the increased hormone production is also going to have a major impact on the other muscles that you may have trained yesterday or the day before that are still very much in recovery mode. The exposure to the increased testosterone does great things towards improving the protein synthesis and growth in those areas as well. So all the way around, leg day is an anabolic winner. For a complete step by step program that never skips leg day and actually gets you leg gains much faster by training your lower body much more athletically, head to http://athleanx.com and get the ATHLEAN-X Training System. See how the right exercises done more explosively and in the right sequence can turn on the testosterone and get you growing like never before. For more videos on leg workouts to build mass or the best leg exercises for developing better quads and hamstrings, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Fix Forearm Pain and Tightness (QUICK STRETCH!)
Build without the imbalances - http://athleanx.com/x/fix-imbalances Subscribe to this channel here - http://bit.ly/2b0coMW Forearm pain and tightness are one of the most common issues facing pro athletes, weekend warriors and desk jockeys alike. In this video, I show you one of the fastest and easiest forearm stretches you can do to address the tightness and pain often felt on the top side of your forearms. By addressing the brachioradialis and forearm extensor muscles in one stretch, you will be able to start seeing relief in this often tight and sore area. To start it is beneficial to understand why the top side of your forearms is a frequent source of pain and tightness. You don’t have to look much further than the position that we keep our hands, wrists and elbows most of the day. If you sit at a computer, or you drive many hours to and from work, or even if you just like to text a lot, you are going to start developing adaptive shortening of the muscles of the forearm. Your forearms will tend to be in a slightly supinated position and your elbows will be rarely if ever fully straightened. On top of that, your wrists will likely be bent backward into a little bit of extension as well. The combination of these three movement patterns makes it very easy, and common, for the muscles that extend the wrist, flex the elbow and supinate the forearm to get tight. In order to properly stretch your forearms and start getting rid of this pain however, you will need to actively start adding stretches into your daily routine. The simplest way to understand what movements are needed to perform the forearm stretch properly is to think about what motions you need to undo. Knowing by now that you need to reverse wrist extension, elbow flexion and forearm supination gives you the blueprint to what you need to do. Perform the stretch shown in this video to flex the wrist, extend the elbow and pronate the forearm. You can do this by placing the back sides of your hands together with your elbows straightened and your arms extended out in front of your body. If you want to stretch the left forearm at this point you will place it over the right arm and then clasp your fingers together. Here you will use your right hand to pull your left wrist into a bent or flexed forward position while twisting the arm into pronation or a palms down position. Hold this stretch for 20-30 seconds and repeat for a total of 3-4 times each arm. Don’t be afraid to perform this stretch multiple times throughout the day, especially if you spend a great deal of time doing the activities that I mentioned above. After a couple weeks of doing this, you should feel a sustained relief of your symptoms. In the short term, you may feel an instant relief of tightness just after doing it a few times. For a complete workout program that addresses the most common imbalances caused by improper training and starts training you like an athlete, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to fix muscular imbalances and common issues like anterior pelvic tilt, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Do 20 PULLUPS in One Set (WORKS FAST!)
Build more muscle faster here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Pullups can be one of the harder exercises to do a lot of reps of simply because they demand you have good strength and control of your own bodyweight. In this video, I’m going to show you how to do 20 or more pullups in a single set regardless of how many you can do right now. The key is to use the pullup progression I lay out as well as the instant fix that you can use to start doing more pullups in your very next set. First it is important to understand that a pullup is not just a back exercise. There is far more that goes into executing a proper pull up. You need strength in your arms, forearms, and core as well. That’s right. If your core isn’t strong enough or you are forgetting to activate it when doing this exercise then you are definitely costing yourself a chance to increase the amount of reps you are performing on this popular upper body exercise. To increase the number of pullups you are doing you need to learn the right progression. I like having people set up a bar at about neck height and then grabbing it with one hand. The angle at which you align your torso to the bar is dependent on the ability level and your strength. If you are just starting out or consider yourself more of a beginner, you would start with your body more upright and behind the bar. If you were more advanced, you could get your body more beneath the bar. Either way, you want to grab the bar with one hand and try and pull yourself up to it. The key is to keep your elbows out wide and not allow your body to twist as you pull up. This will demand that your core is activated here as well. As I already mentioned, this is going to come in handy and useful when it comes to plugging the energy leaks later on in this video. The other mistake people make when performing this one arm inverted row is that they allow their forearm to collapse as they pull in and the hand winds up making contact with the chest. To perform this right, you want to make sure the hand is in line with the shoulder and touching the outside of the chest when your body is as high as it gets towards the bar. Keep working yourself down until your strength allows you to be under the bar. Make sure you work both arms each time you do this. You will be surprised at how quickly you will be able to make the transition to get lower and lower and this will quickly start translating over to your ability to do pullups. Next, once up in the pullup position you want to be sure that you plug the energy leaks that are common and killing your ability to knock out a lot of pullups. Do this by tightening your quads, pointing your feet towards the ground, squeezing your glutes, and then contracting your abs. Your body will experience a tightness that has been lacking and will instantly help you to transfer more of the force you are exerting into the bar to do more pullups. No it is not a magic trick, it is just biomechanics and efficiency that is helping you to do this. If you are looking for more detailed step by step instructions on how to do more than just pullups, head to http://athleanx.com and get the ATHLEAN-X Training System. I coach you through every workout and train you just like a pro athlete. Start seeing next level gains by taking your training to the next level. For more videos on how to do more pullups and the reason why you can’t do more pullups right now, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Muscle Soreness and Muscle Growth (“BROSCIENCE” REVEALED!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Muscle soreness and the importance or lack of it is one of the most contested aspects of working out. Some will argue that muscle soreness plays no role in muscle growth and is not a requirement for building muscle. While it might be easy to see why that conclusion was drawn, it fails to consider the fact that the other two mechanisms for growth are likely not going to provide an unending stimulus for new size. Ultimately, you are going to have to resort to other methods of training. In this video, I discuss the three major stimuli for creating muscle growth and for building new muscle. One of these is the use of eccentric loading in order to create mechanical damage to either the muscle fibers themselves or the connective tissue around the muscles (depending on which research you read). Either way, it is the mechanical disruption that takes place during the high tension lengthening of a muscle as in eccentric contraction that sparks the need for repair, resynthesis and regrowth. The downside to this mechanism of growth however is that the soreness that is created can ultimately impede your ability to perform your next workout or train with a high enough intensity to see much progress from your next workout. Which is why the argument is often made in error that you do not need to use this pathway. Instead, you can simply train with sub maximal loads and create a metabolic overload or you can pursue overload via getting stronger or by increasing your volume. It isn’t that easy however. You see, if you pursue the method of progressive overload you run into a wall within a rather short period of time. If the gains you are seeing for example are coming from neurological adaptations that are improving your ability to lift heavier weights, those will begin to slow down as soon as you become adequately efficient at performing the lift. From there, you will need to rely on the act of adding more weight to the bar to produce your strength gains and ultimately size gains. The problem with this assumption is that you will never be able to keep doing this on end. At some point your progress will slow dramatically and you will not be able to rely on new strength at every workout. This may lead you to turn to lighter loads and the metabolic overload that comes from training deep into the burn of a muscle while taking your sets to failure. Occlusion training is one of the more popular mechanisms of sparking growth along this metabolic pathway. The advantage of lighter loads is that you can take it easy on your joints while still seeing the benefits of new muscle gains. The downside? This type of training is brutal and downright uncomfortable. In order to do this right you have to embrace the pain that you feel during these sets and resist the urge to give in. Just at the moment when you want to stop your set is the time when the real benefits begin here. If moderate loads with higher volume becomes your tactic for gaining new muscle you need to be cautioned about that as well. As a physical therapist, I can tell you that the largest amount of gym training injuries and issues that keep people from training are due to overuse. High volume puts you on the fast track to experiencing that first hand. In fact, when you combine the fact that sub optimal form is used on many exercises that are being used for higher volume, it quickly becomes apparent why this can become a problem. The bottom line is, your training plan needs to incorporate all of these methods of growth. Saying that you will not need to create soreness to gain muscle is overlooking the fact that ultimately, you cannot continue to make gains without accessing all three pathways. This includes the eccentric overload and soreness inducing path of mechanical damage. If you are looking for a program that puts all of these techniques to use at the right times with the right loads, head to http://athleanx.com and use our program selector to find the program best suited to your physique goals. For more workout videos and ways to reduce muscle soreness after working out, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Overtraining - Slow Muscle Recovery (3 SECOND TEST!!)
Maximize your recovery and see your fastest muscle gains here… http://athleanx.com/x/best-results-ever-in-90-days Overtraining is a very real thing and can show up in the form of under recovery, particularly over the course of a training cycle. The ironic thing about it is that most people who do succumb to it are doing what they think they should be doing to get results, only to find that by not allowing for maximum muscle recovery they are compromising their gains. In this video, I show you a quick simple test that you can do at home using a bathroom scale to get a better idea of how you are recovering from your workouts and whether or not you are heading down the road to overtraining. Grip strength has been shown to be reflective of the status of your central nervous system as it relates to muscle output. When you are tapped out and overdrawn, you will find that your grip strength weakens. You have likely experienced this first hand. Ever wake up in the middle of the night and try to make a fist? If not, try it. You’ll see that you just don’t have enough strength to make a very tightly clenched fist. This is due mostly to the diminished excitement of the nervous system compared to when you are in a wakened state. That said, if you were to test your grip strength during a similar time of the waking day you would start to get some insight into your CNS health over the course of time. If you combine these findings with an honest assessment of your performance in the gym, you could have a great deal of information to help you determine your status of recovery. For instance, if you find that you are not hitting any new personal records in the gym or your lifts are simply just stagnating, combined with the fact that your grip strength is testing worse…you are likely not recovering. So to do this simply grab your bathroom scale as I demonstrate in the video and squeeze. Take the measurement that you max out at. If you’d like you can take 3 measurements and take your best one. Alternatively, you can measure with one hand at a time. If you were to do this however you would still want to hold onto the scale with both hands, just be sure only to squeeze with the one you are testing. Most of the time, you would have to rely on a fancy and expensive piece of equipment called a hand grip dynamometer to gauge your grip strength. The option shown here is much more affordable and practical since many of us watching will have a bathroom scale that we can try this on. Regardless of your findings you want to be sure that you are doing everything you can to maximize recovery if you are a drug free lifter. The ATHLEAN-X Training System at http://athleanx.com is geared expressly for those guys wanting to look like professional athletes without having to be one. Put the latest training principles and workouts to work for you while avoiding the pitfall of overtraining that bites the average gym goer and holds back their gains. For more videos on avoiding overtraining and how to maximize muscle recovery between workouts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Build big ripped biceps by training like this… http://athleanx.com/x/get-athletic-arms If you want to get big biceps you’ll definitely have to do plenty of bicep curls. As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them. Almost every single bicep exercise involves some sort of a curl, whether you do them with cables, dumbbells or barbells. That said, regardless of which piece of equipment you use to do your bicep curls, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger arms fast. In this video, I cover five fixes you can start making in your very next bicep workout. To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order. 1. Be sure to supinate while you are curling not before you curl. Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl. This is not helping you to train your bicep muscle fully. If you want to get big biceps you need to supinate the wrists while the dumbbell is being lifted. 2. Use a shift grip if you want to increase your bicep contraction at the top. If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then shift to a shift grip. This grip requires that you slide your hand all the way up against the thumb side of the dumbbell. This forces you to twist with more force at end of each bicep dumbbell curl. 3. Be sure to slowly lower the dumbbells and not just drop them. It is the easiest thing to remind people, but it’s the one they forget the most. If you want to grow bigger biceps you have to slow down your eccentrics. The nice advantage of eccentric bicep training is that there is practically no risk of bodily harm by doing it (unlike the risk associated with doing it on a bench press or squat). 4. Don’t always perform dumbbell curls in alternating fashion. Let’s face it. It’s easier to do dumbbell curls if you alternate right and left sides. The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep. That said, if your biceps are truly a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form. 5. Don’t forget to curl up to your nose for bigger biceps. Your biceps fully contract when you perform not just elbow flexion but shoulder flexion as well. Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps. As you can see, if you want to get big arms and biceps in particular you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to http://athleanx.com to get your complete athletic muscle building system - ATHLEAN-X. For more bicep workout videos and tips on how to get big biceps and sharper peaks, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
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How to Fix a Bulging Disc (NO SURGERY!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Bulging discs are one of the most common conditions that will derail your workouts quickly. In this video, I’m going to show you how to fix a bulging disc in your lower back without requiring surgery. In just 3 simple steps you are going to be able to get rid of the pain that is wreaking havoc on your training and making your life miserable. The first thing that needs to be discussed however are the terms used to describe the condition. Some people refer to a bulging disc as a herniated disc. In both cases, we are talking about a scenario where the inner disc material has protruded from the disc but has not reached a point of no return. The point at which the disc can no longer be repaired without surgery is more accurately called a ruptured disc. Bulging discs are a very common problem and one that we all might have to some degree if we were to MRI our backs. The thing is however, just because we may have a disc that is bulging does not mean that we will have symptoms. The only time it starts to matter is when the presence of the disc starts to become symptomatic and interferes with your life or workouts. The good news about disc issues however is that 98 percent of them are non-operative and solved with a dedication to just a few simple steps. One of those steps however is not stretching the lower back. This may come as a surprise to you, especially if you feel that your low back has become tight or sore as a result of your disc issues. Far too many people are told to lay on their back and start pulling their knee or knees up to their chest to stretch out the tight muscles in the low back. They may even be told to get on their knees and sit back on their heels to stretch out all of the muscles of the back. Both of these would be horrible advice because they not only aren’t treating the cause of the problem but they are aggravating the actual cause and making the disc protrude even more. What you need to do is focus on fixing the disc and recentralizing it through extension. If you can do this, the spasm that you are experiencing in the low back muscles as a result of the herniation will resolve once the disc itself is fixed. There are 3 parts to fixing this issue however and it starts with a decompression of the spine to allow for more room for the nerves that are being compressed by the disc protrusion. This can easily be done by hanging from a pullup bar with your toes slightly in contact with the ground. Let the pelvis drop and feel the spine open up. Do this for about 30 seconds to a minute and then proceed to step two if you need it or just skip to step three if not. Step two is a list correction. This is needed if you find that you are leaning to one side because of the pain of the protrusion. This can easily be done against a wall and will help to put the spine back in the proper alignment prior to moving on to the final step. Lay on your stomach with your hands under your shoulders. Press down on the floor and lift your upper torso off of it. Be sure to keep your hips in contact with the ground to avoid overextension of the lumber spine. Do this a few times a day and always within a zone of comfort. Before you know it, your disc will be centralized and your pain and symptoms down the leg and in the lower back should subside. You will be ready to start attacking your workouts again in no time. If you are looking for a workout program that puts the science back in strength and helps to injury proof your body from letting this happen again, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to fix lower back pain and the best stretches for your back be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Quadratus Lumborum Stretch (DO’S AND DON’TS!)
Build muscle without creating imbalances here - http://athleanx.com/x/no-imbalances The quadratus lumborum is one of those muscles that often gets overlooked and it ends up wreaking havoc on your training. This deep back muscle has major implications on your training when it isn’t properly stretched and released. In this video, I will show you the best way to stretch the quadratus and how to make sure the muscle doesn’t get tight. I will also show you why trying to foam roll this muscle is one of the worst things you can do in trying to fix it. The quadratus lumborum is a muscle that has attachments to the rib cage, lumbar spine and pelvis. You can see just by where it is attaching that it can have some major influence on your posture and safety of your lower back and entire torso. Its main function is to either hike up the hip if you keep the torso fixed or to bend to one side if you keep the legs fixed. When the QL gets tight you will most often create a pelvis that is tilted up on the tight side. This can be a major problem when you try and squat or deadlift with a pelvis that is tilted. Your ability to distribute weight evenly through your feet is greatly impacted as is your ability to generate equal force. You wind up trying to pull or push asymmetrically which places a great deal of torque on the lumber spine. Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting. Both of these activities occupy a great deal of time during a single 24 hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight. Regardless of what is causing your tightness however, you will need to work on stretching the QL while also mobilizing the tissue itself to improve its quality and pliability. You can use a lacrosse ball or even a fat grip to get into the area of tightness. Here you want to floss the muscle back and forth through the compressed area to help break up any adhesions that have formed in the muscle belly far away from the origins or insertions. Using a foam roller to get at this muscle is nearly impossible. Not only is this muscle deep in the lower back but it is also rather small and unlikely to be pin pointed without over involvement of the structures around the quadratus. For instance, rolling will likely wind up hitting the lower ribs or even worse, the lumber spine itself. This is one of the worst things you can do as both are likely to either cause further spasm or create a discomfort that prevents you from being able to relax and truly release the muscle. For a complete workout program that trains you safely while helping you to pack on muscle size and strength, head to http://athleanx.com and get the ATHLEAN-X Training System. With a program created by a professional sports physical therapist and strength coach, you can be assured that the workouts are tested and proven to deliver without putting you at risk for unnecessary injury. For more stretching routines and videos on joint mobility and flexibility, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Do More Pullups INSTANTLY! (Pull Up Technique)
Get better at more than just pullups (and see faster results!) with ATHLEAN-X http://athleanx.com/x/resultsfaster One of the most common questions that guys ask when working out is "how to do more pullups". The pull up is no doubt one of the more challenging bodyweight exercises. That said, it can be one of the most rewarding back exercises in regards to the amount of size and strength you can get from doing it. The problem with pullups however is that most often, we don't do nearly as many reps of this exercise as we can. There's a saying, you can't fire a cannon from a canoe. This refers to the fact that you lose strength along the kinetic chain if you have an energy leak. In the upper body, and particularly on the pullup exercise, your energy leak is going to come at the shoulder blade or scapula. The shoulder blade needs to provide a stable base if your lats are to work to their full strength potential. In this video, I show you two scapular stabilization exercises or drills that you can do to instantly increase the strength of your lats and start doing more reps of pull ups. By mobilizing your shoulder blades and then stabilizing them, you will quickly activate these often dormant muscles of the back so that you can increase those reps of pullups. Regardless of how many pullups you're doing now, institute the techniques shown in this back training video and you will be doing more by your very next set! For a complete training and workout program to start seeing faster results in every muscle of your body, then it's time to start training like an athlete! Head to http://athleanx.com/x/resultsfaster and get your ATHLEAN-X Training program. For many more exercise tips like this "how to do more pull ups" video, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
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Pre Squat Warm Up Routine (NO MORE STIFF SQUATS!)
Train exactly like a pro athlete here - http://athleanx.com/x/athletic-training Follow us on Instagram here - http://instagram.com/athleanx If you are going to squat you want to make sure that you have a warm up routine in place to prepare your body to do so. The squat is one of the most effective but demanding exercises you can do to build your lower body. Because of the fact that there are many joints involved in executing a good squat, you have to be sure that your joints are able to work together to avoid dangerous compensation and breakdown. In this video, I show you a pre squat warm up routine that you can do in literally 2 minutes before the next time you do squats. I show you how to increase the range of motion in your thoracic and lumbar spine to better prepare you to squat with good form. Perform 6 reps of each of the movements shown here prior to your next squats workout and you should see and feel an immediate difference in how you feel during the lift. It is important to point out that there is a major distinction between being stiff and lacking mobility. An immobility due to a hard end feel in the joints that you are trying to mobilize will not be fixed by what I am showing you in this video. Instead, what this will address is those that are limited in their ability to squat by the stiffness that they feel during the exercise. The good news is that this is actually far more common than actual mobility restrictions in a joint. Once your body learns how to mobilize in the joints that are currently restricted but pliable, you will see that you can quickly pick up extra pain free range of motion and perform your squats with better form. You want to focus on stretching out your hamstrings as shown in the first demo. While some would argue about the contribution of the hamstrings to the position of the pelvis at the bottom of the squat, it is not arguable that the hamstrings will dramatically limit your ability to maintain an anterior tilt on your pelvis if they are extremely tight. Address that with the drill I show you and move onto the next for 6 reps. Here we want to work on your ability to extend through the thoracic spine and rotate. Any lost motion here is often compensated for in the lumbar spine. You do not want to try and rob additional motion in the lumbar spine since that should be a stable joint rather than a mobile one. Additional mobility in the lumbar spine is the fastest way to experience a lower back injury. Finally, wrap up the 2 minute squat warmup routine by combining the movements into one. This will help to tie together the joints and motions that are most commonly seen or in demand during the squat. For a complete training program that teaches you how to train your body the way it prefers to be trained, head to http://athleanx.com and get the ATHLEAN-X Training System. For more squat mobility videos and how to increase your squat or improve your squat form, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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6 Pack Diet Plan Disaster (CALORIE CUTTING!)
Stop starving yourself and build ripped lean muscle here http://athleanx.com/x/meal-plan-for-abs-and-muscle The biggest mistake one can make when trying to diet for a 6 pack is creating their caloric deficit through reduced food intake alone. You simply cannot look at your nutrition that simply. Food provides so much more than just calories and energy. The right types of food can trigger a hormonal cascade that can not only tip the scales of protein synthesis but can set the stage for whether you can continue to stick to your hypo caloric diet long term. Eating for a six pack is one of the most overcomplicated things that lifters will do. They attempt to cut fast by eating far fewer calories than they normally take in. All this does is cause reflexive hunger and cravings that wind up catching up to you sooner or later and preventing you from sticking to your weight loss plan long term. The proper way to achieve a state of hypo caloric deficit is to focus more on creating the deficit through training and not diet. If you are eating a clean diet and just can’t seem to lose those last levels of body fat, you likely are suffering from this phenomenon first hand. The key is to actually increase the calories that you are eating and aim towards creating more of a calorie burn through training instead. The burst training workouts that ATHLEAN-X is known for are a great way to start doing that and they won’t take you very long to do this. In just 20 minutes or less, you can start burning hundreds of calories while allowing you to resume eating more calories and still lose body fat. The increased food intake will carry along with it, important micronutrients and macronutrients that are necessary for stimulating muscle growth. Over time, the more muscle that you accumulate the more metabolically active tissue you have which itself will require a higher set point of daily caloric intake. This is why athletes can eat much more throughout the day and still be ripped. The amount of calories they burn training or playing allows them to increase their food intake which helps them to provide their muscles with the nutrition and quality foods needed to support muscle growth. If you keep making the abs diet mistake of cutting calories alone, you will find that your metabolism will slow and your fat burning efforts will come to a halt. For a complete program that helps you to make nutrition simple, head to http://athleanx.com and get the ATHLEAN-X Training System. See exactly how to eat to get a ripped six pack while building all new lean athletic muscle at the same time. For more ab workouts and nutrition videos as well as diets for six pack abs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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WARNING: Gym Sins You DON’T Want to Make!
Look like an Athlete here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Consider this video a public service announcement for what not to do when you are in a gym. Here we cover 11 of the most obnoxious people that you likely see every time you train in your local gym. The key to avoidance however is recognition. I’m going to show you how to quickly and easily spot the gym bros so that you can enjoy your workouts without ever having to come within twenty feet of these characters ever again. In order of appearance, the incher is the person that loads the bar up with every weight nearby and proceeds to perform quarter reps at best. You have likely seen one in the past week alone. Says he squats four hundred pounds and winds up covering two inches of total range of motion throughout the lift. This is a gym fail every time. Next is the transporter. This is the guy who brings all of his own equipment to the gym to train with. Is there something wrong with the rope pushdown that is already there? Of course not, but to this particular gym goer he feels it necessary to break out his special rope. He’d argue to the end of the day that the friction is less and that the contour of the steel fits his hand better. The D*ck W.O.D. is next. This guy just seems a little lost when forced to train outside the box. I mean, the energy and enthusiasm is good but the advice he is willing to spout to everyone within earshot is often unwanted. Got to question the technique a little bit too. Seems a little shaky. Beware the Social Media “Star”, and we use that term loosely. You know the guy? The one who thinks it is appropriate to show up in any local commercial gym that people pay hard earned money to attend and proceed to interrupt anyone and everyone around them to film the latest installment of a video nobody is going to watch. Thanks for ruining my workout pal. The CopyCat is not as easily recognized but no less disturbing. Ever get the feeling that you are not only being watched, but copied in the gym. No matter where you go, this person seems to lurk nearby and do every set, rep, and exercise the same exact way you are doing it. You are literally writing the playbook for this guy to jack from you. Be careful how you lift, this means you are now responsible for his health as well as your own. The Muscle Matician is the guy that breaks out the journal to record every last detail of everything he does in the gym. While it is customary to throw out tax returns after 7 years, this guy hasn’t thrown away a workout journal since he first learned to write. Details you deem unnecessary he would argue are fundamental to his ability to perform at a higher level. We will let you decide. The next one is the local village idiot of the gym. Unless playing the role of copycat, he is completely puzzled, confused and offers no shred of useful information for anyone in the gym to benefit from. Next. The Creep Show Bro is another one that lurks in every corner but instead of copying you he is eerily doing often times nothing but watching you. Usually this is reserved for the prettier women in the gym and I feel bad that you must be subjected to this. If he spent as much time lifting as he did staring he might not look as repulsive as he acts. The supplement store in a gym bag guy is easily spotted as well. He is the one that has his pre workout, intra workout and post workout shakes all conviently prepared for him and on the ready for those key moments of his workout. Beyond that, he carries about 20 pill bottles and other various supplements to make sure his muscles don’t miss a beat and more importantly, a critical window of supplement opportunity. There are more to avoid as well. The key is, make sure that when you go to the gym if you want to get the most from your training that you stay focused on what you have to do. These guys are in every gym and ready to try and distract you from the task at hand. If you stay determined to get your workout done without distraction you will be able to avoid the pit falls these gym bros are setting for you. If you are looking for a training program that guides you step by step through every workout and a meal plan that won’t let you fail on your way to getting shredded, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much faster you can look like one this Summer. For more gym fail videos and exercise mistakes to avoid at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Leg Workout Tips for Mass (SKINNY LEGS EDITION!)
Build muscular, ripped legs here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Anyone that has ever struggled to build muscle has likely dealt with skinny legs and become frustrated trying to add mass. In this video, I’m going to give you 4 leg workout tips for mass that will help even the hardest of hardgainers to pack on size and start bulking up your legs in no time. The first thing that most guys with skinny legs get wrong is that they allow their ego and self consciousness get in the way of what they should be doing in their leg workouts. No doubt, it can be a bit intimidating to watch others around you squat multiple plates while you are struggling to lift even one big plate for clean reps. That’s ok. Everyone starts somewhere and if you choose to start further ahead of where you should be it is a mistake that is going to hold you back for years to come. Most guys with skinny legs will put more weight on the bar than they can handle in the squat and then proceed to crank out quarter reps. Not only is this robbing your legs of the stress that they can handle but you are doing this at the exclusion of doing the reps you should be doing to build bigger legs the right way. What you need to do is lower the weight to those that you can handle and get your intensity not from the heavier weights but from the high rep sets that you do in good form through full range of motion. The next thing the hardgainer has to do for his legs is learn how to properly push from the ground. There is no way that you are going to lift as much weight as you can in your leg workouts unless you learn how to push through your feet. An equal and opposite force is needed to lift the weight that is on your shoulders during a squat. There is no better place to learn this than with the deadlift exercise. The deadlift demands that you push through your legs during the first half of the left, beyond which point it becomes a pulling exercise. If you practice just the first half of the deadlift or combine it in one and a half rep fashion, you will build more strength through the legs off the floor. The will dramatically help you to increase your squat and lift heavier weights over time. Multi-dimensional leg training is also important to fully developed legs. Almost all of the leg exercises that hardgainers use only stress the legs in the sagittal plane. Squats, leg extensions and leg curl are all one plane exercises that don’t mimic the functionality of the legs and limit the amount of growth that can be had by training the adductors and abductors of the legs as well. Finally, I like to include exercises for the legs that are technically easier to perform than the squat and allow for someone just starting out to add weight faster. The Bulgarian Split Squat is a great exercise for doing this since it literally puts you in the right position to perform the exercise. The quads get loaded and the safety of the exercise is intact since you can simply dump the weights if you need to at the bottom of the squat without risk. For a complete program that hardgainers have used to build muscle and keep low levels of body fat, head to http://athleanx.com and get the ATHLEAN-X Training System. Build athletic legs and get ripped without compromising your long term health or gains by using the same program relied on by today’s top professional athletes. For more leg workout videos on how to add mass to your quads and hamstrings, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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The “Holy Trinity” of Ab Training (HIGH DEFINITION!)
Get high definition abs fast - http://athleanx.com/x/get-shredded Subscribe to this channel here - http://bit.ly/2b0coMW Ab training and ab workouts are a bit of a mislabeled term. You should never just focus on your abdominals if you want your core to look as good and as shredded as it can. Instead, you need to focus on what I call the “holy trinity” of ab training. In this video, I show you a sequence of 3 exercises that you can do that will hit not just the six pack abs, but also the obliques and all important serratus anterior muscles as well. The reason you need to start focusing on these three muscles together is, most importantly, that they like to work in concert with each other. Very rarely will you find just one of these muscles working in isolation and at the exclusion of the other two muscles. Because of this, we want to see if we can select exercises for our ab workouts that help us train them all together or at least within the same series of movements. We start off with the easy one, the abdominals. At least, we think they are the easiest core muscle to target. That is, if we perform our ab exercises the right way. The first thing you want to consider regardless which ab movement you are performing is that one of the functions of the abs dynamically is to flex the spine. That means, unless you are getting flexion of the lumbar spine, you will not be accomplishing this in your ab exercises. The visual cue you should be thinking about in order to achieve this on every rep of your ab exercises in which you are raising the bottom half of your body towards your upper half (as in any hanging ab raise or lower ab exercise) is to show your butt to someone standing in front of you. If you simply lift your knees up without focusing on the trunk curl you will never activate your lower abs nearly as much as you can be. Instead, you will be focusing too much of your effort on your hip flexors. Do the lower ab raise or seated knee tuck as shown here for much better activation. Next, you want to hit those all important obliques. I have gone on record many times stating the importance of hitting the obliques hard if you want to really get a well developed and shredded looking midsection (provided your nutrition is on point of course). The very orientation of the fibers themselves allows for a well developed set of obliques to taper and visually narrow your waistline. You can do this with the twisting leg raise variation that I show you here. Make sure to work both sides of your obliques to ensure balance and a complete ab workout. Finally, the often overlooked serratus anterior muscles. These help in protraction of the arm away from the body, as in a pushup plus exercise. We can actually accomplish this by changing the orientation of our body while pushing away in one smooth and incredibly effective move. We call this one a slight tweak on our gymnast abs movement. Push up and away with your body and then tuck your pelvis up high to further tilt your body out over your hands. This will put your serratus on overdrive and help you to feel the difference it makes to recruit this dormant muscle into your ab training. This is just a glimpse of what it looks and feels like to train like an athlete. If you want to get those abs showing like never before and you don’t want to wait years for it to happen, head to http://athleanx.com and get the complete ATHLEAN-X Training System. Start training like an athlete and stop overlooking the little things in your training and workouts. You’ll be amazed at just how big those things become in the big picture of carving out your new body. For more ab workouts and ab exercises for a six pack, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Rotator Cuff Stretches (The Ones You REALLY Need!)
Build ripped athletic muscle without screwing up your shoulders http://athleanx.com/x/build-muscle-safely-here The rotator cuff is one of the most misunderstood group of muscles in the body. Knowing how to stretch the rotator cuff might be even more misunderstood. In this video, I show you two of the best rotator cuff stretches that you can do and why you need to know the difference between them if you are going to do them right. The rotator cuff consists of 4 muscles (not one as most believe). Three externally rotate the shoulder; the supraspinatus, infraspinatus, and teres minor. One internally rotates the shoulder; the subscapularis. If you have been lifting weights and working out for any length of time you are likely very overdeveloped and imbalanced into internal rotation. If this is the case, attempting to stretch the external rotators is not going to help your situation. You would be much better off strengthening your rotator cuff muscles like the supraspinatus, infraspinatus, and teres minor while focusing your stretching efforts on just the subscapularis. I show you a great stretch you can do using a golf club, broom stick, wooden dowel or anything stable around the house. Not only will this help to stretch your internal rotators of your rotator cuff but also the contributing muscles like the pecs, lats, front delts and more. To get the most out of this rotator cuff stretch, be sure to hold it for 30-60 seconds and be consistent with doing it. Aim for 3-5 stretching sessions per week if you want to start making an impact on the tightness you're feeling. For a complete workout program that helps you to build ripped, athletic muscle without overlooking the smaller things that are just as important, be sure to head to http://athleanx.com to get your complete ATHLEAN-X Training System. For more rotator cuff workouts as well as the best exercises for strengthening the rotator cuff, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Never Do Ab Wheel Rollouts Like This!
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Ab wheel rollouts are one of the most commonly performed ab exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them on the floor with very little space and one inexpensive ab wheel. The problem is, the ab rollout is also one of the most abused and misperformed exercises which can quickly ruin your lower back if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform an ab wheel rollout safely so you can train your abs without wrecking your back. The problem with the ab wheel rollout starts with the position of your lower back during the setup of the exercise. The two things you want to avoid is letting your hips drop down into a straight line with your back and getting the hands out too far from the body. Either one of these will shift too much of the focus onto the lats and turn the into the prime mover of the exercise. This is not bad if you are looking for a great bodyweight back exercise but this is certainly not our goal when performing the ab wheel rollout. The back should be pulled out of the natural anterior pelvic tilt that occurs during the setup for this exercise. While you will be flexing the spine from above, a key function of the abdominal muscles, you will likely only be flattening the lumbar spine and pulling into a more of a posterior tilt from the excessive anterior tilt. This will have an effect of actually putting the back into a safer position to perform the exercise. From here, you want to consciously make sure that you hold the abs in a contracted position as you initiate the rollout. Only go out as far as your ab strength can support you. If you are a beginner, you may only be able to go out a foot or two. That is ok, as long as your lower back is not caving in at any point because your have surpassed the strength of your abs then you can still get great benefits from the exercise. If you are stronger, you can go out further and even hold the end position for awhile to increase the challenge. The next part is where most of us will ruin the exercise, even if it has been performed properly up to this point. Instead of initiating the return of the ab wheel to the top using the hips you have to contract the abs first and be sure to move your entire torso in one piece. Your hips and the wheel should come up together, without allowing the hips to travel backwards. In fact, you can check that you are doing this right by placing a bench behind your hips and making sure not to make contact with it with your butt as you pull back to the top. The most important element of this move is that you are getting both benefits of the abs if you want to get the most from it. The anti-extension and spinal flexion components of the abs are both going to be tested if you perform this right. Both are needed in order to build the ab strength necessary not only to get great results from the ab wheel rollout but to keep it a safe exercise choice as well. If you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to http://athleanx.com and get one of our ATHLEAN-X Training Programs. For more videos on how to squat, how to bench press and how to gain muscle without ruining your joints, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Heavy Weights vs Light Weights | Build Muscle (THE WINNER IS...)
Build more muscle by training smarter - http://athleanx.com/x/faster-results Subscribe to this channel here - http://bit.ly/2b0coMW The question of whether to use heavy weights or light weights to build muscle is one of the most common training questions. The answer is not so straight forward. The fact of the matter is that in order to build as much muscle as possible you better learn that you need to lift light weights at times and heavy weights at other times. In fact, there is a third way that you should be lifting as well if you want to get serious muscle. In this video, I use the example of the shoulder side lateral raise to illustrate how to build muscle using both light weights and heavy weights on the same exercise. It has to do with the portion of the contraction that you are attempting to focus the overload necessary for building mass on. If you are looking to overload the concentric or positive portion of the lift then you better get used to lowering the weight that you are using. That’s right. Leave the ego lifting at the door when you are trying to build muscle by overloading the concentric. Often times, way too much momentum is used to throw a weight up during the concentric on an exercise. This disperses the force from the single area that you are trying to build up to the many areas and muscles around the muscle in question and therefore weakens the overall effect on the target muscle. On the contrary, if you are trying to stress the eccentric or lowering phase of a muscle contraction on a target muscle then you better get used to asking for help from surrounding muscles in order for this to work the best. In the example of the side lateral raise for shoulders, the middle delts can recruit additional help from the traps, rear delts and even torso muscles to safely help cheat the weight up into position where a stronger eccentric can be performed. Relying solely on the amount of weight that can be strictly muscled up by the singular muscle in question will limit the amount of weight that you can use on an eccentric (and therefore will be limiting your size potential). This technique is actually something that you can apply to not just this one exercise but almost every exercise you can do. That said, this combination of heavy weights and light weights is not enough to complete the picture. The explosive component of your training can only be achieved by using a weight that is in the middle of the two extremes shown here and focusing on accelerating the weight as you lift it. This introduces the element of power to strength. Power combined with concentric and eccentric overload makes your size and strength gains even more functional. For a complete training and workout program that builds functional strength at the same time as it is helping you to add serious muscle size and strength, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like a pro athlete and learn how you can start looking like one in just 90 days with physical therapist and strength coach Jeff Cavaliere guiding your every workout. For more videos on the benefits of lifting light weights as well as the top 5 reasons to lift heavy weights, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Bench Press for Upper Chest - (2 BIG MISTAKES!)
Build a ripped, athletic chest in 90 days here… http://athleanx.com/x/built-and-ripped-in-90-days The incline bench press is one of the go-to exercises for building your upper chest. That said, it is one of the most commonly misperformed chest exercises around. In this video, I show you the two most common bench press mistakes made on this exercise that are holding you back from seeing the gains in your upper chest that you would like to see. To start, you have to understand the anatomy of the upper chest region. The front deltoid and clavicular portion of the pec major are very close together and can tend to interfere with the action of one another if you allow it. It goes without saying that the front deltoid gets a great deal of work from not just shoulder workouts and exercises but as an assistant on many chest and pushing exercises. This causes the front delt to become almost too active, especially during exercises that we are trying to stress the upper chest. The incline bench press is a perfect example of this. In order to get the front shoulder to do less of the work and allow the pecs to do more, you have to first get the angle of the incline bench press correct when you do the exercise. This is one of the most common errors I see every time I go to the gym. The correct angle of the incline bench should be 30 degrees from flat. This may seem like a very small angle but it is the optimal angle for placing the strain on your upper pecs and minimizing the effect on the front delts. Many people will stay much too upright when performing this chest exercise and effectively wind up hitting their shoulders much too much. If you realize that a completely vertical position (90 degrees elevated) would hit your shoulders primarily, and that a completely flat position would hit your mid chest…you understand how much room you have to lower the bench before it hits the upper pecs. The next thing that this position does is actually place your shoulders back in a position where they can be less dominant in the press and put your pecs at the center of the action. Gravity helps to position the shoulders down and back but you do need to actively contract your shoulder blades as well to ensure that this happens. You will see in the video how much easier it is for the chest to be in a position of power and therefore increase their contribution to the incline bench press. This, over time, will lead to greater chest muscle growth particularly in the upper chest. For a complete workout program that puts the science back in strength to help you get much more out of every workout you do, head to http://athleanx.com and get the ATHLEAN-X Training System. See how training like an athlete can not only get you better results but faster results by cutting down on your wasted time and workout mistakes. For more chest workout videos and exercises you can do for a bigger chest (not just the bench press) be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Stop Stretching Your Hip Flexors! (HERE'S WHY)
Your step by step complete plan - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The hip flexors are one of the first areas we rush to stretch since they tend to feel tight more often than any other muscle group. The problem is, tightness can often be confused for weakness and when you stretch a weak muscle you are only making the problem worse. In this video, I’m going to show you how to determine if your hip flexors are tight or weak and the appropriate approach depending on those findings. First we need to talk a little bit about anatomy however. If you have ever had low back pain while doing ab exercises, then you know why the hip flexors are so important. They originate on the lumbar vertebrae and can pull on your lower back when they get tight. They can also wreak havoc elsewhere when weak. Determining whether or not you are dealing with a tight or a weak hip flexor is crucial. To start however, you have to understand that the hip flexors are not a single muscle group. Instead, there are 5 muscles that contribute to the act of lifting the hip into flexion. Three of these (TFL, rectus femoris, and sartorius) originate at the level of the hip and the iliac crest which means that they are at a mechanical advantage to lift the knee to the level of the hip but are at a disadvantage to lift them any higher. Two other muscles however (the psoas and iliac) are found at a higher origin and are capable of lifting the hip past ninety degrees. Knowing the difference between these muscles is a crucial step in determining the right course of action once you do your tests. Speaking of the tests, the first thing you want to do is see if you have a true tightness caused by muscle shortening. To do this, you are going to perform what is called a Thomas Test. Start by sitting at the edge of a bench or box with your legs halfway over the edge. Lean back and pull both legs into your chest and be sure to flatten the lower back against the surface. From here, slowly drop one leg while tightly hugging the other to your chest. You want to observe two things about the down leg. First, is the thigh capable of making contact with the bench and second is the knee able to bend and hang freely at 80 or 90 degrees of flexion. If you find that either of these is not happening then you will want to straighten your knee and see what happens. If upon straightening you find that the thigh goes down to the surface, then your tight rectus femoris was what was keeping the leg up and you’d want to stretch that. If the leg didn’t drop down even after straightening the leg then you are dealing with a tight psoas or iliacus that could benefit from stretching. The key is however, many times the Thomas Test is normal but the hip still feels as if it should be stretched. This is usually due to fatigue caused by having a weak hip flexor. In this case, you want to proceed to testing your strength. You can do this by either hugging one knee to your chest while standing tall and then releasing it. If you can hold it above 90 degrees but feel a cramp in the outer hip, then you likely have a high hip flexor weakness in the iliacus or psoas. If you can’t hold it there and the first place you can gain control of the thigh is at 90 degrees or lower, then once again you likely have a weakness. Alternatively you can place your foot on a flat surface high enough to place your knee at a starting level above the hip. From here, lift the foot while standing upright and see if you can hold it off the box for at least 15 seconds without the cramping discussed earlier. If weak, you can use this as the exercise to strengthen it and can add resistance by placing a band around your foot or ankle. Bottom line is, it is not smart to randomly stretch a muscle if you are not sure if it is actually tight in the first place. Instead, take a couple minutes and do a few tests to see what you are really dealing with. If you want a complete step by step program for getting in the best shape of your life without overlooking anything important that other programs often do, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on stretching routines and how to stretch properly, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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IT Band Syndrome and Knee Pain (HOW TO FIX IT!)
Fix tightness and build an athletically functional body here http://athleanx.com/x/build-the-body-of-an-athlete Many lifters, runners and bikers will get pain on the outside of their knee or thigh and think that they have IT Band Syndrome because they’ve been told that they do. Unfortunately, the IT Band is just caught in the middle of some pretty significant problems in one of likely four other muscles. In this video, I show you how four muscles in the hip actually contribute to the pain and tension felt in the Iliotibial band and what you need to do to fix them. Here’s a hint, you do not want to foam roll out the IT Band unless you want more pain and discomfort. The IT Band is a thick fibrous tendon that runs along the lateral aspect of the thigh and connects from the hip to the tibia on the outside of your knee. This tendon has the ability to withstand changes in tension to it by having up to 1000 pounds of resistive capacity. If you think that you are going to be able to foam roll out the tightness that may be present in this structure you are sadly mistaken. That said, you can definitely influence the tension present in this band by addressing the muscles that insert into the IT Band. The gluteus maximus, lateral hamstrings and quads and tensor fascia lata are all muscles that feed into the iliotibial band. When any of these muscles are tight they pull on the band and cause it to be not just tight but also out of balance with the rest of the tension that is contributing or feeding into it. This can cause a pulling on the femur and make it hard to properly execute a squat or ride a bike without feeling pain in the outside of your thigh or knee. Instead of foam rolling the IT Band, you want to compress and floss the offending muscles feeding the tension. Here I show you two of these mobility drills that you can do to decrease the tension in a hypertonic muscle such as the TFL or the lateral quads. You want to use a resilient structure like a lacrosse ball or the fat gripz that I’m using here, since they have a much lower profile than the foam roller. This allows you to keep your leg in contact with the ground and move it into hip flexion as if you were while doing a squat. If you do not feel any discomfort at all in these movements when you place the muscle in contact with the grips, then you likely do not need any work on this muscle. This is one of the biggest places people waste time in the gym these days. They see every mobility drill in the books and want to add it to their routines, not realizing that the wrong mobility drills when performed can actually do more to put you out of balance than bring you into it! Mobility work is only effective if you are mobilizing structures that need it in the first place. Same goes for training and workout programs. Doing what you think looks cool or because someone else told you it was, is not the prescription for an effective workout plan. Doing what needs to be done and only what needs to be done while ignoring the rest of the broscience out there is a great way to get results and get them faster. You can do that by getting the ATHLEAN-X Training system available at http://athleanx.com For more hip mobility videos and ways to help stretch a tight IT Band, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Lat “Non-Responder” Solution (LATS WON’T GROW!)
Grow bigger wider lats with one routine http://athleanx.com/x/no-more-stubborn-lats Having lats that don’t respond to normal training and resist growth is actually pretty common. The reason for this however is pretty straight forward and not so difficult to fix. In this video, I show you the most common reason for lats that won’t get wider or bigger and give you ways to fix that with one simple exercise. In fact, this is one back exercise that you are likely doing in every back workout you do already. The one armed row showcases exactly why you probably aren’t getting your lats to respond. Most of the time, we perform this back exercise incorrectly which leads to more back thickness being developed and less back width. In search of the added width, we seek out other exercises that spread our arms out over our heads (as in pullups) but still don’t get the results we are looking for. That is because the solution was not what exercise you did but how you did the ones you were doing. With the one armed row, you need to do two very important things if you want to maximally affect the lats. First, you must keep your upper arm tight to your body as you pull through each rep. Your elbow must stay tucked to your side in an adducted position. This is not the most comfortable thing to do however, as you are likely to feel an intense contraction if you aren’t used to performing your reps this way. But that is just the beginning. In fact, beyond just the position of the elbow in relation to the torso you also must limit that amount that the elbow bends if you want to force more lat spread. The tendency is to let the elbow bend a lot as you pull but this is because you are recruiting extra help from the biceps to help you lift the weight up. Good for your biceps but bad for your lat recruitment. Back to the position of the elbow, realize that as it tracks away from your body almost perpendicular to the torso you are shifting the majority of the work to the traps, rear delts and rhomboids. Again, this is not a bad thing if you are trying to build more back density and thickness. When looking for back width however and that elusive V Taper, you are going to get it from training the lats and to do this the elbow must stay tight to your side. The move you are trying to accomplish is very similar to the straight armed pushdown. This move allows you to get your elbows tight to your sides while getting the upper arm to pass behind your body into extension. You should feel as if you are mimicking the same motion as you pull with an arc and limit elbow flexion on the row variation I show you here. For more advanced tips to help you get those stubborn muscles to grow, head to http://athleanx.com and get the TNT series workouts. Each one of these programs is designed to help you to kick start the growth you are seeing in your must stubborn muscles groups. The best part is that each of them integrates directly with the ATHLEAN-X Training System as well. For more videos on how to get wider lats and back workouts for a wider back, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Which Press is Best for Bigger Shoulders? (IRON FACE/OFF)
Build big, round shoulders - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you want to get big shoulders you have likely used shoulder presses as a staple exercise in your workout. That said, there are many different press variations and choosing the right one can not only help you to build bigger shoulders but keep them safe and healthy at the same time. In this video, I’m breaking down three shoulder press variations to help you decide which is best. We start with one variation that doesn’t even make the cut; the behind the neck barbell press. This exercise is not advisable because of the awkward position it places your shoulder joint. The scapular plane demands that you have your arm angled slightly forward (about 45 degrees from the frontal plane). When you do the behind the neck press you are well out of this plane and causing a great strain on your shoulder capsule in the long run. That said, we do have other variations that are better and that is what we are putting head to head here. The first of these is the seated dumbbell press. Some might think that there is an advantage to not performing this standing since you can keep the legs out of it. Not only is this not the case but as you will see, the legs actually become an advantage in the standing version of the exercise. The bigger issue is that when you start to fatigue you lean back and wind up recruiting the muscles of the upper chest to help you lift the weights. While this wouldn’t normally be a bad thing, it also comes with the side effect of pressing your head into the back of the bench as a counterforce (which can easily lead to a neck strain) and also pins the shoulder blades against the bench which interferes with the normal scapulohumeral rhythm. Any time you disrupt the movement contribution of the shoulder blades to the overhead press you are placing your shoulders in a position to be injured. For this reason we have to scrap this one from consideration as the best option in this iron face off of shoulder presses. We can do either of the standing press variations. The problem with the barbell press however is that the barbell allows you to hide left to right imbalances and weaknesses while at the same time limiting the variety of the movement that can be achieved with a dumbbell. Also, forgetting to narrow up your grip on the overhead barbell press is going to gradually make your elbows drift back out of the scapular plane into the more unhealthy plane of the behind the neck press. Given the dumbbells variability and the drop set capability of the push press option as well as the alternating dumbbell version when fatigue sets in, I would give the crown to the standing dumbbell press. This is the exercise I would do for shoulder presses if I could only do one. That said, a well designed program would incorporate many different variations of a shoulder press and program them at the right time for the right purpose. The ATHLEAN-X Training Systems available at http://athleanx.com do exactly that. By putting the science back in strength, you can be assured of seeing your fastest and best results possible in just the next 90 days. Start paying attention to the details that others don’t and I promise you, you will be shocked at the kind of results you can start seeing from your training again. For more videos on how to get bigger shoulders and the best shoulder exercises for building bigger delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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5 Dumbest Forms of Cardio (DON’T LOOK STUPID!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Cardio is one of the most common things people train in the gym. That said, there are many dumb forms of cardio workouts that you should avoid if you not only want to see your best results but stay safe when doing it. In this video, I cover the 5 worst forms of cardio and show you how to make each of them better. Battle ropes are a new way to get in your conditioning and cardiovascular training, but only if you do them right. They aren’t called battle ropes for no reason. If you want to get the most out of this workout tool you are going to have to go to battle with the ropes. In other words, you need to attack the workout with a super high intensity level. It is ok if you wind up cutting down the amount of time you spend swinging the ropes if the trade off is that you are working harder. Work harder for a shorter period of time and you will see more efficient results from your workouts. Treadmills, bikes and ellipticals are three common forms of cardio that get used every single day in the gym. Their popularity should not be confused with them being the best thing you can do however. In fact, the postural mistakes that are not only encouraged but somehow possible on these machines makes them a very poor alternative to the equivalent activity that you could be doing outside. Not just that, but nobody would ever argue that walking on a stair climber is somehow harder than walking real flights of stairs. Get outside and away from the machines and you will see a more effective carryover in your training. Tabata is also a very popular form of cardio. The problem here is twofold. The exercise selection for using your Tabata as well as the fact that you need to train at a much higher intensity during your interval is key to the success as it was originally designed. The Tabata interval is 20 seconds of activity followed by 10 seconds of rest. You repeat this for a total of 8 rounds or 4 minutes. The key however is that your high activity levels must be near your max heart rate. If you choose an exercise that is either too easy or takes too long to ramp up and down from, you will be costing yourself the major benefit of the cardio protocol. The same can be said for poorly designed HIIT training. If your idea of HIIT is that you perform a max effort lift with a conditioning exercise interspersed, you are going to wind up either hurting yourself or at the very least getting submaximal results for both of the goals you are training for. Instead, focus either on strength training or cardio but don’t try to do both in the same workout. Again, this is a very popular way to train these days but popularity does not mean safe or beneficial. Finally, jogging is a very common form of cardio. The issue with jogging is that it is smack dab in the middle of sprinting and walking, and often takes on the worst traits of each. If you are overweight and in need of a good cardio workout, a slow long duration walk would be good for keeping it easy on your joints while still allowing enough time to burn sufficient calories at a lower energy output. Sprinting is a bit harder on the joints but can really ramp up the effort and get you a better workout faster. Jogging has the impact of running but is usually not long enough to sustain the benefits of the walking. Whatever you are doing to get in your cardio, remember there are ways to train to burn fat that can be efficient and safe. The ATHLEAN-X Training Systems are designed to get you ripped without sacrificing either the health of your joints or your hard earned muscle. If you are looking to train like an athlete, you can get started today by choosing the program best suited to your goals on our site. In the meantime, if you want more fat burning workouts and cardio to burn fat without losing muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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"3 Sets of 12" is KILLING Your Gains!!
Build a ripped, athletic body - http://athleanx.com/x/be-jacked Subscribe to this channel here - http://bit.ly/2b0coMW Performing 3 sets of 12 reps for the exercises your workout is likely killing your gains. Now, don’t get me wrong…I actually like the 10-12 rep range when it comes to building muscle and when the goal is muscle hypertrophy. The problem is, the focus is misdirected as it often times gets put on the number of reps and not the quality of the reps or the time it takes you to perform them. Let me explain. The genesis of the whole 10-12 rep recommendation for muscle growth actually came from the time under tension that that number of reps would equate to if you performed them with the right tempo. If you did an explosive one second up on the concentric portion of the lift and a slow eccentric lowering of 3 seconds on the way down (another way to increase the tension on the working muscle) then you would be at 4 seconds per rep which would equate to 40-48 seconds of tension in that set. Research shows that crossing the threshold of 45 seconds is important, and when paired with a high intensity effort which brings you to failure beyond this point can lead to more impressive muscle gains. What winds up happening however is that we don’t perform our reps at this speed and we end up performing them much faster. As you can see in this set of dumbbell incline bench press performed by Jesse, he finishes the set in just 26 seconds. But that is lost on most people that lift weights and train and instead they focus on the number of reps and doing anything they can to reach that goal number to determine whether or not their set was a success or conducive to new growth. Big mistake. If you were performing a set and noticed after completing three perfectly performed reps that there was no way you were going to be able to maintain that form for the entire set of 12 reps so you shortened your range of motion, that would be a critical mistake. What you wind up with is sub maximal reps at every point in along the way to twelve as explained in the video. Instead, you would want to accept the fact that you were not going to be able to make it and just do as many reps as you could until reaching failure. Each one would be performed as hard and with as most effort as you could generate. If the number wound up falling drastically short of the twelve that you set out to do you could always drop the weight on the subsequent sets to get you back into that range. If you picked a weight that happened to be too light and didn’t take you close to failure, you would want to continue to rep out no matter how many reps it took to eventually get you to failure and then adjust the weights up on a subsequent set. Alternatively you could stop the set at 12 reps if you knew you were far too light on the weights and consider it a warmup set and then adjust the weights up and start again. Either way, the point is not to focus on the number of the reps since after all, your muscles can’t count they can only feel tension. If you are skirting tension in an effort to reach a magic number I can guarantee you are shortchanging the amount of muscle that you can ultimately build in your workouts. Focus always on finding ways to direct more tension to the muscles that you are trying to grow instead of avoiding it and you will be much happier with your overall results. If you are looking for a complete workout and nutrition program that never takes the easy way out but delivers much more powerful results than those that do, head to http://athleanx.com and get your ATHLEAN-X Training System. See why when you train at a high intensity your workouts don’t have to be long to be effective. Start building muscle and making much faster gains by training like an athlete step by step. For more videos on how to lift heavy weights and the best way to build muscle with dumbbells, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Get Bigger Calves (WITH BAD CALF GENETICS!!)
Build your entire body with no equipment at all - complete program http://athleanx.com/x/complete-bodyweight-training-program If you want to know how to get bigger calves then you better start with an understanding of how the calf muscles actually work in the first place. In this video, I cover an often overlooked but extremely important element of successful calf training. This is the concept of high tension spontaneous contraction. Almost every professional athlete incorporates this into their sport naturally, which leaves them with tremendous calf development without having to spend much time at all on direct calf training. Here I’m going to show you a home calf exercise for bigger calves that can be done without any equipment at all. You can easily secure your feet under a couch or a stable piece of furniture if you don’t have the workout bench I’m demonstrating on. The key to this home calf exercise is to anchor your feet under the bench or couch and flex your feet in order to keep your body upright. You will feel the calf contraction as soon as you set up if you do this properly. Begin with your butt sitting on your heels. When you are ready to light a fire in your calves, launch your body out and forward as I show you in the exercise. This will demand a sudden and extremely high level of contraction from both the soleus and the gastroc muscles in your calves. The more your knee is flexed (as it is in the beginning of the exercise) the more you will be working your soleus. As you get stronger and can extend your body even further out against gravity, the more you will be working the gastrocnemeus as well. The point is however that both muscles will be working when you flex your foot as shown in the exercise demonstration. Aim to complete as many reps as you can until failure for each set. Perform a few sets at a time and do this 2-3 times per week to bring up the size of those stubborn calf muscles. Remember, relying on the same calf exercises over and over again despite the fact that they are not giving you the calf growth and size that you are looking for is not going to work. In order to get your calves to grow bigger you have to start incorporating an element of spontaneous instant contraction with high a high degree of tension. This is the perfect way to start that. Doing 300 lb barbell calf raises if you are a 150lb person will do nothing to overload your calves. You are already carrying the entire weight of your body during single leg stance in the swing phase of gait. This is not a new challenge. What I show you here however will be an incredible overload for your calves. For a complete bodyweight only workout program that helps you to build not only ripped athletic calves and legs but an entire body, be sure to head to http://athleanx.com and get the ATHLEAN XERO program. For more calf workout videos and exercises for bigger calves and legs be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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The Official Deadlift Checklist (AVOID MISTAKES!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The deadlift is one of the simplest exercises that is also one of the most often misperformed. In this video, I’m going to show you how to deadlift and make sure you get it right every rep by using a simple 7 step checklist. You’ll learn how and where to place your hands, feet and body in relation to the bar as well as how to lift the damn thing off the ground with the heaviest weights you can handle. Before ever deadlifting at all, it is a good idea to use a little bit of preparation. I show you a body prep and a movement prep to help grease the groove in both. The body prep is one that you can use quickly just to feel more loose prior to executing the deadlift. Place your feet wide against the inside of the plates and work to increase the mobility of your hips by addressing hamstring, pelvic and adductor tightnesses. The movement itself can be made much easier to visualize how to perform by going through a simple flow prior to lifting. Place your hands on your thighs and let them move down as you do nothing but hip hinge. Once the hands are at the level of the knees, stop hinging and simply let your knees bend to get your hands down to the bar. On the way up, you will be reversing the movement. Push only through your feet until your hands are at the level of your knees, at which point you will drive your hips forward to complete the lift. Once you feel loose and the movement is grooved, it is time to attack the deadlift with actual weight in your hands. Here you want to first be sure that your body is set up properly as it relates to the bar. Your feet should be hip width apart and the ties of your shoelaces should be visible beyond the bar when you look down at your feet. The hands should be just outside of your legs, with enough room to make sure that you aren’t scraping your arms against the outside of your legs on the way up and that you aren’t inadvertently bending your elbows when you press your knees outward on the ascent which can jeopardize the health of your biceps. Your grip can either be a double overhand, mixed grip or hook grip. The double overhand provides the least amount of stability but the most amount of muscle balance because of the uniformity of the hands and arms. The mixed grip can lead to imbalances between the muscles in the shoulder girdle if you don’t make sure to switch up between sets. The hook grip is definitely the most stabile but it is also the most uncomfortable and takes a lot of getting used to if you haven’t tried it before. The beginning of the lift must be thought of as a leg exercise to protect the integrity of your lower back. Push through your feet while keeping your hips down during the first part of the movement. Do this until the hands are at the level of the knee. At this point, the hips should fire forward as you drag the bar up your shins and now onto your thighs. Keep pulling your arms down to your sides which will help to keep the bar close and will engage the lats to ensure stability of the shoulder girdle throughout the lift. Reverse the movement back to the ground by first hinging at the hips until the bar is at the level of the knees and then simply bending the knees to get the bar back to the ground. When you want to learn how to do the deadlift it is important to have a few keys that you rely on and cue off of when performing it. I hope that these are very easy to both perform and visualize, making this the most helpful deadlifting tutorial that you have watched. For more coaching from me in a complete workout program, head to http://athleanx.com and pick the program best suited to your goals by using the program selector. Start training like an athlete and see incredible changes to your body by focusing not only on what exercises you are doing but how you are doing them. For more videos on how to deadlift and how to bench press, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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5 Things EVERY Ripped Guy Does (COPY THESE!)
Getting ripped and staying ripped forever is not as complicated as some people make it out to be. In fact, it can be boiled down to just five things. In this video, I’m going to show you the 5 things that every ripped guy does that you can start copying in order to get shredded yourself and stay that way forever. No more bouncing up and down in body fat after watching this. To start, it helps to dispel some of the lies and insignificant methods in which people tend to latch onto in a pursuit of lower body fat. These include things like juice fasts and cleanses, no eating after 6 pm at night, drinking apple cider vinegar to burn fat and doing only fasted cardio to name a few. The issue is not that these methods may not have very very small incremental impacts on your fat loss, it is that they are the equivalent of throwing a deck chair off the titanic to save the sinking ship if you are behind the ball on your current weight. It is not going to work enough to be significant. Instead, there are 5 tried and true mechanisms that every ripped guy will do that you need to copy if you want to unlock the true secret to long term leanness. First is that no ripped guy that stays that way forever is dieting. You might be absolutely puzzled by this since it flies in the face of everything you’ve ever been taught. The truth is however, that nobody that stays ripped is dieting. They long ago purged that word from their vocabulary and instead have replaced it with nutrition. When you eat healthy and enjoy the foods you eat you can stick to that style of eating forever. If the methods of eating that you used to get down to the weight and body fat level you are at were based on deprivation and food group elimination then you will likely not be able to sustain that forever meaning that at some point you are going to wind up putting the weight back on. This is not the right way to go about it. You have to make healthy eating a lifestyle and base it around acceptable foods that you love if you want to unlock the key to being ripped forever. Next, you must drink a lot of water throughout the day. Staying hydrated will help you to stave off hunger and the confusion of thirst for hunger while at the same time helping you to maintain energy to perform at your best when you train. Speaking of training, if given the choice between a cardio workout or weight training the guy that stays ripped forever will always choose the weight training session. This is because they know that the biggest key to leanness is putting on muscle. The more muscle you carry the more insulin sensitive your body becomes and the more positively you react to food with less likelihood of fat storage. In addition, when you lift weights it is important to learn how to lift the weights you should rather than always pursuing the weights you can. This is particular true when your only focus is on strength. In these instances, carrying around a little excess body fat actually works to your advantage to create leverage on most compound lifts. When the obsession is with lifting heavier and heavier numbers then you forget to focus on the quality of the tension delivered to the working muscle and this can have a negative impact on the look of the muscle you are training not to mention set you up for an overreaching injury that will keep you out of the gym for a period of time. Finally, above all else consistency is required. You must learn how to become consistent with your approach if you want lifetime leanness. It actually isn’t nearly as hard as some would make it out to be since your nutrition is much easier to stay consistent with when you like what you’re eating and your workouts are rewarding. If you are looking for a program that you can be consistent with and lays out all of your workouts and meals in a step by step way, be sure to click on the link below to get started. If you want more videos on how to get ripped fast and the best diets for building muscle and lowering body fat without having to bulk and cut, be sure to subscribe to our channel as well. Get Ripped in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://youtube.com/user/jdcav24
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Workout Consistency Made Easy (GET SH!T DONE)
Get fast, consistent results - http://athleanx.com/x/pure-results Subscribe to this channel here - http://bit.ly/2b0coMW If you struggle to stay consistent with your workouts then you need to watch this video. I will show you four steps that you can do to learn how to get more consistent with your workout routine. This is incredibly important because no results can be either obtained or kept without a dedication to remaining consistent with working out. To start, it is important to describe the two types of consistency that are needed in your workouts. The first is voluntary. This means all of the decisions you make to consciously start following and sticking to your workout plan. The second is involuntary consistency. This is out of your control unfortunately, and at the mercy of your health and requires that you stay injury free in your workouts. That said, your involuntary consistency depends on the quality and soundness of the program that you are following or the person you are trusting to give you workout advice. Remember, consistently following bad advice will give you consistently bad results. So it is important to understand that being steady with your training without a solid plan is not going to cut it. As for the voluntary decision to get on track with your training, you will need to pay attention to four things if you want to succeed long term. First, you must stop setting goals. I know this is contrary to the advice you have likely been given or heard from many others. Setting specific goals is just as bad. The problem with goals is that they describing the “what” of where you are trying to get to. They are the daydreams of what you would like to be or accomplish without answering the real question of “why” you want to achieve them. Without answering the question of why you are fighting to achieve a certain goal you will likely fall off track during the process. I made a video on this exact process as well and linked it in the video for your easy reference. Back to this topic however, you next need to learn how to start scheduling your priorities rather than prioritizing your existing schedule. The most successful people in the world do this all the time. If there is something that matters to them, they make the time for it they don’t hope they’ll have enough time for it. Next, you will have to stop attaching emotional feelings towards your progress. This is the fastest way to make the process something other than just a process. Now you not only stand a better chance to stop on the way to progress but you will be too hard on yourself in the event that you do. This will make it very difficult for you to get back on track and make gains, even in the face of the fact that perfection is not needed to see great results. Finally, no matter what you do, you have to simplify your options if you want to make progress. Paralysis by analysis is the bane of every successful person. Find someone that you trust and adopt their methods wholeheartedly. As you watch your physique transform before your eyes, you will know that your efforts combined with your decision to follow a smart training plan will the the key to your success. Keep it going and never lose sight of the process along the way. For a complete workout plan that will guide you step by step and meal by meal to your greatest body ever, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more youtube videos on how to improve workout consistency and find motivation for working out, be sure to subscribe to our channel here at http://youtube.com/user/jdcav24
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Full Range of Motion is KILLING Your Gains!
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you’ve been lifting for any length of time you have likely hard how you must lift through a full range of motion. In this video, I’m going to show you how the advice alone could be costing you some serious gains and how you need to clarify the difference between a joint’s range of motion and an exercise’s range of motion in order to understand it properly. Performing your exercises through a full range of motion is supposed to be how you place the maximum amount of tension on the muscles that are working in that exercise. That is not true however. In some instances, the continuation of a joint’s full range of motion actually takes all of the tension off of the very muscle you are trying to work and grow. For instance, with the triceps kickback with dumbbells on an inverted bench, how many times do you see someone lift the dumbbells at the top of the movement almost into a curl. What exactly is this part of the exercise doing for your triceps besides letting them rest while you actively contract the biceps. In order to perform this exercise correctly, the “full range of motion” is actually half of the full range of the elbow. Think about it. The elbow is capable of flexing and extending. You can bend your elbow until your wrist touches your shoulders or you can extend it until it is straight and in line with the upper arm. Of course, you can stop at any range in the middle of that path as well. That said, just because the full range of motion of the elbow is that it doesn’t mean that a triceps kickback should emulate that. For the kickback to be effective, you have to use just half of the range of the elbow in order to keep maximum tension on the triceps. In this case, you would stop with the dumbbell pointed towards the ground and the elbow perpendicular to the floor. Squeeze up to the top by extending your elbow fully and come back down again to the half way point. Full range here would be half the range of the elbow. It goes beyond this however and can be said about the shoulder press with dumbbells. When the purpose of the press is hypertrophy you want to maximize the tension on the delts and not the triceps or assistance muscles of the press. So in order to accomplish this, you want to stop the dumbbells when the upper arms are parallel to the floor and press up from there. Keep your press short and you will dramatically improve the results you see in your delts while performing what is full range of motion for the exercise. Lastly, the side lateral raise is another that you want to keep the dumbbells slightly away from your sides when you perform them. On the other hand, if you use cables instead of dumbbells you can let the arm go across your body and you still have tension on the muscles of the shoulders. The key is understanding that full range of motion is only pertinent to an exercise and not the joint involved in the exercise. If you want to make your best gains you need to stop letting the two overlap when they are not supposed to. If you are looking for a complete training program that puts the science back in strength head to http://athleanx.com and get our ATHLEAN-X Training Systems. For more videos on how 3 sets of 12 reps is killing your gains as well as how cardio is eating your muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Bigger Wider Shoulders in 14 DAYS (With 1 DUMBBELL!)
It's time to get Bigger, Wider Shoulders - http://athleanx.com/x/biggerwidershoulders Did you know that bigger, wider shoulders is one of the muscle groups listed at the top of the list when Men's Health Magazine polled women to see what turned them on the most in guys? Shocked me. I thought abs, and arms would easily top those...but they didn't. The reason why is because a set of powerful explosive shoulders frames your entire physique and lets people know that you're in shape and strong without having to say a word. All that said, the problem that most guys face when trying to get big shoulders is that they feel as if the only way to get them is by doing countless reps of heavy military presses. This isn't the only way. In fact, using one of the most popular shoulder exercises but also one of the most incorrectly performed, you can start adding size to your shoulders in as little as 14 days! The ability to get bigger shoulders and add muscle mass to your shoulders in 14 days comes from the principle of muscle overload. By incorporating the cheat side lateral exercise you can add significant weight to the exercise and as a result, size to your shoulders much more quickly. The trick is to not swing the weight up, but make sure that you muscle it up. From the top of the movement, you want to be sure that you slowly lower the weight down, concentrating on the eccentric part of the exercise to ensure that the deltoid is getting the brunt of the work. Continue to perform as many reps as you can until failure and incorporate this technique into your shoulder workout each time you perform it. You actually can see a difference in your shoulder size after even just one of these workouts. Not from actual shoulder muscle growth but more from the lingering pump that you will experience (not very common when doing shoulder workouts!) by training the muscles the right way. For more techniques to help you add not just more size to your shoulders but to every other muscle in your body, be sure to head over to http://athleanx.com and get the 90 day ATHLEAN-X Training System. You will see how making changes to familiar shoulder exercises can lead to all new results that you see from your shoulder training and workouts. For more videos on how to train like an athlete and build bigger shoulders like Dwight Howard, be sure to head over to http://youtube.com/user/jdcav24
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Overhead Shoulder Press (3 MISTAKES!)
Build ripped athletic shoulders with the AX System here… http://athleanx.com/x/get-jacked-shoulders The overhead shoulder press is one of the best ways to build big shoulders, if you do it properly. In this video, I show you how the seated dumbbell shoulder press can be a bit of a compromise when it comes to the results this exercise can ultimately deliver. See the most common mistakes made when performing the overhead press and how to fix them. First thing you want to be conscious of during the overhead dumbbell press (when performed seated) is the tendency to press your head back into the bench as you reach for that extra bit of effort to complete the press when fatigue sets in. We actually perform this same maneuver when we get towards the end of a hard set of bench press as well. This places a great deal of strain on the neck and the supporting muscles of the neck like the traps and rhomboids. If you ever notice that your neck gets sore a day after doing your shoulder workout, you may in fact be slightly straining one of these muscles. By assuming a standing position to perform the dumbbell overhead press, you are avoiding this common mistake. Next, when the shoulder dumbbell press is performed seated the tendency is to press the shoulder blades back into the support. This acts to disrupt the smooth upward rotation of the scapula that should take place when elevating the arm over the head. Even if you don’t prevent the movement entirely, you are delaying or throwing off the timing of the scapular contribution of the move and this can lead to stress on the muscles involved in the movement. Many people can either begin to get impingement or aggravate an existing impingement in their shoulder by incorrectly performing the seated version of the press. Again, the cure here is to stand up and avoid the bench all together if you can’t prevent your tendency to lean back too far during the movement. Finally, doing the press in a standing position instantly makes the exercise a more athletic one. We can’t overlook the fact that the kinetic chain in the body prefers to generate force from the ground and transmit it up the chain to be expressed through your upper body. For this reason, doing your presses standing can not only help you to more naturally generate power in the press, but see faster shoulder growth because of this. In the video, I demonstrate a push press variation of the shoulder press. This more explosive variation of the dumbbell shoulder press gives you the chance to not only lift heavier weights but train your muscles to work together more like they would in a natural athletic expression of this move. If you want a complete athletic training program that helps you to build ripped athletic muscle while keeping your joints healthy and safe, be sure to head to http://athleanx.com and get your complete ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes and their teams. For more videos on how to build big shoulders and get bigger side delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Stretch Your Lats (BEST STRETCH EVER!)
Build big lats and maximize their flexibility training like this… http://athleanx.com/x/get-big-lats-with-this If you’re going to stretch your lats, you have to make sure that you are stretching them out the right way. Most of the time, the mistake made is not stretching your lats when you should. So many people put them in the “out of sight out of mind” category when it comes to the muscles they focus on in their workouts. That is a quick way to getting a muscle imbalance that will likely make your shoulder workouts suffer in the future. That said, if you want to keep your upper body in balance and build your back as big as you can naturally build it…you’ll have to be sure you learn how to stretch your latissimus dorsi muscles out correctly. The lats are one of the broadest muscles of your entire body, stretching from as far down as your pelvis to your upper arm bone or humerus. In order to fully stretch the lats you need to make sure that you somehow move those two points farther away from each other. Many will attempt to stretch out their back and lats by grabbing onto a bar in a squat rack and leaning back. While this does move the pelvis further away from the arm it doesn’t raise the arm up and away from the pelvis as much as if you were to get your arm over your head. That said, the first thing you want to do if you are going to properly stretch your lats is reach up overhead as far as you can. Once you do this, then you want to gradually sit back to allow your lats attachment on the pelvis to sink further away from the humerus. While you feel a good stretch by making these adjustments, you’re still not done. From here, work on getting into the interior or medial portion of the lats by rotating your hips back and away from the side you are stretching. For instance, if you are stretching your left latissimus dorsi muscle you will want to rotate your left hip back and away from your arm. This will help you to sink the stretch in even greater and really get a good change in flexibility over time. Finally, you want to lean your trunk to the opposite side of the arm you’re stretching to further stretch out the lats as they make their attachments to the spine. The interesting thing to point out about the lats is that they don’t connect in the same way on everybody. Some won’t even have an attachment to the pelvis. If this is the case for you, you likely won’t feel an increase in the stretch by sinking your hips back. That’s ok if that is the case. Simply perform the twist and leaning portions of the lat stretch and aim for your best stretch possible. In order to develop a complete athletic physique from head to toe you have to be sure you are paying attention to every part of your training. Stretching is just as important as your workouts and the exercises you do for your lats and back. For a complete step by step program on how to train like an athlete, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more stretching videos and tutorials on how to stretch your chest, hamstrings or other tight muscles, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How NOT to Swing on Hanging Ab Exercises!
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Hanging ab exercises can be very challenging. Not necessarily in doing enough reps of them but rather doing enough quality reps of them. In order to do the hanging leg raise effectively, you’re going to first have to teach your body how to stop swinging. Far too many people allow momentum to carry them through the exercise and they mistake the act of completing a rep with the action of completing a meaningful rep. In this video, I’m going to show you a simple tip that you can employ on the very next set of hanging leg raises (or any other hanging ab exercise for that matter) that will help you to gain full control of your body and prevent unwanted swinging on every rep. The key to minimizing the momentum is to not let the body be at the mercy of momentum. How do we do that? We can do this by engaging the muscles that are at our disposal that are capable of stabilizing us when the only two points of contact we have are our hands on the bar. Some will try and squeeze the bar to gain support and stability however this will only cause the forearms to fatigue faster than your abs or lats if you are attempting to do a pullup or chinup. Instead, you want to look a bit further down the kinetic chain to your shoulder blades. If you can control the scapula and prevent unwanted motion there, then you are going to be able to impact the hands through their connection to the humerus. So here is what you want to do. Before you start your next repetition of a hanging ab raise or leg raise, first engage the lower traps by pulling the shoulder blades down. You should be sure to keep your arms straight the entire time. If you bend your elbows when pulling the shoulder blades down you are likely just using your biceps to do the work. This is not going to accomplish what we are trying to do. Instead, keep the arms straight and pull the arms down to engage the lower traps and set up the stability in the shoulder blades. If you don’t have the requisite strength in your shoulder blades to perform this exercise tweak when hanging that is ok. Instead, start by performing this in a captains chair with your back pressed into the back pad. The additional surface area that you are pushing through will give you a better chance at stabilizing your body to prevent swinging while doing the hanging ab exercises. Progress to moving out to the dip bars and make sure to depress the scapula when doing the leg raises from here. Obviously, you don’t have the support of your back here so this is going to be more difficult. Once you’ve mastered this, get up on the bar and do your hanging ab exercises with just the tweak the lower trap and scapular depression. You’ll stop the swinging and start noticing better results from these exercises in no time at all. For a complete program that tells you not just what exercises to do but how to do them to get more out of everything you do, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how that can quickly translate into looking like an athlete. For more videos on how to improve your pullups as well as hundreds of ab exercises to help you carve up your six pack, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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What You DON’T Know About Jeff Cavaliere (SURPRISE!)
Follow ATHLEAN-X on Instagram - http://instagram.com/athleanx Get all of the behind the scenes action at ATHLEAN-X as well as youtube video "sneak peeks" before they are released. Follow us on instagram @athleanx Jeff Cavaliere plays the piano, loves his wife and children, can do some bad ass exercises, can train anyone for anything (literally!) and eats carrot cake (even if it's just once a year)! Be sure to subscribe to our channel here on youtube to never miss a video at http://youtube.com/user/jdcav24
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7 Minute Ab Workout (6 PACK PROMISE!)
Get in your best shape ever - http://athleanx.com/get-ripped Subscribe to this channel here - http://bit.ly/2b0coMW The biggest mistake people make when they do their ab workout is they spend too much time doing it. Spending any more than 10 minutes training your abs is a colossal error since it is extremely unnecessary in order to see results. Your abs respond best to hard, intense exercises done for a short period of time but done consistently over the course of many days. In this video, I’m going to show you a 7 minute ab workout that proves all you need is intensity and not length for good abs. This entire ab workout can be done on the floor without any equipment at all. It is going to cover all of the major functions of the ab muscles and incorporate other muscles of the core as well such as the obliques. The key is that you are going to move from one exercise to the next without resting. You earn one 30 second rest at the midpoint of the workout but that is it. If you keep the exercises moving you never give your abs a chance to breathe, so to speak. You apply the intensity and then step on the gas throughout the rest of the workout. This allows the workout to stay difficult even if the individual ab exercises themselves are not the most challenging that you have performed. This one starts with a bottom up movement (that also tends to incorporate a lot of rotation as well) and this is the figure 8. For the figure 8, you are literally doing what it says and moving your legs in the shape of an 8 laying on its side. This forces you to not blend two of the more challenging movement patterns into one exercise but does so when you are freshest and most capable of doing it uncompromised. Next you move onto the long leg windshield wipers. If this is too difficult for you, you can shorten the moment arm and bend the legs rather than keeping them straight. This essentially lightens the load felt by the abs and allows you to perform the exercise if the long leg variation is too difficult to maintain for the entire 60 seconds. This moves onto the twisting piston exercise. This is a plank variation but much more effective because of the dynamic nature of it. You not only have to have the strength to stabilize your body to avoid excessive movement here, but the plyometric aspect of the mini jumps, turns your core into a shock absorber as well and allows it to be much more functional at the same time. Finally, a well deserved 30 second rest break. Come out of the break and go right into the Starfish Crunch. This one is no joke! Keep both your arms and legs out wide as you perform this six pack exercise and twist to one side as you come up. This will be both a midrange and top down rotational movement, with the added benefit of hitting the oblique muscles as well. Finally, finish with 2 minutes of rotational ab circles. This one is the easiest to perform, but since we saved it for last in the ab workout, will feel much more difficult (and effective). Make sure you give this complete ab workout a try and see how much more you can do in just 7 minutes if you are applying your ab training principles properly. For a complete workout program and meal plan that includes this exact ab shuffle workout feature, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Train your abs like a pro athlete and see how much stronger and more ripped they can become in the process. For more ab workouts and ab exercise videos, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Are you Training Hard Enough (TAKE THIS TEST!)
Train hard and make gains like never before - http://athleanx.com/x/gains If you want to build muscle and see results then you have to train hard enough. The problem is, many people do not and simply have no way to know if they are or not in the first place. In this video, I show you how to tell if you are training hard enough to see results from your workouts. The answer may not be exactly what you want to hear, but I can promise you that it is the answer that you need to hear if you are going to make gains. The first thing you must realize is that getting gains has nothing to do with the type of music you listen to when you are working out, the sounds you make when lifting or even the amount that you sweat. The only thing that matters is effort. In fact, it can be summarized even more specifically by the fact that you want to take from your body more than what it is willing to give you at that time. Many of us never work out hard enough to see the results we are capable of. Often times, we will have a set number in our head for how many reps we are going to perform in a given set. When we reach that number we put the weights down, regardless of whether we could actually have performed another rep or two. If you do this, you are selling yourself short and you will not get the results that you want. Others will lose count during the set but it isn’t because they are reveling in the amount of burn that they feel as the reps accumulate or because of being lost in the intensity. Instead it is because of the fact that their mind is elsewhere and not concentrating on what they are doing in the exercise. They are coasting through yet another workout. Your goal when you train at the gym should always be to do something that you never did before today. When you do, the goal should be to do that again tomorrow. Nobody is ever going to be able to tell you whether your effort is what it needs to be. Only you will know that answer. That said, while nobody will know what true effort will look like, we all know what it should feel like…and it should never feel easy! Nothing in life is worth having that isn’t a struggle to get in the first place. If looking great was easy, we would all walk around looking like Frank Zane but we do not. The bottom line is, if you want to build muscle and get strong then you better get comfortable being uncomfortable. At the same time you don’t want to just train like an animal without a purpose. Training intelligently with a plan is the only way that you will be able to work out at a high intensity day after day and still reach your goals without overtraining or preventing your body from recovering between workouts. You see, the holy grail of lifting is to not just train hard but to see how smart you can be about training hard. Purpose combined with intensity is where gains really come. If you are looking for a workout program that tells you exactly what to do in each workout and for each meal, head to http://athleanx.com and get the ATHLEAN-X Training System. Bring your best intensity and you will see results like never before in the next 90 days training with me. For more videos on overtraining, working out hard enough and workout motivation, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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How to Fix “Low Back” Pain (INSTANTLY!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Low back pain is by far the most common source of discomfort we deal with. The irony is, a lot of times what we feel is rooted in the lower back is actually caused by muscles not in the back at all. In this video, I’m going to show you how the glute medius could be the real cause of your back pain and a quick exercise you can do to relieve your discomfort instantly. Once gone, I’m also going to show you a few additional exercises you can do to make sure your low back pain never returns. The gluteus medius is sandwiched between the glute maximus and minimus and lies in and around the hip area. The role of the muscle is to abduct your hip or lift your leg out to the side in either standing or side lying and to keep your pelvis level whenever you take a step. Prolonged sitting during the day as well as an unequal weight distribution when standing are two of the most common reasons for this muscle to get weak and imbalanced. You can quickly test to see if you have the makings of a weak glute medius by standing with your feet shoulder width apart and lifting one foot off the ground. First take note whether or not your opposite hip drops significantly. If it does, this would indicate a glute weakness on that side. You would repeat with the opposite foot as well. When you do this you would also want to see if you had to dramatically shift your weight to one side just to lift that foot off the ground. If you do, this would indicate that you have an unequal weight distribution when standing and it would be especially troublesome when squatting. To fix this quickly, you will want to lay down on the ground with your affected side on top. If your right lower back was bothering you then you would want to lie on your left hip. From here, take your thumb and place it on the area most sore. You should feel that this is going to happen just to the outside of the bony prominence of your pelvis. From here, push to hold back the trigger point and start flossing your leg down and in front of you and then back and up. Your hip should be extended and then lifted into abduction towards the ceiling (being sure to point the toes down to keep the glute medius in focus). Do this about 10 times until you feel the tension in the muscle release. Now, you can burn out the spasm in the trigger point by getting into the fully contracted position of the glute medius muscle and holding as long as you can. Generally, because this muscle is often very weak, this may not be any longer than 30 seconds to a minute. Once you cannot hold it any more you will stand up and you should notice an immediate relief of the pain on that side. This is the quick but not permanent fix for this problem. Since the underlying cause is weakness in the gluteus medius muscle you will want to back this up with some exercises for your low back that you can do a few times a week. I show you three options for this. The first is the hip bump against the wall. The second is called the sack swinger, and can be done with a dog leash if you don’t have a formal dip belt. The last is actually doing the same movement that you did for the treatment, but this time as a strengthening exercise for your low back. Whatever you do, just be sure you are consistent. You will also see that as you relieve the tension in this muscle that your squat performance improves as well. Your depth should be increased and any low back pain that you felt by doing the exercise should be gone since you will now be able to do them with equal force through each leg. If you are looking for a program that puts the science back in strength in every workout, head to http://athleanx.com and get the ATHLEAN-X Training System. Start not only looking like an athlete but feeling like one as you take your training serious and take your results to the next level. If you are looking for more exercises and stretches for low back pain as well as workouts you can do with lower back pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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The Ultimate Hip Stretch and Mobility Drill (PSOAS SOLUTION!)
Stretch and train like an athlete to see faster gains here http://athleanx.com/x/unlock-all-new-gains Everyone knows that they have to stretch their hips and legs if they want to maintain optimal performance in their training. That said, people often times forget about the mobility component of this and think stretching your hips alone will do the trick. It will not. If you want to build bigger, stronger legs you need to be sure you have both adequate mobility and hip flexibility. In this video, I show you a stretching drill that you can do to improve your hip mobility and flexibility at the same time. The target of this drill is the psoas major. The psoas is a large muscle that has the main responsibility of flexing the hip. Due to the fact that it has attachments on the lateral aspect of the vertebral bodies in the lower thoracic and enter lumbar spine however, this muscle not only has a great impact on the health of your back, but needs to be addressed completely if it is to have an impact on your training. To really stretch the psoas major you need to perform a drill that combines hip extension and lateral trunk flexion away from the side of the stretch. This video showcases a quick and easy stretch that you can do in mobility fashion (by moving into and out of the stretch dynamically) that will not only help to loosen up that tight hip flexor of yours but also mobilize your hips in general. All you need is a moveable bar (as I show in the smith machine) or a simple broomstick that you support over the back of two pieces of furniture. Ideally, this bar can be placed at hip height. You start by standing to the side of the bar with your feet pointed straight ahead of you. Duck down and squat with hips wide apart as you attempt to move under the bar. You will perform a side lunge at the bottom of the squat to get your body from one side of the bar to the other. Once underneath, rotate your back foot so it’s pointing in the direction you are going. From here, reach your hands up overhead to increase the extension of the hip and lean your torso away from the hip being stretched. This tilt will intensify the stretch even further. The fact that you have to hold this position and then slide back under in the other direction will help to reinforce the greater mobility of the hips as well. Perform this mobility stretching drill 10 times in each direction or until your hips feel adequately mobilized and loosened. For a complete program that helps you to prepare your body like a professional athlete, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more stretch videos on the quads, hamstrings and glutes as well as proper mobility drills be sure to subscribe to our channel at http://youtube.com/user/jdcav24
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How to Fix Your Posture in 4 Moves! (PERMANENTLY)
Fix your posture in 90 days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you have poor posture, you not only are aware of it but likely would welcome an easy way to fix it. In this video, I’m showing you a 4 step plan that can attack the most common posture flaws to give you a nice, tall, upright posture sooner than you think. I’m going to show you how to hit correct rounded shoulders, a hunched back, crooked neck, forward head and tilted pelvis. When you apply the easy drills shown here you will start to feel better almost instantly and work towards permanently fixing your bad posture. The four biggest problem areas for those with bad posture is the neck, shoulders, mid back and pelvis. Specifically, if you spend a lot of time sitting at a desk or behind the wheel you will wind up getting slumping shoulders and a rounded back. To counteract the head being pulled downward, you wind up tilting your head up so you can look straight ahead. This has the effect of overarching your neck and weakening the deep neck flexors. Finally, when the upper spine curves forward, the pelvis winds up curling under. This posterior pelvic tilt is something that adaptively tightens the hamstrings and weakens the lower back. If you want to fix your posture you have to hit each of these areas with individualized attention. We have actually addressed each of these in depth with the following videos: How to Fix Rounded Shoulders - https://www.youtube.com/watch?v=oLwTC-lAJws How to Fix Anterior Pelvic Tilt - https://www.youtube.com/watch?v=K-CrEi0ymMg How to Fix Posterior Pelvic Tilt - https://www.youtube.com/watch?v=u1sfPfsESDQ How to Fix a Rounded Upper Back https://www.youtube.com/watch?v=7-GDuhjOAU8 That said, there is something that you can do for each of these areas that will help you to correct the postural problems without having to spend a long time each day. These are efficient and effective but do need your consistency in order to make a lasting impact on the correction. The funny thing about posture is that we often spend a lifetime doing the things that ruin our posture in the first place, yet expect that we will be able to fix it in an hour. While not an hour, these posture correction exercises will have an immediate impact on the way you feel. You should feel as if you have more mobility in the tightened areas and that your body begins to move more free and easy. From here, with a bit of consistency you will be able to make permanent changes in your posture that will have you feeling stronger and looking much better than you do now. An important note on posture and working out, that I referenced earlier, is that it is not a good idea to lift weights when your body is severely out of alignment. All you are doing is strengthening poor posture and dysfunction. Lifting weights in the presence of dysfunction is quickly going to lead to not only other compensations elsewhere in the kinetic chain but likely wind up in injury. It is much smarter to fix the issues with your posture first and then strengthen your body to reinforce the new perfect posture. For a complete program that helps you to correct your posture at the same time that you are actually building new muscle and getting ripped, head to http://athleanx.com and get the ATHLEAN-X Training System. Use the same exact workout routine used by Jesse to not only add muscle to his frame but dramatically improve how he looks when standing. For more videos on how to fix bad posture and the best way to get rid of scapular winging and rounded shoulders, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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When to Change Your Workout (DON’T MESS THIS UP!)
Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Knowing when to change your workout and when not to is one of the most important things you can get right when it comes to your training. Change too often and you could sacrifice your ability to build the necessary foundation required for building a muscular physique. Change too infrequently and you will not be providing enough stimulus for your body to change. In this video, I’m going to help you to determine whether it is time to change your workout or not. One of the most helpful things to identify is your training experience. If you are a beginner, all of your workout changes should likely come in the form of how you are performing the exercises you do and not what exercises you do. For instance, your motor patterns are still going to be a work in progress and simply moving from exercise to exercise will not allow you to get better at any one movement and eventually load it maximally. Here instead, you want to focus on adding more weight to the limited exercises that you can perform and start experimenting with altered rep tempos, training frequency and most of all driving as much tension into the working muscle as you can. Most beginners are just not good enough at making the actual muscle that they are trying to develop do most of the work. Your goal will be to do just that using a fewer number of key exercises. That said, as you become more advanced you will find that you likely are unable to keep adding weight to the exercises and increasing your strength on them. Here, a new exercise that hits the target muscle group is just what the doctor ordered. Increasing your exercise variety is not just an effective way to combat training boredom but it becomes a crucial part of making sure your gains keep coming. The best part here is that when you do come back to your old standby exercises, they in effect become “new” again and you can start to see gains from doing them once again. What must be combatted here however is selecting exercises based on your like or dislike of them. I call this phenomenon “exerphobia”. The reason we pick exercises we like and repeat them is likely because our bodies have become very efficient at doing them. The reason we like them is that they feel good and we can lift a good amount of weight on them. That doesn’t mean that they are the best for us however. Knowing the creating change in the body is something that needs to be forced, you want to choose exercises you are less efficient at by this point to ensure that the gains keep coming. Finally, when it comes to fat loss training you definitely want to mix up your exercises and modes of training very frequently. If you think about the way your body reacts metabolically to exercise, it becomes better and more efficient at something the more you do it. Less work is required to perform the exercise over time. With less work comes less caloric burn. The very exercises you were doing to burn fat before are now no longer as effective. For that reason, you should frequently change your fat burning workouts to keep your fat loss coming. If you are looking for a complete training program that will help you to know exactly when the best time to change your workouts is for best results, head to http://athleanx.com and use the program selector tool. This will help you to get the best workout program that is most aligned with your current training goals. For more videos on when to change your workout and the best workouts for fat loss or muscle building, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Biceps Size Genetics Test (GET YOUR RESULTS!)
Screw genetics, train with this - http://athleanx.com/x/screw-genetics Subscribe to our channel here - http://bit.ly/2b0coMW People say that your biceps size is all determined by your genetics. That couldn’t be further from the truth. The shape of your biceps may be influenced by your parents and your genetic code but that is because it is dictated by the length of your muscle bellies and your attachments. The size of your biceps however is always going to be determined by your effort, in and out of the gym. In this video, I show you the major difference between the influence that genetics can play on your biceps size and shape. By debunking the popular finger test for biceps size potential, I aim to give hope to all those who have been discouraged at one time or another by their failure of that test. I show you that despite what you may perceive to be a poor result on that test, there are things you can do in your training to influence your biceps through effort. If you aren’t familiar with the biceps finger test it goes like this. People say that in order to determine the ultimate size of your biceps you will want to flex your arm to ninety degrees (as if you are making a muscle for somebody). Place as many fingers as you can in the space just past the end of your biceps and the crook of your elbow. You do not want to let your fingers overlap each other. They should be able to sit side by side comfortably and fill the space. Rumor has it that if you can fit any more than one single finger in this space, you are doomed to have bad biceps. You simply do not have long enough attachments to either have good looking biceps or a bicep that is of any substantial size or development. If you can fit three fingers in there, it is said that you are even worse off than if you have a two finger fill. What is actually being determined here is simply the length of your tendon as compared to your muscle belly. A larger spacing is due to the fact that you have shorter muscle bellies. That said, a shorter biceps is capable of developing a shape with a much more prominent peak! This is something that most guys who train their biceps actually seek out. On the other hand, a biceps that allows for a smaller amount of fingers that fit in the groove will represent a larger muscle belly. Here you would find a bicep whose shape is fuller. That said, again while the width may be more substantial the peak is not. Either way, you are not doomed by the results of your test. In fact, it’s quite the opposite. It should look to educate you as to what you may want to focus more on in your biceps workouts and training to help overcome your deficits. Bump up the width of your biceps with more hammer curls and spider curls. Command more of a peak with exercises that hit the long head like the inclined dumbbell curls and curls done with your hands narrow and your elbows close to your sides. When you are ready to take your arms to the next level, be sure to head to http://athleanx.com and get either the ATHLEAN-X Training System if you are just starting out or the Ultimate Arms program if you are a seasoned veteran of the gym. You can start building a ripped, athletic body regardless of what you feel is lacking right now. For more videos on how to get big biceps and how to develop bigger arms, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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