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.
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.
Can You Build Muscle Without Weights Calisthenics Only
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and in this tutorial lesson I want to answer another commonquestion that I receive which is, is it possible for you to build muscle without weightsé Socan you build an impressive physique using basically body weight exercises only, so pushups, chin ups, dips, squats, etcetera. Well, the answer here is definitely not black andwhite, and it completely depends upon your specific goals and your current experiencelevel. So let me cover a few key points on this topic. So, the first thing that we needto address here is how much muscle you're ultimately looking to gain. Not everybodywants to look like a bodybuilder, and any
form of exercise that places your musclesunder sufficient stress and that allows for progressive overload over time by either increasingthe amount of weight lifted or the number of reps performed, will result in a hypertrophyresponse from your body. So in this sense, yes, you absolutely can build muscle withoutusing weights, however, if your goal is to maximize muscle growth and maximize your overallstrength gains then you'll typically want to train with an amount of resistance thatallows you to reach muscular failure, which is the point where you can't complete anyadditional reps using proper form despite your best efforts, you're going to want toreach that somewhere in the 5 12 rep range.
Once you start going too far beyond 12 reps,the primary adaptation that you're going to experience is going to be endurance ratherthan actual muscle growth. So after you've been training exclusively with body weightexercises for a certain period of time, you're going to easily be able to surpass this reprange with relative ease on most of your exercises and once that happens, it's going to bevery difficult for you to gain additional, significant muscle mass. So, if you're justsomeone who wants to improve their overall fitness levels and just gain a bit of musclein the process, then sure, a body weight only routine can certainly get the job done. However,if you are looking to pack on serious muscle
size and strength then there's really nosubstitute for standard, heavy resistance based exercises using traditional gym equipment.For example, it's not going to be very long before you can perform 25 or 30 or more pushupsin a single set, whereas a flat dumbbell press is going to allow you to make consistent progresson an ongoing basis in that 512 rep range for basically the rest of your life. The secondthing to examine is your individual experience level. Now this kind of ties into the firstpoint but the muscle building results that you experience from training with body weightexercises only will also be highly dependent on your experience level, so if you've neverpicked up a weight or trained seriously in
your entire life then you'll definitelyachieve significant, noticeable results using this type of training for at least the firstcouple of months. And this is because it's still going to be a brand new stimulus foryour body, and since your strength levels are going to be relatively low at the start,you'll be able to effectively overload your muscles within the lower to medium rep rangeson many of those body weight exercises. For example, if you can only perform 4 chin upsright now then you'll easily be able to hit your lats and your biceps with the properintensity that's needed to induce maximum muscle growth as you progress from 4 repsup to 12 or 15 or so. But again, once you
get far enough beyond that point, it's goingto be very hard for you to gain significant mass without applying additional resistance.So, here are some overall guidelines that you can consider based on the informationI just covered. So a bodyweightonly routine is a fine choice if, number 1, you're notlooking to maximize hypertrophy or strength but you simply want a basic exercise routinethat's going to improve your overall fitness and help you build a bit of muscle in theprocess. Number 2, you're brand new to training and you just want to start off with a routinethat is simple and basic to help you build up your foundation and acclimatize your bodyto intense exercise. Number 3, you truly have