What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Would you get pissed if I called you a cheateréNow, don't take offense because we all are to some degree. See, if you're working out and you're liftingweights, you're cheating. And it's not because you're consciously trying to do it, guys. I made a point a couple weeks ago in a tutorialwe did on ab training and specifically how our hip flexors take over for our abs where I said one comment, that our bodiesare masters of compensation, and I think it
might have blown by that too quickly. See, the fact of the matter is our bodiesare so damn smart. And in order to get them to respond to ourtraining, we have to force them to not be so efficient with what we're doing in theweight room. We have to make our workouts inefficient froma standpoint of, we can't let our bodies tell us the movement patterns they want to movein because guess whaté They'll cheat. They'll cheat around your strengthdeficits. They'll make every single move we do easier.
So what I wanted to do was just showcase afew of them to show you just how our bodies take over and make exercises that should be done oneway make us do them completely different and at the same time they rob us of the resultsthat we should be seeing while doing them. So, right away, if you're going to do yourshoulder training, you can pretty much guarantee that unless you're consciously examining howyou're doing each rep, you're probably cheating on those reps, andI can tell you you're probably costing yourself some shoulder size in the process.
First of all, I call it the Traps Trap. Whenwe're doing a Side Lateral Raise, what likely happens hereé What we know, and you can alwaysanalyze this part of the exercise, you're just trying to work that dumbbell fromsomewhere down at your side to out at your side because you know that's how the exerciseis executed. But we don't know how we get there and whatmuscles are helping us do it. And a lot of times, anything that's in the area of themuscle you're trying to work will try to contribute. In this case, the traps take over to a largedegree. The Traps Trap is that while I'm trying to get this dumbbell up, I let my traps shrugand help pull up.
You can see that just by shrugging, I'm ableto elevate this arm higher, but it's not really focusing on the side delt that I'm tryingto really have do the exercise. So, we don't want that to happen. That cheatis one that's not going to help you in the long run. So what we try to do is let the arm stay,I've demonstrated this in a previous tutorial, stay low and almost like it's going undera fence. Try to reach up and under the fence. If you at least do that, you're depressingthe shoulder on this side, try to keep the trap out of it, and reachup and out. You can still bend a little bit
at the arm, but that is even a little bitof a cheat. I'm ok with it because you have to adapt byallowing for a little bit heavier weight if you do that because you're basically shorteningyour movement arm here, ok. But, if you're going to keep it straight outthen obviously now you've got more gravity here pushing down on your arm that way itbecomes essentially heavier, ok, so, that's 2 cheats in 1. Next is another area of the shoulder. It'sthe front delts, and we've done this before, too.
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5 Reasons to Take Supplements AND WHEN YOU NEVER SHOULD
What's up, guysé Jeff Cavaliere, AthleanX . Today I'm going to help you to determine whetheror not supplements are a right fit for you. Supplements are not the right fit for everybody,but you can ask yourself a series of questions and determine whether or not you are a candidate. It starts right here in our quot;yesquot; or quot;noquot;with where you are at in terms of your program. Are you just starting outé Are you a beginneréAre you a really skinny guy who's never really lifted a weight before in your lifeé Guesswho knows somebody that's like thaté I do! That's exactly what I was. As a matter offact, this is my actual, very first dumbbell
that I ever used. You can see it right there;that's my five pounder. This five pounder went on to allow me to start lifting a lotheavier weight, but I started with that. As a matter of fact, my brother told me growingup quot;You have to earn the right, earn the privilege, to be able to start taking supplements.quot; Becauseif you're just starting out with really light weights and you're not really that sophisticatedwith your training yet, supplementation is overkill. You'd be much better off figuring out thebasics and understanding how to start building your body from the ground up. Learning theproper movements, the right way to train,
and how to put it all together before youstart finessing it with supplements. On the other end of the spectrum, and on thesame note, if you're a guy who's allowed yourself to get incredibly out of shape â€“ 40% bodyfat or above because of your absolutely poor nutrition habits â€“ trying to fix them withsupplementation is not the right way to go about it either. So you want to make sure that you're in thatzone where you've dedicated yourself to getting in shape, you've been on that path for a while,and you're looking to take it to the next level. Then you would be a quot;yesquot;. Otherwise,if you're starting with either one of those
extremes you're going to wind up over hereas a quot;noquot;. Here's a scenario that I know a lot of youcan probably relate to, but I'm actually living it and breathing it every single day rightnow. That is high levels of stress. It doesn't have to be bad stress. It could be good stress.In my case it is good stress. We've had twin boys. They came a little bit early. That's stressful, but we're trying to getthem to grow and develop and catch up to where they need to be. That's provided a lot ofstress for my life, but guess whaté I'm still going to train, I'm still going to try toeat as good as I can, but as I covered in
my nutrition tutorial the other day where I showedyou some fast ways that I can create lots of meals at once â€“ I'll actually link thathere if you haven't seen that already â€“ stress is present in my life right now even more. Supplementation can help you to overcome stressbecause it can do two things. Number one: we know how nutrition can be a large componentof providing your body with the fuel it needs to stay healthy even in the face of stress,and we also know that we don't necessarily have the time to prepare it in stressful times. So supplementation would be extremely easyto prepare and allow you to be consistent
with your nutrition. So for me, I've neverbeen more reliant on my supplements than I am right now because I'm not always in a placewhere I can get good nutrition. The cafeteria at the isn't the bestplace for me to get proper nutrition, but if I can mix up a shake, take it with me,and now that I'm going to have optimum nutrition at my fingertips whenever I need it; it becomesthat much more imperative. I will say, if you're in a high stress job,or find yourself in a high stress situation and you don't want to sacrifice on yournutrition and you still want to be able to train and you're applying a lot of stressto your body, make sure at that point that