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.
Muscle Gain Diet The Best Muscle Gain Diet 2015
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Meal Prep for Bodybuilding Get Easier Muscle Gains By Prepping Your Meals
Yo, what's going on you musclebuilding scallywagséTroy here with Weight Gain Network and in this tutorial I'm going to help you guys savetime, save money, improve your gains, the whole nine yards. We're going to do a completemeal prep for body building. This has been a really common issue that I'm seeing on socialmedia. I'm seeing a ton of guys that enter the coaching program have this question andjust people that I brush shoulders with every single day, they say, quot;How in the world amI supposed to get in all these meals. You know, you talk about eating 3,000 caloriesa day, I have a life. I have school. I have a wife. I have a mistress on the side. I havetwo jobs.quot; Whatever it may be. The point is,
it's really not that hard if you strategicallydo a little meal prepping. What we're going to do in this tutorial is probably the greatestmeal prep in the history of mankind. We are going to cook a bunch of shit in like an hour.As you see I have little prep here. What I did here is I prepped a bunch of sweet potatoes.Sweet potatoes are probably my favorite source of bodybuilding carbs because they're perfectfor post workout. They've got a lot of potassium, a lot of vitamins and nutrients. What I didhere is I just chopped up this equivalent of four sweet potatoes. I chopped them upand I put them in this little baking dish. I put some seasoning on and I put about fourtablespoons of water, just so it doesn't stick
to the bottom and it kind of like steams upand cooks a little faster. Then I'm going to show you guys my two favorite recipes formaking chicken not suck. What I did here is I have a couple pounds of chicken tenderloinsand we're going to dip it in the egg and then one recipe I'm going to crush up these bakedLays. We're going to dip it in the egg. Put the barbecued baked Lays over it. Make somereally healthy fried chicken. The other recipe, we're going to use some panko breadcrumbs,some cayenne pepper seasoning and some garlic powder and I also added some hemp seeds forsome added protein and omega3s. I'm going to show you guys that process, then we'regoing to go, while that's cooking, we're going
to go over to the rice cooker and we're goingto make a couple cups of brown rice. We're going to have three things cooking at once.We're going to have the chicken, we're going to have the brown rice, we're going to havethe sweet potatoes and then if you really wanted to take your meal prep to the nextlevel, you could have a little skillet going at the same time. If you guys happen to liveby a Trader Joe's this is probably the best quality, cheapest protein I've found. Thisis wild caught Alaskan cod. This is 3.99 a pound. This costs me, $5.35 for about 125grams of protein. If you really wanted to, I'm not going to do this part of my meal prep,but if you really wanted to cook like enough
food for five to seven days, you could havea big skillet going right here at the same time and you could be cooking up all thiscod. I'm heading out of town in two days, so I'm not going to do a crazy amount of mealprep, but this will be enough for me for about three or four days. Then, another thing Ido to make my life really easy, one more thing, just thought of it as I'm staring at it, thisis fresh mango salsa, super easy to make. Perfect for putting on chicken and cod becausehonestly, I fucking hate just eating chicken with like hot sauce. I'm so sick of it. Likewhite fish, extremely boring. So all this is is chopped up mango, red bell pepper, jalapenoand a bunch of lime juice, so super easy to
make and what was I going to say. Oh, anotherthing that I do to make my life easier, my other source of protein is I'll just havewild caught salmon in a can. This is a really good source of omega3s, super lean protein.Just overall a really highquality source of protein. This little can here has 20 gramsof protein and it's got pretty much my entire daily serving of omega3s which is reallyimportant for recovery and bodybuilding. These are only like a dollar at WalMart.Then sometimes later in the day, I will have some organic eggs. I'll just fry them up onthe skillet and for my healthy fat sources, it pretty much all comes from the eggs, thesalmon, the almond butter. Sometimes I'll