yt:channel:e0TLA0EsQbE-MjuHXevj2A e0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2006-12-16T15:17:44+00:00 yt:video:_YUUNv9smng _YUUNv9smng UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2025-01-01T17:46:35+00:00 2025-01-02T06:41:51+00:00 Get "6 Pack Abs" in 22 Days! (DIET | WORKOUT) If you want to get a 6 pack and you're not sure which ab workout to do, give this one a try. This six pack workout is designed to do two things in just 22 days. The first is to help you develop stronger abs by training them through all of their functions. No ab function is left out as you work your way from your lower abs to your upper abs and not forgetting to hit the obliques as well. The second thing that this ab workout is meant to do is to help establish a habit over the course of 22 days. Research has shown that 22 days is the time period within one must stay consistent with something in order to turn that activity into a habit. If you can stick to this 6 exercise ab workout for just three weeks, you will start to see changes to your lifestyle and approach to workout out that could stick with you forever. Now, if you are starting out at a high body fat percentage, don't be discouraged by the fact that you won't be seeing your abs in just 22 days. The reality is that it will take you longer to achieve lower body fat levels to start to see visible abs, but by maintaining a consistent effort with this workout and by getting your nutrition in check, you will be well on your way to seeing your six pack abs. So, while you are following this 22 day ab workout, be sure to put a heavy emphasis on your nutrition and diet because, as I always say, you simply cannot out train a bad diet. A commitment to eating better will lead to you stripping away enough body fat to be able to see the abs that you are working so hard for. Once you've stripped away enough body fat, your abs will pop more and will be stronger as a result to sticking to this 22 day ab workout plan. The good news? Your body fat levels do not have ot be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of complete set of abs at body fat levels in the mid-teens. There are a total of 6 ab exercises in this ab routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end it predominantly influence your upper ab fibers. The key to getting 6 pack abs is that you perform them for the given rep or time range. If you can successfully complete the prescribed reps or time for a given exercises, simply wait 10 seconds before repeating that exercises again. If you, at any point, cannot complete the time or reps, you have reached extinction. Extinction simply means that you are done with that exercise and it's time to move onto the next one. If you are a beginner and you reach extinction on your first go, that's okay, you will get stronger and better as the 22 days progress and you'll be able to perform the exercise for longer as you continue. The exercises in this six pack ab workout are as follows: W Raises x 5 reps (lower abs) Black Widow Knee Slides x 30 seconds (bottom up rotation) Butterfly Sit-Ups x 10 reps (midrange) Seated Corkscrews x 30 seconds (obliques) Frog Crunches x 10 reps (upper abs) Power Overs x 5 reps each side (top down rotation) This entire ab circuit is to be performed just one time through, however, remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time for each. In this case, again, you would rest 10 seconds and repeat the exercise until you couldn't finish what was prescribed. This is a killer ab workout but it's an ab workout that everyone can do, regardless of what body fat level or ability level you are at right now. Get Abs in 22 Days - http://athleanx.com/x/22-day-ab-workout Subscribe to this channel here - http://bit.ly/2b0coMW If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published. yt:video:8Tbml_pGdwg 8Tbml_pGdwg UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-30T20:55:15+00:00 2025-01-02T04:26:49+00:00 Use THIS On Lat Pulldowns For Bigger Lats When it comes to the lat pulldown, the equipment that you use can have a big effect on how you train your back. The lat pulldown is most often performed using a standard bar, but I think that you can unlock greater muscle building potential using a different attachment. While there is nothing wrong with using the standard bar, I think you can make the exercise more effective by using a narrower grip. If you don’t know exactly how narrow your grip should be, I implore that you use a triceps pushdown bar instead. This will force a narrower grip which will allow for more stretch on the lats at the top of the exercise as your elbows are in front of your body and will keep the elbows tight to your sides, activating the lats more. If you want to build bigger lats, specifically, then switching to the triceps pushdown bar just might be the move you need to make in order to build a bigger, wider back. For more tips on building muscle, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:DZyzy_ZyhcI DZyzy_ZyhcI UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-29T18:34:25+00:00 2025-01-02T03:05:00+00:00 4 Step Body Fat Solution (GET LEAN IN 2025!) If you want to lose weight in 2025 then here are four simple steps that you will want to use to drop body fat and get in shape fast. This video will show you the exact amounts of protein, water and carbs that you will want to eat if you are interested in losing weight in the new year. It starts with recognizing where you struggle with eating right now. 99 out of 100 people tend to have difficulties with carbohydrates, either in eating too many of them or not knowing how to stop eating them once they start. That said, carbohydrates are a critical part of a well rounded nutrition plan. This is especially true for athletes who rely on carbs to fuel their bodies and performance. So I’m not saying that you should avoid them all together as that would be a big mistake. Lose Weight Quickly Here - http://athleanx.com/x/lose-weight-in-2025 Subscribe to this channel here - http://bit.ly/2b0coMW Free Resource for Carbs - https://athleanx.com/carbs Instead, you need to know how to create an eating plan that includes carbs but gives you strategies for overcoming the two most common pitfalls of carbs in the diet plan. These are overeating and grazing. To combat the desire to constantly grab small amounts of food throughout the day you will find that adopting an intermittent fasting approach will be a great way to start learning the habits needed to decrease your grazing. Now you won’t have to do this forever, unless you decide that this lifestyle works for you long term. Instead, start with a short term adoption of either an 8, 6 or 4 hour eating window. It is going to be best to start with the least restrictive window which would be 8 hours. It is within this 8 hour window that you will allow yourself to eat. For the remaining 16 hours of the day you will not. It is important to note that the most success with this strategy is going to come by offsetting this window with the hours that are most troublesome for you right now in terms of grazing. As you start to see success with this intermittent fasting approach you can increase the restricted eating window to 6 hours. Now, if your problem is that you are having trouble with portion sizes and overeating then the best approach for you to adopt as a strategy for getting on track is the plate division method. Imagine the plate that you are staring down at as a clock. Make note of the times nine o’clock and nine twenty. This is going to create three separate portions on your plate. The second largest portion should be occupied by lean protein like chicken, fish or lean beef. The largest portion should be occupied by fibrous carbohydrates like broccoli, spinach, asparagus, squash or other green leafy vegetables. The smallest portion, but still one quarter of your plate, should be reserved for your starchy carbs like pasta, rice, or beans. The dedication to protein on your plate is going to not only help with satiety but most importantly, control the type of weight loss that you are experiencing in 2025. It is not enough to just lose weight fast. You want to be sure that the weight that is lost is coming from stored body fat and not from the lean muscle tissue that actively helps to keep your metabolism elevated and capable of burning more calories at rest. On this note then it is important that you aim to get 1.0g to 1.2g of protein per pound of bodyweight per day. If you were a 160lb person this would mean that you would want a minimum of 160 grams of protein per day with upwards of 200 grams if able. Protein helps to control the type of weight lost. Sure, the law of thermodynamics states that if calories in is less than calories out then you are going to lose weight, but from where is the question. You want to be sure that the loss is coming from body fat and not lean muscle tissue. To this end you also want to be sure that you are staying hydrated. Aim for .5 ounces of water per pound of bodyweight on the absolute low end with up to .75 or even 1 ounce per pound of bodyweight on the high end. The hydrated muscle is not only going to look and perform better but it is going to keep your mental acuity and focus up which will help you to maintain the commitment to doing the steps above correctly. If you want to lose weight in 2025 and get in the best shape of your life, then you’ll want to visit athleanx.com via the link above and use the program selector to find the best diet / meal plan and workout program for you. Check out the https://athleanx.com/carbs page for a free resource of some of the carbs that you can enjoy in your meal plans right now. For more videos on how to get lean and the best body fat percentages for men and women, remember to subscribe to our channel via the link above and turn on your notifications so you never miss a new video when it’s published. yt:video:9TkJpBaMx1I 9TkJpBaMx1I UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-27T21:05:46+00:00 2024-12-29T21:30:01+00:00 Why You CAN’T Skip Cardio! (SORRY) How important is cardiovascular conditioning to your long term health? While it's not necessary for losing weight and burning fat, it does make a huge impact on your overall health. We simply have to look to the work of Peter Attia MD to see how important improving one’s VO2 max is. This is your body’s ability to utilize oxygen to fuel aerobic performance. The more oxygen you can consume and provide to your working muscles, the better predictor of long term health you can make. In fact, having a VO2 max in the top 2.5% worldwide would give you a 5X decrease in your all cause mortality. This is a greater impact positively than are the negative affects that smoking and diabetes cause on your body. When it comes to improving your VO2 max, you want to engage in activity that maxes you out between 4 and 6 minutes, rest for an equal amount of time and then begin doing that activity once again at the same output for a total of 4 or 5 rounds. For more ways to improve your health and build muscle, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:Xnl3APItr3k Xnl3APItr3k UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-26T21:48:45+00:00 2024-12-30T22:16:08+00:00 Do This Stretch EVERY Morning (FEEL AMAZING!) If you wake up in the morning feeling tight and stiff, then there is one stretch you should be doing every morning. This one is a game changer and will not only have you feeling amazing, but it's a stretch that I do every morning, myself. The stretch that you should be doing every morning is called the squat and reach. This is done by getting into a deep squat with your hands between your feet and elbows driving out into your inner thighs. From here, you are going to want to keep one hand planted on the ground and with the other, reach up high over your head. Rotate your torso so that your arm is directly perpendicular to the ground. Do this on both sides. This stretch will not only target thoracic rotation, something that we don't get enough of and leads to upper back pain and stiffness, but will also help to stretch the adductors in the legs and mobilize the shoulders. These are common problem areas for people that wake up feeling tight and stiff. For more stretching routines and muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:o_AbaftkNes o_AbaftkNes UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-23T19:53:18+00:00 2024-12-26T23:06:39+00:00 How Much Protein You REALLY Need to Build Muscle When it comes to how much protein you should be having per day, the recommendations can vary. There are studies that show that ingesting as little as .7 grams of protein per pound of bodyweight per day is enough to prevent muscle loss. However, that likely isn't enough to meet your actual goals. If you are working out and looking to build muscle, like I said before, this recommendation is far too low. Instead, you should be aiming for a minimum of 1 gram to 1.2 grams of proteins per pound of bodyweight per day. In an effort to build muscle, you will be better off shooting for the upper end of this limit, especially if you are close to caloric maintenance or below to maximize lean muscle mass. So, for a 160 lb person, they would need between 160 and 192 grams of protein per day to support as much muscle growth as possible. This, however, is not the easiest thing in the world as the price of protein sources such as beef, chicken, and fish has skyrocketed in recent times. To support your protein requirements, you should be supplementing with a high quality protein powder. ATHLEAN-RX PRO-30G Premium Protein is my choice with 30 grams of protein in every serving, high quality ingredients, and a cost effective approach. You can find it here - https://athleanx.com/athleanrx/pro30g For more muscle building tips and nutrition guides, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:BPXjwGiKOmo BPXjwGiKOmo UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-22T18:36:28+00:00 2024-12-25T00:45:20+00:00 The Most "Effective" Back Workout to Get A Wider Back (EFFECTIVE REPS) If you want a back workout to grow your back quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in back workouts vs the way that they would be performed during a workout for back that is based on the concept of effective reps. Before we dive in, if you’re looking for the lastest in science based training plans as well as supplements you can find them all here. Remember to subscribe so you never miss another video as well. Build Your Back Quickly Here - http://athleanx.com/x/most-effective-for-back Subscribe to this channel here - http://bit.ly/2b0coMW Recent guests on Joe Rogan, such as Chris Distefano and Josh Brolin have been talking about the benefits of shorter rest periods and higher intensity repeated efforts. This is the basis of ER’s or effective reps. The benefit of taking shorter rest lies in the following. When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle that you are actually trying to build. When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps - why not let shorter rest periods get you more quickly to those growth producing reps. Limiting your rest instead to just 15-30 seconds between sets can do exactly that. When it comes to the back specifically this could look like this: Here is how to construct the 100 back workout: - Barbell Row - Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row - Lat Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause - Seated Cable Row - Ignition Set then 20 Effective Reps as a Rest/Pause - DB High Pulls - Ignition Set then 20 Effective Reps as a Rest/Pause - Underhand Grip ROM Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause Optional: Inverted Rows x 20 reps using a 5 second isometric hold at the top of each rep (Rest/Pause) All totaled, this will amount to 100 effective reps in this intense back workout. The hundred back workout requires all out effort, but the results are nothing short of amazing if you follow the back exercises and protocols shown here. As always a solid workout for back should consist of exercises for back thickness, width and a v taper back. That said, even that doesn’t make this workout for back complete. In order to round out your lats with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build wider lats. That is what we do in this workout. Perform a set of the back exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed. You are still using the same load however, therefore your back are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete. If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later back exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout. This is just one example of how to apply science to your back workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body. For more back workout videos for the lats, upper back and back width, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications. yt:video:Um5QZEqjoFM Um5QZEqjoFM UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-20T18:41:29+00:00 2024-12-26T01:01:25+00:00 "Six Pack Abs" Don't Mean You're Healthy! When it comes to being healthy, the people that are in good health do not confuse their physique or aesthetics for their health. Just because someone walks around with six pack abs and appreciable muscle mass, doesn’t mean that they live a healthy lifestyle. If that same person had yellow eyes, brittle nails, or their hair was falling out; you wouldn’t consider them to be “healthy” even though they have an impressive physique On the other hand, if someone is slightly higher body fat percentage but they take care of themselves in terms of building muscle, their cardiovascular health, and they have no real deficits to speak of, you would likely consider them to be the healthier individual despite not having a six pack. While your body fat percentage levels are a good indicator of health, they are not the only metric you can look at and if it is, you need to reevaluate how you determine good health. For more muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:yghNB3z0Ulw yghNB3z0Ulw UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-19T20:42:48+00:00 2024-12-27T04:12:05+00:00 How to Fix Rounded Shoulders (FOREVER!) If you want to know how to fix rounded shoulders forever, then you have come to the right place. In this video, I am going to show you exactly what we did to change Jesse’s bad posture and rounded shoulders to the good posture that he has now. If you follow what i lay out in this video, then you too can fix your rounded shoulders once and for all. The fix for rounded shoulders starts with a simple test. Standing normally, just stick your thumbs out and look down and see where they are pointing. If they are pointing towards each other, then it is a good indication that you need to work on your bad posture. Fix Rounded Shoulders - http://athleanx.com/x/fix-rounded-shoulders-forever Subscribe to this channel here - http://bit.ly/2b0coMW So how do we fix rounded shoulders forever? We start with joint mobility and not where you think. Instead of focusing on the shoulders at this point, we are going to work on mobilizing the thoracic spine. Restriction of the thoracic spine is a major contributor to rounded shoulders and bad posture and needs to be mobilized. To do this, you can perform the drill that Jesse is showing in the video where you lie face down on the floor and extend your arms up over your head at a 45 degree angle. Roll backwards to one side and let your arms stay high. This will not only rotate your thoracic spine but will move it into extension as well to help open up the restricted area. You can also lay on your back with a foam roller under your shoulder blades and a med ball on your chest. This extra weight will force your thoracic spine into extension over the foam roller. With rounded shoulders, you are likely suffering from something called upper cross syndrome where there are series of muscles that are tight and muscles that are weak. In our next step to fix this kyphosis, we need to address the muscles that are tight, namely, the pec minor and the subscapularis. The best way to stretch these muscles requires nothing but a doorway. The first stretch you can do to fix your rounded shoulders requires nothing but a doorway. You are going to want to put the front of your shoulder against the frame of the doorway and allow it to push your shoulder blade back. From here, retract the shoulder blades together and simply slide your hand up the door frame. The second stretch mimics the mechanics of a baseball pitcher throwing a ball, but will do a great job at stretching those tight muscles including the pec minor and the subscapularis. Perform both of these stretches for about 30-45 seconds, just a few times a day to help stretch these tight muscles and help to fix your bad posture. Now, to get rid of those rounded shoulders, we need to strengthen the muscles that are weak; namely, the muscles of the mid back such as the lower traps. We can do this with two simple exercises using nothing but a single resistance band. For the first exercise, you will want to anchor the band around chin height and perform a face pull. Using the back of your hands to drive the movement, bring the band back towards to your face. Make sure you are keeping a 90 degree bend in the elbows as the band approaches your face. Once you have it as far back as you can, raise your arms overhead slowly to strengthen the lower traps as well. Hold here for a second and then slowly lower your arms and then allow them to go back to their starting position. We can also perform a high-to-low band pull apart, making sure that your are externally rotating your shoulders in the process by trying to turn our hands outwards so that your thumbs are point away from each other. Remember, when it comes to strengthening these weak muscles, each rep has to be slow and deliberate. Think 10 sets of 1 as opposed to 1 set of 10. Focusing on quality repetitions will help to make sure you fix your rounded shoulders forever. Now, we have to reinforce good habits and that can be done simply. Too often I see people lose their good posture throughout the day while they sit at their desk working. To make sure you are not losing good posture, take a tennis or lacrosse ball and put it right between your shoulder blades while you are sitting in a chair. If your shoulders start to round, the ball will fall down your back. For the other habit reinforcements, be sure to watch to the end of the video so that you have every strategy that you need in order to fix your rounded shoulders and maintain good posture forever. If you are looking for a step-by-step workout program with a meal plan included that also focuses on helping you maintain good posture, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published. yt:video:IKQ_bKGT3LQ IKQ_bKGT3LQ UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-18T17:03:07+00:00 2024-12-25T00:47:47+00:00 Start Doing Triceps Pushdowns Like This! When it comes to building big triceps, there are a number of exercises and variations that you can do. However, some are better than others and making sure you choose the right one will help you to achieve the goal of building bigger arms. Rather than perform a traditional rope pushdown which has some limitations due to the physics of the exercise, we can opt for a rocking pushdown. It is easy to learn once you understand the goal of what you are trying to achieve for your triceps. The goal on any pushdown is to try and keep the line of resistance (the cable or rope) perpendicular to the moving segment (in this case your forearm) for as long as possible during the rep. This will make the triceps muscle have to work the hardest and keep the most amount of growth producing tension on the muscle at all times. Varying your body position in space as shown makes it easy to do that and allows you to most importantly, get those arms behind the body to get that long head in its fully contracted state. As we know, the long head makes up 2/3 of the size of the triceps and the triceps themselves make up 2/3 of the size of the arm. Making sure that you effectively target the long head of the triceps will help to build not just bigger triceps, but bigger arms overall. For more muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:d8VPXUC00Z0 d8VPXUC00Z0 UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-17T18:11:44+00:00 2024-12-21T21:12:10+00:00 The “Magic” of 12 Reps for Building Muscle When you perform your eccentric reps too quickly you miss out on one of the most significant muscle hypertrophy stimuli that is available to you in your workouts. Often times, people will speed through this portion of the rep, completing the lowering of the dumbbells in one second or less. This is not as detrimental when the weights that are being used are significantly heavy and the main driver of growth in this case is mechanical tension. When the weights start to get lighter, allowing for reps to failure that are greater than 5-6, and more accurately up in the 8-12 rep range, then you need to rely on alternate methods for driving overload. The eccentric muscle damage pathway is one that is perfectly suited to help you to grow. The key factor here is to try and extend that period to about 3 seconds per rep, paired with a 1 second explosive concentric. This is a total of 4 seconds per rep. When performing a set of 12 reps, this would take you to 48 seconds for the set duration - enough accumulated time under tension to make an impact when it comes to building muscle. Remember, tension is the language that muscles speak. You must become fluent in it if you want to build muscle fast and forever. For more muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:t21KdLk7hCU t21KdLk7hCU UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-15T16:55:03+00:00 2024-12-24T13:36:22+00:00 The Most "Effective" Way to Build Your Shoulders (QUICKLY) If you want to build your shoulders quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in shoulder workouts vs the way that they would be performed during a workout for shoulders that is based on the concept of effective reps. Before we dive in, if you’re looking for the lastest in science based training plans as well as supplements you can find them all here. Remember to subscribe so you never miss another video as well. Build Your Shoulders Quickly Here - http://athleanx.com/x/most-effective-for-shoulders Subscribe to this channel here - http://bit.ly/2b0coMW Recent guests on Joe Rogan, such as Chris Distefano and Josh Brolin have been talking about the benefits of shorter rest periods and higher intensity repeated efforts. This is the basis of ER’s or effective reps. The benefit of taking shorter rest lies in the following. When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle. When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps - why not let shorter rest periods get you more quickly to those growth producing reps. Limiting your rest instead to just 15-30 seconds between sets can do exactly that. It is advised that the more experienced a lifter you are, the longer those rest times should be and the more of a beginner you are, the shorter they should be. This is due to the fact that the more experienced trainee has more of a capacity to take their sets to a true failure point. They have the ability to discern the right type of intensity required to go to and through a point of momentary muscle failure. The beginner on the other hand often times underestimates their capacity, allowing the shorter side of the shorter rest periods. When it comes to the shoulders specifically this could look like this: The hundred shoulder workout requires all out effort, but the results are nothing short of amazing if you follow the shoulder exercises and protocols shown here. As always a solid shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, even that doesn’t make this workout for shoulder complete. In order to round out your delts with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger shoulders. That is what we do in this workout. Perform a set of the shoulder exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You are still using the same load however, therefore your shoulders are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete. Here is how to construct the 100 shoulder workout with that in mind. DB/BB Overhead Press - Ignition Set - 20 Effective Reps on Push Press as a Rest/Pause DB Side Lateral Raises - Ignition Set - 20 Effective Reps on Static Lateral Raises as a Rest/Pause DB Hip Huggers - Ignition Set - 20 Effective Reps as a Rest/Pause Cable Stretch Front Raises - Ignition Set - 20 Effective Reps as a Rest/Pause Overhead Raise Face Pulls - Ignition Set - 20 Effective Reps on Face Pulls as a Rest/Pause All totaled, this will amount to 100 effective reps in this intense shoulder workout. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. This is just one example of how to apply science to your shoulder workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body. For more chest workout videos for the middle delts, front delts and overall shoulders, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications. yt:video:hbahZBJGnkA hbahZBJGnkA UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-14T21:33:08+00:00 2024-12-17T23:46:47+00:00 Why Some Exercise Science Studies Are Flawed As someone who loves science and appreciates the research that goes into fitness and what is most effective for building muscle, I have a big problem with the studies that people seem to fall in love with. The amount of control that researchers have on a study can be limited by those that participate. Usually these studies are performed on college students and as we all know, college kids don’t always have the most discipline. If participants in the study are doing things outside of the controlled environment that could cause an effect on the results of the study, how accurate is that research? Is it taking into account that they might have stayed up late studying or partying? is the study taking into account their diet and stress levels? These questions need to be asked simply because those factors can have a major effect on the results of the study, skewing the results one way or another. The bottom line is that you can’t be married to a single bout of research and believe that every bit of is 100% accurate. Use studies and research to guide your efforts in the gym, but don’t allow them to dictate how you should train in the gym for the rest of your life. For more muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:qBDTDrnEpSs qBDTDrnEpSs UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-13T19:20:14+00:00 2024-12-17T23:38:43+00:00 Can’t Grow Your Chest? Do Crossovers Like This! If you are someone who has a hard time feeling the contraction in their pecs whenever you do a chest exercise, I have a fix for you. Too often I hear that people have trouble growing their chest as a result of not having a good mind-muscle connection with their pecs. If this sounds like you, I want you to try what I am showing in the video. Try to contract or flex your chest. If you do this right, you are most likely going to cross your arms over the midline of your body at downward angle. This is how you get the greatest contraction on the pecs and we can mimic that through exercise selection. If you want to generate a greater mind-muscle connection and have your pecs start growing, try the cable crossover but from a high-to-low position. The angle of the exercise mimics that chest contraction you attempted with just your arms and will help you to feel the most contraction possible. For more muscle building tips, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:C1M4bAJAxcQ C1M4bAJAxcQ UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2024-12-12T21:03:25+00:00 2024-12-20T06:00:25+00:00 7 Things EVERY Healthy Guy Does (COPY THESE!) When it comes to overall health and fitness, there are 7 things that every healthy guy does and that you should aim to be doing if you want to be as healthy as possible. In this video, I am going to give you a list of the 7 things that every healthy does so that you can see if you are doing the same things or make the necessary changes in the pursuit of better health. The first thing that every healthy guy does is they don’t confuse their physique or aesthetics for their health. Just because someone walks around with six pack abs and appreciable muscle mass, doesn’t mean that they live a healthy lifestyle. If that same person had yellow eyes, brittle nails, or their hair was falling out; you wouldn’t consider them to be “healthy” even though they have an impressive physique. The next thing that every healthy guy can do is perform at least 5 unbroken pullups. The pullup is a great indicator of strength and fitness as well as overall health. A healthy person has a base level of strength that allows them to perform functional movements (such as the pullup) and can be measured through their grip strength, core strength, shoulder mobility, and overall upper body strength. Now, I know that doing pullups is more difficult the heavier you are, but if you carry more lean muscle mass than you do body fat, your likelihood of being able to do more pullups is greatly increased. One activity that every healthy guy does is engage in resistance training. That doesn’t necessarily mean lifting weights, but can be achieved through calisthenics or even the use of resistance bands. Not only that, but they are always looking to progress their training and get stronger. As we age, we lose strength and to combat this, we must try to improve our strength as much as possible to prevent how much we lose. If you are trying to get healthier, you need to focus on what I call the “ility trio;” mobility, flexibility, and stability. Being able to keep joint range of motion and function is an indicator that your body is in good shape and free of breakdowns. it is also key to remaining injury free during everyday activities or even the resistance training you should be doing in the first place. If you were to remove all stability from the equation, you are not going to be as strong, powerful, or healthy as you could be. Adding to this, there is also the matter of “ability”. Do you have the ability to get through the day to day rigors of life without letting them negatively affect you? You need to prioritize fortifying your mental health as well and that can come in the form of speaking to a therapist, meditating, or even something as simple as reading a book. Health is not just physical, but mental as well and if you’re wondering how to be healthy, you need to have a balance of focus on your body and your mind. Every healthy guy focuses on improving their VO2 max. This means that they have an intent on working on their aerobic fitness levels. If you walk up a flight of stairs and you’re winded by the time you get to the top, then you aren’t as healthy as you might think you are. The good news is that short, high intensity bouts of aerobic activity will increase your VO2 max and increase your work capacity so that you can do high intensity activities without being brought to your knees in the process. Number 6 on the list of things that every healthy guy does is that they do not diet. That doesn’t mean they don’t prioritize their nutrition, but instead, they are not focusing on short term fad diets. The key to being healthy and eating healthy is to find the eating style that suits your lifestyle without you having to sacrifice too much. Healthy people don’t diet, they eat to support their lifestyle and maintain that eating style for life. The best way to be healthy, when it comes to nutrition, you need to find the eating style that you can maintain for life. The last thing that every healthy person does is prioritize their protein intake. Even when it comes to weight loss in the pursuit of being healthy, you will need to make sure you are taking in an adequate amount of protein to make sure that you are burning fat and not muscle mass. If you are in a hypocaloric state and you are meeting your protein needs, you will be able to maintain and build muscle in the process, granted you are engaging in resistance training. How To Be Healthy - http://athleanx.com/x/every-healthy-guy-does-this Subscribe to this channel here - http://bit.ly/2b0coMW If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.