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.
5 Reasons Why Youre Not Building Muscle Fast Enough And How To Make Faster Gains
Yo, what's going on guysé Troy here with WeightGainNetwork and I'm on vacation in Brazil and it is absolutely beautiful here. Check out this amazing viewhere. I wish I could have filmed at the beach and shown you guys some of the beautiful Brazilianwomen but we'd have to censor out a lot of things. So we don't want to have to go throughall that struggle and I want to leave it up to your guys' imagination so you guys aremotivated and hungry to travel here yourself. And the thing about going on vacation andchillin' at the beach is you want to go when you're feeling good about yourself and youwant to go when you're feeling swole and you're feeling jacked. So I want to get into fivedifferent things that I see from almost every
naturally skinny guy that they're doingwrong when they hit that plateau and they're not seeing those strength and those lean musclegains. So let me dive right into this because it is absolutely beautiful here I want toget back to chillin' at the beach, knockin' on these beautiful Brazilian girls so letme dive right into this list. First thing holding me back from lean muscleand strength gains is what I like to call unbalanced training. And this is basicallywhen you put too much emphasis on one muscle group versus the opposing muscle group sothink about this guys so you have your chest and if all you do is develop your chest andyou don't develop those back muscles to support
it, it's going to really hold you back fromincreasing the muscles in your back and increasing your overall strength. So you have to thinkof all these opposing muscle groups and all these different groups in your body workingin cohesion to each other. So that's why you can't just go to the gym and just work onyour biceps every single day for years and years and have these monster huge arms. Youhave to work the body's largest and strongest muscle groups. And I really say emphasizeworking on them equally so a really easy threeday training split is you can do a pushpull day.So you can do like bench incline and decline, and then you can do pull exercises like youdo barbell row, seated row, you can do some
dumbbell onearm row all that good stuff.You know, pushpull you're doing opposing muscle groups and then when you're doing likea leg day make sure you're not putting too much emphasis on your quadriceps versus yourhamstrings. I was actually making this mistake for a long time. And basically what was happeningwas my quadriceps were a lot stronger than my hamstrings so when I was running sprintsand I was doing deadlift and things like that, I noticed I was pulling my hamstring. I didit like once every threefour weeks for a while it was really starting to bother meso I just kind of did my own research and figured out what was wrong. And I just noticedit once I focused on developing the strength
in my hamstrings, everything just kind ofwent together and I started increasing my deadlift I increased my deadlift by about40 to 50 pounds in a month just by focusing on improving the strength of my hamstringsto catch up to my quads. So back to the threeday split you can do a pushpull; a chestbackday. Have a leg day where you put equal emphasis on your quads and your hamstrings. And thenhave an arm day where your bicepstriceps and shoulders. This is a fantastic threedaytraining split that will give you guys that nice balance of all the best exercises soyou're not overemphasizing one muscle group as opposed to another.
The second thing holding you back from strengthand lean muscle gains is training with low muscle glycogen. I actually did an experimenton this myself and I could not believe the difference it had made in my training. SoI used to go on these little lowcarb diet binges where I would go really lowcarb andI'd go in the gym and try and go really heavy on the bench and the squat and the deadlift,so essentially I was training with really low muscle glycogen. So when you eat carbohydrates,your body actually absorbs these carbohydrates to a point it's called your muscle glycogen.So obviously when you eat too many carbohydrates you have a spillover effect where it turnsinto body fat. But you guys being naturally