GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Killer Leg Workout EVEN WITH SORE KNEES
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. An ATHLEAN XPRESS Tutorial for you. Taking youbehind the scenes once again. A leg workout. My leg workout. For those of you guys who don't know, I'vebeen dealing with some pretty bad leg issues my whole entire life. Having an athletic background, I pretty muchtrashed my knees back in, oh, I don't know, 1993 or so. And then never really recovered since, butI've still got to train my legs. And as all
athletes, we've got to find ways around ourailments. If you've got bad knees, figure out movesthat don't bother them so much because the moment you stop working your legs period isthe moment you've got nothing left at all because you're legs are going to anchor you throughevery single thing you do. I don't care what upper body workout you're doing. You better have your legs underneath you.So, that being said, I'll take you through my workout.
What I did here was, I start off with my squats,of course, always. But I do something a little bit unique for me. I do an isometric hold, I start down at 135.My goal here is to literally just try to hold this for about 20 seconds if I can. and I'm just trying to build up some realgood stability to feel like I have a good foundation because again, every time I approach my leg workouts, I neverknow what I'm going to get whether my knees are really marking or if they feel prettygood on a certain day.
I've got to test it, and I usually do thatright here with this isometric squat hold. Today, they felt pretty damn good so I movedup to 225. And again, I'm not looking to push heavy,heavy weight like I used to guys. For me, it's all about stability and strength, and to be able to hold my own body in thepositions I know I'm going to need them in. And for an athlete, that's going to be waydown deep in this squat position. And we'll do it here with pause squats with225. Ultimately, I work my way up to around 350 and again, I'm going for pause squatshere.
I've got to make sure that my legs alwaysfeel good, I always feel in control of what I'm doing because I've had too many issuesin the past. Secondly, probably my alltime favorite andhere, I'm actually able to load up on it because I found a version of the Lunge that does nothurt my knees. and that is here in the Reverse Lunge. I liketo do it with a barbell. I feel like I'm moving bigger weights, and I don't have to worryabout, necessarily, my grip giving out. So, I load up 225 and I go into Reverse Lunge.Again, I'll do that and I'll move onto my, and I say 'my alltime favorite', this mightbe my alltime favorite.
Again, for an athletic carryover, I love theDumbbell Bulgarian Split Squat, and here I'll try to load up and do something a little bitunique. Again, this position, I don't feel a lot ofpain in my knees because my weight is traveling down and back. Any time I try to move my weight down andforward as I move with a forwardstepping lunge, it bothers me. But if I can go backwards, as I do in a BulgarianSplit Squat, I don't really feel the pain so much.
Knee Pain With Exercise SURPRISING CAUSE and HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Let's talk today about knee pain. If you've been lifting for any length of time,likely you've had some sort of knee pain or might have knee pain in the future if you'renot doing the right things. Guys, knee pain can debilitate your leg workouts.I know. I've suffered from it, and I know what it can do to your legs when you're tryingto squat and especially squat heavy. So, what I want to do today is first of allcover a couple of the reasons what might be causing your knee pain
because that's going to be important to understandthe difference, and then show you one that I think is really common especially for guysthat train and lift weights. So, if we look here, we've got our boy Raymond,and we've got our skeleton, so what you'll see is that in the knee we've got a lot ofdifferent sources of pain. Now you guys have probably heard about ACLpain and MCL pain and LCL, right. Well we're talking about tears really because those are ligaments that get injuredsports most often. The ACL and PCL are inside the knee.
The LCL and MCL are going to be on the insideand outside of the knee, and basically, that's just one source of injury but we've also gotosteoarthritic changes that can happen where you actually get degenerative changeson the bone, the bone on bone area, or on the underside of the patella here that grindsup against the femur. We could talk about that in a second. We alsohave meniscus issues. Guys talk about that. It's the cushion between the two bones here,the tibia and the femur, that gives us that space between the jointthat can wear down or tear. But I find that the most common injury that we get when wetrain,
our inflammatory conditions from overuse ofthe patellar tendon. So, the patellar tendon, this is what you're seeing right here,ok. And what it does is, it runs over the patella,here it holds it in place, and you can get inflammation of this a lot of times causingpatellofemoral issues, we've heard that before, and it impacts thetracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,you want normal mechanics of the patella so you get this glide.
And it glides right in this groove right here.You can see that it's supposed to glide right in this groove. But what will happen is, it starts to getout of position. Well, guess whaté This isn't a knee issue. I've talked about this before,this is not a knee issue. The knee is a train, and this is its track.Here, and here. So guess what happens when the track gets twistedé The knee in the train goes flying off thetrack. So, when you start looking and focusing all your efforts on the knee pain and tryingto, you know, cure the patellofemoral issues,
or try to cure your patellar tendonitis, andyou're not paying any attention to the track, you're way off track. So, what you want to do is, you want to startlooking for the source and the cause of your knee pain because most often, 99 percent ofthe time, the source of that is going to be somewhereelse. And when we look at this, it's either going to be the track at the bottom, whichis going to be controlled by your ankle and foot, or, the track at the top which is going tobe caused by, or controlled by the muscles