In this episode, Adam and Sal expose the most common myths of muscle growth. One of the most underutilized factors when it comes to building muscle is frequency. The MAPS program utilizes trigger, mobility, and focus sessions to deliver increased muscle growth signals to the body that outperform traditional body part split routines. Use code: MPTV for 10% off any MAPS program.. Subscribe to Mind Pump TV https://goo.gl/h44uXg. Official Website: http://www.mindpumpmedia.com/. Find Mind Pump on Instagram: https://www.instagram.com/mindpumpradio/. On Facebook: https://www.facebook.com/mindpumpshow. And Twitter: https://twitter.com/mindpump
Second video in a new YouTube series with some real tangible things to use in the gym, specifically the best exercises for each body part to get the maximum results from the time you put in at the gym.. I take you through the exercises that I have done for myself and clients to produce THE best results time and time again.. For more detailed workouts, cues, tips like this, and much more check out: HypertrophyCoach.com. *Connect with me on social media*. -Instagram @HypertrophyCoach. -Facebook @HypertrophyCoach. -Website www.hypertrophycoach.com. ((((START YOUR 7 DAY FREE TRIAL)))). iTunes APP https://www.hypertrophycoach.com/itunes. Android APP https://www.hypertrophycoach.com/android. REDCON1 20% OFF CODE: JOE20. https://www.hypertrophycoach.com/redcon1
Shoulder impingement is one of the most common maladies negatively affecting upper body workouts. If you ever have had shoulder pain you know just how debilitating it can be to move your arm over your head during any of the common exercises like an overhead press or even out in front of you in a bench press. In this video, I’m going to show you one exercise that you can do as a warmup for your shoulders that is the greatest shoulder warmup and takes just seconds to do.. We first must start with a little explanation of the type of pain that you may be getting in your shoulders when you train. Often time, muscle imbalances lead to an impingement of the glenohumeral joint with elevation of the arm. The structures inside the shoulder such as the supraspinatus tendon or the bursa can get pinched between the acromion and the head of the humerus.. Often times, the reason behind this can also be attributed to a strength dominance of the delts compared to the rotator cuff. When this occurs, the delts cause an upward pull on the humerus causing it to migrate superiorly when you raise your arm over your head. This is not supposed to happen. Instead, you want the action of the rotator cuff muscles to help centrally locate the head of the humerus inside the glenoid. In other words, keep the ball in the middle of the socket even as the arm is elevated.. When impingement does occur and pinching of the rotator cuff tendon or bursa takes place you most commonly get something called a painful arc. This means that if you stand with your arm at your side and begin raising it, that you don’t immediately feel pain in the first 60 degrees of motion for instance. It is at about that 60 degree mark however that you start to feel pain in the shoulder joint that either continues or even worsens the higher the arm gets.. That is until you reach about 120 degrees of abduction. At this point you suddenly feel that the pain disappears and you are able to continue raising your arm the rest of the way without pain. There is a reason for this. It is at the top of the painful arc that sufficient external rotation of the humerus has occurred to help rotate the structures that were getting pinched outside of the impingement zone and relief is obtained.. Now that doesn’t have to be the case. You can actually strengthen the external rotators of the shoulder and get them to respond sooner in the act of elevation if you do the exercise that I’m showing you here. You want to begin by lifting the dumbbells with a neutral grip and forearm rather than a supinated one. This allows the biceps to do less of the work (which can create tension on the superior labrum and cause pain if this is an additional contributor to your shoulder pain) and shifts instead to the brachioradialis and brachialis.. From here you will see that your humerus undergoes abduction while at the same time externally rotating. This helps to fire up the rotator cuff at an earlier point to help clear the humerus throughout the painful arc and restore pain free elevation of the arm. All you have to do is take about 2/3 of the weight that you would normally use for a side lateral raise and perform 1 to 2 sets of this with good solid, focused contractions at the top.. Try this and I promise you will feel relief. This also works incredibly well with shoulders that tend to pop, snap and crack as you raise them over your head. A few sets of this every day will help to restore balance to your currently imbalanced shoulders and set you down a path of success from here on out.. If you want more videos that help you to get rid of shoulder pain or fix an anterior pelvic tilt, you’ve come to the right channel. Remember to subscribe and turn on your notifications using the link below.. For a complete program that puts science back in every workout we do, be sure to head to the link below and start training like an athlete. Build ripped, athletic muscle in just 90 days with the same step by step system used by today’s top pro athletes.. Build Muscle in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://youtube.com/user/jdcav24
Get my program here http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. There are a lot of exercises for hitting your lower abs, all of which involve some bottom up movement of the pelvis towards your shoulders. That said, many of these are performed while hanging from a bar which makes them too difficult for beginners and even leads to the forearms fatiguing before the abs on even the most advanced trainees. In this video, I’m going to show you the best lower abs exercise you’ve likely never tried and it doesn’t even require you hang from a bar.. While we are talking about those hanging ab exercises however, here is why they tend to be a problem. Most often, the person doing the exercise tends to become over reliant on the hip flexors to lift the legs rather than using the abs to curl the pelvis into a posterior tilt on every rep. This can happen either by bad habit or as a compensation for weak abs. Either way, this takes the tension off of the abs and places it on a muscle group that is likely already tight and overactive.. The next option is to perform these same bottom up movements but instead of hanging, you lay on the floor. The issue here is once again the hip flexors can tend to dominate the movement and cause the same detrimental effects mentioned already. Even more, the legs stop becoming a factor in the resistance of the exercise and actually help you to do the move as you get them past ninety degrees of lift.. The good news is, the best lower abs exercise you can do doesn’t require you to have to hang from a bar or lay on your back. All it requires is a dip station or even the corner of a kitchen countertop. If you are going to perform it from a dip station all you have to do is position yourself in the suspended position with your hands on the dip bars and your elbows almost locked out.. You don’t want to bend the elbows too much here or at any point during the exercise since this will shift the focus from the abs to the triceps and cause you to fatigue where you don’t want to. With the bodyweight supported you will actually find that you get a beneficial compressive force into the shoulder joint that can make an unstable shoulder feel much better. The hanging ab exercises while awesome for the lower abs can make it tough on the shoulder of someone that has a rotator cuff or labrum tear.. Next, you let the pelvis drop naturally by dangling the legs. This will help to decompress the spine and cause a distraction force to the lumbar spine and lower back that can help alleviate any discomfort you may have developed from doing lots of hip flexor dominant lower ab movements over the years.. Begin by simply bouncing your body up and down while alternating the twist of your torso as you pull up. Your main thought should be driving the movement with the posterior tilt of the pelvis and not the arms. This will engage the lower abs while at the same time, getting the obliques to fire up with each rotation left to right. Keep doing this in rapid fire fashion for 30 to 60 seconds or until fatigue prevents you from performing clean reps.. If you have never tried this one then you are in for a surprise. You will see how much easier it is to influence the lower abs without having to resort to the hanging ab exercises that tend to cause fatigue elsewhere before the location that you are actually trying to hit. For a complete program that works daily ab training into the overall plan to get your abs popping and ripped like never before, head to http://athleanx.com and get the ATHLEAN-X Training System.. For more videos on how to get a six pack fast and the best exercises for abs (including the lower abs) be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Pick your program here http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. Here are 8 arm exercises you have never done. Use them to build bigger arms by providing your body with a new stimulus for growth after you have long adapted to the staple arm exercises you have used in every arm workout. There is nothing magical about these bicep and tricep exercises other than the fact that they are going to force you to use your arms in ways you likely haven’t felt before. Often times, this is enough of a spark to get you out of your training rut and kick start your gains again.. In this video, I’m showing you four arm exercises you can do at home and four that you can use at the gym with equipment. In each category, I’m giving you two for your triceps and two for your biceps. You do not have to use all of them in a single arm workout, in fact doing so would likely be too much volume especially if you do your staple arm exercises as well. Choose just one or two and mix them into your workouts accordingly and feel the difference they make.. First up are the weighted arm exercises. Here I show you something called an Eccentric Incline DB Curl. The benefit of this movement is that it helps you to overload the biceps in the eccentric portion of the movement with more weight than you could generally curl out of the bottom of the incline curl. We know that the biceps muscle is stronger eccentrically than concentrically and can therefore handle heavier loads in that portion of the lift. Done traditionally however you are limited by the strength in the concentric portion of the exercise. Do it as shown here however and you get the best of all worlds and greater biceps mass gains.. The elevator cable curl is another great biceps exercise capable of adding size to your arms. The key here is that it allows you to keep your wrist bent back slightly to maximize the activation of the biceps and minimize the dominance of the forearms. Lift your hands straight up to the ceiling for the entire movement and be sure to get your shoulder lifted as well to complete the full contraction of the biceps.. Triceps pushdowns are one of the most commonly performed arm exercises for your tricep muscle however there are different ways you can do them to promote all new gains. The first is the rowing tricep pushdown. Here you want to stand far enough away from the machine so that you have to row the hands into the chest to start. From here, forcibly contract the triceps as hard as you can and pull your arms behind your body. This will not only engage the long head of the tris but also involve your back muscles in a synergistic way to intensify the exercise even more.. The rotational pushdown is an athletic variation of the triceps cable push down that gets the lower body involved to increase the power output of the exercise. Rotate through your foot and drive the arms down to the side to get the core working together with the triceps and increase the amount of weight you can press down. Once again, the long head of the tricep muscle will get an added hit because of the arm traveling back behind your body into extension.. If you prefer to use just your own bodyweight you can do that as well with the 4 biceps and triceps arm exercises shown in the second half of the video. First is the pendulum inverted chin curls. This will allow you to get your shoulders flexed while curling up your own bodyweight for a powerful contraction. You do not need any fancy equipment to do this. Use a simple broom stick and the back of two pieces of furniture to do the same thing I’m showing you in the demonstration.. Wide elbow wall pushups are a lateral head killer that starts with your hands overlapped against a wall and your body positioned at about a 45 to 60 degree angle to the floor. Slowly lower your body until your forearms are flat against the wall. Press back away and feel the outside of your arms fire up to get the job done. This is a much different spin on the classic diamond pushup done on the floor.. The final two movements are ones that use just the floor and a door frame. The floor exercise is called the Pounding Tricep Trunk Lift. This is another great triceps exercise that hits the long head especially hard by achieving a full contraction with the arm behind the body at the end.. As you can see, there are lots of arm exercises you likely have never done before and doing them is a great way to spark new size gains when your routine has become stale. If you are looking for a complete workout program that hits not only your arms but the entire rest of your body as well, be sure to head to http://athleanx.com and get the A-X program best suited to your goals.. If you are looking for more videos on how to build bigger biceps or how to get big triceps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Highest quality supplements. Used by today’s top professional athletes.. http://athleanx.com/x/tested-trusted-true-supplements. One of the most common questions asked is whether someone needs to take supplements in order to build muscle and see results. It is a good question and one that has two completely different answers depending on the person asking it. In this video, I explain to you 5 reasons you need to take supplements and when you never should take them. If you can’t deal with brutal honesty however, I would advise you not to watch, as some feelings may be hurt.. To determine whether or not you are a candidate for supplementation you have to start with your experience level and current condition. If you are just starting out and are relegated to lifting 5 pound dumbbells for most of your exercises, you are likely not ready for supplements. You can gain far more benefits focusing on building up your strength and foundation while learning proper form and the best way to train than with stuffing your face with supplements.. The same can be said if you have allowed your diet and nutrition to put you grossly overweight. Supplements are not your savior. You first must figure out how to rededicate yourself to your nutrition so that you can lose enough weight to make supplements a viable part of the discussion once again to take you and your results to the next level.. Next you have to ask yourself if you are motivated enough to take supplements. Some people view supplementation as a way to be lax with the rest of their fitness and nutrition plan. They figure that as long as they are taking the supplements that they don’t have to worry much about everything else. Couldn’t be further from the truth. On the other hand, sometimes the act of supplementing makes you much more accountable for the rest of your actions. In this case, it can be a great advantage to helping you stay on track.. If stress is a big part of your life, be it from your work or family, supplements can become even more necessary to help keep you on track and combat that. We all know that proper nutrition and fueling can go a long way towards helping your body fight fatigue and breakdown. If stress is heavy in your life then you would particularly want to look into supplements to help keep you healthy and consistent with your nutrition in the face of schedule disruption.. Finally, ask yourself if you think that you can get all the benefits of supplements from food alone. If you think so, I can tell you in most cases you are wrong. For instance, there is simply no practical way to get as much creatine as you would need to experience its benefits from food alone. I said practical. Sure, you may be able to do it in theory, but when you consider the roadblocks that I present to you in the video you quickly realize this won’t work.. For a complete supplement and nutrition line that is tested and trusted by today’s top professional athletes, be sure to head to http://athleanx.com/athleanrx and get your Rx Supplement bundle. Feel what a difference supplementation can make and see first hand how it can take your results to the next level.. For more videos on bodybuilding supplements and if you need to take supplements to build muscle be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Build a ripped athletic body with just a few dumbbells. http://athleanx.com/x/perfect-home-workout-program. Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot.. To begin, lets take a look at the best dumbbell exercises. They are: Dumbbell Curl and Press. Crush Grip Goblet Squats. Thrusters. Farmers Carries. One Arm DB Incline Bench Press. DB Pullovers. Swings. Tripod Dumbbell Rows. Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time.. Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.. The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts.. If you are looking for a complete workout program that uses just a few dumbbells, a bench, a pullup bar and a resistance band then head to http://athleanx.com and get the ATHLEAN-X Training System. By using equipment like dumbbells in your workouts, you’re training your body to move and look like an athlete.. For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
The 4 Best Muscle Building Exercises You’ve Never Tried — Tiger Fitness Build muscle using these unique exercises: cable rear delt flyes, Bulgarian split squats, front barbell raises on incline bench and squeezed hammer curls. Break away from the same old exercise and try these unique 4 muscle growth inducing movements. 5 Muscle-Building Exercises You’ve Never Tried. By Jill Fanslau and James Provost.
Apr 11, 2012 Learn the best new exercises for men with our free Exercise. You’ve probably never even SEEN these before. Give ’em a shot! ARTICLES. Most Popular; Training; 4 Lat-Building Exercises You’ve Never Tried You’ve probably never even SEEN these before.
Give ’em a shot! The 10 Best Ways To Build Your Back Related: 4 Back Exercises You’re Screwing Up. Comment on Facebook. No doubt, this is the most common exercise at the gym. It’s the best workout for building your chest muscles.
You can exercise on a regular bench, but I advise you to try incline bench press to build your upper chest. I recommend 3 sets with 8 reps. Pull-ups.
One of the most popular exercises performed with your own weight. It works best for. To help you fill those two to three workouts a week, here are some of the best muscle-building exercises for beginners. You can mix and match these moves and incorporate them into your own beginner-friendly, muscle-building workout.
The Most Creative Dumbbell Workouts to Build Muscle and Burn Fat at Home 1. The Compound Total-body Dumbbell Workout “When I think of exercising with limited equipment I. To build chest muscles quickly, stimulate growth with high frequency training (HFT) and challenge the muscle through its primary function. The primary function of the pecs is horizontal adduction of the shoulder joint, which is what you do during dumbbell flyes or the pec deck exercise. Men’s Health Fitness Director Ebenezer Samuel demonstrates 7 chest workout exercises that you’ve probably never tried that are included in the New Rules of Muscle program.
2) Lift heavy objects over your head. This movement puts incredible neurological and metabolic demand on the body, making it great for strength, power, muscle building and burning fat. Get strong at this exercise and you will be well on a one way train to Jackedland. 2. Deadlift. Deadlift is easily one of the best muscle building exercises.
The Best Muscle Building Workout for Natural Bodybuilders. Don’t fall victim to workouts that have way too much unnecessary training volume. This workout program was written with natural bodybuilders in mind. 58 Comments. 119.8K Reads DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets.
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The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.
My favorite weight-less exercises include dips between chairs, pushups (done with your feet elevated, such as on a chair, and with your fingers facing each other, five inches or so apart), calf raises on steps for each leg, lateral raises with chairs, backhanded isometrics in a doorway, and handstand pushups.
As best as I could, since I had just learned how to do them, I employed kipping pull-ups, then the push-ups and air squats, wincing through a first set.
Next I will list some of the most effective whole—body exercises, and in the next chapter I will show you how to program these exercises into your arsenal.
I wish there was a workout programs for those who exercise in their apartment gym with a very limited gears. Like in my apertment gym there are only dumbbells, adjustable bench press, and one multifunctional exercicse mechine which is also limited and small due to the size of room.
Where I can find and download a series of workouts for a small equipted gyms?
I am 50 and have so little core strength that I can’t hold my posture correct just sitting. Do you have beginner core exercises? I have the add difficulty of I carry all my extra weight in my belly.
I ran into this problem today trying a lower average exercise. I was lying on my back try various leg lifts and KILLED my lower back as I’m terribly out of shape. I’ll try this tomorrow!
uhm, i’d be intrested in creatine effects in people who don’t consume meats. have not eaten any meat since i was 5 and my last more serious workout era, i took creatine and it really helped me focus on the workouts and got them to a better length, also seemed to boost recovery by alot.
Don’t know how I’ve missed this video before. Can hardly wait til 4 am to try this out. been doing exercises you’ve already recommended every day but this is totally different. CAn’t wait!!
5’10”,average built,74 kgs,lean,30% fat I guess,indian,want to build up lean muscles,what weight should I start with dumbbells as a beginner?can this workout help me in building up a lean muscle body with an additional 5 kg?
Patented bioperine with turmeric from YellowHaldi.com has changed my life. Feel so great to have organically increased my metabolism. Wishing you happy health.
Been working out and lifting weights for about 3 months now… I went from 270 lbs to about 257 with actual muscle gain! I’m so proud of this and I’m only gonna get better! Thanks for these guides, I think I’m finally ready for supplements.
Can you do a video on best way to build hamstrings. Also, how to fill up that glute ham tying part. No matter what i do my hamstrings don’t grow as much.
Whatever is synthetic is bad for the human organism, therefore creatine is bad for you. See the possible side effects and see if you are happy with that. I bought a bag of creatine, took it for 2 days and noticed some unexpected changes the way I felt, then googled the side effects and threw it to the trash bin where it belongs.
These guys are pretty accurate for what a lot of guys do that lift naturally. Here is my split and it has given me a great physique (6’1” 210 lbs w/5-7% body fat). Push/Pull/Legs/Off, so each muscle group gets hit twice every 8 days (96 hours between each workout) with 8 sets for chest, 6 for delts and 6 for triceps and then I end the workout with 3 sets of dips. 11 sets for back, 6 for traps and 5 for biceps and then end with 4 sets of pull-ups. 12 sets for legs. Also, one thing that I want to share that has helped me as far as nutrition is that as soon as I’m done lifting I eat 2 cups of white rice right away in the gym, then I wait about 10-15 minutes and have my protein, nuts and veggies. Hope that helps someone.
If you are fat (yes happens to us skinny dudes that couldn’t gain a lb) you can get instant bang by getting swoll. If you got the gut or the moobs, traps, chest, lats, and shoulders growth quick displaced some of that droop and the appearance will rapidly shift. I think creatine or T supplements can get you there faster. Meanwhile, work on the diet and eat more greens, first. Maybe loose the carbs and adopt intermittent fasting.
The goal in improvement of appearance quick improve does motivational wonders
But isn’t this co-dependent on how much muscle damage you have done in your last training session? If muscle recovery works like dermis (skin) repair; then when the t-cells have finished repairing the skin; there is still a delicate scab that needs to be left alone until the flesh turns back to what we recognise as skin. Won’t that be the same with fibre tears in the muscle? So in 24 to 72 hours your immune system might have finished its job; but the newly repaired tears might still be delicate, or like wet mortar between bricks, that hasn’t fully healed yet.
I’ve been cutting my Weight for a year now and now I’m ready to go to that next level of putting the weight back on with a new diet new work outs and now finally starting supplements I tried taking supplements when I didn’t care to work out thinking it would run it’s corse but that is false get a work out planed and in place and a good nutritional diet then after that then start taking it
i just started your program and took my day 1 picture a few days ago, I can’t wait to see my 30, 60, and 90 progress pictures! Thank you so much for everything you do and changing my life!
Im just starting out but mine is just like you said. I take them and they push me to make myself to watch what i eat and to work out because if i dont its just a waste a d i dont like losing money
Tremendous as always Jeff. Many thanks. Congrats on your twins! Best to you and your family! Fatherhood is of of life’s greatest privileges. Enjoy Sir!
Geez….I’m thinking maybe the hack squat machine at my gym is broken… because I don’t need to add weight it’s so damn heavy! Guess I’d look silly with just bands? Lol! Thanks a million for sharing and just kidding… gonna give it a try… quadzilla here we come!:-)
CREATINE is AWESOME ON MY BODY..I was WORKING OUT AT WORK WHILE OVER DOING IT ON THE LOADS ONCE I got home I WENT STRAIGHT TO MY WIEGHT BENCH AND MY WORKOUT ROUTINESWERE THE SAME AS THE BIG GIANT BODY BUILDERS EVEN THOUGH THEY STRESSED DO NOT DO MY ROUTINES IT TAKES TIME TO GET HERE, I WAS LIKE F@#$ YOU, I DID THERE EXACT ROUTINES THEY WERE DOING! I WAS TAKING CREATINE, ANDROL, AND I WOULD JUMP FROM ONE SUPPLAMENT TO ANOTHER ONE and MY BODY ACTUALLY ADAPTED TO THE WAYS AND PAIN AND SUFFERING I WAS PUTTING IT THROUGH. OH! NUMBER ONE SUPPLEMENT EVERYONE SHOULD TAKE I THINK IS AMINO ACIDS..
Is there a degree of elevation you recommend for targeting quads in the squat? I have seen Prime carries a squat wedge in differing elevations and like the idea of barefoot lifting vs putting on squat shoes.
This is how I trained starting about 6 years ago….where I train the body parts 3 times a week….and people thought and think I’m crazy. Well I got in and out of the gym for my lifting sessions in 45 minutes if I was pressed for time. And even now, two months postpartum, having not hit weights hard for that time, I still have more muscle then most of the people at my gym. Just saying.
Hi Jeff! First thanks for all the time you put in extending the knowledge. Had a question about the exercise. In the video you’re look downwards. Does this affect in any way the tension in your neck? Thanks again!
Thanks buddy. Some great tips there. I love dumbell exercises. I don’t have the room for a big gym setup, so I have a large collection of free weights and dumbells instead. Good stuff.
Hi Jeff, thanks for this video. I love how you simplify everything. One question, I’ve been working out for years but never considered any supplements other than Protein. I just started taking creatine, couple weeks ago. I am on just 5 gram a day. I usually take it post workout, then I take the protein smoothie. Would you recommend taking creatine, on the day I don’t go to the gym as well? Thank you
I have been taking turmeric with patented black pepper, bioperine. It is organic and has helped me increase my metabolism and weight loss. I’m so happy. Here is the link for those asking YellowHaldi.com Stay healthy!
You guys are for getting that you can’t isolate body parts. So if I do standing curls, even if I do them with the strictest of strict form, I still wind up working my chest, shoulders and legs will trying to keep good posture; if I do pull ups, especially narrow, I wind up using my chest and even triceps; if I do squats, I wind up using my lats, stomach, and traps; If do bench presses, I still wind up using my biceps, lats, lower back and other muscles. I do full body work outs (with iron weights) 2 times per but, but if you do split routines, you still wind up woring each muscle group more than once per week. Bicep day is works more than just your biceps; bicep exercises are dependent upon at least a static contraction in your other muscle groups while the bicep performs a moving contraction.
I’d love to see a full body workout geared towards triathlon. I’m always trying to find more time for the gym (as increased strength seems to increase running and cycling economy) but that takes away time from the cardio sessions needed for triathlon. Jeff, help a fellow Jeff out!!
Notes to Self: Biceps: Inclined Eccentric Curl 0:57 Cable elevator curl 2:43 (Tip: Bend the wrist back & minimize forearm contribution) Triceps: Rowing Push down 1:47 Rotational push down 3:43
Bodyweight Variations: Inverted Chin Curl 5:06 Pendulum Inverted curl 5:21 (tip: hold Contraction for a sec at top) Pounding Triceps Trunk Lift 6:12 Wide elbow wall Pushups 7:25 (tip: stay taller and steeper to wall) Doorway Bicep Curls 8:10
*incline ecentric dumbbell *rowning pushdown tri with cable *cable pull up elevated *rotational pushdown cable With body *inverted shin curl. Belgium *bounding tri pullup trunk *wide elbows wall pushup *doorway bi curl
When doing the pull DownsI saw from other videos you’re only supposed to lift your forearms upward and keep your upper arms to your sides at all times and try not to let them move at all.
I tried explaining to a few buddies who love bro splits and doing 15-20 sets per body part once a week to try full body. They think I’m crazy. To each their own I guess. I strongly feel that for a natural lifter reducing the volume per day and increasing the frequency is key.
Exercise 1 is dangerous for lower back and so is “pendulum inverted curl”. Viewers, please be careful about your lower back while doing the exercises demonstrated here
A few years ago I switched over from 3 way, to upper/lower body splits because it stopped making sense to me to train, say, shoulders and arms separately when all they need is to get a couple more sets after doing heavy push/pull movements for chest and back. After making the switch, my overall conditioning improved so much, that one day, after a leg workout, I still had a lot of energy and said fuck it, and jumped right into my upper body routine. I haven’t looked back since.
One thing I’ll say is don’t forget about intensity. That is a very important part of the equation along with frequency and recovery.
Almost 30 years of natural bodybuilding training, with very good results, told me that training a muscle one time a week is not a myth at all. On the contrary, it means eficiency per workout.
Guys, it seams you’ve forgot that, for exemple, a biceps trained Monday, is trained again (easier) in the same week (maybe Thursday) with back muscles. So with triceps and chest. And shoulders, that work every workout. So, at least in the uperbody area, the there’s no muscle that do nothing 7 day in a row. After 72 hours each muscle, although easier, is trained again.
Training a muscle 2-3 times a week (spliting the total number of sets over many days) implies that muscle is never trained in the stimulative reps area (80-90% of its capacity). Resulting too many reserve reps (reps one can do more after a finished set) that leads at best to endurance training, not hypertrophy.
You talk about “stay in the flow” method, but that’s a method for endurance sports mainly. In bodybuilding, we need to stay in the stimulative reps area and that depends on heavier weights and that need longer (than 72 hours) recovery per muscle.
In short, it’s better to train (not to destroy) a muscle once a week in the range of stimulative reps area than split its capacity in little nonstimulative parts (workouts).
I stopped doing splits and went to full body. I feel better, and I’m getting stronger. The older I get, the slower I recover too when I bomb a single muscle group.
Oki….YuM! I like that move! The muscle definition and being able to see the action of the muscles is hot! I’ve been a good student learning but damn! That was the 1st time I was truly distracted! #eyecandy #thankyousir! #screwdriver
Less strain on my trashed shoulders, release on the spine thanks to gravity, plus working both obliques and lower abs simultaneously to save time. Adding this one to my program immediately, while removing at least one other which I really wasn’t enjoying much anyway…
Lower abs feel great to stretch and so I started stretching them with weighted medicine balls. I lay on a flat bench with both arms behind my head and I raise the medicine ball. Whether you do it straight-arm or like a mantis by bending the elbows, you feel that right in the lower abs and it feels great. Now I use an inversion bench at 90° to the floor and do the same overhead medicine ball raise. A 10, 12, & 20lb ball work good if you want to go til failure, drop weight, and go to failure again, etc.
Great content, I have a really hard time keeping my heels down on hack squat, but have no issue with barbell squats. Any suggestion as to what the cause may be?
Could I split every workout for each body part for 3 sessions and do them randomly throughout the week even if i train chest and shoulders on consecutive days?for example chest/back on monday shoulders/arms tuesday legs/chest wednesday back/shoulders thursday arms/legs friday ect…
Hello jeff. I like all your videos thank you. I have a shoulder displacement because according to the bone specialist I broke my shoulder joint. He said he could not help me, but any way you have helped me with other injuries and I was hoping you can make a video to fix my shoulder and to help others who have this problem too. Thanks again Jeff!!!
Ima try some of these arm exercises. But I have to say, U be coming up with some weird unique exercises. However anyone can see ya passion foe training. Right on kinfolk
Hey Jeff, I have a pretty f’ed up shoulder. I used to race motocross full time and this actually cost me my career. I dislocated my shoulder, tore my labrum, popped the cartilage off my rotator cuff, and damaged my auxiliary nerve. I did get surgery done, so my shoulder is no longer loose. BUT since I damaged my auxiliary nerve, my shoulder is still paralyzed. So I have limited range of motion and can’t build any muscle in my front or rear deltoids or any other muscle surrounding my shoulder. Even though the feeling has come back in my shoulder significantly since the injury, Every doctor I’ve seen pretty much said there is nothing that can be done about this. I was wondering if there is anything at all that you could recommend for me. This injury effects everything i try to do in the gym
So, to recap: Do the movement as warm-up for shoulder involving exercises. How to: lift the weight in hammer curl fashion, then transition to abduction and ends in W raise. Sets: 1-2 Reps: 10-15 Weight: 2/3 of your usual weight for lateral raise. e.g.: Lateral Raise 15kg, warmup 10kg.
Good physic! All i need to do is Photoshop my mug over yours and I’ll have your body within 5 minutes! Lol. I’m joking i look great, but not as great as you. But if you’re right with this advise in a few months to year I’ll have your physic in a year or so. I praise you. #athean-xtm
Creatine raises the risk for heart disease, cancer, liver damage, and stroke. It can also cause testicular shrinkage and breast enlargement in men. No thanks I’ll stick to tuna and eat in moderation.
My lower back killing me i tried many things even one of your videos man i got this small balls in that spot it hurt more and more each day. Any sugesstion
So if i train three days a week full body 1 Push ups 2 Squats 3 pull ups 4 lunges 5 Handstand push ups 6 Leg raises and do 7 sets or cycles of this totally end this week with 21 sets in each exercise i will get more muscular and stronger??
I am doing home workout without equipment about 45 minutes everyday to loose fat which is about 25% in my body. If I take protein and creatine, would this help me to gain muscle while loosing fat?
You asked what the viewers want to see: Not just ‘man to man’ talks. Do you not train female athletes? Why not make strength training & fat loss videos ‘man to woman’ talks.
I agree with the other commenters who note that Adam interrupted Sal several times and prevented him from finishing a sentence. That is very annoying and Sal is remarkably calm about it. Perhaps he’s used to it. I’ve noticed on their podcast that Adam frequently speaks at length and doesn’t say much. He seems to like the sound of his voice.
How can you manage to successfully hit all the major muscles with compounds and isolation work while also doing abs and a little bit of cardio in one workout every single time? It would take ages. Would appreciate if someone sheds some light on this one for me.
I can’t wait for my new free-standing Power Tower Dip Station Pull Up Bar to arrive!! (giggling like a girl) Now I know what those front-facing handles can be used for other than dips… Variety is da spice-of-Life…especially for something as redundant as lifting heavy objects repeatedly. Gotta keep it fresh!! Thanks again Jeff…you da Man!!
Your the best bro… I am 53 tomorrow and i am stronger than I ever was in my 30’s….M W F workouts and i hit every body part and superset half of my workout….Thanks bro!
Kuddos to you guys posting/sharing on YouTube. It has been a game changer in the way I train myself and my fighters, it has certainly answered some of the work out questions on routines I see being posted, and fixed the way I was performing my exercises. By adding the critiques, tips and pointers. Awesome, humbled, and thankful.
I’m trying to study Jeff’s form and spaz is moving around too much. Jesse please try to keep it simple, we need to see Jeff’s movements a few times from different angles.
Always an incredible lesson in mechanics! Tools for the tool box! Any suggestions for a NON latex heavy bands company to buy from. I’m allergic to latex.
Guys, can be optimal split all my hypertrophy training, based in your volume/frequency (Dr.Mike Israetel) landmarks about 5/6 days per week, 2 or 3 small sessions each day? I workout in my home!
I agree frequency is crucial but we shouldn’t forget the cons here. People will pick only big movements leaving nothing in terms of different angles, movement patterns and variety in general. The second problem is, you can easily overtrain if you’re not sleeping and eating right. Repetitively destroying your muscle fibers before they had a chance to heal from the previous workout eventually leads to a crash.
Hi Jeff! I have a question about the shoulder joints, the reason is this: there is a problem with pull ups and similar exercises, as if the joint is coming out from the clavicle, and I cannot continue to do the exercise, tell me the reason and how to fix it, thanks!
Incredible..this guy’s tips saved me from an operation on my lower back last year and now he does it again with my shoulder condition/rotator cuff problem. Thanks so very much for all the advice, simply amazing
Hi, I recently started weightlifting for the first time in my life. I’ve been doing it for a month and a half. I usually will split like Back and bi, chest and triceps, then legs, things like that. Just to clarify, according to this I should be doing all of them in one day for less sets? I usually hit each thing twice a week.
“Where are you getting your glucosamine from?” I get mine from home made beef bone broth. Where do you think the glucosamine in your supplement comes from?
Agree with the back weak link perspective on the Back Squat. I was never able to continue progress upping numbers for them without SIGNIFICANT adjunctive Good Morning and Lumber Extension training.
Conversely, that was never really a problem with Leg Presses and Hack Squats.
When I’m off supplements, I keep imagining myself missing something. And when I’m on supplementation, I feel like I shouldn’t. Meanwhile all I take is creatine. Thank you Jeff for making me feel good again. I workout twice a day (moderate/high intensity) 5-6times a day.
What would be an alternative for Hack squats? I have a home gym with a squat rack, smith machine, leg press, leg extension/hamstring curl machine. Great informative video!!
So, I tore all the tendons and muscle connections around my shoulder joint on both shoulders due to a work accident (a work pallet went out of control and it’s 2000lbs in motion tried to kill me; it was too big to dodge so I put my hands up on it, and braced to keep it from cutting me in half on shelving behind me. The weight pushed my arms so far back that it dislocated my shoulders and tore all the ligaments free.) so shoulder work is really important for me. However, my Physical trainer for my recovery was adamant that the exercise you’re doing there? Shouldn’t be done with more than 5 lbs of weight because after 5lbs of weight you start engaging the Bigger muscle groups of the back; when it comes to target Just the muscles relevant to shoulder function, its about perfect form and lighter weight to keep the back muscles from engaging to support the shoulder. He also has me lay on my side, on a bench-” rest ” elbow on my rib cage and without moving the elbow, let the weight down till my forearm is parallel with my stomach, then raise it back up to my forearm is parallel to the floor. This exercise engages only the shoulder socket and its soft tissues which when you’re having a shoulder problem, your back muscles already over engage in order to support and make up for the shoulder weakness.
I think the way you guys prescribed this without briefly discussing any programming is a bit confusing. If you did an old school full body using your example of 7 work sets per body part that is one hell of a long session you would be in the gym for 3 hours! Legs, Back, arms, Shoulders, Chest etc all 7 work sets and warm ups? I believe a bit of further explanation is needed.
Mine actually hurts in the lower range. Laying on my back I cant even raise a 5lb. dumbbell without extreme pain. Or pushing a lawn mower in a very upright position. Tore mine 30 years ago. One otoscopic surgery made it worse so I let it be. 20 lbs. is all I can one arm overhead press. Sucks.
Since I found this video 3 months ago I added it to my schedule and I’ve been doing these exercise every since, guess what, I’m feeling so freaking great and I feel I gained good amount of mass muscles, thanx Athlean X
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The problem with the final doorframe exercise is grip strength. It does work the bicep but it requires rock climber grip strength to hold on to the frame more than a few reps.
HI Jeff my name is Ankit i have just started my fitness journey. Im big fan your Athlean x video i try to follow some of them also. Can u make a video on which exercise plan should beginner follow to make a base and then jump on to advance level and one Checklist video for people who are beginning there fitness journey.
There is no way you can train a muscle group more than 1x per week, if you train the sets to failure…trust me, I’ve tried and burned out very very fast…the only way this can be done is by lowering the intensity, so you can do more frequent workouts…I may try it for a bit…see how it goes…maybe stop a couple of reps before failure…or alternate between failure workouts and not going to failure..depends on recovery…when you increase frequency, recovery is extremely important…and you have to cut down on something drastically..whether it’s volume or intensity or both.
Creatine mono makes me hold a lot of water. Once off it a week or so I get my hard defined look again. Didn’t seem to hold much water with creatine ethyl ester though… Not sure if that stuff is still around…
Everyone should be taking creatine daily in my opinion, working out or not,its made a world of difference in my abilities! Just saying and if you are working out it’s even better!
Adam you’re a rude prick. Let Sal finish his statement. Adam, you don’t know everything and Sal started to say something interesting and you interrupted him several times. Yep, that’s being a rude prick. Learn some damn manners.
I have a pair of 50 lb dumbbells do you think that this is enough wait to get a very efficient workout? I plan to execute all of these exercises. And plus I don’t have much space and cleaned out my storage locker and what was my workout rooms is now my new storage locker!
You better start coming up with names for these exercises. It’s kind of hard to talk about them, or refer to them, if a person has to explain the exercise every time they bring it up.
Anyone know if this helps with pain from benching in like the bottom part of the rotator cuff at the end of the down motion as the bar comes to your chest?
Kudos for the Video clip! Sorry for chiming in, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (just google it)? It is a smashing one of a kind product for learning how to get ripped abs without the normal expense. Ive heard some extraordinary things about it and my BF after a lifetime of fighting got great results with it.
Remember subscribing to this channel when Jeff was doing this out of his basement and his videos would help me alot Haven’t seen one of his videos in years and his subscriptions surprised me Is he the fitness YouTuber with the most subscribers?
Hanging is fine as long as you are retracting your scapula to prevent shoulder injury…. that abs shiit workout is lame… try a full leg raise to bar then to inverted hang on knee…. much harder and effective
I gotta tell you, this stuff is frustrating to get on top of. To combat the “broscience” counter argument I was reading today about the peerj study out of Brazil that showed no size difference for trained men (sample size of 16) that lifted (equal volume) once vs twice a week x 10 weeks. The authors for point out the Gentil 2015 study that showed greater STRENGTH with twice a week training. Anecdotal gets a bad wrap but I’m leaning towards following trainers like you guys who have both the science and actual application experience. Thanks for sharing your advice
I’m sorry but this BS about training more for more muscle growth. Body splits are around for a reason…. to minimise the impact on the CNS. Guys like reg Park, bill pearl, Steve reeves trained whole body parts three times a week but that was due to the limitations placed on them at the gym during the time as the gyms come Tuesdays and Thursday were for women only. Body splits ease the effect on the joints and the impact on the body and if your training compound movements what’s to say that your not also training shoulders and triceps on the same day your training chest and vis Versa your training also your chest on back and shoulder days
To sum up my end verdict is hit your bodyparts as frequent as you can this once a week thing is overated.I just wonder with this approach when will you have the time and energy for the rest of bodyparts i dont want to go 7 days a week at the gym i want my sunday off and it looks the 6 days wont be enough lol.
I’m a big proponent of full-body workouts. But hitting a body part for 7 sets 3x week is a bit much. You want to do compound exercise mostly (Mindpump has talked about this). Thereafter, I focus on one part (back, chest, or shoulders) and hit ONE of those for 6 sets overall. Other body parts, maybe 2 sets, sometimes even 1 set. The key is recovery, so stimulate but not annihilate. The next time, I focus on another body part with up to 6 sets. With squats and deadlifts included in the workout, I can do a total of 14-16 set a session before I become too tired and be recovered for 2 days later. But fullbody 3x week, the principle works!
Alpha destiny also swear by this but I dont know man… Squats dead bench arms calves Overhead press in the same day… I dont know I dont think I can give it my all and focus completely I think I would just lose focus and gas out after 1 big move x 7 sets and just fuck around for the rest and phuuck I mean hitting everything in one day would take what 3-4 pfucking hours I allready spend around 2 hours doing 2 bodyparts I mean think about it 7 sets of squats 7 of dead 7 of bench 7 of curls 7 of triceps skulls 7 of shoulder press 7 of calves 7 of pullups those are big cant miss exercises it just seems impossible to include them in 1 workout maybe 1-2 sets of each but still I dont think you can focus properly on what you train and you just jump around from one thing to another….. I need more convincing lol:)))
I love Jeff’s videos. I like many people have a busy life. Wife, kids, full time job, ect. I have limited time to train so I have to make it count. But just for an example, by following Jeffs advice, my bench has gone from 165 x 8 to 225 x 8 in a little over a year. And I only get about 40 to 45 min every 2 to 3 days at the gym. But I bust my ass while I’m there. Like he’s said in other videos, the one of the biggest factors in your progress is intensity and effort. Lift with a purpose. Thanks Jeff.
I disagree with #4 Farmers Carries. You wouldn’t walk around with heavy objects like that in a warehouse or on a farm. Weight ultimately centers on your back/spine. Poor way to lift heavy objects. #6 1 Arm Incline Bench Press is also questionable. He seems to be struggling for balance. Using two arms locks you into place and allows more focus on the muscle.
My only criticism of the full body, is why do i never see a big guy at any gym training this way? You cannot always blame steroids. all the meatheads train with bro-splits.
I would love a video explaining who should be taking what supplements and why. I’m on a health journey and have changed many things including my nutrition, sleep, and workout routine but I’m still pretty much clueless about supplementation. Currently I supplement with a variety of vitamins and minerals + fish/krill oil and turmeric. Thank you for all of your great content!!
your team are advocates for FB workouts, but what about an upper body vs lower body split. Pros? Cons? The same? I see upper and lower body having the advantage of emphasizing more strength towards your work out as opposed to being more tired towards the end.Also, less time spent in the gym
No body’s body can build muscle in 2 days after injuring muscle impossible it won’t permit it.. even stiches after injuring the skin takes 10days to heal..
My shoulder stretch and warm up: stretch levator scapulae, stretch of biceps and triceps, straight arm shoulder depression on dip bars, serratus anterior push ups, rotator cuff and then proceed with normal shoulder exercises.. without these I will never work shoulders due to pain.
What you explained in this video was so game changing for me. Prior to finding MAPS i was already searching out full body routines due to the research done on it. I’ve not only gotten stronger and grown more on using this principle but my joints and tendons are thanking me. Try maximally stressing a specific joint/tendon in a muscle group for “beast mode” 20 set muscle specific workouts and watch what happens 1-3 years into it…
Interesting points, but for me training each muscle group 3 times a week is not only overkill, but also extremely time consuming.For what I can tell, I’ve made serious gainz from training each muscle group 1 time per week, and I am by no means a newbie.. But anyway do what it works best for you!
I wish there was a workout programs for those who exercise in their apartment gym with a very limited gears. Like in my apertment gym there are only dumbbells, adjustable bench press, and one multifunctional exercicse mechine which is also limited and small due to the size of room.
Where I can find and download a series of workouts for a small equipted gyms?
I am 50 and have so little core strength that I can’t hold my posture correct just sitting. Do you have beginner core exercises? I have the add difficulty of I carry all my extra weight in my belly.
I ran into this problem today trying a lower average exercise. I was lying on my back try various leg lifts and KILLED my lower back as I’m terribly out of shape. I’ll try this tomorrow!
uhm, i’d be intrested in creatine effects in people who don’t consume meats.
have not eaten any meat since i was 5 and my last more serious workout era, i took creatine and it really helped me focus on the workouts and got them to a better length, also seemed to boost recovery by alot.
Don’t know how I’ve missed this video before. Can hardly wait til 4 am to try this out. been doing exercises you’ve already recommended every day but this is totally different. CAn’t wait!!
5’10”,average built,74 kgs,lean,30% fat I guess,indian,want to build up lean muscles,what weight should I start with dumbbells as a beginner?can this workout help me in building up a lean muscle body with an additional 5 kg?
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Hey, I was just wonderinh do you do all of these with the same amount of weight or are you supposed to switch for different exercises?
Been working out and lifting weights for about 3 months now… I went from 270 lbs to about 257 with actual muscle gain! I’m so proud of this and I’m only gonna get better! Thanks for these guides, I think I’m finally ready for supplements.
He just keeps right on giving the class as he does the exercise w/ out missing a beat. Hhhh…welp! What one man can do, another can do!
Can you do a video on best way to build hamstrings. Also, how to fill up that glute ham tying part. No matter what i do my hamstrings don’t grow as much.
Jeff is so fucking real with his workouts that I have been watching him for 3 years and I have never seen 1 comment about him being on steroids
Whatever is synthetic is bad for the human organism, therefore creatine is bad for you. See the possible side effects and see if you are happy with that. I bought a bag of creatine, took it for 2 days and noticed some unexpected changes the way I felt, then googled the side effects and threw it to the trash bin where it belongs.
These guys are pretty accurate for what a lot of guys do that lift naturally. Here is my split and it has given me a great physique (6’1” 210 lbs w/5-7% body fat). Push/Pull/Legs/Off, so each muscle group gets hit twice every 8 days (96 hours between each workout) with 8 sets for chest, 6 for delts and 6 for triceps and then I end the workout with 3 sets of dips. 11 sets for back, 6 for traps and 5 for biceps and then end with 4 sets of pull-ups. 12 sets for legs. Also, one thing that I want to share that has helped me as far as nutrition is that as soon as I’m done lifting I eat 2 cups of white rice right away in the gym, then I wait about 10-15 minutes and have my protein, nuts and veggies. Hope that helps someone.
Who are these people giving thumbs down..?
This guy putting these all real authentic information & guidance for free and people still not happy. Sad.
If you are fat (yes happens to us skinny dudes that couldn’t gain a lb) you can get instant bang by getting swoll. If you got the gut or the moobs, traps, chest, lats, and shoulders growth quick displaced some of that droop and the appearance will rapidly shift. I think creatine or T supplements can get you there faster. Meanwhile, work on the diet and eat more greens, first. Maybe loose the carbs and adopt intermittent fasting.
The goal in improvement of appearance quick improve does motivational wonders
But isn’t this co-dependent on how much muscle damage you have done in your last training session? If muscle recovery works like dermis (skin) repair; then when the t-cells have finished repairing the skin; there is still a delicate scab that needs to be left alone until the flesh turns back to what we recognise as skin. Won’t that be the same with fibre tears in the muscle? So in 24 to 72 hours your immune system might have finished its job; but the newly repaired tears might still be delicate, or like wet mortar between bricks, that hasn’t fully healed yet.
I like your style of explaining and let both scientific and personal experience be part of the topic being discussed. Keep up the great work!
I’ve been cutting my Weight for a year now and now I’m ready to go to that next level of putting the weight back on with a new diet new work outs and now finally starting supplements I tried taking supplements when I didn’t care to work out thinking it would run it’s corse but that is false get a work out planed and in place and a good nutritional diet then after that then start taking it
i just started your program and took my day 1 picture a few days ago, I can’t wait to see my 30, 60, and 90 progress pictures! Thank you so much for everything you do and changing my life!
Im just starting out but mine is just like you said. I take them and they push me to make myself to watch what i eat and to work out because if i dont its just a waste a d i dont like losing money
Tremendous as always Jeff. Many thanks. Congrats on your twins! Best to you and your family! Fatherhood is of of life’s greatest privileges. Enjoy Sir!
Geez….I’m thinking maybe the hack squat machine at my gym is broken… because I don’t need to add weight it’s so damn heavy! Guess I’d look silly with just bands? Lol! Thanks a million for sharing and just kidding… gonna give it a try… quadzilla here we come!:-)
Do you have a vid explaining the different terminology like eccentric movement vs other types of movement, because I am just guessing what you mean
With the farmers carry if you don’t have space to walk you can run in place and bring your knees high. This becomes a very demanding exercise.
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CREATINE is AWESOME ON MY BODY..I was WORKING OUT AT WORK WHILE OVER DOING IT ON THE LOADS ONCE I got home I WENT STRAIGHT TO MY WIEGHT BENCH AND MY WORKOUT ROUTINESWERE THE SAME AS THE BIG GIANT BODY BUILDERS EVEN THOUGH THEY STRESSED DO NOT DO MY ROUTINES IT TAKES TIME TO GET HERE, I WAS LIKE F@#$ YOU, I DID THERE EXACT ROUTINES THEY WERE DOING! I WAS TAKING CREATINE, ANDROL, AND I WOULD JUMP FROM ONE SUPPLAMENT TO ANOTHER ONE and MY BODY ACTUALLY ADAPTED TO THE WAYS AND PAIN AND SUFFERING I WAS PUTTING IT THROUGH. OH! NUMBER ONE SUPPLEMENT EVERYONE SHOULD TAKE I THINK IS AMINO ACIDS..
Banded hack squats are my go to. It allows you to train close to failure without form break down or other muscles giving out before the quads.
Is there a degree of elevation you recommend for targeting quads in the squat? I have seen Prime carries a squat wedge in differing elevations and like the idea of barefoot lifting vs putting on squat shoes.
This is how I trained starting about 6 years ago….where I train the body parts 3 times a week….and people thought and think I’m crazy. Well I got in and out of the gym for my lifting sessions in 45 minutes if I was pressed for time. And even now, two months postpartum, having not hit weights hard for that time, I still have more muscle then most of the people at my gym. Just saying.
Hi Jeff! First thanks for all the time you put in extending the knowledge.
Had a question about the exercise. In the video you’re look downwards. Does this affect in any way the tension in your neck?
Thanks again!
Thanks buddy. Some great tips there. I love dumbell exercises. I don’t have the room for a big gym setup, so I have a large collection of free weights and dumbells instead. Good stuff.
Thank you for this Joe, loved it. 3 quick questions.
1) I am a gym owner and i am looking to get a Hack Squat for my Gym, Any you would recommend?
2) Where do you stand with SL Split squats and how could I improve the profile of them?
3) How do you could about enrolling onto a RTS Course? I am Uk based.
Thank you Love your stuff
Hi Jeff, thanks for this video. I love how you simplify everything. One question, I’ve been working out for years but never considered any supplements other than Protein. I just started taking creatine, couple weeks ago. I am on just 5 gram a day. I usually take it post workout, then I take the protein smoothie. Would you recommend taking creatine, on the day I don’t go to the gym as well? Thank you
I just did the warm-up and my shoulders feel impeccable! This will really help me learn handstand push-ups now… Thanks Jeff! That Sunday…
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You guys are for getting that you can’t isolate body parts. So if I do standing curls, even if I do them with the strictest of strict form, I still wind up working my chest, shoulders and legs will trying to keep good posture; if I do pull ups, especially narrow, I wind up using my chest and even triceps; if I do squats, I wind up using my lats, stomach, and traps; If do bench presses, I still wind up using my biceps, lats, lower back and other muscles. I do full body work outs (with iron weights) 2 times per but, but if you do split routines, you still wind up woring each muscle group more than once per week. Bicep day is works more than just your biceps; bicep exercises are dependent upon at least a static contraction in your other muscle groups while the bicep performs a moving contraction.
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I’d love to see a full body workout geared towards triathlon. I’m always trying to find more time for the gym (as increased strength seems to increase running and cycling economy) but that takes away time from the cardio sessions needed for triathlon. Jeff, help a fellow Jeff out!!
I need to find a way to do this without special machinery. Guess I’ll have to visit the local playground and look like a fucking pedophile again.
Notes to Self:
Biceps:
Inclined Eccentric Curl 0:57
Cable elevator curl 2:43 (Tip: Bend the wrist back & minimize forearm contribution)
Triceps:
Rowing Push down 1:47
Rotational push down 3:43
Bodyweight Variations:
Inverted Chin Curl 5:06
Pendulum Inverted curl 5:21 (tip: hold Contraction for a sec at top)
Pounding Triceps Trunk Lift 6:12
Wide elbow wall Pushups 7:25 (tip: stay taller and steeper to wall)
Doorway Bicep Curls 8:10
*incline ecentric dumbbell
*rowning pushdown tri with cable
*cable pull up elevated
*rotational pushdown cable
With body
*inverted shin curl. Belgium
*bounding tri pullup trunk
*wide elbows wall pushup
*doorway bi curl
When doing the pull DownsI saw from other videos you’re only supposed to lift your forearms upward and keep your upper arms to your sides at all times and try not to let them move at all.
How is it possible 995 people gave a thumbs down to this video. You guys should try the exercises first. They are pretty tuff but great
I tried explaining to a few buddies who love bro splits and doing 15-20 sets per body part once a week to try full body. They think I’m crazy. To each their own I guess. I strongly feel that for a natural lifter reducing the volume per day and increasing the frequency is key.
Exercise 1 is dangerous for lower back and so is “pendulum inverted curl”. Viewers, please be careful about your lower back while doing the exercises demonstrated here
A few years ago I switched over from 3 way, to upper/lower body splits because it stopped making sense to me to train, say, shoulders and arms separately when all they need is to get a couple more sets after doing heavy push/pull movements for chest and back. After making the switch, my overall conditioning improved so much, that one day, after a leg workout, I still had a lot of energy and said fuck it, and jumped right into my upper body routine. I haven’t looked back since.
One thing I’ll say is don’t forget about intensity. That is a very important part of the equation along with frequency and recovery.
I’m a huge fan of your training knowledge…….. keep going and make us more aware about the training procedures and muscular anatomy
Almost 30 years of natural bodybuilding training, with very good results, told me that training a muscle one time a week is not a myth at all. On the contrary, it means eficiency per workout.
Guys, it seams you’ve forgot that, for exemple, a biceps trained Monday, is trained again (easier) in the same week (maybe Thursday) with back muscles. So with triceps and chest. And shoulders, that work every workout. So, at least in the uperbody area, the there’s no muscle that do nothing 7 day in a row. After 72 hours each muscle, although easier, is trained again.
Training a muscle 2-3 times a week (spliting the total number of sets over many days) implies that muscle is never trained in the stimulative reps area (80-90% of its capacity). Resulting too many reserve reps (reps one can do more after a finished set) that leads at best to endurance training, not hypertrophy.
You talk about “stay in the flow” method, but that’s a method for endurance sports mainly. In bodybuilding, we need to stay in the stimulative reps area and that depends on heavier weights and that need longer (than 72 hours) recovery per muscle.
In short, it’s better to train (not to destroy) a muscle once a week in the range of stimulative reps area than split its capacity in little nonstimulative parts (workouts).
I stopped doing splits and went to full body. I feel better, and I’m getting stronger. The older I get, the slower I recover too when I bomb a single muscle group.
Oki….YuM! I like that move! The muscle definition and being able to see the action of the muscles is hot! I’ve been a good student learning but damn! That was the 1st time I was truly distracted! #eyecandy #thankyousir! #screwdriver
exactly what I was looking for… damn it… finally.. with my lower back problems that’s the only thing that looks reasonable to begin with
Less strain on my trashed shoulders, release on the spine thanks to gravity, plus working both obliques and lower abs simultaneously to save time. Adding this one to my program immediately, while removing at least one other which I really wasn’t enjoying much anyway…
Lower abs feel great to stretch and so I started stretching them with weighted medicine balls. I lay on a flat bench with both arms behind my head and I raise the medicine ball. Whether you do it straight-arm or like a mantis by bending the elbows, you feel that right in the lower abs and it feels great. Now I use an inversion bench at 90° to the floor and do the same overhead medicine ball raise. A 10, 12, & 20lb ball work good if you want to go til failure, drop weight, and go to failure again, etc.
Great content, I have a really hard time keeping my heels down on hack squat, but have no issue with barbell squats. Any suggestion as to what the cause may be?
Could I split every workout for each body part for 3 sessions and do them randomly throughout the week even if i train chest and shoulders on consecutive days?for example chest/back on monday shoulders/arms tuesday legs/chest wednesday back/shoulders thursday arms/legs friday ect…
Hello jeff. I like all your videos thank you. I have a shoulder displacement because according to the bone specialist I broke my shoulder joint. He said he could not help me, but any way you have helped me with other injuries and I was hoping you can make a video to fix my shoulder and to help others who have this problem too. Thanks again Jeff!!!
Ima try some of these arm exercises. But I have to say, U be coming up with some weird unique exercises. However anyone can see ya passion foe training. Right on kinfolk
Hey Jeff, I have a pretty f’ed up shoulder. I used to race motocross full time and this actually cost me my career. I dislocated my shoulder, tore my labrum, popped the cartilage off my rotator cuff, and damaged my auxiliary nerve. I did get surgery done, so my shoulder is no longer loose. BUT since I damaged my auxiliary nerve, my shoulder is still paralyzed. So I have limited range of motion and can’t build any muscle in my front or rear deltoids or any other muscle surrounding my shoulder. Even though the feeling has come back in my shoulder significantly since the injury, Every doctor I’ve seen pretty much said there is nothing that can be done about this. I was wondering if there is anything at all that you could recommend for me. This injury effects everything i try to do in the gym
So, to recap:
Do the movement as warm-up for shoulder involving exercises.
How to: lift the weight in hammer curl fashion, then transition to abduction and ends in W raise.
Sets: 1-2
Reps: 10-15
Weight: 2/3 of your usual weight for lateral raise. e.g.: Lateral Raise 15kg, warmup 10kg.
Good physic! All i need to do is Photoshop my mug over yours and I’ll have your body within 5 minutes! Lol. I’m joking i look great, but not as great as you. But if you’re right with this advise in a few months to year I’ll have your physic in a year or so. I praise you. #athean-xtm
Creatine raises the risk for heart disease, cancer, liver damage, and stroke. It can also cause testicular shrinkage and breast enlargement in men. No thanks I’ll stick to tuna and eat in moderation.
My lower back killing me i tried many things even one of your videos man i got this small balls in that spot it hurt more and more each day. Any sugesstion
Wish this guy had been about when I first started training 35years ago…”time travel is possible with external rotation and facepulls “
So if i train three days a week full body 1 Push ups 2 Squats 3 pull ups 4 lunges 5 Handstand push ups 6 Leg raises and do 7 sets or cycles of this totally end this week with 21 sets in each exercise i will get more muscular and stronger??
It’s funny to imagine Jeff going everywhere wearing only long black pants and a microphone chord… Taking out the trash… The grocery store…
I am doing home workout without equipment about 45 minutes everyday to loose fat which is about 25% in my body. If I take protein and creatine, would this help me to gain muscle while loosing fat?
My shoulder hurts once it is over my head. For example if I make the movement of shoulder press without any weight, it gives me excruciating pain
You asked what the viewers want to see:
Not just ‘man to man’ talks. Do you not train female athletes? Why not make strength training & fat loss videos ‘man to woman’ talks.
I agree with the other commenters who note that Adam interrupted Sal several times and prevented him from finishing a sentence. That is very annoying and Sal is remarkably calm about it. Perhaps he’s used to it. I’ve noticed on their podcast that Adam frequently speaks at length and doesn’t say much. He seems to like the sound of his voice.
How can you manage to successfully hit all the major muscles with compounds and isolation work while also doing abs and a little bit of cardio in one workout every single time? It would take ages. Would appreciate if someone sheds some light on this one for me.
I can’t wait for my new free-standing Power Tower Dip Station Pull Up Bar to arrive!! (giggling like a girl)
Now I know what those front-facing handles can be used for other than dips…
Variety is da spice-of-Life…especially for something as redundant as lifting heavy objects repeatedly.
Gotta keep it fresh!! Thanks again Jeff…you da Man!!
Your the best bro…
I am 53 tomorrow and i am stronger than I ever was in my 30’s….M W F workouts and i hit every body part and superset half of my workout….Thanks bro!
I did 5 sets of 12-15 reps today, man my rotator cuff were on fire. Such a fantastic exercise for the rotator cuff/shoulders, thanks Jeff!
I’m a beginner and if I do these exercises in the order they are listed (say 3 times per week) is that a reasonable workout routine?
I only have access to dumbbells and a bench and am trying to decide if I can start working out effectively and what exercises I should be doing
Kuddos to you guys posting/sharing on YouTube. It has been a game changer in the way I train myself and my fighters, it has certainly answered some of the work out questions on routines I see being posted, and fixed the way I was performing my exercises. By adding the critiques, tips and pointers. Awesome, humbled, and thankful.
I’m trying to study Jeff’s form and spaz is moving around too much. Jesse please try to keep it simple, we need to see Jeff’s movements a few times from different angles.
Always an incredible lesson in mechanics! Tools for the tool box! Any suggestions for a NON latex heavy bands company to buy from. I’m allergic to latex.
I noticed most average males that do some regular physical work tend to have more muscle and look much more fitter that these dickheads..
Guys, can be optimal split all my hypertrophy training, based in your volume/frequency (Dr.Mike Israetel) landmarks about 5/6 days per week, 2 or 3 small sessions each day? I workout in my home!
I agree frequency is crucial but we shouldn’t forget the cons here. People will pick only big movements leaving nothing in terms of different angles, movement patterns and variety in general. The second problem is, you can easily overtrain if you’re not sleeping and eating right. Repetitively destroying your muscle fibers before they had a chance to heal from the previous workout eventually leads to a crash.
Hi Jeff! I have a question about the shoulder joints, the reason is this: there is a problem with pull ups and similar exercises, as if the joint is coming out from the clavicle, and I cannot continue to do the exercise, tell me the reason and how to fix it, thanks!
Incredible..this guy’s tips saved me from an operation on my lower back last year and now he does it again with my shoulder condition/rotator cuff problem. Thanks so very much for all the advice, simply amazing
I tried this. I guess I was doing it wrong I felt like I wasn’t accomplishing anything. My gym has a “total gym” for abs I went back to that.
Hi, I recently started weightlifting for the first time in my life. I’ve been doing it for a month and a half. I usually will split like Back and bi, chest and triceps, then legs, things like that. Just to clarify, according to this I should be doing all of them in one day for less sets? I usually hit each thing twice a week.
“Where are you getting your glucosamine from?”
I get mine from home made beef bone broth. Where do you think the glucosamine in your supplement comes from?
I’ve heard these guys say “well studies show this and that” but never provide actual sources
At least post a link to the aforementioned study. Anybody can say “studies show…” without providing the source
This guy is awesome. He’s all about realistic building on all levels, love his videos. I love to lift but started out as a skinny geek too.
Agree with the back weak link perspective on the Back Squat. I was never able to continue progress upping numbers for them without SIGNIFICANT adjunctive Good Morning and Lumber Extension training.
Conversely, that was never really a problem with Leg Presses and Hack Squats.
When I’m off supplements, I keep imagining myself missing something. And when I’m on supplementation, I feel like I shouldn’t. Meanwhile all I take is creatine. Thank you Jeff for making me feel good again. I workout twice a day (moderate/high intensity) 5-6times a day.
What would be an alternative for Hack squats? I have a home gym with a squat rack, smith machine, leg press, leg extension/hamstring curl machine. Great informative video!!
So, I tore all the tendons and muscle connections around my shoulder joint on both shoulders due to a work accident (a work pallet went out of control and it’s 2000lbs in motion tried to kill me; it was too big to dodge so I put my hands up on it, and braced to keep it from cutting me in half on shelving behind me. The weight pushed my arms so far back that it dislocated my shoulders and tore all the ligaments free.) so shoulder work is really important for me. However, my Physical trainer for my recovery was adamant that the exercise you’re doing there? Shouldn’t be done with more than 5 lbs of weight because after 5lbs of weight you start engaging the Bigger muscle groups of the back; when it comes to target Just the muscles relevant to shoulder function, its about perfect form and lighter weight to keep the back muscles from engaging to support the shoulder. He also has me lay on my side, on a bench-” rest ” elbow on my rib cage and without moving the elbow, let the weight down till my forearm is parallel with my stomach, then raise it back up to my forearm is parallel to the floor. This exercise engages only the shoulder socket and its soft tissues which when you’re having a shoulder problem, your back muscles already over engage in order to support and make up for the shoulder weakness.
I think the way you guys prescribed this without briefly discussing any programming is a bit confusing. If you did an old school full body using your example of 7 work sets per body part that is one hell of a long session you would be in the gym for 3 hours! Legs, Back, arms, Shoulders, Chest etc all 7 work sets and warm ups? I believe a bit of further explanation is needed.
Mine actually hurts in the lower range.
Laying on my back I cant even raise a
5lb. dumbbell without extreme pain.
Or pushing a lawn mower in a very
upright position. Tore mine 30 years
ago. One otoscopic surgery made it
worse so I let it be. 20 lbs. is all I can
one arm overhead press. Sucks.
Since I found this video 3 months ago I added it to my schedule and I’ve been doing these exercise every since, guess what, I’m feeling so freaking great and I feel I gained good amount of mass muscles, thanx Athlean X
I’d say the biggest myth in fitness is that working a muscle group 1x/week means that those muscles are only used 1x/week.
Volume and intensity will Trump any “frequency” protocol at least longterm.
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The problem with the final doorframe exercise is grip strength. It does work the bicep but it requires rock climber grip strength to hold on to the frame more than a few reps.
HI Jeff my name is Ankit i have just started my fitness journey. Im big fan your Athlean x video i try to follow some of them also. Can u make a video on which exercise plan should beginner follow to make a base and then jump on to advance level and one Checklist video for people who are beginning there fitness journey.
There is no way you can train a muscle group more than 1x per week, if you train the sets to failure…trust me, I’ve tried and burned out very very fast…the only way this can be done is by lowering the intensity, so you can do more frequent workouts…I may try it for a bit…see how it goes…maybe stop a couple of reps before failure…or alternate between failure workouts and not going to failure..depends on recovery…when you increase frequency, recovery is extremely important…and you have to cut down on something drastically..whether it’s volume or intensity or both.
Creatine mono makes me hold a lot of water. Once off it a week or so I get my hard defined look again. Didn’t seem to hold much water with creatine ethyl ester though… Not sure if that stuff is still around…
Everyone should be taking creatine daily in my opinion, working out or not,its made a world of difference in my abilities! Just saying and if you are working out it’s even better!
Adam you’re a rude prick. Let Sal finish his statement. Adam, you don’t know everything and Sal started to say something interesting and you interrupted him several times. Yep, that’s being a rude prick. Learn some damn manners.
I have a pair of 50 lb dumbbells do you think that this is enough wait to get a very efficient workout? I plan to execute all of these exercises. And plus I don’t have much space and cleaned out my storage locker and what was my workout rooms is now my new storage locker!
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You better start coming up with names for these exercises. It’s kind of hard to talk about them, or refer to them, if a person has to explain the exercise every time they bring it up.
Anyone know if this helps with pain from benching in like the bottom part of the rotator cuff at the end of the down motion as the bar comes to your chest?
Not to take anything away from the hacksquat, but without using bands the hacksquat fuck my knees more than any other movement.
I’ll try the bands and see if they alleviate the pain.
I love the biomechanic explanations regarding the torque applied to the movements and how to mitigate the force applied to the joints.
New subscriber inbound.
Kudos for the Video clip! Sorry for chiming in, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (just google it)? It is a smashing one of a kind product for learning how to get ripped abs without the normal expense. Ive heard some extraordinary things about it and my BF after a lifetime of fighting got great results with it.
Remember subscribing to this channel when Jeff was doing this out of his basement and his videos would help me alot
Haven’t seen one of his videos in years and his subscriptions surprised me
Is he the fitness YouTuber with the most subscribers?
Hanging is fine as long as you are retracting your scapula to prevent shoulder injury…. that abs shiit workout is lame… try a full leg raise to bar then to inverted hang on knee…. much harder and effective
I gotta tell you, this stuff is frustrating to get on top of. To combat the “broscience” counter argument I was reading today about the peerj study out of Brazil that showed no size difference for trained men (sample size of 16) that lifted (equal volume) once vs twice a week x 10 weeks. The authors for point out the Gentil 2015 study that showed greater STRENGTH with twice a week training. Anecdotal gets a bad wrap but I’m leaning towards following trainers like you guys who have both the science and actual application experience. Thanks for sharing your advice
I’m sorry but this BS about training more for more muscle growth. Body splits are around for a reason…. to minimise the impact on the CNS. Guys like reg Park, bill pearl, Steve reeves trained whole body parts three times a week but that was due to the limitations placed on them at the gym during the time as the gyms come Tuesdays and Thursday were for women only. Body splits ease the effect on the joints and the impact on the body and if your training compound movements what’s to say that your not also training shoulders and triceps on the same day your training chest and vis Versa your training also your chest on back and shoulder days
To sum up my end verdict is hit your bodyparts as frequent as you can this once a week thing is overated.I just wonder with this approach when will you have the time and energy for the rest of bodyparts i dont want to go 7 days a week at the gym i want my sunday off and it looks the 6 days wont be enough lol.
I’m a big proponent of full-body workouts. But hitting a body part for 7 sets 3x week is a bit much. You want to do compound exercise mostly (Mindpump has talked about this). Thereafter, I focus on one part (back, chest, or shoulders) and hit ONE of those for 6 sets overall. Other body parts, maybe 2 sets, sometimes even 1 set. The key is recovery, so stimulate but not annihilate. The next time, I focus on another body part with up to 6 sets. With squats and deadlifts included in the workout, I can do a total of 14-16 set a session before I become too tired and be recovered for 2 days later. But fullbody 3x week, the principle works!
Alpha destiny also swear by this but I dont know man… Squats dead bench arms calves Overhead press in the same day… I dont know I dont think I can give it my all and focus completely I think I would just lose focus and gas out after 1 big move x 7 sets and just fuck around for the rest and phuuck I mean hitting everything in one day would take what 3-4 pfucking hours I allready spend around 2 hours doing 2 bodyparts I mean think about it 7 sets of squats 7 of dead 7 of bench 7 of curls 7 of triceps skulls 7 of shoulder press 7 of calves 7 of pullups those are big cant miss exercises it just seems impossible to include them in 1 workout maybe 1-2 sets of each but still I dont think you can focus properly on what you train and you just jump around from one thing to another….. I need more convincing lol:)))
I love Jeff’s videos. I like many people have a busy life. Wife, kids, full time job, ect. I have limited time to train so I have to make it count. But just for an example, by following Jeffs advice, my bench has gone from 165 x 8 to 225 x 8 in a little over a year. And I only get about 40 to 45 min every 2 to 3 days at the gym. But I bust my ass while I’m there. Like he’s said in other videos, the one of the biggest factors in your progress is intensity and effort. Lift with a purpose. Thanks Jeff.
I disagree with #4 Farmers Carries.
You wouldn’t walk around with heavy objects like that in a warehouse or on a farm.
Weight ultimately centers on your back/spine.
Poor way to lift heavy objects.
#6 1 Arm Incline Bench Press is also questionable.
He seems to be struggling for balance.
Using two arms locks you into place and allows more focus on the muscle.
My only criticism of the full body, is why do i never see a big guy at any gym training this way? You cannot always blame steroids. all the meatheads train with bro-splits.
I would love a video explaining who should be taking what supplements and why. I’m on a health journey and have changed many things including my nutrition, sleep, and workout routine but I’m still pretty much clueless about supplementation. Currently I supplement with a variety of vitamins and minerals + fish/krill oil and turmeric. Thank you for all of your great content!!
your team are advocates for FB workouts, but what about an upper body vs lower body split. Pros? Cons? The same? I see upper and lower body having the advantage of emphasizing more strength towards your work out as opposed to being more tired towards the end.Also, less time spent in the gym
No body’s body can build muscle in 2 days after injuring muscle impossible it won’t permit it.. even stiches after injuring the skin takes 10days to heal..
My shoulder stretch and warm up: stretch levator scapulae, stretch of biceps and triceps, straight arm shoulder depression on dip bars, serratus anterior push ups, rotator cuff and then proceed with normal shoulder exercises.. without these I will never work shoulders due to pain.
What you explained in this video was so game changing for me. Prior to finding MAPS i was already searching out full body routines due to the research done on it. I’ve not only gotten stronger and grown more on using this principle but my joints and tendons are thanking me. Try maximally stressing a specific joint/tendon in a muscle group for “beast mode” 20 set muscle specific workouts and watch what happens 1-3 years into it…
Interesting points, but for me training each muscle group 3 times a week is not only overkill, but also extremely time consuming.For what I can tell, I’ve made serious gainz from training each muscle group 1 time per week, and I am by no means a newbie..
But anyway do what it works best for you!