10 Commandments of Bodybuilding – Thou Shalt Make Gainz


10 Commandments of the Weight Room, Part 2 | Jerome Mayberry

Video taken from the channel: Bodybuilding.com


10 Commandments of the Weight Room, Part 1 | Jerome Mayberry

Video taken from the channel: Bodybuilding.com


CT Fletcher’s Commandment #10 Of Muscle Growth Bodybuilding.com

Video taken from the channel: Bodybuilding.com


TOP 10 Commandments Of Bodybuilding Ft. CT Fletcher | Bodybuilding & Fitness Motivation

Video taken from the channel: GYM Nation 2,0


The 10 Commandments of Chest Training (GET A BIG CHEST!)

Video taken from the channel: ATHLEAN-X™


Jerome Mayberry’s 10 Commandments Of The Weight Room Part 2 Bodybuilding.com


Video taken from the channel: Bodybuilding.com


The 10 “Commandments” of Shoulder Training (THOU SHALT NOT!!)

Video taken from the channel: ATHLEAN-X™

The 10 Commandments of Bodybuilding Before genetics, solid nutrition, and smart training comes the desire to be great. by Dave Draper. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) THOU SHALT: Stop it. Right now.

Bodybuilding’s Ten Commandments: This is Our Religion Religion and religious beliefs have been either at the forefront or an underlying motivation for many of the world’s troubles and triumphs. Many allow it to guide them through life altering or supporting much of the decisions they make. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding nutrition, supplementation, training Press J to jump to the feed.

Press question mark to learn the rest of the keyboard shortcuts. The Ten Commandments Exodus 20:1-17(LXX) And the Lord spoke all these words, saying: I am the Lord thy God, who brought thee out of the land of Egypt, out of the house of bondage. I. Thou shalt have no other gods beside me. II.

Thou shalt not make to thyself an idol, nor likeness of anything, whatever things are. Thou shalt not pity him, but shalt require life for life, eye for eye, tooth for tooth, hand for hand, foot for foot.”[6] And again: “A man that beareth false witness against his neighbor is like a dart and a sword and a sharp arrow.”[7] The third person is the judge who sins by giving an unjust sentence: “Thou shalt not… judge unjustly. Tenth Commandment: Thou Shalt Not Covet This may be the most contentious of all the commandments, and that’s saying something. Depending upon how it is read, it can be the most difficult to adhere to, the most difficult to justify imposing upon others, and in some ways the least reflective of modern morality. Even the Ten Commandments is unable to avoid acknowledging the existence of other powers that might be deified, insisting merely that the Hebrews not worship them.

Second Commandment: Thou Shalt Not Make Graven Images. Comparing the Ten Commandments. Ten Commandments: A Basis for American Law?Thou shalt not kill.

In the original Hebrew test, the word ‘retzach’ means to break, or slash to pieces, as much as it means to kill or murder, but in more modern interpretations it has come to mean kill or murder. Ten Commandments Print. Buy a high quality print of the Ten Commandments with Mount Sinai as the backdrop. This is a print only. A healthy body and a clear mind are the best environment to make optimal muscle gains.

10. Thou shalt put a clear time limit on your off-season. Last but certainly not least, the off-season can’t go on indefinitely. Eventually, your body will adapt to the increased calories and most of any gains you make will be in the form of body fat. The 10 Commandments of Bodybuilding Nutrition Close gallery popup button.

1 OF 11. 1 of 11. Love Thy Diet. Nutrition is the biggest component when it comes to having a lean physique.

Eighty percent of your results will come directly from your eating habits. Follow these commandments and get to your goals in half the time. Thou Shall Eat Fiber.

List of related literature:

For the purposes of gaining bodyweight or maintaining a high degree of physical efficiency we believe in three good solid meals each and every day.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

The only natural limitation the hard-core bodybuilder – he for whom the slogan ‘No Limits’ is not just the logo on a brand of gymwear but also a kind of religious belief – will acknowledge is what he reverently terms ‘genetics.

“The Subcultures Reader” by Ken Gelder
from The Subcultures Reader
by Ken Gelder
Routledge, 2005

This process of bodybuilding does not refer simply to the addition of new believers to the body but to its maturity and strength, as 4:13 evinces.

“Paul and Union with Christ: An Exegetical and Theological Study” by Constantine R. Campbell
from Paul and Union with Christ: An Exegetical and Theological Study
by Constantine R. Campbell
Zondervan Academic, 2015

If you follow what I wrote in this book, you will make awesome gains—I guarantee you that.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Further, 10 new sidebars highlight specific topics of interest to gaining lean mass.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

God gains

“Christ-Centered Biblical Counseling: Changing Lives with God's Changeless Truth” by James MacDonald, Bob Kellemen, Stephen Viars
from Christ-Centered Biblical Counseling: Changing Lives with God’s Changeless Truth
by James MacDonald, Bob Kellemen, Stephen Viars
Harvest House Publishers, 2013

I am proud of the gains that I made and proud of the success that followed and the incredible bodybuilding lifestyle that ensued.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Today, bodybuilding is about nothing less than the establishment of a new aesthetic of embodiment.

“Encyclopedia of American Folklife” by Simon J Bronner
from Encyclopedia of American Folklife
by Simon J Bronner
Taylor & Francis, 2015

When he returns with the dumbbell, praise, remove, and reward.

“Dog Training For Dummies” by Jack Volhard, Wendy Volhard
from Dog Training For Dummies
by Jack Volhard, Wendy Volhard
Wiley, 2010

A common myth associated with strength training is that consuming high-protein foods and special vitamin supplements will increase muscle mass.

“Health & Wellness”
from Health & Wellness
, 2008

Alexia Lewis RD

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

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


  • haha just watches the video where hes explaining how to do lateral raises correctly without risking shoulder impinchment, but gues what, he does them wrong himself

  • Dude, thanks for the advice about not doing upright row! I first heard this from Dorian Yates. Basically, he said it’s a waste of an exercise, but, it’s good to see that it does undue harm, also. You continue to be, right there on that cutting-edge of Fitness, thank you so much for all of these free videos and advice

  • Jeff accurately explained everyones chest routine �� flat bench incline cable and dips. That’s pretty much it lol, for most people.

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


  • Hi Jeff, please can you do a video specifically for a shoulders, chest, biceps and triceps workout that will help protect and not do any more damage to a torn labrum. I don’t want to damage mine anymore but still need to train. Thx bro

  • Hi Jeff & the athlean team. Just recently found you on the net. Loving the info, loving the different cognitive aspects of skills & functionality you provide to the average Jo. Great stuff Athlean team, avid watcher of your content now

  • why can’t you behind the neck press with your elbows forward? it keeps your shoulders in that good forward angled position while allowing the weight to be directly above the shoulders. the angle it puts your forearms in is no different than what you do with skullcrushers. i know you hate BNP and i agree, if you cant see your elbows your shoulders are in a bad position, but if you angle your elbows in front of you, what’s the problem?

  • Wow! Thou shall not ignore popping shoulders…ok, i took the advice you mentioned here because i do have this popping problem and I’m a very big skeptic. But i did exactly what you said and guess what? The popping was gone after 2 sets of 6 reps moving extremely slow. Not only was the popping gone but it pretty much lit my shoulders up full of blood. Tremendous feeling. Thank you!

  • I have shoulder pain when benching and doing curls.. someone told me it’s probably the long head of my bicep…. what’s y’all’s advice on therapy or any other information will be greatly appreciated

  • I reached advanced/elite level now especially with my medical background strong in anatomical knowledge, physics, and nutritional biochemistry. I get everything jeff says now and already learned it from the past 300 videos I took Time to watch

  • I reduced my carbs by a large extent,kept my protein intake the same as before,i realized that i was loosing muscle and looked flat,imagining i was gonna get shredded soon. I noticed my workout performance drop down drastically,and it felt as if i had very little @t body looked 60% ripped,I was happy but soon realized that i was loosing muscle!!!My workouts got weaker and sucked out most of my energy.I was very happy to see my 60% ripped body,but every time i saw myself in the mirror,the muscles looked smaller and smaller.FLAT!! again as JEFF @t someways i was happy but in the back of my head I wasn’t so confident about what i wanted to @t I have doubled my carb intake….and hope to see better results…What im afraid of is bulking up!!!

  • These 10 commandments videos are really helpful!!!! Thanks a lot, jeff. I do not know why you only did 2 of them, only for shoulders and chest:(. Please do more commandment videos for the other muscles.

  • “Thou salt not train chest on Monday”
    While I’m looking at my AthleanX workout program that clearly says “Monday Chest and back”
    Now I’m confused AF ��

  • It’s the ten shoulder commandments
    No. 1 the challenge demand satisfaction, if you get results no need for further action.
    No. 2 if you don’t grab a barbell that’s you’re second, your backup when there’s reckoning to be reckoned
    No.3 go look in a mirror face to face, negotiate a peace or negotiate a time and place
    No. 4 if you don’t reach a peace that’s alright, it’s time to get some dumbbells and a resistance band on sight
    No. 5 workout before the sun is in the sky, pick a place to go where it’s quiet and near by
    No. 6 leave a note for your kin, tell them were you been, pray that planet fitness lets you in
    7 warm up your arms, ready for the moment of adrenaline, when you finally face the pull-up
    No. 8 your last chance to negotiate, call up a friend and see if they can set the record straight, “hey what’s up sir?” “can we agree that working out is hard and grueling?” “Sure but if you want big shoulders you have to work out sir” “hang on how many people injure themselves because there inexperienced and ruinous?” “Ok so you’re doing this”
    No. 9 grip the pull-up bar in the middle,no wider, summon all the strength that you require then count, 1,2,3,4,5,6,7,8,9 number ten reps! Your shoulders should be on fire.

  • Hi Jeff, thanks for an awesome video. One thing though, I am slightly confused by the UCV raise. If the dumbbell only provides resistance on a vertical plane then how does taking the dumbbell across the body work the chest I.e there is no horizontal(ish) resistance provided by the dumbbell? Would you have to lean your body sideways a bit / would a band / cable be better to provide resistance with a horizontal component? Hope this makes sense. Thank you!

  • Hey @athlean-x guess what. I never did the behind de neck Press as I know that it bad for shoulders. Now I’ve a shoulder injury doing squats. It is the exact same bar placement. And the weight of the bar forcing the shoulder just screw me up. Didn’t have enough shoulder mobility for it. Minblowing.

  • The Athletic trainer at my battalion actually recommended this channel among others. He knows what he’s saying, he’s not just saying this stuff for content.



    Don’t shrug your Traps


    Initiate every contraction from your chest


    Focus on chest adduction


    Don’t avoid drop sets


    Include chest pullovers


    Do squeeze ups


    Protect your shoulders


    Don’t forget face pulls


    Do overcoming isometrics


    Vary your chest training

  • The advice on stretching the lateral delts by going towards midline for eccentric soreness (anti abduction) in front of body or behind body is good. Normally I adduct to my sides and that’s it I don’t go towards midline any further by going behind I will try from now on

  • Thankyou so much sir for your continuous effort for proer and logical training forms… It really really means alot for those who are really sincere in fitness regimes

  • with the exercise at 6:50 I really try to have a good position but yet every time my shoulders crack. I’ve watched Jeffs vids on this shoulder cracking but I can’t seem to get it fixed:( anyone has any tips?

  • Seriously Jeff, thank you! I’ve had 3 shoulder surgeries in the past 4 years and have seen 4 different physical therapists, all for labrum tears and biceps tendinitis. I’ve paid tens of thousands of dollars to fix this shoulder and to me, regaining the use of it is worth almost any price and here you are giving me BETTER advice for free. You’re making me second guess my future career path of becoming a dentist as I believe the world needs more PTs like you!

  • Jeff, you were way off. I do flat bench, incline dumbbells, dips, and cables with some push ups to finish it off. However, I do them on Friday not Monday. Like I said, way off.

  • Oh god…I tried this workout and now I can’t feel my brain…but HEY..like the man said ‘I don’t need my brain to train in the gym’   woohoo…bring it!

  • Normally I hammer away at the press with some dumbbells but today I changed pace. I went slow and made sure the contraction started with my chest EVERY time and let me tell it hits a whole lot different than trying to go heavy. Feels right, your videos have really helped me get in shape, thank you Jeff Cavalier, Athlean-X.com!

  • Thanks I guess you’ve exposed to me that I’ve been training inefficiently and doing the bench press wrong for a good few years but onwards and upwards

  • I just hurt my shoulder doing dips before watching this video. I was doing dips and the other chest workouts he just named as the chest routine that we all do.??? Wtf lol. Dudes psychic….And it’s a Monday! Lmfao Damn Jeff you’re scaring me man

    Edit: if you feel the SLIGHTEST discomfort in either of your shoulders while working chest…

  • Im watching this today and its monday. Im here to encourage my self do chest work out today but it’s monday, so im gonno do it tommorow haha.

  • People getting butt hurt by a satirical video. If you don’t like it and feel so upset about it stop using bodybuilding.com. Besides you probably aren’t even that dedicated in the gym anyways if you can’t laugh at something like this.

  • i tore my labrum and didn’t have surgery and it bothers me at times and pull-ups do hurt some especially when i do them more frequently and heavier. What would be good alternative? I just hate giving them up

  • Jeff, I have a question for you. I use resistance bands/chest expanders behind the neck and instead of pressing upwards, I press my hands/arms outwards (stretching arms outwards at shoulder level parallel to floor, like I am nailed to a cross, and back in again). Is the same mechanical problem you discuss, there in this movement? Also, If I simply press outwards in front of my chest, am I targeting the same muscles? I know a lot of expander guys say it feels different behind neck vs. in front of chest. Thoughts appreciated! Thanks.

  • Darwin would be pissing himself laughing… natural selection at work, those too injured to train means Merryweather won’t be needin’ those towels… except maybe to stop tumbleweeds blowing thru the empty gym… ha ha HAAAAAAAA

  • Stupid question: You say in order to protect your shoulder a slight decline would be good but when you put the weight under the bench, didnt that give it an incline?

  • You don’t talk about developing the rib cage itself. This used to be done using pullovers laying with your back across a bench. They would recommend each set of squats followed by a set of pullovers, expanding the rib cage by breathing in as deeply as possible. Arnold did this for many years to expand his very large chest. Do you really want to put a lot of muscle onto a shallow, undeveloped rib cage?

  • God created the world in 6 days… and on the 7th He rested, but Jeff went to the gym, worked out and made a video “What’s up guys!…”

  • I more love to watch him than ladies,i understand clearly how he explain and demonstrated and its work.thank u for free sharing sir.Athlean.

  • My shoulders thank this relief thing. Much appreciated. Been having problems due To benching with improper form and too heavy without proper shoulders warm ups. And for a while had To ditch the whole movement. Lesson learned.

  • I followed Jerome Mayberry 10 commandments and gain 210 pounds of muscle after only weighing 108 pounds in 2 days  thank you Jerome Mayberry:D

  • Yes that was my wo, but becouse im following the perfect chest wo that Jeff teach us jajaja gonna doing it for 2 months and then change smt

  • Darwin would be pissing himself laughing… natural selection at work, those too injured to train means Merryweather won’t be needin’ those towels… except maybe to stop tumbleweeds blowing thru the empty gym… ha ha HAAAAAAAA

  • Jeff, I really like your channel, and I get a lot of great tips. HOWEVER, your physique is very suspicious. Can you please answer: have you ever used any type of anabolic steroids? Are we to believe your physique is 100% natural? I am asking because you are giving people FALSE HOPE they can achieve a body like yours. You are contributing to the many myths of the fitness industry. IF you have used anabolics, please come clean. I have so many friends who abused anabolics and it ruined their lives. IT would help if influencers like yourself held honest conversations about it.

  • Love it when you go over thou shalt not do exercises. So many times at gym you see stuff or try stuff and don’t know if you are hurting yourself. Thanks

  • 2:50 I should check with you first, I just did this the wrong way, and got slight pain in my shoulder, next time I will move the elbows forward, thanks a lot for doing this videos!

  • shut up you bunch of crybabies, its just comedy. You have heard of comedy before right? If you knew anything about going to the gym instead of sitting on your couch watching YouTube and crying you would get his jokes!

  • Who gives a shit. This is a bodybuilding youtube channel for people that don’t know how to train an eat right. Also it’s channel for tips an motivating people to get off their asses and get in the gym and workout. Which can change there life an health for better. lets keep it that way. That’s all i have to say.