How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
6 Pack Diet Plan Disaster CALORIE CUTTING
What's up, guysé Jeff Cavaliere, AthleanX . Today I'm going to break out the Smart Boardto discuss a dumb mistake that a lot of people make when it comes to dieting for a 6 pack. You see, if you rely on calorie restrictionas your main and sole method of getting to a lower body fat level, you're going to runinto a brick wall a lot harder and faster than the one behind me. Here's the problem: we know that in orderto create a body fat loss you have to create a caloric deficit. We talked about that alot of times before. There's a thermodynamic
law that states that we need to do that. That's a given. It doesn't mean it has tocome from calorie restriction because the biggest mistake people make â€“ let's saythey're arbitrarily going to pick a 2000 calorie daily maintenance level; that's what yoursis. You want to create a 500 calorie deficit becauseyou know you need to do that in order to lose some weight and lose body fat. A lot of peoplewill do this completely through a 500 calorie restriction on what they eat. That's the easy way to do it and it's thefastest way because a lot of people will find
that they'll get results doing this, but thenall of a sudden they hit that wall and they stop seeing results. It's extremely predictable because as you'redoing this, think about the calories that you're also restricting from your muscles.Your muscles are going to be your best friends; your metabolically most active tissue to allowyou to raise this set point. Not from 2000, but maybe to 3000 in a day.If you have the metabolically active tissue, like muscle, to stick and allow you to burnmore calories throughout the day just because of the muscle you have to maintain, you'regoing to allow yourself a lot more dietary
flexibility in the long term. That is how you get this thing done 365 daysa year like I preach. So you don't want to do it that way. What you want to do isif you're at 2000, maybe what you do â€“ and a lot of people may not like to hear thisâ€“ they'll restrict their calories by a little bit. Take the obvious thing out of your diet. You'reprobably already pretty low as it is. This is probably not what you're eating in a day,but again arbitrary numbers. Take something obvious out of your diet that you know youprobably shouldn't have from calories and
then go burn 400 extra calories to get yourselfdown here. That is going to create a much more effectiveplan because you're still supplying key calories to the muscle that you're trying to build.Maybe you're not even working out and if you're not doing that, that's an even bigger disasterthat we can talk about in a different tutorial. You'd better be working out at the same timebecause otherwise you're going to become skinny fat. You're going to get thin, but you'renot going to look very good. It's like getting abs, but having no muscle. It's like the oldsaying quot;Having tits on a bull.quot; There's no purpose for it.
If you want to have a much more effectiveplan, unfortunately for some, maybe uplifting for others; you're going to have to get yourass into the gym and you're going to have to work out and start burning some calories. Our burst training workouts that we have plentyof here at AthleanX are geared to do exactly that; help you to burn a lot of calories quickly.You don't have to spend all day to burn 400 calories. You're not going for a slowjog here through the park. As a matter of fact, if you've seen one ofour tutorials here we actually did a 10 minute workout â€“ I'll link it right here â€“ wherewe did nothing but burpees. 10 different variations