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
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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