12 Minute Workout for Muscle Mass HIT EVERY MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . This is what happens when you forget to filmthe intro before you do the workout, but it leads to an important point. What happenedin this workout you're going to see today is what left me in this position right nw.out of breath, barely able to talk. I'm doing it with just a barbell and a set of dumbbells. Guys, you can build muscle mass if you wantto trade in some of that workout length for intensity. Let me show you exactly how it'sdone. Alright, so first exercise we're going heavy. Mass building the exercise. Start withthe cornerstone heavy exercise like the deadlift.
The deadlift, for me, it's a leg exercisefirst and foremost. That first push and pull off the ground â€“ it'sa push â€“ I'm pushing with my legs and then of course I've got my low back, triple extension,my gluts, my traps, everything helping me to power this up. Pretty heavy here for me.An 8 rep max. I'm trying to get heavy weights done quickly. Now I come over here, now wehave to shift the focus. I'm shifting to a pushing exercise to giveall my pull muscles and my lower body a break. So we're going to a classic dumbbell inclinedbenchpress. So rom here I'm trying to go for about a 10 rep max here. Now, there isa metabolic carryover from the deadlift that
I just did. So it's going to make what's traditionally,maybe, might be your traditional 10 rep max; it might be a little bit less. Especially as you pile up round after round.So, here I'm working on my 10 rep max, I drop down, and I grab one dumbbell and I bringit over with me to do a really cool exercise. It's a hybrid of what we call a dumbbell shovelcurl. The shovel curl is done with both hands on the handle and it basically mimics a crossbodyhammer curl. So we're working forearms and biceps, brachialis,but then we've got to make it a little more difficult by going over the top with our press.In the press there's a lot of core strength
and stability through your abs, through yourobliques, to be able to maintain that position. I put myself on the ground, on my knees inorder to demand that my core do most of the stabilization. I don't have the benefit of my feet to dothat. Again, about an 8 rep max. It's just whatever you can do with the weight hat you'vechosen from the benchpress. Now, I'm at about 1:40 for that first grouping. I take advantageof some extra time here. I don't want to go into my deadlifts tired, okayé Again, it'smetabolic in terms of what happened from those other two exercises.
They were not really impacting the musclesI would use here on the deadlift.t so they've had a good amount of time to rest and recoverfrom that. I just want to make sure I have my breath so I'm not doing this in a fatiguedstate. So now I'm back to, in this case, the 405. Again, drive up. By this point, the workout,one round in and I'm kind of geared up and ready to go. Of course, I started with a littlebit of a warmup to get myself ready, but here I am now in the second works and I'mcranking now. Again, notice that first pull is just a straightleg movement. It's like a leg press up from the ground. Then once I get to the knees;boom! Shift right into the hips and make the
hips drive through and drive your whole bodyforward and pull the bar up. Now, back to the dumbbell bench again. So you can see,again, there's a few elements at play here. By stacking the exercises the way we're doingit we're actually allowing muscles to relax and rest without wasting time. Remember, it's 12 minutes. You don't havea lot of time here, but I'm trying to prove a point. You can definitely build muscle massdespite the fact that you may not have that much time. Sometimes there are more challenging.These are quot;density workoutsquot; we like to say. We're condensing what all is done here â€“ 5rounds â€“ which is basically 5 dead lifts
How to Fix Uneven Pecs 2 WAYS
Hi, my name is Sergio from Laredo, Texas andmy AX Jeff question is, How can I properly form my Pecsé I've been following your workouts and I doget results on both muscles. I do feel the growth. I feel more like my right Pec has better shapeand I want to see how I can balance them out andhave this one start forming properly. So any tips you can give me will really help. What's up Sergioé Thank you for your question.
That is a great question. It's actually very,very, very common. Matter of fact, yours truly doesn't have balancedPecs. You see if you look here at mine, you seethat basicly this Pec here, my left Pec kind of takes a sharp turn and heads out this way. Whereas this one kind of comes all the waydown to the top here of my Abs and it comes over and it makes it's turn. So what causes it, what can you do to fixthat if that's your issue. Nothing.
It's all about how your muscles attach, andhere as they attach to the Sternum, for whatever reason, this here, this area is just not attachingall the way immediately, as much as my Pec on my right. The fibers come all the way here and attachright on to the Sternum, whereas here they just don't make it all the way across. They attach right to the very outer portion,remember your Sternum is going to kind of splay out here at the bottom.
So they're attaching more to the outer portionof the Sternum, they obviously still have to connect to bone in order to be anchored. But they're attaching way further out on mySternum than let's say, these are, where they're coming all the way on the top right down themidline. So if that's not your problem though, if there'ssomething let's say you just have say, one Pec is much smaller than the other. That problem can be addressed in 2 differentways. Number 1. You want to do a little bit of unilateralwork. Because especially if you're doing a
Barbell Bench Press, the first thing you want to do is swap insome Dumbbells. Because when you bring the Dumbbells intoplay it forces you to be a little bit more in command of each side individually, right. You want to try to move them together so it'sgoing to cause you to not be able to rely on one stronger side than the other. The second thing you can do, actually partof that, so that's 1A, 1B, would be once you have those Dumbbells inyour hands,
try to put down the one on your stronger sideand do the one on your weaker side by itself. I know it sounds crazy, it might actuallyincrease the length of your workout but it's going to allow you to really squeezeand try to gain more mindmuscle control over that muscle. Likely if it's a lot smaller than the other,I bet you're probably lacking a good ability to contract that muscle. And they are independant of each other. You can have one that's more neurologicallyturned on and something more in control of