Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm talking to the skinny guys today. Nowdon't worry, it's going to be helpful for all, but I'm going to get inside the mindsof the skinny guys because I know what the hell you're thinking. I've been one and Iknow how to get you a lot bigger than you are right now because I know the things thatyou should be focusing on. Today I'm going to tell you exactly what tofocus on in your workouts if you don't want to be skinny anymore. The first thing I'mgoing to tell you to do â€“ shocker â€“ is get your ass to the gym. Now, it's not abouttelling you to start working out. You already
know that. You're probably already doing that.I'm saying get yourself to the gym. Face your fears. Remember I said I was goingto get in your headé I know what you're thinking. You're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. You look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. You're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. You know what, guysé Screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. It doesn't even deserve
your concern because that's a dick. Nobodywho's been where you've been at â€“ all of us have started somewhere and most guys inthe gym are going to respect your pursuit. They're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. I cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.If they've been there themselves they know more than that. The idea is, make yourself accountable andface your fears. Unless you have to work out
at home for a particular reason then get there.I'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.Now, when you're there, the most important thing to do is simplify. Find one exercise per major muscle group tofocus on. What am I talking abouté Well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms â€“ your biceps and triceps. Obviously your core isthrown in there as well, but we're not going to worry about that so much. We're tryingto build as much muscle as we can. So of those
six major muscle groups, pick one exercise. I'll give you a head start. I think you shouldfocus on a bench press. Not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.Do a squat for your legs. If you can't do a squat because you've either got knee problems,or back problems, then maybe try a dead lift. I personally prefer dead lifts more than Iprefer squats for my particular case for my knees. Do an overhead press. Do a barbellcurl and do a lined tricep extension, okayé These are exercises that have two things incommon. One: they're compound. They usually
involve multiple joints. We want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. The second thing is, they allow you to eventuallyoverload. So let's just look at a case of the arms. A barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. You're not goingto be able to do more on a concentration curl than you are in a barbell curl. So I wantyou to focus on those bigger exercises, okayé Now, how are we going to break them upé Iwant you to start by simplifying again. I know that people will probably tell youto start doing total body workouts because
Pullups vs Chinups The BIG Differences
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. The Pull Up or the Chin Upé Which one's betteré Well, how about we cover them both and talkabout everything we need to know about these 2 exercises. Right off the bat understanding the differencebetween the 2 is critically important. When we're talking about our Pull Ups, we'retalking about an overhand grip up here on the bar. And when we're talking about a Chin Up, thehands are facing us this way.
Now, it doesn't matter which exercise youdo. We're not trying to call one out versus theother. There are some common things that are great about both of these exercises. First and foremost, they're recognized asthe king of the bodyweight exercises. And some will even argue that they're the kingof the upper body exercise when you weight them. Number 2. It's an incredible back and corestabilizer. We've talked about it so many times.
As a matter of fact in one of our most recenttutorials, how important the lats are to stabilize the body for the bigger lift so that you can start to lift more on yourDeadlifts, in your Squats, on your Bent Rows. Thirdly, it's a great indicator of your bodycomposition and where you're sitting at the moment. Big guys can struggle doing Pull Ups, butthat's usually big, fat guys. Big, muscular guys can do Pull Ups. They reallycan. It doesn't matter that they're pulling a lotmore weight, proportionally, they should be
strong enough to be able to handle that. I've got 250 pound athletes that can do MuscleUps, let alone Pull Ups. So we have to understand that if we are bigand struggling with our Pull Ups, we might want to start looking at our bodycomp and working on reducing all that excess body fat. Alright now, if you want to start gettinginto the 'one versus the other', we really can do this very simply. We have to break down the exercise into themotions that we can understand and relate
them to so we know what's going on. When we look at a Pull Up, again, I talkedabout, we have a hands over, an overhand grip. Now whether that's thumbless or whether thethumbs are wrapped around the bar, that's more of a technique thing. I find that if we leave the thumb off thebar, we now have our hands act as hooks and we can initiate the pull from our lat'smore where we can actually take advantage of the strength of those big muscles. And then we know on the underhand grip herefor a Chin Up, that we're getting the added
benefit of our biceps to actually contributeto the exercise as well. So, when people say, 'Which is betteré', it'snot which is better. One sort of hits the biceps preferentiallywhereas the other one, if done right, will hit the lats preferentially. So it looks, it's more about, 'What is thefocus of your training at the momenté' and it should always be both. You should always be doing both Pull Ups ANDChin Ups in your workouts, but it goes beyond that.
Chinups Best Bodyweight Biceps Exercise 3 STEPS
What's up, guysé Jeff Cavaliere, ATHLEANX . So we know that the pullup is one of the bestbodyweight exercises that you can do. But did you know that the chin up is one of thebest bicep exercises you can doé A lot of you probably do know that, but Iwill tell you this: unless you're focusing on the three tips I'm going to show you todayyou're probably not getting the most out of this exercise and for those that didn't thinkit was all that great for biceps, you'll immediately start thinking differently because these threetips are easy to do and you're going to feel it a lot more.
Firstly, what's the chin up versus a pullupé Well, the chin up is underhand grip, the pull up is overhand grip. That's the end ofthe beginner lesson here. Now, with the chin up what you want to do is focus firstly onhow you grip at the bar because a lot of us grab the bar and then do our chin up. We pullourselves up and down, okayé You can be more specific though. How do you be more specificé By focusing thegrip through just these two fingers: your ring finger and your pinky finger. When Igrab the bar, if I grab with those two fingers first and leave my thumbs off the bar andthen just wrap the other ones around what
I get is the ability to pull down throughjust those two fingers as hard as I possibly can. I get an increased activation of the bicepbecause if I were to not have this bar blocking my way and blocking my ability to pull downit would actually turn my wrist into supination. These come down, it turns my wrist into supination.We know that supination here at the forearm is going to more actively engage the bicepjust by doing that. So we're isometrically engaging supinationby pulling down as hard as we can. You'll be able to feel the difference right awaywhen you do that. Next step, you want to make
sure that you're aware of how much you'reflexing at the elbow because we know that the bicep is an elbow flexor, but do we wantto do our chin ups really tight in here like thaté Or would we be better off having more separation,more like a 90 degree angle here at the arm and the elbow before we do themé The answeris: more of a 90 degree angle. Now why is thaté Well, we know we have sufficient tensionhere on the bicep, and yes, you can get a little bit more by closing down on it a littlebit more, but not when you consider the final thing I'm going to tell you here.
That is, in order to get the maximum contractionof the bicep and feel this chin up even more you can do something â€“ a little tweak â€“ toget some additional shoulder flexion. We know the bicep crosses the shoulder, too. Thatdoesn't just act at your elbow, but it also acts at your shoulders â€“ the shoulder flexor.We can get our shoulder into more flexion by dipping our head under the bar. Before you start saying quot;Jeff, behind theheadé! That's terrible! You can never do behind the neck things! That's terrible!quot; No. There'sa big difference between doing 'behind the neck pull downs' in which the vulnerabilityof our shoulder right here is really exacerbated,
versus having our elbows in front of our bodyand then getting our elbows up. This is a much more stable position for the shoulderthan this with our hands all the way back. We've done far less strain to the anteriorcapsule in our shoulder. So what you do is, get in this position and as we're gettinginto our chin up, the head gets underneath. Now as we come up and squeeze we have moreshoulder flexion here relative to what we had before. Here my shoulders and elbows especiallyare pointing down. Here, when I'm up at the top, my shoulders and elbows are pointed upmore with the flexion. So back to the point about the amount of flexionyou want in your elbow. By backing off just