5 Methods to Ensure a great Workout

 

5 Best Exercises For Upper Chest (No Weights Needed)

Video taken from the channel: CHRIS HERIA


 

5 At​-​Home Exercises ​to ​Lose Belly Fat (CRAZY FAST)

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

5 WAYS EXERCISE MAKE YOU BETTER IN BED

Video taken from the channel: BullyJuice


 

The 5 Best Workout Techniques I RARELY Recommend!

Video taken from the channel: ATHLEAN-X™


 

Glute Medius, 5 BEST Hip Exercises for An Attractive Booty

Video taken from the channel: Bob & Brad


 

5 Ways To Lose Weight FAST! Fun Workout Routines | MyLifeAsEva

Video taken from the channel: MyLifeAsEva


 

TOP 5 WAYS TO INCREASE YOUR SPEED AT HOME GET FASTER HOME SPEED TRAINING

Video taken from the channel: Will John


Here are my five keys to keep your workouts at the right difficulty level: 1. Being a little sore is a great indicator but you shouldn’t be crippled the next day. Any trainer can totally wipe out 2. Try new things in your workout. Keeping your routine anything but routine is a great way to find. It’s hard to fit a workout into our day, along with everything else on our plate.

There are 5 essential steps I’ve found to help me be successful in actually completing the workout I intend to. I’ve used this strategy time and time again to ensure I get started, stay consistent, and stick to exercise. Move, sweat, eat, repeat makes for a decent training plan up to a point.

But if you want to maximize your fitness gains, eventually you need to train smarter: smarter eating, smarter movin. 1.Lunges Start by standing with your feet shoulder-width apart and arms down at your sides. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to Push up off your right foot and return to the starting position.

Repeat with your left. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips A good mix of both is the best way to maximize strength and size. training with a heavy weight that prevents you from getting more than 4-5 reps is good for strength and overall mass when done in. Your body needs fuel to perform and utilizes carbohydrates for energy throughout the day and during exercise. Eat your carbs and required calories, especially within the first 30 minutes after working out.

Make the most of your time. A quality, intense workout always exceeds a. Green vegetables such as green beans and broccoli keep the digestive system clean and running. Also, stick to lean meats like turkey and chicken.

Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients. Check out these 7 steps for a safer workout and more fun in the gym.

It can be tempting to load up the big weights and cheat your way through the set. Not all injuries are of the flash-bang nature. In fact, a good chunk of the stuff that ails people is cumulative problems built up over months or even years. If you do bicep curls a.

Exercising for 30 minutes or more at least five days a week can lower the risk of heart disease, improve bone and muscle strength and help control your weight, according to the Centers for Disease Control and Prevention. Incorporating a variety of activities into your workout routine can help you stay physically fit. Continued 5. Remember that a little relaxation goes a long way.

Don’t assume that you need to make big changes to bring more balance to your life.

List of related literature:

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

4 Use good posture to prevent fatigue.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

A great way to mix them up: Do one of the first three workouts early in the week, then choose a second from numbers 4 through 7 later in the week, at the track.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

For example, make a measurable goal be to perform the Life Plan Basic Health Workout at least three times per week, with the goal of adding another day in two weeks before moving on to the Fitness Workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

As mentioned, spread the exercises for each week over two days, preferably with one or more days of nonelastic-reactive work in between (refer to section on rest in chapter 3).You can split the workload by doing half the volume of every exercise each of the two days.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

4) Precede and follow the passive range‐of‐motion exer­cises with massage of the quadriceps/biceps muscles for 5 minutes.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

These five exercises are by no means comprehensive.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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84 comments

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  • Try to stay away from processed sugar products as much as possible and always drink alot of water our bodies are organic that needs plenty of water in our diet!!!!!

  • Every like or comment this gets I will actually workout or go on long walk/jog, i need to lose like 30lbs and I need more motivation, plz help

  • I know this may be late, but the 10 sets of 10 squats sounds good to try. All of the dudes that comes to the local gym only knows chest day like bruhh I’ve only seen 2 to 3 guys who knows leg day in that same gym

  • Hi guys. Consultant has told me my left GM is chronically torn. I can still manage these exercises but will I do harm to the muscle or will it build it back up please? Thanks.

  • Bully juice I know this isn’t the topic for this video but I am doing your 30 day challenge and I am on week 3 and was wondering when will you see a difference, I am not sure if it is the food I’m consuming everyday or something else so if you can help me out that would be greatly appreciated thank you ��❤️

  • Broke this month. But next year can I buy one from you with my last name instead of yours? Thanks Guerrero. Love your content, ur so sweet.

  • Bro which is your country. I am big fan you and your exercise.
    i don’t know English very well but I am try to write

    Love you from India,Punjab����������

  • I’m really inspired by your videos. I kind of want to get good with calisthenics myself but I don’t know how to start. Also do you know if you’re gonna get more merch in your website?

  • most gyms are pathetic at policing these time wasters.’
    So many women and boy/men are on their phones more than they are working out.

  • Lol…your a fool for this one..LMAO..i cant workout 4 anyone eles to be happy wit me. I need to be happy wit me.
    But thanks 4 the info…..
    #TBETICAL

  • If your doing the 10 sets of 10 for squats should you drop the weight as you get to higher set numbers or pick a weight and stick to that for the 10 sets

  • Ik this isn’t about me getting better in bed but I just wanna say thank you for posting the one month workout me and my friend have been grinding and i feel a lot better and more accomplished✊����

  • i will use these hacks! and i have been working out doing the chloe ting challenge to get abs and im doing it for a month instead of 2 weeks because i have a lot of belly fat to lose. and i am on day four today. so ya

  • Guys. improve your soccer skills doesn’t need to be hard (I used to feel it did). I will give you some advice now. Look for a popular training course called Episoketren System (do a google search). Thanks to it I have improve the weakest part of my soccer game. I probably should not even be talking about it cause I do not want lots of other guys out there running exactly the same game but whatever. I am just in a excellent mood right now so I’ll share the wealth haha.

  • which part exactly should I feel the soreness when I train the upper chest? my upper chest doesn’t grow at all especially in the middle part right below the neck. Am I doing something wrong?

  • I think Its time to meet Demi Begbi again right? and do some workout outside, myb on beach some challenges with other people and so:)

  • See ide like to see these results from someone who hasn’t been exercising and eating very healthy their entire life and has see some changes
    No from someone who is already skinny and doesnt have to try

  • 4:29 your phone being on the bar while you do squats gave me anxiety. that’s a good place to put it if you want it to get broken.

  • Jeff can you make a video focusing on just nutrition id like to know the proper portions to eat while training and how many times should I eat in a day,id google it but there are so many suggestions and people that have no idea what they’re saying and stupid diets I’m just interested to know how to fuel my body the correct way throughout my whole life

  • Can you Please make a video on Creatine. I just got some but idk when to take it or how much. I really need help and a video explaining it would help so much. I want to get bigger but don’t want to slow my metabolism and get fat

  • Anyone ever try running the rack for all their excercises in their workout. Nothing gets my heart rate up or muscles burning like running the rack.

  • Honestly dancing and cheer is my life and Im in good shape so I don’t know why I’m watching this please no hate I’m just trying to be confident love you guys and you are so beautiful ❤️❤️❤️������

  • This is the motivation video right here! No more using my new 2 month old daughter as an excuse to not exercise I work at a gym for 10 years watching people get it in err day……I need to get off the couch and get back into the groove.

  • Ive started getting in shape and doing these workouts while also watching your other soccer trick vids man. Amazing content it actually really helped me.

  • I start working on Tabata exercise 5 times a week since Sep. Control my diet, I cook pasta everyday for my breakfast. I lose 8kg now. Everyday I feel I am improving and everytime when I watch your video I learn something and I know I still have a lot to improve before give up. Thanks!

  • Yep. Video is on point. I did the calculation a few years ago and realized that all my children were conceived 9 months after a period when I was training hard. Wifey couldn’t keep hands off me whenever I would start back up at the gym.

  • Man, i hv watched almost all of ur vids. Nd cant believe how much hv i gained by it. This is just BCOZ of the quality of ur content. Keep up the DoPe vids Bruh…��

  • Hello and thank you for your videos.

    Can you please suggest me what type of exercises should I do to recover from Left Femur head Osteonecrosis (AVN)?

  • I’ve had this question for quite a while… if I’m working out consistently should I be taking protein shakes post workout? Will this actually help tone my body and maybe even change some body fat into muscle. I’ve been working out for a while and don’t see much of a change which has led me to consider taking protein, but I’ve heard positive and negative thought towards it.

  • Does working the booty and hips help men for SI joint pain? I work out a lot being in the Army and Law enforcement but I never work glutes much or hips…i started having lower back pain that radiates to my groin and sometimes down the leg. My pain in my lower back is on the right side and the pain comes and goes..I think part of it is due to my glute med being weak…

  • What’s happening with the audio?? It started to decline early this week and has gotten worse. It makes viewing this important info. very hard to watch.

  • One like
    One exercise
    One comment one minute added to the workout. I’ll be doing this when I think we have enough likes and comments.

  • i gained lots of weight during quarantine so that’s why i’m here i don’t want to be embarrassed when i go back to school because i’m really insecure about my weight

  • Will john im practicing this workout daily and i think its working can you plzz put a video which we can have an incredible stamina and speed

  • Interesting that you guys did not refer to the clam shell lateral thigh abduction corrective exercise. I kind of enjoy your straight forward old school methods of progressive strenghening which introduces muscle confusion and addresses the glut minimus also as well as some ITB. All the new clinicians are pushing the clam shell side lying move and unilateral alternate one foot side stepping in place. Either way Trendelenberg gait signs, gait analysis, and isolated MMT should be done to isolate the progressive improvement of glut. Medius. Pelvic structures may need corrective manipulation or specific adustments ss well. However, without these strengthing exercises and gait correction the structural imbalances and altered function will return. Thanks for addressing this issue. Selah -retired chiropractor and L.M.T.

  • Upper chest push-ups are my favourite push-ups right now, they have really improved my chest gains, and now I have a better-bigger looking chest

  • So I have a question about artificial sweeteners. Are they the magic pill and are they totally okay or are they worse than regular sugar? And what is your preferred sweetener

  • Sex can be difficult to discuss on a public forum but you did a great all points understood! Glad I found your videos; very helpful!

  • Guys, guys.. listen to me. Find locally owned gyms near you. They’re generally less populated and even during “peak hours” you won’t have to wait for equipment so you can do stuff like this without the fear of being judged. If anything, they’ll probably encourage you because they treat you a lot more like family than commercial gyms.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  • i am 95 kilos and i am 1,80 meters tall so i shoild loose at least 15 kilos to get in shape i will follow some of these exercise and tips and hope to achieve my goal

  • Thank You both for sharing another FABULOUS educational video. I will be doing these for sure.!!!keep up the excellent work…Stay Blessed.  j

  • She is so positive n happy and just by lookin at her my mood changes
    I love you ava your the best keep goin n reach your dream����❤qween

  • Is a fact. There is a bunch of things that I will never try in a public gym because I have sure that someone will bore me about it.

  • One question i do a 6 day prgm nw sir like arms,chest and back,legs which i repeat. This method was recomended by my father we train together. Is this method an ober training one? I have little problem with my tricep involved in it but nw i am luking to manage it by reducing the total volume for each workout hope u reply to this comment sir. Thanks for providing us this videos to help to better

  • 1st you two are awesome! 2nd great exercises Now, I completed a hip replacement on Oct 3rd. When can I do those exercises? Will it help with the shaping even if its been sliced open (the glut med.)? Thank you again! Keep it up!

  • Anybody wanna mind telling me how to last longer in bed? Like dead ass. I’ve been with my wife for almost 3 years and we have sex consistently. But I can’t seem to last longer than 15 to 20 minutes.

  • I just started it today and can see a temporary difference in my stomach ��. And it actually very nice. You start panting after the first exercises 1st rep itself!

  • this is the first time i fealt good watching a workout video because I’ve been doing these exercises and now I know i’m on the right track….

  • For the 10 sets of 10, what’s a reasonable percentage of max weight to expect in order to complete the exercise? Enough to make it challenging but not impossible

  • Do you think a fat guy can do that? in my opinión a Fat guy should walk, drink plenty water and eat a lot vegetables the first weeks., and then, start those 5 At​-​Home Exercises ​to ​Lose Belly Fat…it’ll be very hard to do those Exercises being fat.

  • Bob and Brad, I really enjoy your videos because they’re so educational. I particularly like it when you talk about your clinical experience. It helps to know other people have the same problem and ho to deal with it.

  • Hi Chris, I’m with the channel GymFit INFO I like your workouts.Could you in your spare time make a video about the training regime with dumbbells for ectomorph.I’ll be grateful

  • I wonder, why you DON’T pull your leg a little bit backward ( in extension) and then move it in abduktion (like 4-o’clock) otherwise you can work more with your tensor muscle then gluteus medius. Nice video:)

  • I subscribed and unsubscribed then subscribed and again unsubscribed…again and again….I always find you so wise and appreciate your helpful videos. This time, I’ll be always in touch with your videos. thanks dude

  • I was an athlete before.Now i left that for 2years.I dint even practice for these 2years because of studies.I have to get my old speed back in running.what am i supposed to do?I am really worried a lot…beacausei used to run so good…i will be the first in every competition…please give me some ideas..

  • I’m doing it this for two months3days once.. literally no increase in my speed and also everytime it is hard for me to end the workout… No improvement.. what I am doing wrong???????????

  • This video is very very good and the way bullyjuice presented it was cool immature it wasn’t a lotta giggle giggle type of advice I really dug it.

  • Please respond to this Will John
    I want to do this workout but I’m not sure how many times a week I should do it.
    Am I doing it everyday, or every other day or what?

  • People won’t just put you on Instagram, but they will put you into one of those Gym Fail Compilations on Youtube ‘thinking’ it’s a fail.

  • Hey, i wanna know as a bigger guy (and by big i mean fat) dyou recommend taking protein shakes. It feels as though my weight loss has decreased a lot since i’ve started taking protein shake regularly. So before i was losing at a constant 1kg but now with the shakes i lose maybe half a kg (and i’m including the shake in my calorie limit)

  • Cuz,ur right. Once u get them legs right and u also strong
    Once u lift that ass up in the air,it’s a wrap she not gonna let ur ass go nowhere
    Ur done.so don’t let that strength fool u,u can’t hit every woman with that

  • Will John maybe you should tell people to check the surroundings before they jump. I hit my chandelier! Also gimme a “ronaldo chop” video for that extra credit.

  • Sir,….i eat oats with milk, 2 bananas nd some dry fruits for brkfast…then i go for workout, then after tht, i take a meal of rice with a vegetable sabji…then evening brkfast as bread with peanut butter nd some fruits, nd then dinner, consisting of fish or eggs or paneer with chapatis…is this diet normal…or bad??????? plz tell me��

  • This is just the channel ive been looking for. Just saw a video of you sprinting around an indoor track, phenonemal! Subscribed! Peace out

  • Hi Chris! I’m so happy to follow your channel amd I remembered that the first time I got your video in my recommended list I was attracted by your perfect exercise and your body. Actually I’m now in China now I can only watch your video through VPN and now I do have a state VPN to watch every vlog that you have already posted on YouTube and that you are going to post. Thank you so much for your rich experience in exercise and training and healthy diet. I will definitely follow your guidance. I hope one day i can become much stronger. Thank you again

  • I’m nearly finished the Special Tactix program and I’m pretty sure people are asking the what the questions… luckily I really don’t care lol; can’t wait to get stuck into AX-2!!!!!

  • When I’m doing the lunge jumps, my leg always seem to hurt when it goes down. I have gave myself over 4 rest days and it’s still hurting?

  • This video really shows yet another reason that having a home gym is the best. I’d recommend anyone with the space do so it’s cheaper than you think, when you factor saved membership costs, gas, time to and from, etc.

  • Should I continue endurance training after getting itband issues from running. Can I do something low impact like rowing sprints or just completely rest and rehab?

  • Yeah, Juice..lol! My Nigga. Now, you can make the videos that you’ve been wanting to make on Youtube without getting a 341 pulled by that lame ass chain of command. Let’s get it!!!!

  • I have a question. Sorry, I mean two. My first question is my football practice is next month, how many times should I do this a day? My next question is, what are some workouts that I can do at home that can improve my throwing power?

  • With the exception of my legs, this muscle is by far the most painful when I get my massage, especially when she goes round the perimeter where it attaches to the pelvis. Hopefully these exercises will help ease my massage! I just need exercises for my calves and quads because ooft do they hurt when she gets in there!! Thanks Bob and Brad xxx

  • I have a question! I often see people talk about the best reps and the best amount of sets for different types of training but I never see how many exercises 3-5? 7 different movements? I normally have a week that’s a mix of heavy compound lifts that target my main goal and other days that’s more hiit or to condition the muscles so 3/4 times a week sometimes on the HIIT I just do squat dead lifts back to back and some punch bag rounds. Anyways when I’m targeting smaller muscles on condition days like biceps as mine are naturally easy to build unlike my chest -_I find after only chin up BB Curls DB curls and then hammer curls I’m done I do it as a heavy in good more then drop weight and add volume. But I really want to know the rule of thumb of picking work outs I’m trying very hard to leave ego at the door but rather than read a mag on “ THE BEST WORK OUT YOU NEED “ I’d rather just plan my own I might not wanna go as heavy I might want to strength train etc

  • So all in all you’re gonna workout so you can get more opportunities at sex, have more sex… and get prostate cancer. Nigga just live normal get sunlight drink water and keeping it moving. If you’re black n reading this you know the work skinny niggas put in all that muscle shit goofy cuz the girls end up with a skinny baby daddy every damn time �� we only got one muscle

  • I’m 51 years old i exercise everyday sometimes twice a day and i am a BEAST in the bedroom i get hard when the wind blows i have 3 yes 3 30 something year old girlfriends and a few alternates just to keep up with my demand because i wear them out no stimulants just eating right and exercise and yes i am bragging

  • Seriously how can you omit resistant exercise increases testosterone levels in men, I literally do heavy bench press or squats the night before I smash and the hardness of the erection I wake up with the morning after is proof my testosterone levels have gone off the roof.

  • Hello, my upper chest is undeveloped, so i tried these excersise, especially the explosive push ups, but after that, still in the same day, i don’t feel any kind of sore or achy in my upper chest. And i think i did it with correct form. Anyone help me with this?

  • Just start keto guys, it is hard in the beginning but one gets used to it. For 5 months I lost 16kg (34pounds) without starving or depriving myself of food even for a day. Combine the keto diet with daily exercise and there you go

  • Man I got so much respect for your grind. You got the apparel, the music, and the fitness. 3 different revenue streams built off something you clearly love to do. Very inspiring and motivating. Salute!

  • Here’s one of my favorite workouts, do one second, holding a Superman position, then down for one second, then do two seconds then three, etc, do it till 20 seconds, then go for 20 seconds down 20, then 19 up then 19 resting, etc till your done

  • Jeff, I’m interviewing for an Olympic Trainer position with my gym this week and I have to say… This career choice has a lot to do with you, your programs and your channel.

    Thank you Papa Jeff for showing me that my past career, as much as I still love being a chef, was becoming destructive to me and my family.

    I wish I could work with you directly. I share a lot of your sentiments and hope to one day be better than you.

    If I can somehow become a student of yours, I will be your person chef! Let’s do it.

  • Can I ask a question, the isometric contraction in the stuck set or something, I don’t think I heard it clearly, can we use the same principle in any exercise?